What Is Behavior Stacking & The way to Grasp It (+Examples & Templates)

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What Is Behavior Stacking & The way to Grasp It (+Examples & Templates)

We know that good habits make life simpler. We know they assist us keep wholesome, productive, and sane.

However how typically will we inform ourselves, “I’ll begin tomorrow…” just for tomorrow to come back and go with no single change? As Nir Eyal, a behavior formation professional and the coach of Mindvalley’s Turning into Centered and Indistractable program, factors out, “Regardless of figuring out what to do, we frequently don’t do it, and that’s a type of behavior.”

It’s maddening, actually. Figuring out the trail but tripping over the identical outdated rocks. Which is why habit-stacking—a technique to construct new wholesome habits by linking them to ones you already do—can assist you shake off outdated behaviors and begin choosing up higher ones.

Table of Contents

What’s habit-stacking?

The “habit-stacking” that means, in a nutshell, is only a approach of claiming, “Hey, let’s piggyback a brand new behavior onto one thing you’re already doing.” It really works as a result of, as a substitute of ranging from scratch, you’re taking one thing you do in your every day routine and simply tacking on to it.

For example, each morning, you sweep your tooth. What if, proper after that, you added a fast floss? Or whereas ready in your espresso to brew, you spend a couple of moments writing down belongings you’re grateful for?

The habit-stacking system is easy:

“After [existing habit] , I’ll [new habit] .”

For instance:

“After I pour my morning espresso, I’ll write down my high three priorities for the day.”
“After I shut my laptop computer for lunch, I’ll go for a fast stroll across the block.”

It’s a productiveness technique James Clear highlights in his best-seller, Atomic Habits. “Any single change is just not going to remodel your life in a single day,” he shares in an interview on The Mindvalley Podcast.“It’s actually in regards to the assortment of modifications—the system of habits that you simply construct.”

The factor is, whenever you stack a brand new behavior onto an present one, you’re capitalizing on a behavior loop that’s already ingrained in your mind. This creates a pure set off, making it much less probably that you simply’ll overlook to observe by way of.

The science behind it

Behavior-stacking works as a result of it faucets into the mind’s behavior loop: cue, craving, response, and reward.

The cue is the set off—one thing you already try this reminds you to begin the brand new behavior. For instance, conserving floss subsequent to your toothbrush or putting your journal by the espresso machine makes it virtually unimaginable to overlook.
The craving is what drives you to behave. It’s your mind predicting that finishing the behavior will really feel good. By pairing a brand new behavior with one thing you take pleasure in (like journaling together with your morning espresso), you make the method extra interesting and simpler to stay with.
The response is the motion itself. Begin small, or as James suggests, scale it down to simply two minutes—like writing one sentence or doing one push-up. This lowers resistance and will get you into the behavior of “displaying up,” which lays the groundwork for consistency.
The reward is what seals the deal. It’s the half that makes your mind assume, “Let’s do that once more.” Whether or not it’s the satisfaction of ticking a field or simply feeling good about your progress, rewards play an enormous position in conserving you on observe.

“About 40% of our every day behaviors are pushed by behavior,” says Nir. And since your mind loves patterns, the extra you repeat a recurring exercise (like brushing + flossing), the stronger the neural pathways get, turning the conduct automated over time.

Why habit-stacking works (and the way it modifications you)

“Too typically,” James Clear explains in Atomic Habits, “we persuade ourselves that huge success requires huge motion.” However when these huge expectations flop, you’re left feeling unmotivated and doubting your self.

Take New Yr’s resolutions, for instance. You resolve to lose 10 kilos, so you propose to hit the gymnasium for an hour daily. A number of weeks in, although, it’s again to “fit-ness pizza in your mouth.”

The issue? Most of us begin with the result (shedding weight) and overlook the position that identification performs (on this state of affairs, it’s turning into somebody who loves shifting their physique).

Regardless of figuring out what to do, we frequently don’t do it, and that’s a type of behavior.
— Nir Eyal, coach of Mindvallely’s Turning into Centered and Indistractable program

As James explains along with his “outcome-process-identity” mannequin, it’s like peeling an onion:

The consequence is the outer layer (shedding 10 kilos).
The course of is the center (your exercise plan).
The core is the identification (being the sort of one that prioritizes health).

As a substitute of tackling your habits from the surface in, start with the core. See your self as somebody who values your well being, and the remainder—your course of and consequence—will fall into place.

Considered one of James’ readers misplaced over 100 kilos by specializing in displaying up on the gymnasium. For six weeks, he stayed now not than 5 minutes—simply sufficient to construct the behavior earlier than it clicked.

“Your beliefs can affect your conduct, and your conduct can affect your beliefs,” James tells Vishen within the interview.“However should you let conduct drive the best way, you’ve got proof for being that sort of individual.”

Stacking habits onto present ones helps reinforce the conduct till it sticks. Over time, these little actions now not really feel like a chore—they change into a part of who you might be.

Nir additionally says empowering behaviors stick finest once they’re simple. No friction, no resistance.

Like, should you’re already sipping your morning espresso, it takes zero effort to do one of many every day meditations or a fast 20-minute lesson on the Mindvalley app whilst you’re at it. Little actions, huge outcomes.

10 real-life examples of habit-stacking

You understand how in Gilmore Women, Rory Gilmore is all the time studying a guide on the bus or throughout her free time? That’s habit-stacking in motion—she pairs her every day commute with one thing she loves, turning each spare second into an opportunity to dive right into a story.

After all, that is actual life. And… nicely, not all of us have Rory’s voracious studying habits (or her seemingly countless guide assortment).

So what else can it seem like? Listed here are a couple of habit-stacking examples James and Vishen spotlight that you could think about (or tweak, based mostly in your targets):

1. Take a bathe + ask a “lofty query”

The bathe’s already your every day refresh, so why not make it a psychological one too? Whereas the water’s working, say one thing sort to your self—like “Why am I capable of stay the fulfilling life that I all the time dreamed of?” or “Why do my desires and targets come to me with such ease and velocity?”

2. Drink your morning espresso + use the Mindvalley app

That first cup of espresso? It’s pure magic. Pair it with 15-20 minutes on the Mindvalley app, and you’ll kick-start your day feeling unstoppable.

3. Hearken to your favourite podcast + go for a stroll

Why sit nonetheless when you possibly can double the great vibes? Plug in your favourite podcast and head out for a stroll—it’s a straightforward technique to study one thing new whereas getting your steps in.

4. Go away a room + put one thing away

Seize that rogue espresso mug or stray sock as you head out of a room and return it to its rightful dwelling. It’s like stealth cleansing, one step (actually) at a time.

5. Begin your automobile + take a deep breath to heart your self

Earlier than you shift the gear into D, pause. Take one deep breath and let it floor you. It’s one of many best morning habits to do to deliver a little bit of mindfulness to the beginning of your day.

6. High quality pal time + work out

Two birds, one dumbbell. Schedule a exercise with a pal—it’s a win-win in your physique and your social life.

Who mentioned your scrolling time can’t double as exercise time? As you atone for your feed, atone for your squats, lunges, or calf raises. It’s a straightforward technique to counteract all that mind rot with some motion—and your legs will thanks later.

8. Cook dinner dinner + apply aware respiration

Rework your kitchen right into a mini-zen zone. As you chop, stir, or look forward to that pasta to boil, take a second to focus in your respiration. Deep inhale, sluggish exhale—who knew making dinner could possibly be so calming?

9. Watch TV + stretch your legs or do a fast yoga pose

Binge-watch guilt-free. Throughout that subsequent episode, stretch your legs or move by way of a couple of aware yoga poses. It’s a good way to wind down for the evening.

10. Set your alarm + plan one sort factor to do for somebody the subsequent day

Setting your alarm is routine, however setting the vibe for tomorrow? That’s subsequent stage. Consider one sort gesture—huge or small—that’ll make somebody smile. You’ll go to mattress figuring out you’re beginning the day with good vibes locked in.

A woman doing breathing exercises during traffic

The way to apply habit-stacking so it sticks

In the event you’ve ever tried constructing a brand new behavior and felt prefer it crumbled by Wednesday, you’re not alone. Empowering behaviors want construction to outlive, and Nir has methods that will help you weave them into your day with out overthinking the method.

Right here’s the way to make it occur.

1. Reinforce your identification—personal it like a professional

Right here’s the deal: should you consider you’re somebody who will get distracted simply, you’ll act prefer it.

Nir says that altering your habits begins with altering your identification. “[It] entails making slight alterations in the best way we see ourselves with a view to have a dramatic impact on our future actions.”

So who do you need to be? Somebody centered? Somebody who will get issues finished? Nice—begin calling your self that.

Take it additional:

Label your conduct: “I’m somebody who values focus.”
Connect habits to your new identification: “After I sit down at my desk, I’ll spend 5 minutes organizing my day—as a result of that’s what somebody who’s indistractible does.”

Sounds tacky? Possibly. Nevertheless it works. Your identification turns into a shortcut for decision-making. In the event you’re the sort of one that values focus, it’s abruptly simpler to say no to consideration stealers.

Personal it. Name your self “indistractible” or print it on a T-shirt should you should. Reinforce it each likelihood you get. You’ll be amazed at what occurs whenever you present up for your self.

2. Do time blocking

In the event you’re ready for “the best time” to construct wholesome habits, right here’s a shocker: it’ll by no means come. Nir swears by time blocking—deciding prematurely what you’ll do and whenever you’ll do it.

“The objective with this apply is to eradicate all of the white house in your calendar so that you simply’re left with a template for the way you plan to spend your time every day,” says Nir. “It doesn’t a lot matter what you do together with your time; somewhat, success is measured by whether or not you probably did what you deliberate to do.”

What does this seem like with behavior stacking?

Block out time for one thing you already do—say, your morning espresso.
Then, slap a brand new behavior onto it: “After my espresso, I’ll write my priorities for the day.”

By pre-deciding the way you’ll spend your time, you cease your mind from faffing round. All of a sudden, your calendar isn’t a suggestion; it’s a dedication.

And let’s be sincere, there’s one thing satisfying about trying again on the day and pondering, “Sure, I deliberate that, and sure, I nailed it.” Proper?

3. Lock the behavior in with a bit of peer stress

On the subject of constructing habits, willpower alone doesn’t reduce it. James has a trick for this, although: deliver another person into the combo.

For example, textual content a pal and agree to fulfill for a 6:30 a.m. run. Now, it’s not simply you lacing up your sneakers. Now, there’s somebody ready on you, and skipping out means leaving them hanging.

Nir provides that “in generations previous, social stress helped us keep on job.” So he suggests making “effort pacts,” the place you pair up with a co-working buddy for centered work sprints or attempt instruments like Focusmate. If you see another person working stay on video, and like magic, their focus pulls you into yours.

Not a fan of tech? Preserve it easy. Schedule weekly chores together with your companion or block out a half-hour writing session with a pal.

When the plan is shared, so is the accountability. And that’s typically the nudge you’ll want to keep it up.

4. Tame distractions with behavior swaps

You recognize that itch to test your cellphone the second issues get boring? Nir calls that an inner set off—your mind’s sneaky approach of claiming, “Ooh, let’s do one thing simpler!”

“Feeling anxious, having a craving, feeling stressed—these are all inner triggers that drive undesirable behaviors,” Nir explains.

Right here’s the repair you possibly can attempt: swap your distractions for one thing constructive. As a substitute of checking Instagram, substitute the behavior with a fast, constructive motion.

Instance?

“After I really feel like scrolling social media, I’ll seize my water bottle and take three deep breaths.”
“After I get the urge to test emails once more, I’ll rise up, stretch, and stroll for a minute.”

The golden rule: don’t beat your self up whenever you’re studying the way to not get distracted. Habits aren’t damaged in a single day.

Feeling anxious, having a craving, feeling stressed—these are all inner triggers that drive undesirable behaviors.
— Nir Eyal, coach of Mindvalley’s Turning into Centered and Indistractable program

However by swapping consideration hijackers for one thing small and good, you’re retraining your mind to remain in management.

5. Temptation bundling—as a result of rewards work wonders

Right here’s a enjoyable one: bribe your self. “Temptation bundling,” as Nir calls it. And it’s ridiculously efficient.

“Principally,” he explains, “it’s a approach of utilizing rewards from one conduct to incentivize one other.”

Pair a behavior you’ll want to do with one thing you need to do, and abruptly, that not-so-fun behavior feels far more interesting.

For instance:

“Whereas I’m on the treadmill, I’ll take heed to my favourite true crime podcast.”
“After I end 20 minutes of centered work, I’ll make myself a killer cappuccino.”

You get the image. You’re mainly hacking your mind’s reward system to do the laborious stuff first. And hey, if it really works for youths and chores (clear your room, then you possibly can play Minecraft), it really works for adults, too.

Consider temptation bundling as guilt-free multitasking. You’re productive, you’re rewarded, and also you’ll most likely marvel why you didn’t begin doing this sooner.

Nice change begins right here

Chuck the “I’ll begin tomorrow…” to yesterday—as a result of your tomorrow can look an entire lot completely different with Nir Eyal’s The 4 Keys to Indistractable Focus on Mindvalley.

This free webinar offers you the instruments to interrupt distractions at their root and construct habits that really stick.

It’s the sort of step-by-step strategy Erik Sõlg, a pc methods engineer in Tallinn, Estonia, used to take management of his day. He went from being pulled in each course by social media, emails, and “pressing” messages to structuring his schedule with focus—and nonetheless making time for what issues. “The very best half,” he says, “is that I genuinely take pleasure in it.”

So, should you’re uninterested in tripping over the identical outdated rocks, that is your approach out.

One behavior. One selection. One tomorrow you don’t waste.

Welcome in.

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Di [email protected]

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What Is Behavior Stacking & The way to Grasp It (+Examples & Templates)