Healthy Habit Stacking For Success

By Hescott Nutrition Services | posted in January 2023 | Behavior change, Habit Stacking, Chain Method, Sequencing, Pairing, Trigger, Healthy Habits Stacking Options, Stacking for Success.

With the start of a new year, many of us have the best intentions for forming new healthy routines. But as you've surely realized, changing our daily behaviors requires more than good intentions. You can accomplish your health goals by adopting habit-stacking techniques.

What is Habit-Stacking?

Habit stacking is a method of behavior change that involves creating a list of small, manageable tasks that you can complete each day to help you reach your goal. The best part of habit stacking is that it doesn't require a huge time commitment—you can start small and gradually add on as you go. When it comes to developing habits that improve health, many people find that stacking them one on top of the other makes the process a lot easier. This involves linking a new healthy habit to an already established one so that you don't have to focus as much energy on making the change. There is much evidence behind habit stacking, and research has shown that it can be an effective way to change your life. One study found that people who stacked their new habits were likelier to stick with them over time. In addition, they found that when people tried to make too many changes at once, they were less likely to be successful. So if you're trying to adopt a new habit, it might be helpful to stack it on top of an existing one. There are a few different ways to go about stacking habits - let's take a look.

Types of Habit Stacking

Chain Method

Chaining involves linking a new habit to an established one. For example, you might want to start taking recommended supplements every day so you can chain it to an existing habit like brushing your teeth. Every time you brush your teeth, you take your supplements right after. Set yourself up for success by keeping your supplements right next to your toothbrush. You want to make it as simple as possible to incorporate the new habit. The more easily accessible and convenient the chained habit is, the more likely it is that you will adopt it.

Sequence Method

Sequencing involves doing a series of existing, related habits in order and then adding in a new one. For example, if you're looking to increase your intake of water, you might want to wake up, make coffee, drink a glass of water, eat breakfast, and then brush your teeth. Sequencing your habits can be helpful because it can make them feel more manageable. When you have a specific order in which you do things, it can make it feel less like you're just randomly doing things and more like you're following a plan. Plus, it can help you remember to do all of your habits since you'll know that you have to do them in a specific order.

Pairing Method

Pairing involves pairing two habits together so that they happen simultaneously. This can be particularly powerful if you "temptation bundle" - pick something you really love doing and add a new habit to the mix. For example, let's say you really love listening to podcasts or audiobooks - bundling this existing pleasure with a new habit like walking. Maybe you're enjoying a new TV series - download it on a mobile device and view it while on the treadmill. This way, you will naturally look forward to your daily exercise as it is associated with something you really enjoy

Trigger

The first step in any type of habit stacking is to choose a trigger. A trigger is something that you do on a regular basis that you can use to remind yourself to perform your desired behavior. For example, if you're trying to eat more fruits and vegetables, you might use the trigger of brushing your teeth in the morning as a reminder to eat a healthy breakfast. Or, if you're trying to cut back on sugary snacks, you might use the trigger of taking a break at work as a reminder to eat an apple instead of heading for the vending machine. Choose a trigger that is already part of your daily routine so that it's easy to remember.

Start Stacking

Think about the different types of habit stacking and start with a new habit that fits well into your daily routine. Begin by adding one new habit to an existing one. Perform the stack for at least one week or two until it seems easier. Once you're in the flow, you can add another habit to the stack.

The key is to establish a chain of healthy habits that become automatic and second nature. Eventually, these behaviors will become part of your daily routine without any effort on your part. And when they do, you'll be well on your way to improving your nutrition and overall health!

Habit Stacking Illustrations:

Healthy Habit: Drink more water

Chain: brush your teeth + fill your water bottle + drink your water.

Sequence: wake up > make coffee > drink water

Pair: drink water while answering emails 3x per day

Healthy Habit: Prep more vegetables

Chain: make a sandwich + slice cucumbers

Sequence: make dinner > prep extra vegetables > pack for next day's lunch

Pair: prep vegetables for a week while watching Sunday night football

Healthy Habit: Eat healthier snacks

Chain: put groceries away + portion out nuts for snacking

Sequence: pick up kids from school > eat an orange with nuts > make dinner

Pair: eat an apple with almond butter while doing Wordle daily.

Habit stacking is a simple and useful method for making long-term changes to your diet and eating habits. You can gradually build healthy new habits that will last a lifetime by breaking down your goals into smaller steps and connecting them with triggers. So, try it; you might be surprised at how quickly and easily habit stacking can improve your nutrition and overall health!

For a holistic approach to establishing healthy habits go to SERVICES to schedule a one-to-one with Natasha Hescott, RDN, CDN!

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