Banish the Sunday scaries with this one simple technique:
In this way, habit stacking basically tricks your mind into adopting a new habit by using an existing neural pathway. That may be why implementation-intention tactics of this sort have been. In the latter case, you’d be relying on “willpower, grit, or motivation alone, all of which can be fleeting and vulnerable to stress, fatigue, and other external factors,” says Dr. Foynes.
There’s also something to be said about the rhythm of a new action flowing directly from the habit upon which it’s stacked. “If you have to stop what you’re doing to start your daily meditation in the afternoon and then stop what you’re doing again later in the day to do 10 pushups, you’ve incurred two ‘starting costs,’” says Krastev, referring to the daunting difficulty of starting something new.
For instance, if your habit-stacking plan is to exercise for 30 minutes each morning after you finish your morning tea, you’ll probably be tempted to forgo the exercise if you’re running late or didn’t sleep enough the night before, she says. “If, instead, you say, ‘I’ll do 10 push-ups after I finish my cup of tea,’ that’ll feel much more doable. And as the 10 push-ups become habitual, you can then stack another habit on top of that, like jogging in place for 30 seconds, and so on.
Dr. Foynes also suggests developing a contingency plan—because sometimes unexpected stuff happens that can get in the way of even the most attainable habit stack. “For example, if my goal is to meditate for five minutes after I brush my teeth, but on some days, I feel so tired that I can’t seem to focus, perhaps my contingency plan is to take three deep, mindful breaths before I go to sleep,” she says.
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