Writer Vanessa Holburn tells us about the little daily add-ons that can yield big results
This summer’s biggest wellness trend aims to create a simple way to make your new habits last – but what is habit stacking?
Habit stacking involves adding a new healthy habit onto something you already do regularly. We know habits are generally two things – hard to make and easy to break, so anything that simplifies the process of incorporating new, healthy habits into our lives is a win.
Hopefully, no-one forgets to shower or brush their teeth, while grabbing a morning cuppa is usually second nature. When you habit stack, you piggyback the new habit you want to try on to an existing one. The theory is that pairing a new positive habit with an everyday task makes us more likely to succeed in sticking to it.*
Millie Mackintosh claims the technique has changed her life, saying it’s taken her, "closer to my future self one step at a time, and I’ve seen a remarkable chang". She started by placing sticky notes on her bathroom mirror, so she’d remember to repeat her positive affirmations, such as "I am enough", in her head, while brushing her teeth. Oprah Winfrey and Kendall Jenner are also said to be fans. So, could the practice of habit stacking help you?
The science behind habit stacking
This sneaky formula for success isn’t completely new. The concept of habit stacking has its origins in self-help books, including James Clear’s bestselling Atomic Habits. And it’s backed by the boffins that study behavioural science, who believe the neurons in our brain are strongest for behaviours we practice already.** Essentially, we’re hard wired so that the more we do something, the better our brain connections for doing it are. That’s why practice makes perfect.
But conversely, forming completely new habits is hard. It seems our brains don’t want us to do new stuff, even if the change will be for the better.
Chartered psychologist, Dr Louise Goddard-Crawley, says it’s part of our survival instinct to resist change. "Our ancestors relied on habits to conserve energy and increase survival chances, making the brain predisposed to stick to familiar patterns.***
"Gradual changes align more closely with the brain’s preference for conserving energy and avoiding perceived threats," says Dr Goddard-Crawley. "The small changes we use in habit stacking are less likely to trigger the brain’s threat response and make it easier to integrate new behaviours into existing neural circuits."
So, by associating the new behaviour with an existing one, we make it easier for our brain to make the neural pathway we need for that new task.
How to start habit stacking
The first step to habit stacking is to identify the new habits you’d like to start. Perhaps you want to drink more water, remember to take your supplements or apply daily sun protection? Next, pair that new habit with an existing one, like brushing your teeth or popping a pod in the coffee machine. Say to yourself: "After I clean my teeth, I’ll take my vitamins" or "while I run a bath, I’ll use my body brush". By linking the new behaviour to a cycle your brain is already happily performing, the chances of success improve.
Other suitable daily cues might include when taking a shower, eating lunch or turning off the lights at bedtime. You can also pair the new habit to external cues, like when you receive a text, or when the sun sets.
You could try fitness habits, such as: "When I get in from work, I’ll put on my trainers, ready for a walk after dinner" or "when I wait for the bus, I’ll do my Kegel exercises". It could be a mental health habit you want to introduce, such as: "When I walk the dog, I’ll write five things I’m grateful for into my phone notes" or beauty habits, such as "when I sit at my desk, I’ll apply lip balm" or "when I listen to a podcast, I’ll put on a sheet mask".
It might even be a productivity habit: "When I get out of bed, I’ll remake it ready for the evening’"or "at the end of my working day, I’ll write my to-do list for tomorrow".
But remember to be specific about your new habit, don’t opt for a vague ‘eat better’. Instead, choose a habit such as snacking on healthy veg and pair that with making dinner.
You might also want to add in practical and visual clues to set yourself up for success. For example, putting your dental floss next to your toothpaste to make sure you don’t skip a new step in your oral health routine, or pairing laying out your gym kit for the morning with putting your phone on charge at night.
Choose a time that works for you: if you’re struggling to get the kids to school, don’t add to the chaos. Look for a calmer time, such as when you first log on to the laptop, to take your supplements, for example.
Once you’ve successfully mastered the technique of habit stacking, you can work on adding more tiny tweaks to your routine. If you’ve paired drinking a glass of water with waiting for the kettle to boil, why not add in prepping a healthy snack for later, too? In this way you can build on your successes gradually.
Your habits don’t all need to be daily either – you can use weekly cues as well, opening them out to include those little changes that will help with everything from household chores to getting a promotion at work.
Tips for effective habit stacking
For long-term success, Dr Goddard-Crawley recommends starting small and keeping track of your habits. "Be willing to adjust your habit stack as needed to accommodate any changes in your daily routine or lifestyle," she advises.
"Also, be kind to yourself. Acknowledge that habit formation takes time, and habit development and maintenance needs both compassion and patience."
With a toddler and six-month-old baby, I was curious if habit stacking could be an easy way to reintroduce some healthier habits during this busy season of life. I gave it a go for a week…
Habit-stacking diary
Monday
I ease myself in gently, inspired by Millie’s sticky note affirmations. Unlike Millie, I don’t have my own ensuite, so rather than using the family bathroom I stick my positive prompts on my dressing table mirror for when I’m brushing my hair every morning. It’s a nice way to start the day, with minimal extra effort.
Tuesday
Time to level up with a habit I can’t make stick – drinking enough water. Drinking coffee is no problem, so I habit stack filling my Noerden Liz Smart Bottle with filling my cafetiére. I still have to drink the water, but this bottle lights up every two hours to remind me.
Wednesday
What’s the point in a fancy skincare routine and make-up if your brushes are filthy? Guilty as charged. It’s a once-a-week job, as is swapping my Invisalign aligners, so I stack this with giving my brushes a clean and dry, using the handy StylPro Makeup Brush Cleaner and Dryer.
Thursday
Me and a few of my friends are guilty of leaving each other podcast-worthy voice notes. Today, I habit stack my 10-minute diatribe with a walk around the block in the sun. It kills two birds with one stone, so I’ll try to do it whenever I’ve got a long message to leave or listen to.
Friday
I want to be better at using sunscreen daily, but I do forget. I decide to keep my Fenty Skin Hydra Vizor Mineral SPF30 Sunscreen Moisturiser inside my make-up bag, so when I reach for my foundation, I’m prompted to put some SPF on first.
Saturday
My hard-working hands are often neglected, so I pop my hand cream next to the Sudocrem in my baby’s nappy bag for every change. Slathering on Burt's Bees Lavender & Honey Hand Cream afterwards makes the whole business of changing nappies slightly more pleasant, too.
Sunday
I don’t have time to think about fake tan, but I would like a bit of a glow this summer. So, when applying my usual body moisturiser, I add a few drops of Isle of Paradise Self-Tanning Body Drops Light. It takes about 10 seconds and gives me a healthy-body glow for days.
So, hopefully we’ve answered your question "What is habit stacking?", but remember building habits takes time and effort, so have patience, stay committed and continue refining your habit stacks as you progress.
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