{"id":107175,"date":"2023-07-02T14:30:00","date_gmt":"2023-07-02T18:30:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=107175"},"modified":"2023-07-06T10:03:04","modified_gmt":"2023-07-06T14:03:04","slug":"what-is-habit-stacking","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/what-is-habit-stacking\/","title":{"rendered":"What Is Habit Stacking? Adopting Productive Behaviors"},"content":{"rendered":"\n<p>What is <a href=\"https:\/\/www.shortform.com\/blog\/habit-stacking\/\">habit stacking<\/a>? How can you use a current habit to build a better and healthier one?<\/p>\n\n\n\n<p>According to James Clear, a great way to get used to a new habit is &#8220;stacking&#8221; it on top of another. This means adding a new behavior onto another to continue the habit routine.<\/p>\n\n\n\n<p>Below we&#8217;ll look at how habit stacking works, beginning with the cues and cravings that make it possible.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-cue\">The Cue<\/h2>\n\n\n\n<p>What is habit stacking and how does it start? To understand the concept of habit stacking, you first need to understand how cues and cravings play into it. <strong>The cue is what starts the automatic program running in your brain<\/strong>. Cues are also called \u201cprompts\u201d or \u201ctriggers.\u201d They can be either external (something in your environment) or internal (your thoughts or emotions). For example, say you have a habit of drinking coffee in the morning. This habit might have an external cue, such as the smell of coffee from other coffee drinkers in the office. Or it might have an internal cue, such as feeling drowsy in the morning.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The Craving<\/h2>\n\n\n\n<p><strong>The craving is a powerful urge to execute the routine in anticipation of the reward.<\/strong> Some authors, such as Clear, list this as an essential component of habits. They argue that <a href=\"https:\/\/www.shortform.com\/app\/book\/atomic-habits\/chapter-3\" target=\"_blank\" rel=\"noreferrer noopener\">the cue triggers the craving, which in turn causes you to execute the routine<\/a>. Others, such as Oakley, leave out the craving step, stating that you <a href=\"https:\/\/www.shortform.com\/app\/book\/a-mind-for-numbers\/part-5#anatomy-of-a-habit\" target=\"_blank\" rel=\"noreferrer noopener\">perform the routine automatically in response to the cue.<\/a>&nbsp;<\/p>\n\n\n\n<p>Let\u2019s return to our example of a coffee-drinking habit and assume it\u2019s the smell of coffee that constitutes the cue. Any time you <em>smell<\/em> coffee, you\u2019ll start to <em>crave<\/em> coffee, and the craving will continue even if you consciously decide not to get any coffee today.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Clear\u2019s Habit Stacking Method<\/strong><\/h2>\n\n\n\n<p>To make a cue for a new habit harder to miss, <strong>try using an existing habit as the cue for another behavior.<\/strong> <a href=\"https:\/\/www.shortform.com\/app\/book\/atomic-habits#key-1-cues-identify-and-use-them-to-your-advantage\" target=\"_blank\" rel=\"noreferrer noopener\">He calls this \u201chabit stacking.\u201d<\/a> For example, maybe you already have a habit of going outside in the morning to water your flower garden, and you want to get into the habit of jogging every morning. So you use finishing your watering as a cue to go for a run.<\/p>\n\n\n\n<p>Similarly, you can<strong> capitalize on your existing cravings by inserting other desirable habits in front of them.<\/strong> For example, maybe you already have a habit of drinking hot chocolate in the morning, after you come back inside from watering your flower garden. So you insert your morning run between watering your garden and drinking hot chocolate. Eventually, this sequence becomes ingrained to the point that your craving for hot chocolate makes you want to go for a run so that you can come back and drink hot chocolate.<\/p>\n\n\n\n<p>Interestingly, while Clear doesn\u2019t mention Fogg\u2019s Behavior Model, he does assert that <a href=\"https:\/\/www.shortform.com\/app\/book\/atomic-habits#key-3-response-decrease-the-difficulty\" target=\"_blank\" rel=\"noreferrer noopener\">one of the keys to successfully changing your habits<\/a> is to <strong>make the change as easy as possible.<\/strong> He recommends breaking down new habit routines into small steps that take no more than two minutes each. Then, start your new habit with just the first two-minute step of the process, and build up the rest of it later. This advice closely parallels Fogg\u2019s ability-based approach to changing habits.&nbsp;<\/p>\n\n\n\n<p>That said, where Fogg emphasizes minimizing difficulty so you don\u2019t have to depend on your ever-fluctuating level of motivation, Clear emphasizes the importance of keeping a positive attitude <em>in addition<\/em> to making your behavioral changes as easy as possible. In particular, Clear advises you to view performing a new habit as an opportunity, not an obligation, and to find ways that the changes reflect your identity, making them more meaningful. He says these techniques can make a big difference in your level of motivation, and thus, in your success rate at cultivating positive new habits.<\/p>\n\n\n\n<p>For example, if you think, \u201cI have to jog every morning so that I don\u2019t gain weight,\u201d you\u2019ll end up associating jogging with the risk of gaining weight, which you probably have negative feelings about. But if you think, \u201cI\u2019m a healthy person and I have the opportunity to keep my body tuned up by jogging regularly,\u201d you\u2019ll probably feel a lot more positive about jogging.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What is habit stacking? How can you use a current habit to build a better and healthier one? According to James Clear, a great way to get used to a new habit is &#8220;stacking&#8221; it on top of another. This means adding a new behavior onto another to continue the habit routine. Below we&#8217;ll look at how habit stacking works, beginning with the cues and cravings that make it possible.<\/p>\n","protected":false},"author":14,"featured_media":36058,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[42,9,43],"tags":[1088],"class_list":["post-107175","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-motivation","category-psychology","category-self-improvement","tag-the-master-guides-changing-your-habits","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Is Habit Stacking? Adopting Productive Behaviors - Shortform Books<\/title>\n<meta name=\"description\" content=\"Just as you can stack cups and Jenga blocks, you can also stack behaviors. This is what is called &quot;habit stacking,&quot; which we explain here.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.shortform.com\/blog\/what-is-habit-stacking\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Is Habit Stacking? Adopting Productive Behaviors\" \/>\n<meta property=\"og:description\" content=\"Just as you can stack cups and Jenga blocks, you can also stack behaviors. 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