One of my clients’ (we’ll call him Bill) New Year’s resolutions for 2015 was to track his caloric intake in MyFitnessPal. But as the days rolled by, success continued to elude him–it was simply too tedious a task. Bill was beginning to feel that, as a Baby Boomer, it was just too late to teach this old guy new tricks. Then we started using the science of habit stacking, and suddenly there was light at the end of the tunnel!
The Best Intentions…
Health and wellness often top the priority list for U.S. consumers, with “staying fit and healthy” frequently our #1 New Year’s resolution. We’re all aware of the importance of healthy habits, but not so good at changing behaviors over the long haul. And unfortunately for us Baby Boomers, folks in their 20s are more than twice as likely to achieve their goals as individuals past 50. But about half of all people discard their resolutions within six months.
The Science Behind Habit Stacking
Although I’d heard about habit stacking for some time, I hadn’t applied it to myself or my clients. So I decided to start with Bill. After some discussion, we found he had the motivation to record his food intake (a 75 lb. weight loss goal) and certainly the ability to do so, but needed a trigger to remind him to work on this.
Habit stacking sounded promising, so I did a little research. What I found is that when you do something frequently, your brain makes connections (synapses) between neurons. The more you practice a behavior, the stronger the connections.
So the easiest way to start a new habit is to link it to an existing one. The theory is that your brain is already wired to do certain tasks every day–you just need to take advantage of that. For example, if you get up every morning and take a shower, tack on a new behavior right after this daily routine. Connect the new habit with a well-established routine, and you’re much more likely to accomplish it!
The Keys to Successful Stacking
Put this system into place, and nail your resolutions this year:
1) Start by making a list of your existing routines. For example, brushing your teeth in the morning and evening, making coffee each day or checking your email.
2) Next, be specific and look for a “stack” that makes sense. For example, I’ll floss my teeth after brushing them, or I’ll take a 15-minute walk after doing the dishes. In Bill’s case, I’ll enter my food online as soon as I finish eating dinner.
3) Don’t overwhelm yourself with too many behaviors. Start small!
To help fulfill your fitness resolutions this year, call me for a complimentary 20-minute consultation.