Little things can add up to big health benefits
By Deborah Jeanne Sergeant
While not a new concept, the term “habit stacking” was developed by motivation speaker James Clear, to describe of using basic habits to reach larger goals.
Most people have at least one health improvement goal, like drinking more water, getting fitter, building more muscle, eating more produce.
It’s easy to chalk up their inability to achieve their goal to a lack of willpower. However, busyness and distraction are more likely the reasons. How hard is it to chug a few more glasses of water? But in the hubbub of a frantic day, the water tumbler goes dry and so do the chances of forming that hydrating habit.
Habit stacking can make a new habit stick for good.
“From a behavioral psychology perspective, this technique works because a strongly established habit acts as a cue to engage in the new behavior making it part of a routine rather than a standalone change,” said Alison M. Vargovich, Ph.D., clinical psychologist with UBMD Internal Medicine and assistant professor at Jacobs School of Medicine and Biomedical Sciences, University at Buffalo. “This strategy is effective because change is hard and people are busy. It allows for there to be less effortful thought needed to engage in a new behavior. It may take some planning to determine the best way it fits into a person’s life, but once established it is easier.
“For example, if I want to eat more fruit, I might place a fruit basket next to my coffee maker. Every morning, after I get my coffee, I will grab a piece of fruit. This helps to streamline the new habit, until eventually it is part of my routine.”
Most people would not skip brushing their teeth. If their goal is to drink more water, setting out a glass near the toothbrush would serve as an easy reminder and readily facilitate getting in extra servings of water.
“The key is designating the time to being successful,” said Ariel Wachowiak, licensed acupuncturist, Diplomate of Oriental Medicine, Chinese medicine practitioner and owner of Northeast Integrative Medicine in Buffalo.
One of her health goals was to drink more water. She began drinking one glass of water she sees per patient each workday and it works well for her.
“If there’s a task that you do several times a day, pick a habit to attach to that task,” she said. “Don’t set goals too ambitiously. Pick one habit at a time to focus on, then build from there after about three months.”
She also suggested setting alarms as task reminders. By forcing the new habit to piggyback on one already established, people are less likely to forget.
Instead of waiting idly by the coffeepot waiting for the first cup, getting in a few reps with free weights will build more fitness into the day, thanks to the sight of the dumbbells on the countertop. Eventually, picking up the weights becomes part of that routine.
“The key is to keep it simple and not try to do so many things at one time,” said Mary Jo Parker, registered dietitian in private practice with nutrition and counseling services in Williamsville.
She encourages clients to make SMART habit changes: specific, measurable, achievable, relevant and timebound.
“Getting in shape” is too vague. However, “moving up to one larger dumbbell” is specific. The new habit should be measurable, like lifting 10 more pounds while performing arm curls. Achievable refers to both the likelihood of accomplishing the goal and the practicality of the habit stack. For example, “I’ll do 25 jumping jacks while waiting for the copier” may prove distracting in an office. But “I’ll pace in my office while on the phone” could work. Relevance refers to your health needs and not some new habit that only sounds good.
Timebound references how long it will take to form your new habit. Most experts agree that it takes about three weeks.
“When you’re in the kitchen cleaning up dinner, pack your lunch for the next day,” she said.
That habit can help you save money and calories and consume more healthful lunches than dining out.
With a little strategy, habit stacking can make health goals reality.