Thursday Thoughts: Building Healthy Habits Through Small Steps and Habit Stacking

How Small Steps and Habit Stacking Can Transform Your Daily Routine

Did you know that 43% of all human behavior is habitual? The habits we form—good or bad—shape our day-to-day lives. By making small, intentional changes and using habit stacking, you can build healthier routines that stick.

Small Steps Lead to Big Changes

One of the most effective ways to build a new habit is to start small. If you want to read more books, for example, don’t overwhelm yourself with a big commitment, like reading a book a week. Instead, start by committing to reading just two pages a day. Over time, these small actions will add up to significant change and turn a simple effort into a lasting habit.

Understanding the Habit Loop: Trigger, Behavior, and Reward

Most habits are built on three pillars:

1. Trigger: The subconscious reminder that prompts a behavior.

2. Behavior: The action you take in response to the trigger.

3. Reward: The benefit that reinforces the habit.

   
   

Here are some examples:

After a stressful day (trigger), you grab a bag of chips and watch TV (behavior), and you feel more relaxed (reward). Once this loop becomes ingrained, it can be challenging to break. But understanding how the loop works is the first step in creating healthier habits.

After completing a work project (trigger), you spend 5 minutes practicing deep breathing or mindfulness (behavior), and you feel calmer and more focused (reward). This helps reduce stress and improve mental clarity in your daily routine.

When you finish dinner (trigger), you brew a cup of herbal tea instead of reaching for dessert (behavior), and you feel satisfied and more relaxed (reward). Over time, this small habit can help curb sugar cravings after meals.

What Is Habit Stacking?

Habit stacking is a simple but powerful technique that helps you build new habits by attaching them to existing ones. For example, if you already have a morning routine of walking the dog, you can stack a yoga or stretching routine immediately afterward. As soon as you return from the walk, spend five minutes stretching or doing a few yoga poses. Over time, walking the dog will trigger your stretching routine, helping you seamlessly incorporate movement and flexibility into your day.

You can also use habit stacking to phase out bad habits. For instance, if you want to cut down on soda, stack the habit of drinking water before your soda. Eventually, water may replace the less favorable habit.

Think about your current morning routine. Is there a simple, healthy habit you could stack onto it? Don’t forget to reward yourself! Small rewards like relaxation or enjoying your favorite podcast can reinforce new habits and motivate you. Want more tips on building healthy routines? Check out our post on performance goals and endurance for inspiration.

Ready to take control of your habits? Contact me and schedule a wellness coaching session for personalized strategies to improve your health and well-being.

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