Frequently Asked Questions About Habit Stacking
As you begin to design your own routines, questions will naturally arise. Here are answers to some of the most common queries we receive about implementing habit stacking effectively.
How long does it really take to form a new habit?
You may have heard the popular myth that it takes 21 days to form a habit. While a nice, simple number, it’s an oversimplification. The reality, according to a landmark study from University College London, is that it can take anywhere from 18 to 254 days for a new behavior to become automatic. The average was about 66 days. The takeaway is that there is no magic number. It depends on the person, the complexity of the habit, and the consistency of the practice. Instead of focusing on a deadline, focus on the process. Concentrate on showing up each day and casting a vote for your desired identity. The habit will become automatic when it becomes automatic. The journey is the destination.
What should I do on travel days or when my routine is completely disrupted?
Disruption is inevitable. The key is to have a plan. This is where your minimum viable action is your greatest ally. Your goal on a travel day or a chaotic day is not to perform your full routine perfectly; your goal is to simply keep the chain from breaking twice. If your usual habit is a 20-minute workout, your travel version might be 10 push-ups in your hotel room. If you normally journal for a page, your disrupted version might be to simply think of one thing you’re grateful for. By performing this tiny version of the habit, you are signaling to your brain that this is still part of your identity, even when your circumstances are different. It maintains momentum and makes it much easier to return to your full routine when things get back to normal.
I’ve hit a plateau and I’m not motivated anymore. What should I do?
A plateau in motivation is a normal part of any long-term endeavor. It’s a sign that it’s time to troubleshoot your habit loop, not abandon it. First, look at the reward. Is the habit still satisfying? Sometimes, what was initially rewarding becomes mundane. You may need to introduce a new, small reward to celebrate consistency. Perhaps after a week of successful morning routines, you treat yourself to coffee from your favorite cafe. Second, consider a small tweak to the action itself. If you’re bored with your one-minute meditation, try a different technique for a week. If you’re tired of your stretching routine, find two new stretches to try. Sometimes, a tiny bit of novelty is all it takes to reignite your interest and get past the plateau.
Can I stack habits for different goals together, like health and work?
Absolutely! The beauty of habit stacking is its flexibility. You can chain together habits from different areas of your life into a single, seamless routine. For instance, the morning focus primer we discussed earlier combined a health habit (drinking water) with a physical habit (stretching) and a productivity habit (setting a daily priority). The key is to ensure the sequence makes logical and physical sense. You want to create a flow that minimizes friction. Don’t try to stack a habit that requires you to be in the kitchen with one that requires you to be in your home office if they are on opposite ends of your home. Start with a small stack of 2-3 habits. Once that stack becomes automatic, you can consider adding another link to the chain.
What if my chosen “anchor” habit isn’t as consistent as I thought?
This is a great question and a common pitfall. The strength of your entire habit stack depends on the reliability of your anchor habit. If you try to stack a new habit onto something you only do 3-4 times a week, the new habit will be just as inconsistent. If you discover your chosen anchor isn’t solid, you need to find a better one. The best anchor habits are things you already do every single day without fail, often without even thinking. Examples of “bedrock” habits include: waking up, brushing your teeth, using the bathroom, getting into or out of bed, making your morning coffee, or sitting down for a meal. Anchor your new routine to one of these truly automatic behaviors for the best chance of success.
