How Can You Develop New Habits by Leveraging Existing Ones?

This article is an excerpt from my book Atomic Habits, categorized among the best-selling books according to The New York Times.

Note: This article is based on the work of James Clear, who tells us how to acquire new habits by taking advantage of old ones.

In 2007, researchers at the University of Oxford embarked on a study examining the brains of newborns. After comparing the brains of newborns to those of fully grown humans, the researchers discovered that the number of neurons in the brains of newborns was 41% less than that of adults.

Initially, this discovery appeared illogical. If children have a greater number of cells, why then do adults exhibit higher intelligence and skills?

Let's delve into the significance of this matter and its connection to improving habits and enhancing your mental and physical performance.

Precision Pruning

As we age, a phenomenon known as Precision pruning takes place. In this process, neural synapses connect nerve cells in your brain. The core idea is that your brain trims (cuts) connections among underutilized nerve cells while actively forming links that are consistently in use.

For instance, after a decade of piano practice, your brain enhances connections among musical neural cells, making your skills smoother and more seasoned with each session. This biological transformation contributes to the development of your skills.

Without prior piano experience, the brain fails to strengthen relevant neural connections. Consequently, unused links are pruned, redirecting energy to build connections for other essential life skills. This highlights the distinction between newborns' brains, brimming with potential but lacking specific connections, and adults' more refined neural networks.

Nevertheless, adults have pruned a substantial number of their neural cells. However, they retain exceptionally strong connections that underpin specific skills.

Habit Stacking

Pruning is a constant process accompanying every habit you adopt, as previously mentioned. Your brain forms a resilient network of neural cells to reinforce your current behaviors. With each action you take, the connections grow stronger and more efficient.

You might possess ingrained habits and remarkably robust connections that have become daily routines. For instance, your brain could be exceptionally efficient at recalling tasks like morning showers, brewing a cup of coffee, or opening curtains at sunrise—among countless other daily rituals. Harnessing these strong connections can be instrumental in cultivating new habits.

However, how does this happen?

A highly effective strategy to cultivate new habits is to utilize behavior stacking. This method entails identifying a current habit you already engage in daily and seamlessly incorporating your new behavior on top of it. This technique is commonly referred to as habit stacking.

Behavior stacking represents a distinctive approach to implementation intention. Rather than tying your new habit to a specific time and place, you connect it with an existing habit. This method, introduced by BJ Fogg in his "Tiny Habits" program, offers a clear signal for nearly any habit you aim to establish.

Habit Stacking Examples

The formula for habit stacking is: "After/before (current habit), I will do (new habit)."

For example:

• After pouring my morning cup of coffee, I will meditate for one minute.
• After removing my work shoes, I will immediately wear my workout clothes.
• After sitting down for dinner, I will express gratitude for one thing that happened today.
• After lying down in bed at night, I will kiss my partner.
• After putting on my running shoes, I will send a text message to a friend or family member, informing them of where and how long I plan to run.

The success of habit stacking lies in connecting your new habits to existing, deeply ingrained patterns in your mind. By associating with established habits, you boost the likelihood of commitment. Once you grasp this concept, you can expand by linking small habits together, leveraging the natural momentum from one behavior seamlessly leading to the next.

Habit stacking increases the likelihood of sticking to a new behavior by layering it upon an existing one. This process can be iterated to link multiple habits together, with each habit serving as a trigger for the next.

Your morning routine habits may be as follows:

• After pouring my morning coffee, I will engage in a 60-second meditation.
• Following the 60-second meditation, I will jot down the tasks for the day.
• After creating the task list for the day, I will commence my first task immediately.

Consider this set of evening habits:

• After completing my last task for the day, I will engage in a 10-minute relaxation exercise.
• Following the relaxation exercise, I will review and reflect on the day's accomplishments.
• After reviewing the day, I will disconnect from electronic devices and engage in a calming activity before bedtime.

Enhance your routine by seamlessly incorporating new behaviors. For example, if your morning ritual is Waking up, making your bed, then showering, and you want to establish a nightly reading habit, simply expand it to Waking up, making your bed, placing a book on your pillow, then taking a shower. By doing so, a book awaits you each night for a relaxing read.

Habit stacking empowers you to establish a series of straightforward guidelines that steer your future behaviors, akin to having a playbook where you consistently follow the next step. Once you become accustomed to this approach, you can develop broader sets of habits to guide you on when the timing is right.

For instance:

• I will opt to climb the stairs instead of using the elevator.
• At social gatherings, I will make a point to introduce myself to unfamiliar faces.
• When deciding to make a 100$ purchase, I will wait 24 hours before making the decision.
• While preparing a meal for myself, I will prioritize vegetables.
• Upon acquiring a new item, I will donate something in return.
• I will take a deep breath and smile before answering the phone.
• Before leaving any public space, I will double-check the table and chairs to ensure nothing is left behind.

Creating successful habits involves choosing the right trigger. Unlike specific implementation intentions, habit stacking implicitly includes time and place. Introducing a new habit can greatly influence its success, so consider the most suitable time and place. For example, if adding meditation to a chaotic morning isn't ideal, find a better time. Don't force the habit when preoccupied with other tasks.

The selected trigger should also match the desired frequency of your habit. It becomes an ineffective choice if you intend to cultivate a daily habit but stack it onto a routine that only occurs on Mondays.

Finding The Optimal Trigger

One effective way to discover the optimal trigger for your habits is to compile a list of your current habits. You can use a habit performance measurement card as a starting point or create a two-column list. In the first column, jot down the habits you consistently practice each day.

For instance:

• Get out of bed.
• Take a shower.
• Brush my teeth.
• Get dressed.
• Prepare a cup of coffee.
• Have breakfast.
• Take the kids to school.
• Start the workday.
• Have lunch.
• Finish the workday.
• Change into casual clothes.
• Sit down for dinner.
• Turn off the lights.
• Lie down on the bed.

Your list can be much longer, so write whatever you'd like. In the second column, document all the activities that routinely occur in your daily life.

For example:

• The sun rises.
• Receive a text message.
• The song you're listening to ends.
• The sun sets.

Now, pinpoint the best spot for your new habit in your life with these two lists.

What Comes Next

Habit stacking is most effective when the cue is highly specific and immediately actionable. However, many people, including myself, sometimes make the mistake of selecting overly vague cues. For instance, when I aimed to incorporate the habit of doing push-up exercises, my habit stack was, "When I take a lunch break, I will perform ten push-ups."

Initially, it was reasonable, but I realized the cue was unclear. After some confusion, I refined my habit stack: "When closing my laptop for lunch, I will do ten push-ups beside my desk."

Goals like "Read more" or "Eat better" are commendable but often too vague. Be specific; say something like: "After closing the door," "After brushing my teeth," or "After sitting at the table." Precision matters. The more your new habit is tied to a specific cue, the better your chances of consistently practicing it.