In 2024, it's out with New Year's Resolutions! Seriously, they just don't work! Within days our desired resolutions, however virtuously felt when we set them, now feel entirely fanciful!
Instead use the science of synaptic pruning and Habit Stacking to create the changes that you really want.
The core idea is to use current habits as a foundation or 'stack' upon which new behaviours can be added. This method leverages your existing neural pathways and routines, the ones you have already established in your daily life, and then progressively adds small changes.
You start by identifying a regular habit already in place (like brushing teeth) and then adding a new, desirable behaviour immediately following it. For example, after brushing your teeth (existing habit), you might meditate for 15 minutes (new habit). This sequence forms a linked chain of activities, where each 'habit' serves as a cue for the next.
The Habit Stacking formula (see slide above) makes each new habit more memorable and easier to stick to. One of my personal goals is to improve my sleep, so turning off distractions like mobile phones where possible is new habit in my evening wind down routine. (I realise that many of you may be feeling triggered by the whole idea that you can turn your mobile off, but go with it) After this action I leave my phone on the other side of my bedroom so I'm not tempted to pick it up again! Once my phone is settled on the dresser, I go brush my teeth and wash my face.
Habit stacking also helps in creating structured routines (Wake up and Wind down) in your day, which can lead to a more productive and balanced lifestyle. By gradually adding small, achievable tasks to existing habits, individuals can gradually build up a complex network of positive behaviours.
This approach simplifies the process of habit formation, making those self-improvement resolutions less daunting overall and healthy routines easier to establish.
You can find further reading on Habit Stacking here:
James Clear, Atomic Habits - https://jamesclear.com/habit-stacking
Shane Parish, Farnham Street - https://fs.blog/habit-stacking/