Making habits stick • 2 min read
The Primark Principle, named after psychologist David Premack, is a theory that proposes that our less desired behaviours can be reinforced by the opportunity to engage in more desired behaviours.
We are more likely to embed a new behaviour if we can tie it to an existing one that we do without fail and a behaviour that we get satisfaction from.
Introduction
We know that one of the key elements for embedding a new habit is to make it EASY. But making any new behaviour stick is one of the biggest challenges we’ll come up against.
So, how can we give ourselves every opportunity to make a habit stick?
Habit stacking
A proven way to create and maintain a new behaviour is to stack it on top of an existing habit that you do without fail - this is known as habit stacking. The reason this can be so successful is that many of us already follow this pattern of behaviour - we decide what to do next based on what we’ve just finished.
Stacking a new behaviour on top of an existing one increases our likelihood that we'll stick with a habit. It's a process that can be repeated to couple numerous habits together, each one acting as a cue for the next.
Habit stacking is a form of "implementation intention" - a plan that supports an intention (or goal) by setting out in advance when (and where) and how this goal will be achieved.
Let's look at some examples.
Habit stacking in practice
Thought Leadership - after my last meeting before lunch, I will stay at my desk to write 50 words for my blog. When I’m finished I will sit down for lunch.
Meditation - after I eat my breakfast, I will meditate for 10 minutes in the living room. After I meditate, I will have my morning coffee.
Sales - after my morning coffee, I will make 5 client calls from a breakout room. After those calls, I will read a few news articles.
Exercise - after I send my last email I will go for a 20 minute walk around the park. I will then check my social media.
Daily Plan - after I sit down at my desk, I will write my priorities and to-do list. Once complete, I will check my emails and Instant Messages.
Key takeaways
Habit stacking - a proven way to create and maintain a new behaviour is to stack it on top of an existing habit that you do without fail.
Stacking habits is a form of "implementation intention" - it sets out in advance when (and where) and how a new behaviour will be embedded.
The reason habit stacking can be so successful is that we already follow this pattern of behaviour in other areas of life - we decide what to do next based on what we’ve just finished.
Think big, act small
What one behaviour, if performed routinely, could have the biggest impact on your role?
Identify an existing behaviour you do without fail. Pick your desired behaviour and stack it on top of the existing one.
Plan a reward (for example check the news or social media or have a coffee) for completing the desired behaviour.
Content sources
Atomic Habits, James Clear
Forbes, Could 'Habit Stacking' Be The Key To Better Results?, Kevin Kruse
Harvard Business Review, How to Get Through an Extremely Busy Time at Work, Alice Boyes
ThoughtCo, What Is the Premack Principle? Definition and Examples, Cynthia Vinney
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