Resolved.

“Many people think excitement is happiness … But when you are excited, you are not peaceful. True happiness is based on peace.” — Thich Nhat Hanh

As I am not a fan of #newyearnewyou, I have dropped resolutions like a bad habit. In their place? Habit Stacking.  While this innovative phrase was coined a decade ago in S.J. Scott’s book “Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less — it’s James Clear that brought it into the zeitgeist.  His NY Times bestseller Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones outlines the science (from fields of biology, neuroscience, philosophy, psychology and more) behind building habits, but the TLDR takeaway is “One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top.”

EVOLVING

James Clear’s formula is easier than starting (and, who are we kidding, quitting) a new fitness regimen — each year without fail 12% of people join a gym in January, only to give it up (along with all their resolutions) by mid-February.  A phenomenon aptly called “Quitters Day.”

Conversely, Habit Stacking works because it pairs with your lifestyle — it builds on your current habits, patterns and behaviors you have strengthened over the years.  And Habit Stacking, unlike resolutions, evolve as you do.  We can let our natural momentum — rather than the calendar — determine when to create larger stacks, chaining small habits together.

TAKING ACTION

Creating a stacking habit that is actionable — ditch the vague notions like “eat healthier” — and builds on an existing habit you do with frequency leads to greater success.

As I am striving for enhanced wellness, I am seeking more healthy greens.  I’ve added micro-broccoli (which the brilliant Huberman Lab podcast has taught me has 4x more cancer-fighting antioxidants) to my lunch salad, an existing daily habit.  Other than buying the greens, it requires very little attention; it’s the food version of friends with benefits.

credit: James Clear

Additional examples, that I look forward to implementing throughout the year, include: After brushing teeth, I will drink a large glass of water; While coffee brews in the morning, I will meditate for one minute; After working out, I will drink a green juice.  Each action has a positive reaction, bringing me closer to goals (increased hydration, calmer mornings and greater recovery respectively) than a resolution ever could.

DISSOLUTIONS, NOT RESOLUTIONS

New Year’s resolutions have a bad rap — and for good reason.  They are vague, guilt inducing and seldom inspire us long-term.  By March we have motivational malnutrition.  Give yourself permission to walk away from goals that won’t make it to Valentine’s Day.  I have found the Habit Stacking founder’s principals prevail: "Build routines around habits that don't require effort. Small wins build momentum because they're easy to remember and complete."

We can create real change without the glaring resolutions list. We deserve the small wins, not only to build habits but to bring us to the ultimate lifelong goal — achieving peace of mind.