In 2007, researchers at Oxford University discovered that newborns have 41 percent more neurons than adults. This finding led to a compelling question: Why are adults more skilled and knowledgeable despite having fewer neurons?
The answer lies in synaptic pruning. Synapses are connections between neurons. As we age, our brains prune less-used connections and strengthen frequently used ones. For example, regular painting practice over the years reinforces neural pathways related to that skill, making them more efficient. Conversely, those connections weaken without practice, and the brain prunes them away to develop other skills.
This explains why adults, despite having fewer neurons, possess more efficient neural networks supporting specific skills.
Synaptic Pruning and Habit Formation
In the Atomic Habits, James Clear expands on why synaptic pruning is crucial for building new habits. Daily, you perform numerous habits almost effortlessly, such as brushing your teeth, preparing breakfast, or checking your phone. The more you engage in a particular activity, the stronger and more efficient these connections become. The key is to leverage these established habits to build new ones through a technique known as habit stacking.
What is Habit Stacking?
Habit stacking involves linking a new habit to an existing one, making it easier to adopt the new beavior. Instead of setting a specific time and location for your new habit, pair it with a current one. This method creates a compelling cue for the new habit.
Habit Stacking Formula
The essential habit stacking formula is: After/Before [CURRENT HABIT], I will [NEW HABIT].
Here are some examples:
• Before I start my car, I will take three deep breaths.
• After I set my alarm for the night, I will read a chapter from a book.
• After I put my kids to bed, I will tidy up the living room.
Expanding Habit Stacks
Once you master the basic structure of habit stacking, you can create more giant stacks by chaining small habits together. This strategy leverages the momentum from one behavior to the next.
• After dinner, I will pack my lunch for the next day.
• After I pack my lunch, I will lay out my clothes for tomorrow.
• After I lay out my clothes, I will write my to-do list for the next day.
You can also integrate new behaviors into existing routines. For instance, if your current morning routine includes making coffee and reading the news, you can add a quick stretching session before you read the news.
Finding the Habit Triggers
To effectively implement habit stacking, your cue should be specific and immediate. Vague triggers can lead to inconsistency. For example, instead of saying, “When I have free time, I will do ten push-ups,” specify, “After I turn off my work computer, I will do ten push-ups next to my desk.”
To start, identify potential triggers by listing your current habits and daily occurrences, such as:
• Getting out of bed.
• Drinking your first cup of water.
• Checking emails.
• Walking the dog.
Habit stacking is a powerful strategy for building new habits by leveraging the neural connections already established in your brain. Attaching new behaviors to existing habits creates a natural and effective cue that increases the likelihood of maintaining the new habit. As you get comfortable with this approach, you can make more complex habit stacks, guiding your behavior and enhancing your daily routines.
