It can be tricky adding something into your daily routine such as stretching your osteopath tells you to do! Maybe you remember the first few days after your appointment, then after a few days you just don’t have enough time or struggle to remember to do them!
If this sounds like you- maybe you could try habit stacking to attach this new routine onto one of your pre existing habits.
In our brain we have connections between our neurons that can be strengthened or weakened depending on if the pathways are getting used frequently. For example if you brush your teeth before bed every night this habit would have a strong neural pathway and almost happen automatic in your routine. You can take advantage of these strong neural connections to build new habits. For example after brushing your teeth you may do 2 minutes of stretching before bed.
The formula for habit stacking is: After/Before [current habit], I will [new habit]
Other examples may be:
After I close my laptop for lunch I will do 12 scapula squeezes
Before eating dinner I will have one glass of water
Before I drive to work I will meditate for 5 minutes
Before I have breakfast I will walk for 30 minutes
After I’ve made my coffee I will write a to do list for the day
It is important when habit stacking that the habit is specific and clear. Habits like “exercising more” or “stretching more” are far too vague and difficult to pin to a particular pre-existing habit.
Once you have the hang off one habit stack you may add another habit afterwards. For example After my alarm goes off I will put on my workout clothes and I will for for a 30 minute walk, after that I will stretch for 10 minutes.
Remember to start off small and gradually implement change.
Happy Habit Stacking!!
Author: Dr Emily Nelson, Osteopath
Summit Osteopathy 2021
