Is it difficult to cultivate new habits? Experts teach you to "stack" two things together to reduce pressure

Lin Zhi. Since a year ago, Lindsay Kee will do some simple stretching before going out for a walk with her dog, and immediately do some squats or jumps after returning home. Slowly, her daily slings continue to increase.

Do what you want to do And reduce the pressure

"Add to what I want to do to what I'm already doing, it's a lot of pressure lightening," said Lindsey from Portland, Orega. "I found this to be very effective in helping me and persist in doing what I want to do."

{The method used in the 99}

Rinmaster is called "habit stacking); "Carrying habit stacking method" comes from S. J. The book of the same name published by Scott in 2014 focuses on adding what you want to do or habits to what you are already doing every day to help develop new habits.

A most classic example is to use the tooth after brushing the teeth; this method can be used in many aspects of daily life; Lin Zhi will place vitamins next to the coffee machine to help remind her to take them every morning.

Increasing exercise time also helps

Fitness experts also point out that if you want to increase exercise time, habit stacking is also helpful; Dana Santas, a movement expert who has trained 50 professional sports teams, points out that she will do squats or lunges or stand alone to practice balance while brushing her teeth with an electric toothbrush; and she will also put on a 22-step stumbling before taking a shower.

experts say that although this two-minute exercise cannot make you lose weight, any little exercise will help your health. The Federal Centers for Disease Control and Prevention (CDC) recommends that 150 minutes of moderate intensity aerobic exercises a week, such as brisk walking, or 75 minutes of high intensity aerobic activity, such as jogging, plus two days of muscle training.

Carrying habits are not a magical medicine, and most people will have difficulties in cultivating new habits.

But Better Than Before: Mastering the Habits of Our Everyday Lives, Graychen. Gretchen Rubin said habit stacking is one of the best ways to start and maintain new habits. Because this can remove obstacles to determining when or whether to do something.

Ruben said, "Deciding on fatigue is the enemy of habit formation." She also suggests that new behaviors be piled up with things you have to do or want to do very much, so that you must first engage in a new habit that is not stable before you can complete your more fixed habits.

Responsible editor: Gu Zihuan