Action Triggers: The Habit Trick Backed by Science

We talk about habits a lot here. The idea that it takes somewhere between 66 and 157 days to build a habit is firmly embedded in how we think about behaviour change. Today, though, we're introducing a technique that's newer to us, and one that could genuinely reshape how you approach habit-building: Action Triggers.

What's Actually Happening When You Build a Habit

A habit is, at its core, a change in the brain. When that change works in your favour, it's called neuroplastic adaptation. When it works against you, it's considered maladaptive. Either way, habits are fundamentally about neuroscience, which is exactly why, much like other tissues in the body, they take a specific amount of time to form or change.

Bone tissue adapts to the load placed on it over a period ranging from three months to decades. Muscle tissue adapts over roughly six to nine months. The brain and nervous system follow a similar principle, typically adapting over a two to four month period.

The Study Behind Action Triggers

While reading High Performance, by Jake Humphrey and Professor Damian Hughes, a technique called Action Triggers stood out. Hughes references a study involving university students offered extra credit for a short essay about their Christmas Eve, due by Boxing Day.

The class was split into two groups. Group A was simply told about the assignment and deadline. Group B was given the same instructions, but also asked to note down exactly when and where they planned to write the essay. The result surprised the researchers: Group B submitted roughly twice as many essays as Group A, purely because they'd committed to a specific time and place weeks in advance.

The Action Trigger Formula

This technique became known as an Action Trigger, and it follows a simple structure: "When I do X, I will also do Y." Some everyday examples already work this way without us noticing, like brushing your teeth right after waking up, or washing your hands after using the toilet. The technique takes that same automatic structure and applies it deliberately to build new habits.

A few practical examples worth trying:

• When I walk into the kitchen, I will do 10 push-ups.
• When I watch TV, I will also turn my phone off.

By pairing a more difficult action with an easy, everyday one, you create a built-in trigger or reminder for the habit you're actually trying to build.

Taking It Further With Habit Stacking

You can build on this using a related technique from author James Clear, known as habit stacking. The formula here is slightly different: "After I do X, I will do Y." It's a small shift in wording, but it works by chaining habits together in sequence. For example:

• After I wake up, I will make my bed.
• Once I've made my bed, I will have fruit and yoghurt for breakfast.
• After breakfast, I will go for a walk.

Before long, you've linked three or four habits together into a single, near-effortless routine.

Putting It All Together

To recap: start with an Action Trigger, writing down the specific time and place you'll carry out a task, or attaching it to something you already do daily, like doing your exercises whenever an advert comes on. You could even set a phone reminder for it, the same way you would for a dentist appointment or a meeting.

From there, layer in habit stacking, chaining "when I do X, I will also do Y" statements together, and you'll be well on your way to becoming genuinely skilled at building habits that actually stick.

Frequently Asked Questions

What exactly is an Action Trigger? It's a specific plan following the format "When I do X, I will also do Y," pairing a new habit with an existing cue or routine. Research suggests simply writing down when and where you'll do something significantly improves follow-through.

How is habit stacking different from an Action Trigger? Habit stacking uses the format "After I do X, I will do Y," and focuses on chaining several habits together in sequence, rather than pairing just one new habit with a single existing cue.

How long does it actually take to form a new habit? Estimates generally range from 66 to 157 days, though the nervous system itself is thought to adapt over roughly a two to four month period, broadly consistent with that range.

Do I need to write my Action Trigger down, or is thinking it through enough? Writing it down appears to matter. In the referenced study, the group that wrote down a specific time and place submitted roughly twice as many essays as the group that didn't.

Can I use both Action Triggers and habit stacking together? Yes. Many people use Action Triggers to establish an individual habit, then link several established habits together using habit stacking to build a more complete daily routine.