Revolutionize Your Routines: Habit Stacking for Dental Hygienists

Imagine effortlessly incorporating self-care into your busy schedule as a dental hygienist. Our profession is often demanding—physically, mentally, and emotionally—and can lead to work-related pain, injuries, chronic stress, and burnout. The toll it takes can be exhausting and even discouraging. Reports show that 97% of dental professionals experience pain throughout their careers, with nearly 59% of dental professionals having pain in the last year.¹⁻² Studies show that 80% of dental professionals report higher levels of stress at work.³ Studies also indicate that a significant percentage of dental hygienists experience symptoms of burnout, such as emotional exhaustion and depersonalization. According to one study, 36% of dental hygienists meet the criteria for burnout, meaning that one in three hygienists experience burnout.⁴⁻⁶

The Importance of Self-Care for Dental Hygienists

Because of these statistics, many dental professionals believe that work-related pain, stress, and burnout are inevitable. However, many things can be done in and out of work to reduce the risk of pain and injuries among dental professionals. Prioritizing self-care is essential for maintaining both physical health and mental well-being, yet the busy nature of our work often makes this challenging. Finding a moment of time for ourselves amidst a hectic, go-go-go workday can feel impossible. This is where habit stacking comes in—a powerful technique to help you take better care of yourself without adding extra time to your day.

What is Habit Stacking?

Remember piggyback rides as a kid? Habit stacking involves pairing a new, beneficial habit with an existing one to create a seamless routine. This concept, popularized by James Clear in his book "Atomic Habits," uses the power of our existing habits to make new behaviors easier to adopt. One example of habit-stacking for someone who wants to drink more water throughout the day could be to drink a glass of water as your coffee brews each morning. For dental hygienists, habit stacking can be a game-changer in managing stress, reducing pain, and improving overall health. Habit-stacking can be used both in and out of work.

Why Habit Stacking is Effective

Research has shown that habit stacking can effectively promote long-term behavior change by anchoring new habits to established ones.⁷ This method taps into the brain's natural tendency to link behaviors, making it easier to incorporate new habits into daily routines. By embedding self-care practices into activities you already do, you can enhance your well-being without feeling overwhelmed by additional tasks.

Practical Habit Stacking Ideas for Dental Hygienists

Let’s dive in and review some really simple examples of habit-stacking that we can use throughout the week. Before we begin, I invite you to think about one or two habits that you would like to incorporate into your day—at home or at work—and brainstorm different habits you can piggyback this new one onto.

• Morning Routine: Foot Massage with a Tennis Ball
  While brushing your teeth each morning or evening, use a tennis ball under the bottom of your foot to decrease pain and discomfort. This simple practice can help alleviate foot pain and improve circulation, setting a positive tone for the day. Bonus hack: if you have an electric toothbrush, switch feet halfway through brushing your teeth.
• During Patient Notes: Chairside Stretches
  Implement different chairside stretches while writing patient notes or reviewing chart notes. Regular stretching can reduce muscle tension, prevent pain, improve circulation, and support better recovery.
• End of the Workday: Yoga or Stretching Instead of Scrolling
  When you get home from work, set out your yoga mat and take just 5 minutes to do some yoga, stretching, strengthening, and/or foam rolling instead of scrolling through social media or turning on Netflix. This practice can help transition from work mode to relaxation, reducing stress and promoting physical recovery.
• Getting Your Patient: Stay Hydrated
  Pair drinking water and staying hydrated with going to get your patient or another task you do regularly. Staying hydrated throughout the day is important for pain prevention, recovery, and overall health of the body.
• Post-Procedure Routine: Hand and Wrist Stretches
  After each appointment or break in the procedure, take a moment to do a couple of hand and wrist stretches. These stretches can alleviate tension from repetitive motions and reduce the risk of injury.
• Clean Up Crew: Incorporating Mindfulness Practices
  Introduce simple mindfulness techniques, such as breathing practices (example: Box Breathing) or mindfulness practices (example: body scan) during breaks like when breaking down and cleaning your room. Research shows that mindfulness can significantly reduce stress and improve overall mental health.

Start Small and Build Gradually

Think about something you've been wanting to try but just can't seem to find the time for it. Maybe it's a few minutes of stretching, mindfulness, or simply drinking more water. Now, consider how you can incorporate it into your existing routines through habit stacking. Start small by choosing one or two habits to stack and gradually build from there. Research suggests that it takes about 21 days to form a new habit, though some studies indicate it can take anywhere from 18 to 254 days, depending on the complexity of the habit and individual differences.⁸

As dental hygienists, we often advise our patients about the importance of regular flossing, emphasizing patience and consistency. We encourage our patients to incorporate different oral health practices, like flossing, into routines they already have, like brushing. Apply the same principles to your self-care routines. Building new habits takes time, dedication, and compassion for yourself. Remember, each small step you take towards better self-care can have a profound impact long-term.

Incorporating habit stacking into your daily routine can significantly improve your work and well-being as a dental hygienist. By making small, intentional changes, you can create a sustainable and healthy work-life balance. Developing new habits takes time, dedication, and consistency, so start with one or two new habits and build from there. Prioritize your well-being, be patient with the process, and have fun weaving in healthy habits to support your overall health and career longevity.

References

1. Kumar M, Pai KM, Vineetha R. Occupation-related musculoskeletal disorders among dental professionals. Med Pharm Rep. 2020;93(4):405-409. doi:10.15386/mpr-1581

2. Hegde, Sushmini & Donly, Arsha & Muttanahally, Kavya Shankar. (2018). Prevalence of Musculoskeletal Disorders among Dental Professionals- A Questionaire Study. Indian Journal of Public Health Research & Development. 9. 33. 10.5958/0976-5506.2018.00178.X.

3. American Dental Association. 2021 Dentist Well-Being Survey Report. Updated 2/01/2022. Accessed October 2023. https://ebusiness.ada.org/Assets/docs/101863.pdf

4. Knutt A, Boyd LD, Adams JL, Vineyard J. Compassion Satisfaction, Compassion Fatigue, and Burnout among Dental Hygienists in the United States. American Dental Hygienists’ Association. 2022;96(1):34-42. https://jdh.adha.org/content/96/1/34

5. Bercasio L, Rowe D, Yansane AI. Factors Associated with Burnout among Dental Hygienists in California. The Journal of Dental Hygiene. 2020;40(6). https://jdh.adha.org/content/jdenthyg/94/6/40.full.pdf

6. Haslam SK, Wade A, Macdonald LK, Johnson J, Rock LD. Burnout syndrome in Nova Scotia dental hygienists during the COVID-19 pandemic: Maslach Burnout Inventory. Can J Dent Hyg. 2022;56(2):63-71. Published 2022 Jun 1.

7. Clear J. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery, An Imprint Of Penguin Random House; 2018.

8. Lally P, van Jaarsveld CHM, Potts HWW, Wardle J. How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology. 2010;40(6):998-1009. doi:https://doi.org/10.1002/ejsp.674