The common belief that it takes 21 days to form a habit is a myth.
While this idea has persisted over time, it was originally based on observations made by Dr Maxwell Maltz in the 1960s.
He noticed that his patients took around three weeks to adjust to changes after surgery.
However, this was never intended to be a scientifically proven timeline for habit formation.
In reality, the time it takes to form a habit varies greatly.
According to a 2009 study by Dr Phillippa Lally, the average time to make a behaviour automatic is 66 days, but this can range anywhere from 18 to 254 days (Lally et al., 2009).
The length of time depends on several factors including the complexity of the habit, individual differences, and how consistently the behaviour is practiced.
Factors that affect how long it takes to form a habit
- Complexity of the Habit: Simpler habits, like drinking water every morning, are quicker to form compared to more involved behaviours like daily exercise or meditation routines.
- Consistency and Repetition: The more consistently you perform the action, the faster it will become ingrained. Missing too many days can slow down the process of making the behaviour automatic.
- Personal Differences: Each person is different. Your personality, environment, and even your mindset can impact how long it takes for a habit to form. For example, someone with a structured lifestyle may find it easier to incorporate new behaviours than someone with a more unpredictable schedule.
Why the 21-day myth persists
Despite scientific evidence showing that habit formation can take much longer than 21 days, this myth continues to be widespread.
One reason is its simplicity.
The idea that anyone can form a life-changing habit in just three weeks is appealing, especially in the realm of self-help and personal development.
However, the persistence of this myth can be discouraging when people don’t see immediate results.
Can you form a habit faster? Expert tips for accelerating the process
While there’s no shortcut to developing long-lasting habits, you can use certain strategies to build them more efficiently:
- Start small: Trying to make drastic changes quickly often leads to failure. Instead, begin with manageable actions. For instance, if you want to build a workout routine, start with a few minutes of exercise each day and gradually increase the time.
- Use triggers and cues: Tie your new habit to an existing one or a specific time of day. For example, if you want to start meditating, do it right after brushing your teeth in the morning.
- Track your progress: Keeping track of your progress, whether through a habit tracker or journaling, can keep you motivated. It also helps you see how far you’ve come, which can push you to keep going.
- Reward yourself: Incorporating positive reinforcement is key to maintaining motivation. Rewarding yourself, even with small things, can reinforce your new behaviour.
How to recover when you miss a day in your habit-building journey
It’s normal to slip up when building a habit, but this doesn’t mean you’ve failed.
The key is to avoid letting one missed day turn into a pattern.
Research shows that missing a single day doesn’t significantly impact the long-term success of habit formation.
Instead of getting discouraged, focus on resuming your habit as soon as possible.
- Acknowledge the setback: Recognize that missing a day is part of the process and doesn’t define your overall progress.
- Get back on track immediately: The longer you wait to get back into your routine, the harder it will be. Restart as soon as possible.
- Use your mistake as a learning opportunity: Identify what caused the slip-up and create a plan to avoid similar situations in the future.
Habits vs. routines: what’s the difference?
While habits and routines are often used interchangeably, they are slightly different:
- Habits are behaviours you perform almost automatically. For example, brushing your teeth before bed may require little conscious thought.
- Routines are a series of actions you do regularly, but they require more deliberate effort. For example, following a morning workout schedule or preparing meals for the week.
Understanding this distinction can help you set more realistic goals.
Instead of expecting a new behaviour to become fully automatic, be prepared to practice it consciously for a while before it feels effortless.
The benefits of building good habits
Despite the time and effort required, forming healthy habits offers numerous benefits:
- Reduced mental effort: Once a habit is formed, it becomes automatic, requiring less cognitive effort to maintain, freeing up mental energy for other tasks.
- Improved well-being: Positive habits, such as regular exercise or mindfulness, can boost both physical and mental health.
- Increased productivity: Good habits streamline your day-to-day life, allowing you to reach personal and professional goals more efficiently.
Real-life examples: How long it took to form these habits
Here are some real-life examples of how long it took different individuals to form habits:
- Drinking water in the morning: This is a simple habit that many people report forming within 30 days due to its low complexity.
- Exercising regularly: A more complex habit, like incorporating exercise into daily life, often takes around two to three months to become automatic.
- Meditation practice: For many, making meditation a daily habit can take anywhere from two to six months, depending on consistency and personal commitment.
Conclusion: How long should you stick with a habit?
While there’s no universal answer to how long it takes to form a habit, aiming for 66 days of consistent practice is a good starting point.
Whether it takes you 18 days or 254 days, the key is persistence.
Even if progress seems slow, the benefits of long-lasting habits — from improved health to reduced mental effort — are well worth the effort.
In the end, the timeline matters less than your ability to stay committed and adapt your approach as needed.
Related
- Simple repetition is the key to hacking your brain to form solid habits.
- 8 ways to stop biting your nails.
