We've all heard the magic 21 day number, but is that legit?
The time needed can vary based on the individual and the behavior in question.
The 21-day rule has been debunked as too simplistic, but research suggests it could take months depending on complexity, frequency, and environmental factors.
New research shows forming a new habit typically takes about 66 days on average.
By starting small, being consistent, using cues or triggers, tracking progress, staying patient, and seeking support, you can effectively develop new habits and incorporate them into your daily routine. With consistent effort and the right approach, you can successfully build lasting habits.
The Myth of 21 Days: Why It Takes Longer to Form Lasting Habits
We've all heard the saying, "It takes 21 days to form a habit." This popular belief has become a cornerstone in self-help literature and personal development circles. The idea is appealing—three weeks feels manageable and provides a clear timeframe for change. However, recent research has debunked this myth, showing that the journey to forming lasting habits is far more nuanced and individualized. Let's explore why 21 days is often not enough and what new findings reveal about the process of habit formation.
The Origin of the 21-Day Myth
The idea that habits take 21 days to form can be traced back to Dr. Maxwell Maltz, a plastic surgeon who published "Psycho-Cybernetics" in 1960. Dr. Maltz observed that his patients typically took about 21 days to get used to their new appearance. This observation, intended as a minimum period for adaptation, was gradually misconstrued and popularized as a definitive timeframe for all habit formation.
New Research: A Longer Road to Habitual Change
Recent studies have shown that the time required to form a new habit varies greatly among individuals and is influenced by several factors, including the complexity of the habit, individual personality traits, and environmental conditions.
The 66-Day Average: A landmark study conducted by Dr. Phillippa Lally and her team at University College London revealed that, on average, it takes 66 days for a new behavior to become automatic. The study, which followed participants over 12 weeks, found that the time required ranged from 18 to 254 days. This significant variation underscores the importance of a personalized approach to habit formation.
Behavior Complexity: Simple habits, like drinking a glass of water every morning, are generally easier and quicker to establish compared to more complex behaviors, such as starting a consistent exercise routine or learning a new skill. The complexity of the habit significantly affects the time it takes for the behavior to become automatic.
Consistency and Environment: The consistency with which a new behavior is practiced also plays a crucial role. Habits are more likely to stick when practiced in a stable environment with minimal disruptions. Changes in routine or environment can reset the habit-forming process, requiring additional time and effort.
Mindset and Motivation: A person’s mindset and motivation can influence the pace of habit formation. A growth mindset, characterized by the belief that abilities can be developed, tends to support persistence and resilience, making it easier to establish new habits. Conversely, a fixed mindset, which views abilities as static, can hinder progress.
Why 21 Days Isn't Enough
The oversimplification of the 21-day rule can lead to frustration and disappointment when people don't see immediate results. The pressure to conform to this timeline can cause individuals to abandon their efforts prematurely, believing they have failed when, in reality, they simply needed more time.
Additionally, focusing solely on the number of days overlooks the importance of quality practice. Habit formation is not just about repetition; it's about consistent, intentional practice that aligns with one's values and goals.
The Path to Sustainable Habits
Understanding that habit formation is a gradual and individualized process allows for a more compassionate and realistic approach. Here are some strategies to foster lasting habits:
SPARK
Set a Goal: Identify a broad area you want to improve, such as health, productivity, or mindfulness.
Pare Down: Determine the smallest possible action you can take toward that goal. Make it so simple that you can't say no.
Associate: Known as habit stacking with link your new goal with an established routine. For example, if you want to drink more water, place a glass of water next to your coffee maker and drink it while brewing your morning coffee.
Record Progress: Use a habit tracker like LOOPS to record your progress. This visual reinforcement can be highly motivating and serves as accountability partner.
Keep Celebrating: Reward your small wins along the way. This positive reinforcement will keep you motivated and build self-confidence.
Conclusion: A Journey, Not a Destination
The process of forming a habit is a journey unique to each individual. While the 21-day myth provides a simplistic framework, it's important to embrace the complexity and variability of human behavior. By acknowledging that habit formation takes time, effort, and patience, we can set ourselves up for success and create lasting, positive change in our lives. So, rather than fixating on a specific number of days, focus on the process, stay consistent, and celebrate each step forward.
This is why at Loops kits are designed for a 90-day period. Start a journey to a better you today!
What are some common roadbloakcs you experience in fully achieveing a habit change?