How Long It Really Takes to Form a Habit

We've all heard the myth: it takes 21 days to form a habit. Sounds simple, right? Just stick to something for three weeks, and voila! You've got a new habit. If only it were that easy. The truth about habit formation is a bit more complex – and a lot more interesting.

The Origin of the 21-Day Myth

First, let's debunk this persistent piece of self-help lore. The 21-day idea comes from a misinterpretation of Dr. Maxwell Maltz's work in the 1960s. Maltz, a plastic surgeon, noticed that it took his patients about 21 days to get used to their new appearance. He then generalized this to other forms of change in his book "Psycho-Cybernetics."

The Reality: It's More Complicated

So, if it's not 21 days, how long does it really take? A 2009 study by Phillippa Lally and her team at University College London shed some light on this question[1]. They found that, on average, it takes 66 days for a new behavior to become automatic.

But here's where it gets interesting:

1. The Range is Wide: In the study, habit formation took anywhere from 18 to 254 days. That's a huge variation!
2. It Depends on the Habit: Simple habits, like drinking a glass of water after breakfast, formed faster than complex ones, like doing 50 sit-ups before bed.
3. Consistency Matters: Missing one opportunity didn't significantly impact habit formation, but people who were more consistent generally formed habits faster.

The Habit Formation Curve

Imagine a graph where the x-axis is time, and the y-axis is how automatic a behavior feels. The curve isn't a straight line. It's steeper at the beginning and then gradually levels off. This means you'll see more progress in the early days, but it takes longer to reach that feeling of "I do this without even thinking about it."

Factors That Influence Habit Formation Time

1. Complexity of the Habit: As mentioned, simpler habits form faster.
2. Individual Differences: Some people naturally form habits more quickly than others.
3. Environment: If your surroundings support the new habit, it'll form faster.
4. Motivation: Strong motivation can speed up the process, especially in the beginning.
5. Existing Routines: Habits that fit well with your current lifestyle tend to stick more easily.

What This Means for You

Now, I know what you're thinking. "66 days? Or maybe even 254? That's a long time!" But here's the thing: understanding the reality of habit formation is actually empowering. Here's why:

1. It Takes the Pressure Off: Knowing that habit formation is a gradual process means you don't have to beat yourself up if you're not "there" after 21 days.
2. Progress, Not Perfection: Remember, it's about consistency, not perfection. Missing a day doesn't reset the clock to zero.
3. Patience Pays Off: The longer you stick with it, the more automatic it becomes. It gets easier over time.
4. Tailor Your Approach: Understanding that different habits take different amounts of time allows you to set realistic expectations and strategies.

Strategies for Success

1. Start Small: Begin with habits that are easy to implement. Success with these will build your confidence for tackling more challenging ones.
2. Use Habit Stacking: Attach new habits to existing ones. For example, "After I brush my teeth, I will meditate for 2 minutes."
3. Create a Supportive Environment: Set up your surroundings to make the new habit easier and conflicting habits harder.
4. Track Your Progress: Use a habit tracker to visualize your consistency. It's motivating to see those streaks grow! (Level Up Goal Tracker is a great choice for this 😉)
5. Be Patient with Yourself: Remember, forming a habit is a process. Celebrate small wins along the way.

The Power of Persistence

Here's the exciting part: while it might take longer than 21 days to form a habit, the compound effect of these habits over time is truly remarkable. That daily 10-minute walk might not feel like much at first, but over a year, it adds up to over 60 hours of exercise!

So, the next time you're working on forming a new habit, forget the 21-day rule. Instead, focus on consistency, be patient with yourself, and trust the process. Remember, it's not about how quickly you can form a habit – it's about creating lasting change that transforms your life one small step at a time.

What habit are you working on right now? Remember, whether it takes 18 days or 254, each day you stick with it is a step towards making that behavior an automatic part of your life. Keep going – your future self will thank you!

[1] Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2009). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1009.