How Long Does It Take to Develop a New Habit?
- fredericomanageiro7
- Jun 30, 2024
- 3 min read
Developing a new habit is a fascinating journey that varies significantly from person to person. Whether it's hitting the gym, meditating daily, or reading before bed, the process of making a behaviour automatic can be both challenging and rewarding. Let's explore how long it typically takes to develop a new habit, backed by science and practical insights.
The Myth of 21 Days
You've may have heard the popular notion that it takes 21 days to form a new habit. This idea originated from Dr. Maxwell Maltz, a plastic surgeon in the 1950s, who observed that his patients seemed to adapt to changes in about three weeks. Over time, his observation morphed into a generalised "truth" about habit formation.
However, recent research suggests that the 21-day rule is more myth than fact.
The Science of Habit Formation
In 2009, a study conducted by Dr. Phillippa Lally and her team at University College London provided a more accurate timeline. They discovered that on average, it takes about 66 days for a new behaviour to become automatic. This means that forming a habit is a longer process than previously thought, requiring consistency and patience.
Factors Influencing Habit Formation
Complexity of the Habit: - Simple habits, like drinking a glass of water every morning, may take less time to form. - More complex habits, such as exercising daily or adopting a new diet, generally require more time and effort.
Frequency: - Habits practised more frequently are likely to become automatic sooner. - Repetition is key. The more often you perform the behaviour, the quicker it can become a habit.
Environment and Context: - A stable environment that supports the new habit can accelerate the process. - Changing your environment to remove triggers for old habits and create cues for new ones can be very effective.
Personal Factors: - Individual differences in personality, motivation, and lifestyle play a significant role. - Some people may naturally adapt to new behaviours more quickly than others.
Practical Tips for Developing New Habits
Start Small: Begin with a manageable action. Instead of aiming to run 5 miles every day, start with 1 mile and gradually increase.
Be Consistent: Consistency is crucial. Try to perform the new behaviour at the same time each day to reinforce the habit.
Use Reminders: Set alarms, use sticky notes, or employ habit-tracking apps to keep you on track.
Stay Patient: Understand that forming a new habit is a process. There will be ups and downs, but persistence is key.
Reward Yourself: Celebrate small victories to keep yourself motivated. Rewards can reinforce the positive behaviour and make the habit more enjoyable.
Begin with a manageable action. Instead of aiming to run 5 miles every day, start with 1 mile and gradually increase.
Real-Life Examples
Exercise: For many, incorporating regular exercise into their routine can take several months. Start with short, manageable workouts and gradually increase the intensity and duration as the habit solidifies.
Healthy Eating: Adopting a new diet often involves changing multiple behaviours, from grocery shopping to meal preparation. It can take several weeks to feel comfortable and automatic in your new eating hducing waste, recycling, or using public transport, can take time. Begin with small actions like bringing reusable bags to the shop or setting up a home recycling system for everyday items you use such as plastics, cans or other disposable items. Over time, these actions will become second nature. abits.
Mindfulness: Developing a habit of daily meditation or mindfulness practice may start to feel natural after a couple of months of consistent practice.
Being Sustainable: Developing habits for a sustainable lifestyle, such as reducing waste, recycling, or using public transport, can take time. Begin with small actions like bringing reusable bags to the shop or setting up a home recycling system for everyday items you use such as plastics, cans or other disposable items. Over time, these actions will become second nature.
Building Lasting Habits
Developing a new habit is a personal and variable journey. While the average time to form a new habit is around 66 days, your experience may differ based on the complexity of the habit, frequency of practice, environment, and individual factors. By starting small, being consistent, using reminders, staying patient, and rewarding yourself, you can successfully develop new habits that enhance your life.
Remember, the key to forming a new habit lies in persistence and patience. Keep at it, and over time, your new behaviour will become a natural part of your daily routine. Create a better you, a more conscious you.
Habits done right.