21 days to a new habit?

how long does it really take to form a new habit?

We've all heard the old advice that it takes 21 days to form a new habit. Does it really take only 21 days?

This article is to address the facts and myths of the 21 day habit rule. Today, we are going to discuss how long it really takes to form a new healthy lifestyle habit, and how long it takes to break a bad habit.

Why 21 days?

The 21 day habit rule was created by a surgeon named Dr. Maxwell Maltz over half a century ago. Dr. Maltz noticed that it took about 21 days for his patients to adjust to life after amputation of a limb. Dr. Maltz theorized that this 21 day habit-forming period could apply to the formation and development of other healthy habits in 21 days.

21 days to a new habit is a nice number. It's three weeks; long enough to reasonably cement a new habit into your daily routine, but short enough so as to be attainable.  It's an encouraging length of time, and it gives you a solid goal to be working towards as you try to develop a new healthy habit.

How long does it really take to form a new habit?

The bad news is, research hasn't really supported all of Dr. Maltz's findings.

Modern research suggests that it can take anywhere between two weeks and six months to form a new habit or break an old one. The length of time it takes to form a habit depends on how strong the old habit was (was it an addictive habit, like smoking or drinking caffeine?) and how strong one's motivation to form a new habit is.

The 21 day habit rule is a good benchmark of one's progress towards forming a new healthy habit, but it shouldn't be the ultimate goal. Upon reaching 21 days, it's easy to become discouraged, thinking that you've failed, and slip back into your old bad habits.

Forming a new habit takes work. It takes conscious effort. In order to form a new habit, you can't become complacent. The 21 day rule is a good primary goal, or benchmark, but don't expect miraculous results in just 21 days. The good news is, eventually you habit will become a part of your routine and second nature. It just takes time and determination.

>> How to form a new habit

How long does it take to break a bad habit?

It can actually take longer to break a bad habit than it can to form a good one. It can be difficult to cut caffeine out of your life or give up smoking. These sorts of habits are a lot harder to give up than it is to, say, take a cold shower in the morning.

When you are trying to break a bad habit, don't allow yourself to give up if it is still difficult after 21 days of effort. Breaking a bad habit takes longer. But don't get discouraged... you can do it!

Does it really take 66 days?

The most recent research suggests that it actually takes something more like 66 days, or two months, to really cement a habit into one's life.

Again, this is not a hard and fast rule. There are no real rules when it comes to habit forming, as every individual is different, and every habit is easier or more difficult to form than another.

The 21/90 rule

The best advice that I've seen is to try out the 21/90 rule. Stick with a healthy habit for 21 days, as suggested by Dr. Maltz, and then consciously try to continue in your new habit for an additional 90 days.

By the end of that period, keeping the habit should be a piece of cake.

>> 25 healthy habits that will change your life