Have you heard the phrase “21 days to create a habit?” This idea is deeply rooted and has become an important psychological pillar for people who want to change. Modern behavioral science research challenges this widely held idea.
The saying “21 days to form a habit” originated in the 1960s and was first proposed by plastic surgeon Dr. Maxwell Maltz in his book “Psycho-Cybernetics”. Maltz discovered that it takes patients about 21 days to adjust after a change in self-image. This observation was extended to the area of habit formation, and evolved into what we now know as the “21-day Rule”.
Research shows that habit formation can be much more complex than a simple number. A study published in the European Journal of Social Psychology, in 2009, suggested that it took an average of 66 day to form a habit. The latest research from the University of South Australia suggests that it can take up to 335 day to form a new habit.
The formation of habits depends on many factors, not just time. Habit persistence is influenced by many factors, including frequency, timing, habit types, personal choice and enjoyment, as well as planning and preparation.
- Frequency: Habits and behaviors that are repeated and done in the morning tend to be more effective.
- Personal Choice and Enjoyment: Select habits that you want to develop, and make sure they are enjoyable.
- Planning & preparation: Plan when, where and how you will perform your habit. Reinforce motivation by preparing ahead of time, such as packing your workout clothes.
Habits are formed by more than just willpower. Research shows that pairing habits and consistent cues strengthens automatic reactions, making future actions easier for you to maintain. Positive reinforcement, such as celebrating small victories, can also strengthen your commitment to the habit by making it more rewarding.
Identity is also important for habit persistence. If you view habits as a part of your identity rather than a task, it can be easier to change your behavior. Instead of saying “I am trying to exercise more,” tell yourself “I am a person who values exercising.”
To stay motivated, first set small and clear goals. Next, create routines by setting weekly goals and tracking short-term progress. Personalize your habits to fit your lifestyle, and you will be more likely to succeed.
It takes time and consistency to form new habits, whether it’s drinking more water or increasing your fruit consumption. It may take 60 or more months to form new habits, but repetition and consistency is the key.
