"Why the 21-Day Habit Formation Rule is a Myth: The Science Behind Developing Long-Term Habits"

Habit formation in 21 days,

A popular myth, but it pays

To stick to it in many ways.

What is habit

Habit formation is a crucial part of personal growth and development. The process of forming a habit involves consistently performing a particular behaviour until it becomes automatic and effortless. While there is a common belief that it takes 21 days to create a new habit, the reality is that it can take much longer.

The history behind the claim

The idea that it takes 21 days to form a new habit originated from a book called "Psycho-Cybernetics" by Maxwell Maltz, a plastic surgeon who noticed that it took his patients about 21 days to adjust to their new appearance. However, this observation was not based on any scientific evidence, and subsequent research has shown that the time it takes to form a habit can vary significantly.

Recent studies and shreds of evidence

According to a study published in the European Journal of Social Psychology, it takes an average of 66 days to form a new habit. The study involved 96 participants who were asked to perform a specific behaviour every day for 12 weeks. The researchers found that the time it took for participants to form a habit ranged from 18 to 254 days, with an average of about 66 days.

Factors impacting habit formation

The length of time it takes to form a habit can depend on several factors, including the complexity of the behaviour, the individual's motivation and consistency, and their environment. For example, forming a habit of drinking a glass of water every morning may take less time than forming a habit of going for a run every day.

How you can form a new habit

1. To form a new habit, it's essential to start small and focus on consistency. Instead of trying to make a drastic change all at once, break the habit down into smaller, more manageable steps. For example, if your goal is to exercise every day, start by committing to a 10-minute walk around the block every morning.
2. It's also important to make a plan and track your progress. Set specific, measurable goals and keep track of your progress each day. This can help you stay motivated and accountable, and give you a sense of accomplishment as you make progress toward your goal.
3. Creating an environment that supports your new habit is also crucial. Identify any barriers that may hinder your progress, such as lack of time or access to resources, and find ways to overcome them. For example, if your goal is to eat a healthier diet, stock your kitchen with nutritious foods and plan your meals ahead of time to make healthy eating more convenient.
4. It's also important to find ways to make the new habit enjoyable and rewarding. If you enjoy the behaviour you're trying to make a habit, you're more likely to stick with it. For example, if you enjoy listening to music, make a habit of listening to music while you exercise.
5. Finally, it's important to remember that forming a new habit is an ongoing process. While the first few weeks may be the most challenging, it's essential to continue practising the behaviour until it becomes automatic and effortless. Even after the habit has been formed, it's important to continue to practice and reinforce it to maintain the habit over time.

In conclusion, while the idea that it takes 21 days to form a new habit is a popular myth, the reality is that habit formation is a process that requires time, effort, and consistency. To form a new habit, it's important to start small, make a plan, track your progress, create an environment that supports your new habit, find ways to make it enjoyable and rewarding, and continue to practice and reinforce the behaviour until it becomes automatic and effortless. By following these steps, you can form new habits that support your personal growth and development, and ultimately lead to a happier, healthier life.