Summary

Forming a new habit typically takes an average of 66 days, with individual variation ranging from 18 to 254 days, influenced by factors such as age, motivation, and environment.

Abstract

The process of habit formation is complex and varies significantly among individuals. Scientific research suggests that on average, it takes about 66 days for a new behaviour to become automatic. However, this timeframe can range from as little as 18 days to over 254 days, depending on the person and the habit in question. The formation of habits is deeply rooted in the brain's wiring, where repeated behaviours in consistent settings become more efficient and less conscious over time. While there is no one-size-fits-all approach to habit formation, starting small, being consistent, and maintaining patience are key principles that can facilitate the development of new habits. The article emphasizes that change takes time and encourages persistence, suggesting that despite the challenges, new habits can eventually become second nature.

Opinions

Habits, whether good or bad, are ingrained patterns of behaviour that can be difficult to change due to the way they are wired in the brain.
The common belief that it takes 21 days to form a habit is a misconception; the actual time required is much more variable and longer on average.
The process of habit formation is influenced by individual factors such as age, motivation, and the environment, making it unique for each person.
Consistency and repetition in response to a specific cue are crucial for developing automaticity in a new behaviour.
There is a significant range in how quickly different habits can be formed, with some behaviours becoming automatic more quickly than others.
Missing an opportunity to perform the new behaviour does not significantly disrupt the habit formation process.
The article's author, Eric, suggests that readers should not be discouraged by the time it takes to form a habit and offers additional resources, such as a 30-day method for habit formation and an ebook titled "Achieve Great Things," to assist in the process.

HABITS

How Long Does It Take To Form A Habit?

As anyone who has ever tried to break a bad habit knows, habits are stubborn things. Once they take root, they can be very difficult to change. But just how hard are they to change?

There’s no denying it: forming a new habit can be tough. Whether you’re trying to quit smoking, eat more vegetables, or just wake up earlier, changing your behaviour is never easy.

Anyone who has ever tried to break a bad habit knows that it is not easy, too. There is a reason why they are called bad habits, after all.

But why is it so hard to break a habit?

According to scientists, it all has to do with the way our brains are wired. You see, when we perform an action for the first time, it requires planning and attention.

However, as we repeat the behaviour inconsistent settings, it becomes more efficient and less thought-intensive. This is because the control of the behaviour transfers to cues in the environment that activate an automatic response, or what we know as a habit.

How much time do you need to change a habit?

That depends on who you ask. If you ask a group of high school students, they’ll probably tell you it takes about 21 days. If you ask a group of psychologists, they’ll likely say it’s closer to two months days. But if you ask someone who’s actually tried to form a habit, they’ll probably give you a blank stare, because the answer is: it’s complicated. The truth is, there is no simple answer to the question of how long it takes to form a habit. It depends on factors like your age, your motivation, and your environment.

Scientifically speaking, the answer, it turns out, may depend on what kind of habit you’re trying to break. A study published in the European Journal of Social Psychology found that it takes an average of 66 days to form a new habit. However, the study also found that some habits are easier to form than others. The other important aspect is the person trying to pick up a new routine. As the researchers concluded:

Performing the behaviour more consistently was associated with better model fit. The time it took participants to reach 95% of their asymptote of automaticity ranged from 18 to 254 days; indicating considerable variation in how long it takes people to reach their limit of automaticity and highlighting that it can take a very long time. Missing one opportunity to perform the behaviour did not materially affect the habit formation process.

The point and conclusion of the results are that it can take any time from 18 to 254 days to form a habit. Those values are also not absolute, meaning it can take less or more time, depending on the activity itself and the person trying. However, the average of two months is somewhat of a rule of thumb that can be used to more or less measure the period required.

Breaking a habit versus forming a new one

Some people say that breaking a habit is harder than making a new one. But if you think about it, there’s really no difference. After all, both habits are simply patterns of behaviour that we’ve repeated over and over again.

The only difference is that one pattern is now considered desirable, while the other is not.

So, how do you go about changing a habit?

How to form a habit

The study gives also a very brief, yet a powerful tip on how to form a new habit:

repeating a behaviour in response to a cue appeared to be enough for many people to develop automaticity for that behaviour

Just like there’s no one-size-fits-all answer to the question of how to lose weight, there’s no single answer to the question of how to form a new habit. However, there are a few universal principles that can help.

Firstly, it’s important to start small. Don’t try to go from zero to sixty overnight. Instead, focus on taking baby steps that you can realistically maintain over the long term.

Secondly, it’s important to be consistent. That means sticking to your chosen behaviour every day, regardless of how you’re feeling.

And finally, it’s important to be patient. Change doesn’t happen overnight, and it’s important to give yourself time to adjust to your new routine.

There’s no need to feel bad if it’s taking you a while to form a new habit. It turns out that it takes most of us quite a while to develop new behaviours, and there’s no one-size-fits-all figure.

So whether it’s 18 days or 254 days, don’t worry — you’re not alone. Just keep at it, and eventually, it will become automatic. And 66 days is just an average — some people may find it easier to develop new habits than others.

So if you’re struggling to break a bad habit or establish a good one, don’t give up. eventually, you’ll get there.

If you want to learn more about how to pick up a habit, you can try the 30-day method I presented in the other article of mine:

How To Pick Up a Habit in 30 Days

A 3-step process to effectively and permanently develop a habit

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Hi, it’s Eric. Thank you for reading. I hope you’ve found the article at least slightly compelling. What can you do now?

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