The Timeline to Habit Formation

When you think about habits, what comes to mind? Brushing your teeth every morning, going for a jog before work, or perhaps reaching for a salad instead of fries at lunch? These routines, whether good or bad, play a significant role in our daily lives, and it's often said that habits are the cornerstone of daily success. Yet, when we set out to form new habits, patience is not just a virtue; it's a requirement. How long does it really take to form a habit?

You might have heard the popular belief that it takes 21 days to form a new habit. This myth was popularised by Dr. Maxwell Maltz in the 1960s but, unfortunately, this one-size-fits-all timeline isn't quite accurate. The truth is, the time it takes to form a habit can vary dramatically depending on the individual, the complexity of the behavior, and the circumstances surrounding the habit formation.

Research conducted by Phillippa Lally and her colleagues at University College London found that, on average, it takes more than two months before a new behavior becomes automatic — 66 days to be exact. But the study also revealed that there is a considerable variation in how long it takes to form a habit, ranging from 18 to 254 days. So while 66 days is a good benchmark, it's important to understand that your mileage may vary.

Let's break down some of the factors that can influence the time it takes to build a new habit.

Complexity Matters

Simple habits like drinking a glass of water first thing in the morning or taking a vitamin with your breakfast are easier to adopt than more complex behaviors such as running 5 kilometers or learning a new language. The more challenging the activity, the more time and effort it will take for it to become a seamless part of your life.

Consistency is Key

The consistency of behavior significantly influences how quickly a habit can form. The more frequently you perform the activity, the faster it will ingrain itself as a habit. For example, if you're trying to make exercising a habit, working out every day will establish the routine faster than if you only hit the gym once a week.

Environment and Context

Your environment can either help or hinder your habit-forming process. A supportive context that reminds you of your new habit or makes it easy to perform the desired action can speed up the process, whereas a challenging or unsupportive environment could significantly delay it.

Motivation and Beliefs

Your own internal motivation and beliefs play a profound role in habit formation. If you truly believe in the benefits of a new habit and are motivated to integrate it into your life, you'll likely find the willpower to persist until the habit sticks. Conversely, if you're trying to form a habit because someone else told you to or you don't see its value, it can take much longer to become habitual, if it ever does.

Habit Stacking

One effective strategy for habit formation is 'habit stacking,' a term coined by author S.J. Scott. It involves pairing a new habit with an existing one. For instance, if you already have a habit of drinking a cup of coffee every morning, you could stack a new habit of writing a to-do list for the day during that coffee time. These stacks can create powerful cues that prompt your new habit.

It's important to remember that forming a new habit is a personal journey. Some habits come easily and feel almost natural from the start, while others require a dedicated effort and could test your resolve over several months.

Be Patient and Persistent

Patience and persistence are your best allies in the quest to develop new habits. Acknowledge from the beginning that this is a long-term commitment, not a sprint. Don't get discouraged if you don't nail the habit in the same amount of time as someone else. Everyone's journey is different, and setbacks are to be expected. Celebrate small victories and stay persistent.

Setting Yourself Up for Success

To boost your success rate, define your habit in specific and actionable terms. Instead of saying, "I want to get fit," opt for, "I will do 30 minutes of yoga every morning before work." This clarity eliminates ambiguity and makes the habit easier to stick to.

Whether you want to build healthier eating habits, exercise more, or break the habit of hitting the snooze button, it's essential not to get too hung up on the numbers. Aim for steady progress, be flexible with your methods, and remain committed to your cause.

The journey to forming new habits is unique and personal, with its own set of challenges and rewards.