How long does it take to create a habit (and how to do it)?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn how long it takes to create a new habit and why they’re important. Plus, 6 mindful habit forming strategies to help you build habits that stick.
Creating a new habit can seem daunting. Whether it's incorporating more exercise into your daily routine, eating healthier, or meditating, making these actions a seamless part of your day can be challenging but incredibly rewarding.
Transforming our actions into automatic responses that align with our goals and values can require dedication, strategy, patience, and a systematic approach. The science and psychology behind habit formation can reveal why some habits seem easier to develop than others, and provide practical, evidence-based strategies to help you establish lasting habits.
What is a habit?
Habits often influence our actions often without our conscious awareness. Whether it's reaching for unhealthy snacks as a quick fix for hunger or procrastination as a way to avoid challenging tasks, some unhelpful habits are reinforced by the immediate satisfaction they provide. This can lead to undesirable behaviors. It also means that positive changes can be created through repetition and the reward of instant gratification can help us develop healthier habits, too.
Some habits, such as regular exercise, healthy eating, and mindfulness practices, may not always provide an immediate reward. Instead, their benefits accumulate over time, leading to improved health, increased productivity, and a greater sense of fulfillment. By focusing on the long-term benefits and finding ways to make the process rewarding in itself, we can shift our behavior patterns toward more constructive habits.
Does it really take 21 days to form a habit?
The belief that it takes 21 days to form a habit has traces back to Maxwell Maltz, MD, and his observations in the 1960s, where he noticed that patients took about three weeks to get used to changes in their physical appearance or to develop new routines. However, the interpretation of Dr. Maltz's observations as a strict rule for habit formation oversimplifies the complexity of creating a habit.
Recent research in psychology and neuroscience provides a more nuanced understanding of habit formation, emphasizing that the time it takes to establish a new habit can vary depending on the person and the complexity of the behavior. Studies suggest that, on average, it can take anywhere from 18 to 254 days to form a new habit. This wide range reflects the diversity of habits people may try to develop, from simple tasks like drinking a glass of water each morning, to more complex behaviors like exercising for 30 minutes each day.
Habit formation involves four key stages:
Cue: The trigger for the behavior
Craving: The motivational force behind the behavior
Response: The behavior itself
Reward: The benefit received from the behavior
Identifying and manipulating cues and rewards can help us reinforce our desired new habits. Approach habit formation with realistic expectations and patience. It can take much longer than three weeks to form a new habit, so prepare to persevere in the face of challenges. Customize habit-forming strategies to fit your needs and circumstances, rather than expecting a one-size-fits-all timeframe.
7 strategies to create habits that last
The time it takes to form a new habit (or break an old one) can vary, so approach habit formation with patience. Stay flexible and adjust your strategies in response to what works to better support the lasting change you’re aiming for.
1. Set specific goals
Be precise when setting goals. For example, if your goal is to walk more, get more specific and include a goal of walking for 30 minutes every day after dinner. This provides a clear target and makes it easier to track your progress.
2. Create a supportive environment
If your goal is to eat healthier, stock your kitchen with nutritious foods and remove temptations to make it easier to maintain this habit. If you're trying to reduce screen time before bed, charge your phone outside the bedroom to help reinforce this behavior.
3. Track your progress
Keep a record of your daily achievements to motivate you to continue. Perhaps marking a calendar or using an app to track your momentum could be a helpful visual reminder of the progress you’re making.
4. Use reminders and cues
Set alarms as cues for your new habit, or place visual reminders in strategic locations to help keep your goals top of mind and encourage routine practice. If you’re wanting to decrease your screen time before bed, place a book by your bed with a sticky note as a reminder to prioritize reading over scrolling.
5. Try habit stacking
Build new habits by tying them to existing ones. By linking a new habit to an established routine, the existing habit acts as a natural cue for the new behavior, making it easier to remember and perform. An example of habit stacking could be when you’re making your morning coffee, you also listen to a guided meditation. Or when you’re doing your nightly skincare routine, you’re also listing five things that you’re grateful for.
6. Build a support network
Share your goals with friends, family, or a support group for motivation and accountability. Knowing that others are cheering you on can be a strong incentive to maintain a habit.
7. Reward yourself
While the long-term benefits of your new habit are the ultimate reward, short-term incentives can boost your motivation. Choose rewards that are meaningful to you and that don’t undermine the habit you're trying to establish.
How to build a habit: 6 mindful tips
Building mindful strategies into our daily routines can help create a new habit, enhancing our awareness and intentionality as we adopt and maintain new behaviors.
1. Set your intentions
Define what you aim to achieve with your new habit, understanding the purpose behind your goal and how it aligns with your broader aspirations. This can help maintain your focus.
💙 Setting intentions might sound simple but if you’re looking for some in-depth guidance, try this session on Intentions from the Daily Calm.
2. Make a plan
Detail the steps you’ll take to bring the new habit into your life. Specify when and where you'll undertake your new habit, and break the process into manageable actions.
3. Prepare for challenges
Anticipate obstacles that might disrupt your habit formation process, and develop a plan to overcome them with minimal worry. Whether it's finding alternatives when faced with temptation or creating solutions for possible disruptions, being prepared helps you stay committed to your habit.
4. Practice temptation bundling
Combine the habit you're trying to form with an activity you enjoy to link the new behavior with a positive experience. For example, if you're trying to exercise more, listen to your favorite music or podcast during your workouts to make the activity more enjoyable and increase your likelihood of sticking with it.
💙 Try listening to one of our playlists, like Infinite Lo-fi for Focus, the next time you want to pair music with a task you need to get done.
5. Be patient with yourself
Recognize that forming a new habit takes time, and may have setbacks along the way. See challenges as opportunities to learn and adjust your strategy. Patience and self-compassion can help you navigate the ups and downs of habit formation.
💙 Press play on this session on Patience if you need a refresher course.
6. Be mindful
Meditation, visualization, and self-reflection can enhance your connection to your goals and help overcome obstacles to form healthy habits with greater ease and awareness.
💙 If practicing mindfulness is new to you, check out this series on Mindfulness Tools with the U.S. Surgeon General.
How long does it take to form a habit FAQs
What is the 21/90 rule?
The 21/90 rule is a concept that suggests forming a new habit takes 21 days of consistent action, and then an additional 90 days to make it a permanent part of your daily routine. While this rule can serve as a helpful guideline for habit formation, the time needed to form or solidify a habit can vary greatly. The effectiveness of this rule depends on the complexity of the habit, personal circumstances, and individual differences in behavior change.
How long does it take to build good habits?
Research indicates that the time required to build a new habit varies significantly, with an average range from 18 to 254 days. Habit formation can be influenced by the nature of the habit, personal motivation, and the context of the new behavior. Some habits may become automatic relatively quickly, while others require more time and consistent effort to establish.
Why is it 21 days to break a habit?
The idea that it takes 21 days to break a habit originates from Dr. Maxwell Maltz's work in the 1960s. Dr. Maltz observed that it took a minimum of 21 days for someone to adjust to a new change, such as getting used to a new physical appearance or lifestyle adjustment. However, this timeframe was never intended to be a one-size-fits-all solution for breaking habits. Modern research suggests that the time required to change a habit can vary widely depending on the habit's complexity, the environment, and your level of commitment to making the change. Use the 21-day timeframe as a motivational starting point rather than a guaranteed period for habit alteration.
Is 2 weeks enough to form a habit?
Two weeks, or 14 days, is generally considered a short period for forming a new habit. While initial progress toward habit formation can certainly begin within a two-week timeframe, most habits require longer consistent practice to become automatic.
What are the 7 steps to breaking a habit?
Clearly recognize the behavior you wish to change and understand its impact on your life.
Explore the underlying reasons or triggers that lead to the habit.
Set specific, measurable, achievable, relevant, and time-bound (SMART) goals to provide a clear plan for breaking the habit.
Instead of trying to stop a behavior, identify a positive action to take its place.
Create a plan to deal with triggers, helping you avoid them or respond to them differently.
Seek support from friends or professionals for encouragement, accountability, and advice.
Be patient and persistent as you learn to overcome challenges along the way.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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