The popular belief that habits form in just 21 days may not hold up to scientific scrutiny. On May 2, Gigazine reported on the lack of evidence supporting this widely accepted idea.
The 21-day rule originated with plastic surgeon Maxwell Maltz, who noted in the 1960s that his patients took about three weeks to adjust to their post-surgery appearance. Over time, this observation evolved into a general rule for habit formation. However, a 2009 study found that even the simplest habits take an average of 66 days to become second nature. Researchers from the University of South Australia reported that habit formation can take anywhere from 59 to 154 days, depending on various factors.
Habit formation is not a one-size-fits-all process. It depends on the complexity of the behavior, how frequently it is performed, and individual differences. For example, a simple task like drinking water after meals may become habitual much faster than a more demanding goal like marathon training.
Researchers have outlined eight ways to help those habits stick: 1. Maintain it for over 60 days 2. Start with simple actions 3. Incorporate new habits into existing routines 4. Track your progress 5. Use a reward system 6. Practice the habit in the morning 7. Make your own choices 8. Consistency is key.
In general, forming a habit usually takes more than two months. It’s important not to give up if there’s no noticeable change within 21 days. The researchers emphasized that repeated actions in consistent situations can become habits. Whether the goal is to exercise more, eat healthier, or improve sleep, the key is not speed but consistency.