Think about your morning routine: brushing your teeth, showering, combing your hair, having breakfast—these small actions shape the course of your day. While we might not always notice them, habits are the building blocks of our lives, impacting our health, productivity, and overall wellbeing.
Whether we're trying to break an old habit or start a new one, many are curious to know one question: “How many days does it take to build a habit that will become part of my daily routine?”
In this article, we’ll run through how many days it takes to build a habit and share our top strategies to form long-lasting ones!
How many days does it take to form a habit?
For several years, many believed that forming a habit was sticking to a routine for several days.
The popular belief was the 21-day rule: if you did something new every day for 21 days straight—such as exercising or eating a healthy breakfast—it would become a habit. This idea became the general rule of thumb, with many believing that consistency for this period would turn any action into a habit, from tying your shoes to journaling before bed.
However, a landmark study conducted by Phillippa Lally and her colleagues in 2009 challenged this belief. Analysing the behaviours of 96 participants over a 12-week period, the study found that it took an average of 66 days for a new behaviour to become automatic. This duration varied significantly among individuals and behaviours, ranging from 18 to 254 days. This variability underscored the complexity of habit formation, showing that a one-size-fits-all approach to habit development is inadequate.
Another recent behavioural research has further contested the simplicity of the 21-day or 66-day theories and highlights three important points on habit formation:
- Complexity of behaviour change: Habit formation involves multiple factors beyond mere repetition, including motivation, environmental cues, and the complexity of the habit itself. Different habits may require different amounts of time and effort to become ingrained.
- Individual differences: Personality traits and behavioural tendencies vary, impacting habit formation timelines.
- Flexibility in approach: Advocating a fixed number of days may lead to frustration or discouragement if a habit doesn't stick within the period. It's more beneficial to focus on consistent effort and gradual progress rather than a set timeframe.
Reflect on a new habit you've tried to form. How many days did you take to form a habit? What were the challenges and successes you experienced?
What strategies build lasting habits effectively?
Now that you know that fixating on a fixed number of days to form a new habit is not the preferred way, shift your focus to creating an environment that supports your habit goals and maintaining a consistent practice. This approach not only accommodates the various factors in habit formation but also encourages resilience in the face of setbacks and challenges.
Here are our top practical strategies to help you cultivate lasting habits:
- Use the ‘Tiny Habits’ method
One popular approach is BJ Fogg's Tiny Habits method, a behavioural change approach designed to make forming new habits simple and sustainable. You can integrate this approach into your daily life in 3 steps:
- Anchor behaviours to specific moments: Start by identifying an existing routine or specific moment in your day to serve as an anchor for your new habit. For instance, after brushing your teeth in the morning, you can floss just one tooth. This small action linked to an established routine helps to seamlessly integrate the new behaviour into your day.
- Break down behaviours: Focus on behaviours that are tiny and require minimal effort. This approach ensures that your new habit feels manageable and doesn’t overwhelm you. For example, if you aim to drink more water, start by drinking a small glass immediately after waking up. Gradually increase the amount as the habit becomes more ingrained in your routine.
- Celebrate small wins: Celebrate every time you complete your tiny habit to reinforce positive feelings and boost your motivation. Whether it's a verbal affirmation such as "I did it!" or a small physical gesture like a high-five, acknowledging your achievements will encourage you to continue practising this new habit.
Try creating a "tiny habit" today using Fogg's Tiny Habit method. Choose a simple action and link it to a routine you already have.
- Focus on consistency and repetition
Consistency is the key to habit formation. Commit to practising your new behaviour consistently, even in small increments. By repeating the action regularly, you reinforce the neural pathways associated with the habit, making it more automatic and easier to maintain.
Start with small, manageable steps and gradually increase the intensity or duration of the behaviour. For instance, if your goal is to read more, start by setting aside 10 minutes daily and gradually increase the time as the habit becomes more ingrained.
- Create a supportive environment
Your surroundings can either support or hinder your habit-building efforts. Design your environment to make these desired behaviours easier to perform and obstacles harder to encounter. This might involve setting out your workout clothes the night before to encourage morning exercise, keeping healthy snacks visible in your kitchen, or creating a designated workspace for focused tasks such as meditation or journaling. These environmental cues make it easier to stick to your new habits by reducing decision fatigue and increasing convenience.
Conclusion
In conclusion, forming lasting habits is achievable when creating an environment that supports you rather than fixating on a set number of days. Remember, start small, stay consistent, and watch as these small changes lead to significant transformations in your life.
To kickstart your habit-building journey, join the Naluri Choose Your Health Adventure challenge. Not only will you be on your way to building a healthy habit, but you will also stand a chance to win amazing prizes worth up to USD 1,400!
Need more personalised guidance to break old habits or form new ones? Chat with Naluri Mental Health Coaches via the Naluri App or Web. With their expert advice and encouragement, you'll be well on your way to achieving your health and wellness goals. Take the first step today and see how transformative small changes can be!