Forget 21 Days: The Surprising Science Behind Habit Formation You Need to Know!

It turns out forming a new habit takes much longer than we often think. Recent research shows that, on average, it can take about two months for a habit to really set in. For some, it might even take a year!

Many people kick off health routines at the start of a new year, hoping to make positive changes. You might have heard it only takes 21 days to form a new habit, though some say it’s 18 or 28 days. But this idea is more complicated than it seems.

A team from the University of South Australia took a closer look at this topic. They reviewed 20 studies involving over 2,500 people, focusing on healthy habits like exercising, drinking enough water, and flossing. Their goal was to determine how long it takes for a habit to become automatic—meaning you do it without thinking.

The findings were interesting. On average, it took about 106 to 154 days for people to form new habits. The median was around 59 to 66 days, which is the middle point of the data. However, some people took just four days, while others needed up to 335 days!

The researchers emphasized that while habits can start to form in roughly two months, the time varies from person to person. They pointed out that they had to work with a limited number of studies, many of which might have biases. More comprehensive research is needed to fully understand how habits develop.

If you’re feeling frustrated about not settling into a new routine quickly, this research might offer some comfort. There are proven strategies to help make habits stick. For example, doing something regularly increases the chances of success. Enjoying the activity also helps; integrating a new habit into your morning routine can be particularly effective.

The lead researcher, Ben Singh, shared that our chances of forming a new healthy habit are influenced by factors like frequency, timing, and enjoyment. So, if you’re starting something new, try to find joy in it!

For me, the encouragement lies in my new “habit” of giving my cat some belly rubs each morning. It’s a simple joy that makes starting my day feel good!