Have you decided to adopt new behavior such as drinking more water, exercising daily or eating more vegetables?
If so, welcome to the club!
Before examining the science of behavioral change as a registered dietitian, I wondered how long it took habits. I believed in widespread myths such as the “21 -day rule olan, claiming that it was three weeks to create a new habit.
Learning How the habits actually worked with my life and the advice I shared with customers transformed.
In this article, I will break the realistic timeline to create habits and share practical tips to help you create permanent behaviors.
In the end, you will know what their habits really stick to, and how you can start creating the healthier ones today.
“21 days to create a habit“ Legend – Where did it come from?
You may have heard the idea that creating a habit lasts only 21 days. This belief is common. It is the basis of self -help books and motivational speeches. But where did it come from?
The origins of the 21 -day legend
The legend is a plastic surgeon and writer from the 1960s. Maxwell seems to be caused by Maltz's book “Psycho-peppernetik .. Maltz noticed that patients took about 21 days to adapt to the changes in their images (1).
This observation was expanded to the formation of habit, led to the emergence of a 21 -day habit myth. Since then, it has been made popular by self -assistance “experts”!
Why is it stuck
The idea was probably popular because it was reassuring. Who wouldn't want to believe that they can adopt new behavior for a short time?
Unfortunately, this extremely simplified timeline is not supported by scientific evidence and rarely continues in real life.
What does science say
Building habits often begin by making a decision and creating a plan, and then applied continuously. With enough repetition and pleasure, it eventually becomes the second nature.
Science says that the time required to create a habit is completely individual, but is not completely random.
Let's explore how long it really lasts to create a habit and the factors that affect the formation of habit.
Creating a habit takes more than 21 days –
While the real timeline of the formation of habits changes to a great extent, the latest science provides tips to help you succeed.
What does the current research show
- A study published in 2009 European Journal of Social Psychology He suggested that the full adoption of a new behavior lasts an average of 66 days (2).
- New research from the University of Southern Australia shows that new habits can get Two to five months (An average of 106-154 days), even up to 335 days to automate them (3).
What does this mean to you
The widely launched 21 -day habit myth determines unrealistic expectations for most people trying to establish new habits.
Understand that you get time Having habits can help determine realistic expectations and promote long -term success (3).
So, rather than discouraging your courage after 21 days, accept that the process usually takes a few months and this is completely normal!
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Building long -term habits requires more than Willpower.
The latest research emphasizes various factors that may affect whether new behaviors are permanent ((3):
- Frequency: The more often you do, the stronger the habit.
- Timing: Morning habits tend to get better than evening habits.
- Habit: The establishment of some habits is easier than others. For example, it is much easier to take your teeth with floss 5 miles a day for most people to adopt.
- Personal choice: In fact, choosing the habits you want to do makes a big difference.
- Pleasure: When an activity brings joy, it is naturally easier to repeat and solidify as a habit.
- Planning: Being specific when, where and exactly what to do helps lock it.
- Preparation Routines: Small preparation actions, such as preparing exercise clothes the night before, can create acceleration for greater habits.
There are more research -supported principles that should be considered when choosing a habit and enacting.
Let's look deeper how to really maintain your habits.
Sign and routine
Habits adhere to consistent clues.
When you repeat a behavior in the same context, it makes it easier to follow these tips by helping to trigger automatic responses. (3).
However, instead of trying to find new tips for each habit, try to connect them to the existing parts of your routine.
For example, would you like to drink more water? Drink a glass of every time you buy a meal or snack.
Positive reinforcement
Celebrating small gains strengthen your commitment and strengthens habits by making it more rewarding.
When customers report that they make healthier choices, I encourage them to celebrate them in a meaningful way. This may be sharing winning with a friend, even later to write success to think.
It may also be useful to set a long -term target and reward yourself when you reach it (Hello, Massage!).
This approach uses the natural dopamine reaction of the brain to motivate you, which makes the habit more enjoyable and sustainable over time (4).
Identity
Frameing habits as part of your identity increases the likelihood of adherence to them.
In fact, research, habits show that behavioral change efforts can be much more successful when you are compatible with your personal values and how you see yourself (5).
By connecting the habits to your sense of identity, you do not only perform a task, you strengthen who you want to be. This may turn to higher self -esteem and to be your ideal self (5).
So, for example, Instead of thinking, orum I'm trying to work harder ”, I remind you that“ I am an active person who gives priority to exercise ”.
Similarly, instead of orum I plan to eat more fruit ”, you can say ım I am someone who values my health and chooses nutritious foods”.
This and other approvals can help strengthen your identity as someone who depends on their health and healthy lives, which makes it easier to adhere to healthy habits in the long run.
Accountability
You probably heard the phrase “measured, managed”. This is especially true in the formation of habit.
Accountable is a game exchange and can play an important role in keeping on the path of self -watching (3).
You can focus on watching your habits, celebrate small gains and gain acceleration towards long -term success.
Thanks to technology, self -monitoring has never been so easy. For example, applications Myfitnesspal And wearable devices provide many tools to keep you responsible. However, you can also use a habit monitoring laptop or self -monitoring method for you.
Support
In addition to self -monitoring, Having continuous support on your health journey can increase your chances of being dependent on healthy habits. (3).
This support can come from a certified health coach, personal coach, registered dietitian, mental health expert, and even an online community.
Or you can find a friend or family member who shares similar goals and encourages you along the way.
How does it start to create healthy habits
Are you ready to create a habit? Start with these proven strategies for the formation of habits with power:
- Success plan: Setting open and special goals makes it easier to follow and small start is motivated.
- Consistency: Consistency and frequency are the key to transforming actions into habits. You can create a routine by setting weekly targets and watch your short -term progress.
- Personalize your habits: Customizing your goals makes them more sustainable and compatible with your lifestyle, which increases your chances of success.
- Stay responsible: Self -monitoring is very important to create habits, because it helps you to monitor progress and recognize molds.
- Create reminders: Creating tips allow habits to keep in mind and fit your daily routine.
- Celebrate progress: Recognizing small gains creates a positive feedback cycle that nurtures your motivation to continue.
Myfitnesspal It can help you realize each of these strategies with new Weekly habits feature. It offers nine options for small goals, including things such as reducing alcohol, exercising and eating more vegetables. Weekly habits encourage you to check every day to save your progress, and then you are able to celebrate when you reach your goal. It is an easy way to start with small changes. You don't need to be perfect!
Frequently Asked Questions (SSS)
Can I really create a habit in just a few days?
It is not possible – it takes weeks or months for most habits to occur. However, small consistent actions can determine the foundation.
What is the best way to make a habit bar?
Although there are many factors, consistency and frequency are essential. In the same context (environment or situation) repetition strengthens neural paths (3).
How can I motivate when creating a new habit?
Start with small, specific, accessible and enjoyable habits that are compatible with your larger goals. Connect these habits to your identity, create accountability, celebrate small gains, and support from others.
Is it harder to break bad habits than building new ones?
Yes, in most cases. Breaking bad habits requires the active stop of automatic behaviors, while creating new ones involves learning and recurrence of new patterns ((6). The substitution of habits that changes old habits directly with new ones can sometimes facilitate both processes (7).
After all
Creating habits is not about turning a key. Everything is about a small, stable progress.
Whether he exercises, drinks more water or adds more fruit to your diet, creating a new habit requires time and consistency (3).
It may take 60 days or several months, but recurrence and consistency is the key to success.
Finding joy in the process and celebrating small gains along the way can make it easy to motivate and stay on the road.
MyfitnessPal's new weekly habits The feature helps you to do so by using proven habit development techniques to help you stay consistent, monitor progress and reach your goals-one week at a time.
Download Myfitnesspal Today, start creating application and ongoing habits!
Writing How long does it take for a new habit to feel natural? first appeared MyfitnessPal Blog.
