Have you ever tried to form a new habit? Maybe it was trying to exercise more, eat healthier, or read before bed every night. Whatever it was, you probably noticed that it’s not as easy as just deciding to do it.

In fact, it can be quite challenging to make a new habit stick.

But how long does it actually take to form a new habit? The answer isn’t as straightforward as you might think. There are many factors that come into play, and the timeline can vary from person to person depending on their circumstances.

What is a habit?

Before we dive into the timeline of habit formation, let’s first define what a habit is. A habit is a behavior that we repeat regularly and automatically, often without much thought or effort.

They can be both good and bad, and can have a big impact on our daily lives.

The science behind habit formation can be traced back to a 1997 study by psychologist Wendy Wood and her colleagues. They found that habits are formed through a three-step process called the habit loop – cue, routine, and reward.

First, there is a cue or trigger that prompts the behavior. This could be anything from a certain time of day, a particular location, or an emotional state. Next, there is the routine, which is the behavior itself.

Finally, there is the reward, which is the positive outcome that reinforces the behavior and makes it more likely to happen again in the future.

Factors that influence habit formation

Now that we understand what a habit is and how it’s formed, let’s take a look at some of the factors that can influence how long it takes to form a new habit.

Complexity of the habit

One factor to consider is the complexity of the habit you’re trying to form. Some habits are simpler than others and may be easier to integrate into your routine.

For example, drinking a glass of water first thing in the morning is a relatively simple habit, whereas running 5 miles every day may be more complex.

Frequency of the behavior

The frequency of the behavior also plays a role in habit formation. Generally, the more often you repeat a behavior, the more likely it is to become a habit. It’s predicted that a habit takes around 21 days, or three weeks, to form.

This magic number was suggested in the 1960s by Dr. Maxwell Maltz, a plastic surgeon who noticed that it took his patients around three weeks to get used to their new appearances. However, research since then suggests that it might be more complicated than that.

Motivation and consistency

Another factor to consider is motivation and consistency. If you’re not motivated to form a new habit or you’re not consistent in your efforts, it will likely take you longer to establish the behavior as a habit.

In contrast, people who are highly motivated and consistent in their efforts may form a new habit more quickly.

Existing habits and routines

Your existing habits and routines can also impact how long it takes to form a new habit. If the new behavior clashes with your existing habits, it may be more challenging to make it stick.

For example, if you’re used to watching TV every night before bed, it may be difficult to establish a new habit of reading before bed instead.

Environmental factors

Finally, environmental factors can also play a role in habit formation. If the environment is supportive of the new behavior, it can be easier to make it a habit.

For example, if you’re trying to eat healthier, it may be easier if you have access to healthy foods and a supportive social network. In contrast, if the environment is unsupportive, it may be more challenging to establish the behavior as a habit.

The timeline of habit formation

While there is no magic number for how long it takes to form a new habit, research suggests that it can take anywhere from 18-254 days, with an average of around 66 days.

However, it’s important to note that this timeline is just an estimate and can vary depending on the factors we discussed earlier.

For example, a study by Phillippa Lally and her colleagues in 2010 found that forming a new habit can take anywhere from 18-254 days, with an average of around 66 days.

However, the timeline varied depending on the complexity of the habit, with simpler habits taking less time to form.

Another study by researchers at University College London found that the timeline of habit formation ranged from 18 to 254 days, with an average of 66 days.

The study also found that missing a day or two of the behavior did not significantly affect the habit-forming process, suggesting that consistency may not be as crucial as once believed.

It’s also worth noting that while most habits can become automatic, some may always require some degree of effort and conscious decision-making.

For example, many people may never truly enjoy going to the gym, but they still make the effort to go because they know it’s good for them.

Tips for forming new habits

Now that we’ve covered what a habit is, how it’s formed, and how long it takes to form a new habit, let’s wrap up with some tips for successfully forming new habits.

Start small

If you’re trying to form a new habit, it’s best to start small. Focus on one behavior at a time, and choose something that is relatively easy to integrate into your routine.

Once you’ve mastered this habit, you can gradually increase the complexity or add new habits.

Be consistent

Consistency is key when it comes to habit formation. Try to engage in the behavior at the same time every day, or on the same day each week.

Consistency helps reinforce the habit and trains your brain to expect the behavior at a certain time or in a certain context.

Monitor your progress

Regularly monitoring your progress can also be helpful when it comes to forming a new habit. Keep track of how often you engage in the behavior, and celebrate small victories along the way.

This helps keep you motivated and makes the habit-forming process more enjoyable.

Make it enjoyable

Finally, try to make the new behavior as enjoyable as possible. If you dread going to the gym, find a workout that you enjoy or make it more fun by listening to music or working out with a friend.

If you enjoy the new behavior, you’re more likely to stick with it and make it a habit.

Conclusion

Forming a new habit can be a challenging process, but it’s not impossible.

By understanding the science behind habit formation and taking into account factors like complexity, frequency, motivation, consistency, and environment, you can increase your chances of successfully forming a new habit. Remember to start small, be consistent, monitor your progress, and make it enjoyable. With some patience and effort, you can turn any behavior into an automatic habit that sticks.