The idea that it takes 21 days to form a new habit has become
popularized in self-help literature and general conversation.
This notion originated from "Psycho-Cybernetics," a book written by Dr.
Maxwell Maltz in the 1960s. Maltz noticed that it took patients
approximately 21 days to adjust to new situations, such as a surgical
alteration.
However, it's essential to understand that this observation was not
based on rigorous scientific research, and was more anecdotal in nature.
Over the years, this concept of "21 days" has been perpetuated, but
several studies and reviews have shown that the time required to
establish new habits can vary widely. Here are some reasons and facts
that challenge the 21-day habit formation theory:
⚠️ Individual Variability: People vary in how quickly they adapt to
new behaviors. What might take one person 21 days could take another
person 60 days or more, depending on individual differences, past
experiences, and the nature of the habit itself.
⚠️ Complexity of the Habit: Not all habits are created equal. For
example, drinking a glass of water every morning might be easier to
establish as a habit than running 5 kilometers daily. Naturally, more
complex habits will take more time.
⚠️ Research-Based Evidence: A study conducted by Philippa Lally and
her team at University College London found that, on average, it takes
more than 2 months for a new behavior to become automatic — 66 days to
be exact. However, the study also noted that the time it took
participants to form habits ranged between 18 to 254 days. This shows a
vast difference from the blanket 21-day period.
⚠️ Environmental and Social Factors: External influences can play a
significant role in habit formation. Supportive environments or having a
friend with the same goal can hasten habit formation, while negative
environments or peer pressure can hinder it.
⚠️ Motivation and Reinforcement: Our reasons for wanting to adopt a
new habit can influence how quickly it sticks. Habits backed by strong
motivations or those that provide immediate positive feedback might be
adopted faster.
⚠️ Consistency: Just doing something for 21 days doesn't necessarily
make it a habit, especially if it's not done consistently. The
regularity of the action can be more important than the sheer number of
days.
⚠️ Neurological Perspective: From a brain standpoint, building new
neural pathways takes time. While repetition strengthens these pathways,
the brain's plasticity doesn't conform to a strict 21-day rule.
In conclusion, while the "21 days" notion is a helpful guideline or
starting point, it's not a one-size-fits-all number. Habit formation is a
complex process influenced by various factors. It's more accurate to
say that forming a new habit requires consistent effort and that the
time frame can be variable.
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