Breaking the 21-Day Myth: It Takes Two Months to Build Lasting Healthy Habits, Says New Research
We’ve all heard it: the magical 21-day rule for forming habits. Whether it’s hitting the gym or drinking more water, we’re often told that it only takes a few weeks to lock in a new, healthy routine. But according to new research from the University of South Australia, that timeline is way off. In fact, most habits take at least two months to truly stick.
The 21-Day Rule: A Myth from the Past
The whole 21-day habit-building rule originates from the 1960s, courtesy of a book called Psycho-Cybernetics by surgeon Maxwell Maltz. Maltz observed that his patients took about three weeks to adjust to their new look after undergoing cosmetic surgery. He theorized that humans needed around 21 days to adapt to change, and somehow, this theory got passed around as the gospel truth for habit formation.
But fast-forward to today, and we know our brains aren’t as quick to adapt as we once thought. Forming a new habit is more like a slow-cooked meal than a microwave dinner. It’s a longer process that takes time, persistence, and a bit of patience.
How Long Does It Really Take?
In a recent study, researchers dug into several years’ worth of studies on habit formation. The findings? It actually takes anywhere from 59 to 335 days (yes, up to nearly a year) for a habit to really become automatic, depending on its complexity. So, if you’re not a regular water-drinker or gym-goer after a few weeks, don’t beat yourself up about it. The journey to establishing lasting habits isn’t a sprint—it’s a marathon.
The Power of a Fresh Start
If you want to up your chances of success, there’s a little trick to make your habits stick: start them in the morning. Research suggests that kicking off your day with a healthy habit gives you a head start. Why? Because mornings are when we’re at our freshest and most motivated. Whether it’s squeezing in some morning stretches or having an apple with your coffee, setting a positive tone early in the day helps you follow through.
This is the perfect opportunity to integrate small changes that can grow into bigger ones over time. It could be as simple as swapping that sugary morning drink for a glass of water or setting aside five minutes for a quick meditation session. Little steps, big impact.
Set Realistic Goals and Be Patient
The key takeaway from all this? Be kind to yourself. If you’ve been struggling with your New Year’s resolutions or healthy habits, remember that it’s normal for it to take longer than three weeks to make lasting changes. Instead of focusing on the immediate outcome, set realistic, small goals and stick with them. This gradual approach helps your brain adjust without overwhelming you.
Also, remember that everyone’s journey is different. Some people might develop a new habit faster than others, so it’s important to focus on your own pace and celebrate your progress, however small.
Consistency Over Time
So, if you’re feeling discouraged because your new habits aren’t sticking as quickly as you expected, take heart. It’s all about consistency. As the old saying goes, “Rome wasn’t built in a day.” Keep showing up for yourself, even on the hard days, and eventually, those habits will become second nature.
And who knows? By this time next year, those “new” habits will feel as comfortable and ingrained as your favorite pair of sweatpants—something you can’t imagine living without.
Final Thoughts
The bottom line is that building healthy habits takes time. The 21-day myth is just that—a myth. Whether you’re trying to eat healthier, exercise more, or take better care of your mental health, don’t get discouraged if it’s taking longer than expected. Just keep going. With patience, persistence, and realistic goals, you’ll eventually get to the point where those habits are so ingrained, they’ll feel like part of who you are.
So, if you’ve already stumbled a bit on your resolutions this year, don’t worry—you’re not alone. Just keep pushing forward, and maybe by next year, those habits will stick for good.
