How Long Does It Really Take to Build a Habit?

We’ve all heard the saying that it takes 21 days to form a habit—but is that really true? The truth is, there’s no magic number when it comes to building habits, and the time it takes can vary greatly depending on the person, the habit, and the circumstances.

In this post, we’ll explore the science behind how long it takes to build a habit and what factors can influence the process.

1. The Myth of the 21-Day Habit Formation Rule

The idea that it takes exactly 21 days to form a habit comes from a widely misinterpreted study by Dr. Maxwell Maltz in the 1960s. In his book Psycho-Cybernetics, Dr. Maltz observed that his patients needed about 21 days to adjust to changes, like getting used to a new facial feature after plastic surgery. Over time, this concept was applied to habit formation, and the idea of a 21-day habit-building period became popular.

Here’s the reality:

• There’s no one-size-fits-all timeline: The 21-day rule doesn’t account for the complexity of habits or individual differences.
• It’s a starting point, not a rule: While 21 days might be enough to start a habit, it doesn’t guarantee the habit will stick for life.

So, if you’ve been frustrated by not mastering a habit in three weeks, don’t worry. Habit formation takes more time and effort for most people.

2. The Real Science: 66 Days on Average

A 2009 study conducted by researcher Dr. Phillippa Lally at University College London revealed that, on average, it takes 66 days to form a habit. However, this number varied greatly depending on the person and the habit.

Here’s what the study found:

• The range is wide: Habit formation took anywhere from 18 to 254 days depending on the complexity of the habit.
• Simple habits take less time: Easy-to-implement habits, like drinking a glass of water every morning, tend to form more quickly.
• Complex habits take longer: More challenging habits, such as exercising daily or eating a healthy diet, can take much longer to become automatic.

The takeaway? Consistency is key, and while it may take longer than expected, staying committed to the process is crucial.

3. Factors That Affect How Long It Takes to Build a Habit

Several factors can influence how quickly a habit forms. Understanding these factors can help you set realistic expectations and stick with your habit-building journey.

Here are some key factors that affect how long it takes to build a habit:

• Complexity of the habit: Simpler habits (like drinking water) are easier to form than more complex habits (like running 5K every day).
• Frequency of repetition: The more often you repeat a habit, the faster it becomes automatic. Habits you practice daily will form more quickly than habits you practice weekly.
• Motivation: Strong motivation can speed up habit formation, while a lack of motivation can slow it down.
• Environmental cues: Habits that are tied to specific cues in your environment (e.g., brushing your teeth after breakfast) tend to form faster because they’re consistently triggered by the same cues.

By focusing on simple habits, practicing them daily, and creating strong environmental triggers, you can accelerate the habit-building process.

4. The Importance of Consistency Over Speed

While we’re often eager to build habits quickly, the truth is that consistency is more important than speed. It’s better to focus on maintaining a habit over time than rushing to make it automatic.

Here’s why consistency matters:

• Repetition builds strength: The more consistently you repeat a habit, the stronger the neural pathways in your brain become, making the habit easier to maintain.
• Habits evolve over time: Even if a habit doesn’t feel automatic after 21 or 66 days, continuing to practice it will strengthen it over time.
• It’s a lifelong process: Habit-building is an ongoing process. Even once a habit becomes automatic, you need to maintain it consistently to prevent it from fading.

By staying consistent and focusing on gradual progress, you’ll eventually reach the point where the habit feels natural and requires less effort to maintain.

5. How to Stick with a Habit for the Long Haul

Now that you know how long it can take to build a habit, the question is: how do you stick with it long enough to make it automatic?

Here are some tips for staying committed to your habit-building journey:

• Start small: Begin with manageable, small changes that you can build on over time. For example, if your goal is to exercise daily, start with just 5 minutes a day and gradually increase the time.
• Track your progress: Use a habit tracker or journal to record your progress. Seeing how far you’ve come can be a powerful motivator to keep going.
• Celebrate small wins: Reward yourself for staying consistent, even if the habit isn’t fully automatic yet. Celebrating small wins helps reinforce the behavior and keeps you motivated.
• Be patient: Remember that habits take time to build. If you miss a day or feel like you’re not making progress, don’t give up. Get back on track the next day and stay focused on the long-term goal.

By focusing on small steps, tracking progress, and celebrating your wins, you’ll be more likely to stick with your habit for the long haul.

Conclusion: The Time It Takes to Build a Habit Varies

There’s no single answer to the question, “How long does it take to build a habit?” While popular advice suggests 21 days, research shows that habits can take anywhere from 18 to 254 days to become automatic. The key to building habits that last is consistency and patience. By understanding the science behind habit formation, you can set realistic expectations and stay committed to the process.

Final Thoughts: Don’t worry if it takes longer than expected to build a habit. Focus on staying consistent and making small improvements over time. Eventually, your habits will become automatic, and you’ll enjoy the long-term benefits.