Breaking the 21-Day Myth: What Research Says About Habit Formation

We all know that healthy habits—like exercising regularly, eating nutritious foods, staying hydrated, and taking care of our teeth—are essential for long-term well-being. But making these behaviours stick can be challenging. You may have heard that it takes just 21 days to form a habit, but research shows the process is far more complex and varies from person to person.

How Long Does It Really Take to Form a Habit?

A review of 20 studies involving 2,601 participants looked at different health-related behaviours, including exercise, reducing screen time, drinking more water, eating healthier, and flossing. The results showed that it takes between 59 and 66 days to form a habit, but the timeline can range anywhere from 4 to 335 days, depending on the behaviour and individual.

Several key factors influence how quickly and effectively a habit is formed:

  • How often and when you practice – Repeating a behaviour regularly is crucial. Timing also matters; for example, stretching in the morning may be more effective than in the evening.
  • The type of habit – Some habits are easier to build than others. Drinking more water tends to become a habit faster than exercising or eating healthier.
  • A stable routine – Doing a behaviour in the same place or under the same circumstances helps reinforce it.
  • Enjoyment and motivation – The more you enjoy an activity, the more likely you will stick with it.
  • Planning and integration into daily life – Linking a new habit to an existing one (e.g., drinking a glass of water right after brushing your teeth) makes it easier to remember and repeat.
The Three Stages of Habit Formation

Habit formation doesn’t happen overnight—it typically follows three key stages:

1. Deciding to Take Action

The first step is to make a conscious decision to start a new habit. This could be as simple as drinking more water each day or exercising three times a week. Research shows that when people choose habits that align with their personal goals, they are more likely to stick with them.

2. Repeating the Behaviour

Consistency is key. The more often you repeat a behaviour in a stable context, the more natural it becomes. Early repetitions have the biggest impact on making an action feel automatic, so sticking with it—especially in the first few weeks—is essential.

3. Making the Behaviour Automatic

The final stage is when the behaviour becomes second nature—you do it without even thinking. Enjoyment, planning, and small preparations (like setting out workout clothes the night before) help make the habit feel effortless. While some habits take longer to solidify than others, the key is persistence.

Making Habit Formation Easier

Forming a habit takes effort, but there are ways to make it easier:

  • Choose habits that suit your lifestyle – Pick something that feels natural and enjoyable.
  • Attach new habits to existing routines – This makes them easier to remember.
  • Set small, achievable goals – Small wins build momentum and keep you motivated.
  • Stay consistent. Practicing the habit in the same place and at the same time each day helps reinforce it.

The process of building a habit is different for everyone. Some people may develop new habits quickly, while others need more time. But with patience, repetition, and the right approach, healthy behaviours can become an effortless part of your daily life.

Reference:

Singh, B., Murphy, A., Maher, C., & Smith, A. E. (2024). Time to Form a Habit: A Systematic Review and Meta-Analysis of Health Behaviour Habit Formation and Its Determinants. Healthcare12(23), 2488. https://doi.org/10.3390/healthcare12232488

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