Beyond the 21-Day Myth: The Science of Forming Good Habits

Uncover the truth about forming good habits and breaking bad ones. Discover the science behind habit formation and how to make lasting changes in your life.

The Myth of 21 Days: Debunking the Misconception

Have you ever thought about making a change in your life before going to sleep? “Tomorrow, I’ll wake up early, have a healthy breakfast, go for a morning jog, and breathe in fresh air. Tomorrow, I’ll become the person I’ve always wanted to be, the ‘best version of myself’.”

We all know that change doesn’t come easily, and it requires building new habits and breaking old ones. But how long does it take to form a new habit or break an old one?Most people would tell you that it takes exactly 21 days to form a habit or break an old one. I remember in high school, my teachers told me, “It takes 21 days to form a habit.” I thought, “This is my chance to commit to making my bed.”

For 21 days, I woke up every morning, made my bed, and by the 22nd day, I opened my eyes, and my first thought was, “Mom, please make my bed.” I stopped! It was predictable. I realized that maybe there are worse things in life than continuing to make my bed. Generally, I’m not exaggerating when I say that the 21-day theory is the most famous myth in the self-development world.

The Origins of the 21-Day Theory

Let’s dive deeper into the theory and understand where the number 21 came from and why it spread like wildfire in self-development books and courses. Dr. Maxwell Maltz, a plastic surgeon in the 1950s, noticed a strange pattern among his patients. For example, after rhinoplasty, patients would take exactly 21 days to get used to their new nose.

He also observed that if a patient had an arm or leg amputated, they would adjust to their new limb within 21 days. Dr. Maltz published his theory in a book that became very popular, selling over 30 million copies. And so, the myth began to take hold, and people started believing in this 21-day theory. What’s the reason?

Firstly, the number 21 is a short period, but it’s long enough to be achievable. Secondly, it’s a challenging yet not impossible goal, which makes it appealing to people. Who wouldn’t want to change their entire life in just 21 days?

Debunking the Myth

But is it true? Can we really change our lives in 21 days? I know it sounds exciting, but there are factors to consider when estimating the time it takes to form a new habit or break an old one. Firstly, the complexity of the goal matters.

If you decide to start eating fruit every day, which is a simple habit, it will take less time compared to learning a complex skill like playing tennis. Secondly, the continuity of behavior affects the speed of acquisition. Repeating a behavior for 3 minutes a day is different from repeating the same behavior for 30 minutes a day.

The Science Behind Habit Formation

There is a reliable study by Dr. Phillippa Lally, a psychologist, titled “How Are Habits Formed?” The study followed 96 people over 12 weeks. Each person chose a new habit to work on, such as drinking three glasses of water before lunch or running for 15 minutes after dinner.

The data was analyzed after 12 weeks to determine the best approach to breaking old habits and starting new ones subconsciously. The results showed that it took, on average, around 2 to 8 months, not 21 days, to form a new habit. The variation in time was largely due to the individual, their circumstances, and the task itself. Some people formed the habit in as little as 18 days, while others took up to 254 days.

Taking Action and Being Patient

So, according to Dr. Lally, if you want to know how long it takes to form a new habit or break an old one, it may take anywhere from 2 to 8 months, not just 21 days. It doesn’t matter if it takes two months, three months, a year, or two years; what matters is that you start building the habit today.

Once you start, make sure to maintain the habit, make it part of your routine, set reminders, and create a supportive environment. Don’t be too hard on yourself; it’s okay to make mistakes. In fact, it’s a natural part of the process. Give yourself time, and don’t rush into things.

If you want to become a better person, you need to commit to the process and system. This way, you’ll focus on making small improvements instead of rushing into difficult things. Change is not always easy, but with consistent effort, you can rewire any habit.

If you truly want to become the best version of yourself, get up today and start working on it. I promise you all that you’ll reach your goals. Thank you.

Video Credit: