How long does it take to form a habit?

Forming a habit is a process that takes time, effort and perseverance. If you have ever set out to establish a new habit in your work or personal life, you may have wondered how long it takes for that habit to take root and become automatic.

In this session, we will explore the estimated time it takes to form a habit and the factors that can influence this process.

The 21-day rule

The popular 21-day rule states that it takes approximately three weeks, or 21 consecutive days, to form a new habit. This idea originated in a study conducted by Dr. Maxwell Maltz in the 1950s, in which he observed that his patients needed about 21 days to adjust to changes in their physical appearance or routines. Although this rule is widely cited, modern research suggests that the time required can vary considerably depending on the individual and the complexity of the habit.

More recent research indicates that the time required to form a habit can vary widely and there is no fixed figure that applies to all cases. A University College London study published in the European Journal of Social Psychology suggests that, on average, it can take around 66 days for a new habit to become ingrained. However, the range of time can range from 18 to 254 days, depending on the person and individual circumstances.

Factors influencing the time it takes for a habit to form

Several factors can influence the time it takes to form a habit. The complexity of the habit itself, the consistency in daily practice, the level of personal motivation and commitment, as well as the presence of rewards or positive feedback, can affect the speed with which a habit becomes ingrained.

For example, a simple habit, such as drinking a glass of water upon waking, may become established more quickly than a more complex habit, such as learning to play a musical instrument.

Phases of the habit formation process

The habit formation process is generally divided into three phases: the initiation phase, the consolidation phase, and the automatization phase. During the initiation phase, you are acquiring the habit and making a conscious effort to maintain it.

During the consolidation phase, the habit begins to take root and becomes more natural and automatic. Finally, in the automation phase, the habit is executed almost automatically, without conscious effort. The time it takes for each phase can vary depending on the individual and the habit in question.

If you want to speed up the process of habit formation, you can implement some effective strategies. Setting clear and realistic goals, using visual reminders or alarms to remind you to practice the habit daily, and celebrating achievements and progress along the way can be helpful in maintaining motivation and commitment. Also, be sure to practice the habit in a supportive environment, surrounded by stimuli that will support it and help you maintain focus.

It is important to remember that forming a habit requires perseverance and patience. Don't get discouraged if you don't see immediate results, as the process can take time and constant effort. Keep a positive attitude and continue to practice the habit, even when you encounter obstacles or relapses. Remember that every day you practice the habit, you are closer to ingraining it into your daily routine.