Habits are an important part of everyday life. From brushing your teeth before bed to exercising every morning, habits help us simplify our lives and be more efficient in what we do. However, creating a habit can be difficult, especially if we are trying to adopt a new routine. On this Wise Saturday, we explore the question: How long does it really take to create a habit?
What is a habit?
Before talking about how long it takes to create a habit, it is important to understand what a habit is and how it is formed in the brain.
Broadly speaking, a habit is an action that is performed automatically in response to a specific cue, and that has become ingrained through repetition. Habits are made up of three components: the cue, the routine and the reward. The signal is the stimulus that triggers the action, the routine is the action itself, and the reward is the positive result obtained by completing the action.
How long does it take to create a habit?
The popular idea that it takes 21 days to create a habit is just a myth. Scientific studies have shown that the time it takes to create a habit varies widely and can range from two to eight months, depending on the complexity of the habit, frequency of practice, and motivation of the individual.
A study published in the European Journal of Social Psychology found that, on average, it took participants 66 days to form a habit. Study participants chose a habit they wanted to adopt, such as doing 50 sit-ups after breakfast, or drinking a glass of water before dinner. The study also found that the duration varied from 18 to 254 days, depending on the difficulty of the task and the dedication of the participant.
Another study, published in the Journal of Behavioral Medicine, investigated the time it took to create the habit of exercising. Study participants exercised for 30 minutes, five days a week, for 12 weeks. At the end of the study, the researchers found that participants had formed the habit of exercising on average after 66 days, but they also found that the duration varied from 18 to 254 days, depending on the participant's motivation and dedication.
A study published in the British Journal of General Practice investigated how long it takes to form a habit of taking prescription medications. Study participants took their medications once a day for 84 days. The study found that after 84 days, 96% of participants had formed the habit of taking their medications.
A more common example of a habit that most people try to create is the habit of waking up early. In a study published in the Journal of Social Psychology, participants tried to form the habit of waking up at a certain time for four weeks. The researchers found that it took between 18 and 254 days for participants to form the habit, with an average of 66 days.
Overall, these studies suggest that the time it takes to form a habit can vary widely and depends on several factors, such as the complexity of the habit, the frequency of practice, and the motivation of the individual.
However, most studies indicate that it takes about two to eight months to form a habit.
Tips to create habits faster
If you're looking to speed up the formation of a habit, there are some practical tips you can follow:
- Start with small habits: It is easier to create a habit when you start with a small, achievable task. By starting with something that's easy to do, you're more likely to stick with it long term.
- Tie the habit to an existing cue: This can help reinforce the connection between the cue and the routine. For example, if you want to start exercising in the morning, you can link this habit to your wake-up cue. This way, your body will learn to associate the signal with the routine.
- Reward yourself effectively: Make sure you choose a reward that really motivates you and makes you feel good. For example, if you want to create a habit of reading every day, you can reward yourself with a small dessert or an episode of your favorite show after you've read for 30 minutes.
- Practice self-motivation: Self-motivation is important for creating habits because it helps keep us engaged and focused on our long-term goals. You can motivate yourself with visual reminders, like sticky notes on your mirror or desk, or you can use habit tracking tools to see your progress. and keep track of your habits much more easily and effectively.
How to maintain long-term habits
Creating a habit is just the first step; maintaining it long term can be even more difficult.
In a study published in the Journal of Behavior Therapy and Experimental Psychiatry, researchers found that frequency of practice was related to success in forming the habit. Participants who practiced the habit every day were more successful at creating the habit than participants who only practiced it once or twice a week.
Some strategies to keep you motivated to carry out your habits every day include:
- Visualize the results: Imagine how you will feel once you have achieved the habit and how it will translate into long-term benefits. If you are trying to create the habit of exercising every day, visualize how you will feel healthier, have more energy, and how you will look fitter.
- Surround yourself with support: Find people who support your habits and help you stay accountable. You can join a support group online or in person, or you can ask a friend or family member to join you in your new habit.
- Create a contingency plan: Think about situations in which it may be difficult to continue the habit and create an action plan to overcome them. For example, if you normally work out at the gym, but can't go for a day, you have a contingency plan to work out at home.
- Make it fun: Find ways to make the habit more entertaining or exciting so it's easier to maintain long-term. For example, if you're trying to eat healthier, try trying new recipes or experimenting with different types of foods to keep it interesting.
Conclusion
In conclusion, habit formation is an individual process that varies according to each person and depends on several factors. The time it takes to create a habit can vary widely, but it is estimated to take around two to eight months, depending on the difficulty of the habit.
It is important to have patience, perseverance and follow practical tips to create habits faster and strategies to maintain habits long term. In the end, healthy and productive habits can significantly improve your quality of life and help you achieve your long-term goals.