Lecture Notes: Changing Habits

Introduction

• The desire to change and become the best version of oneself.
• Importance of incorporating good habits and eliminating bad ones.

Common Belief: 21-Day Habit Formation

• Popular belief that it takes 21 days to form a new habit or break an old one.
• Personal anecdote about trying to make bed for 21 days.

Origin of the 21-Day Myth

• Dr. Maxwell Maltz, a plastic surgeon in the 1950s, observed:
  • Patients took 21 days to adjust to new appearances after surgery.
  • This observation led to the 21-day theory becoming popular in self-development.
• His book sold over 30 million copies, spreading the theory.

Reasons for Popularity of the 21-Day Theory

1. Short Timeframe: 21 days is perceived as quick and achievable.
2. Believable Challenge: It's a manageable timeframe for significant changes.

Reality of Habit Formation

• Complexity of Goals:
  • Simple habits (e.g., eating fruit daily) take less time than complex skills (e.g., athletic skills).
• Behavior Consistency:
  • Repeating a behavior for longer periods accelerates habit formation.

Research on Habit Formation

• Study by psychologist Philippe Lally:
  • Followed 96 people over 12 weeks.
  • Participants chose new habits (e.g., drinking water, running).
  • Findings show:
    • It takes approximately 2 to 8 months to form a habit, averaging 66 days.
    • Duration varies significantly between individuals (18 to 254 days).

Conclusion

• Realistic timeframe for habit formation is between 2 to 8 months, not just 21 days.
• Key takeaways for forming new habits:
  • Start today, consistency is crucial.
  • Incorporate new habits into daily schedule.
  • Create reminders and supportive environments.
  • Accept that mistakes are part of the process; perfection is not necessary.
  • Focus on gradual improvements rather than rushing.

Final Message

• Change is challenging but attainable with dedication.
• Encouragement to take action and start working on self-improvement today.