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Understanding Habit Change and Formation
Oct 3, 2024
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
Short Timeframe:
21 days is perceived as quick and achievable.
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.
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