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

  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.