Lecture Notes: The Myth of 21 Days to Change

Introduction

• Reflection on the desire to change and become the best version of oneself.
• Importance of incorporating new habits and eliminating hindering habits.

The 21-Day Habit Formation Myth

• Common belief: It takes 21 days to form a habit or get rid of an old one.
• Personal anecdote: Attempt to make bed every day for 21 days failed after 22 days.
• Assertion that the 21-day theory is a myth in self-development.

Origin of the 21-Day Theory

• Dr. Maxwell Maltz, a plastic surgeon in the 1950s, observed that:
  • Patients took 21 days to adjust to their new appearance after surgery.
  • Patients acknowledged new limbs for 21 days post-amputation.
• Maltz published a book based on these observations, selling over 30 million copies.

Reasons for Popularity of the 21-Day Theory

1. Short Timeframe: 21 days is perceived as a manageable period for change.
2. Believability: It seems like a challenging but attainable goal.
   • People often wish to make significant life changes quickly.

Factors Influencing Habit Formation

• Complexity of Goal: Simple habits take less time than complex skills.
  • Example: Eating fruit daily vs. mastering a tennis serve.
• Behavior Consistency: Duration and frequency of practice matter.
  • E.g., 3 minutes daily vs. 30 minutes daily.

Research on Habit Formation

• Study by psychologist Philip Lali:
  • Followed 96 people over 12 weeks with varying habits (e.g., drinking water, running).
  • Findings:
    • It takes approximately 2 to 8 months for a new habit to form.
    • On average, 66 days to establish a new habit, with variations among individuals (18 to 254 days).

Key Takeaways

• The real time required to form a new habit or eliminate an old one is often 2 to 8 months, not 21 days.
• Focus on starting today, regardless of how long it takes.
• Strategies for maintaining new habits:
  • Integrate into daily schedule.
  • Set reminders and create a supportive environment.
  • Understand that perfection isn't necessary; mistakes are part of the process.

Conclusion

• Change is challenging but possible with dedication and patience.
• Embrace the journey of gradual improvements to become the best version of oneself.