Understanding Habit Formation Beyond 21 Days

Aug 22, 2024

Lecture Notes: The Myth of 21 Days for Habit Formation

Introduction

  • Common thoughts before sleep about wanting to change.
  • Desire to become the best version of oneself.
  • Change requires incorporating certain habits and eliminating hindering ones.

The 21-Day Habit Formation Myth

  • Many believe it takes 21 days to form or break a habit.
  • Personal anecdote of attempting to make bed every day for 21 days but quitting.
  • This 21-day theory is referred to as a myth in self-development.

Origin of the 21-Day Theory

  • Dr. Maxwell Maltz, a plastic surgeon in the 1950s, observed patients took 21 days to adjust to changes (e.g., new noses, amputations).
  • His findings published in a widely read book, contributing to the myth's popularity.

Reasons for Spread

  1. Short Timeframe: 21 days is perceived as a manageable timeframe.
  2. Believability: It sounds achievable for significant life changes.

Reality of Habit Formation

  • Change within 21 days is overly simplistic; several factors affect the process:

Factors Affecting Habit Formation

  1. Complexity of Goal: Simple habits (e.g., eating fruit daily) take less time than complex ones (e.g., mastering a tennis serve).
  2. Behavior Consistency: Regularity and duration of practice vary among individuals.

Reliable Research on Habit Formation

  • Philip Lally's Study:
    • Research followed 96 participants over 12 weeks.
    • Participants chose habits (e.g., drinking water, running).
    • Results showed:
      • It took 2 to 8 months for habits to form, with an average of 66 days.
      • Time varied based on task complexity, personal characteristics, and circumstances.

Key Takeaways

  • Expectation of 2-8 months for forming or breaking habits is more realistic than 21 days.
  • Focus on starting today rather than the length of time needed.
  • Maintaining New Habits:
    • Incorporate habits into daily schedule.
    • Set reminders and create a supportive environment.
    • Mistakes are part of the process; perfection is not required.

Conclusion

  • Change is a process requiring dedication and incremental improvements.
  • Start working towards becoming your best self today.