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.