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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
Short Timeframe
: 21 days is perceived as a manageable timeframe.
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
Complexity of Goal
: Simple habits (e.g., eating fruit daily) take less time than complex ones (e.g., mastering a tennis serve).
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.
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