Lecture Notes: The Process of Forming New Habits

Introduction

• Common Motivation: Tomorrow is the day I'll change; become the best version of myself.
• Challenge: Change doesn’t come easy; requires incorporating good habits and eliminating bad ones.

Common Belief About Habit Formation

• Popular Theory: It takes exactly 21 days to form or break a habit.
• Personal Anecdote: Attempt to form the habit of making the bed failed after 21 days.

Origin of the 21-Day Myth

• Dr. Maxwell Maltz: A plastic surgeon in the 1950s observed patients adapting to changes in 21 days.
  • Patients took 21 days to adjust to a new nose after surgery.
  • Amputees took 21 days to adjust to the feeling of missing limbs.
• Publication: Dr. Maltz’s book sold over 30 million copies, spreading the 21-day theory.
• Appeal: The number 21 feels manageable, short enough to be tempting but long enough to be challenging.

Reality of Habit Formation

• Complexity of Goals: Simple habits (e.g., eating fruit daily) are quicker to form than complex ones (e.g., acquiring a tennis serve).
• Behavior Consistency: Frequency and duration of behavior affect how quickly habits form.

Scientific Perspective

• Philippe Lally's Study: Followed 96 people over 12 weeks to study habit formation.
  • Participants chose a new habit (e.g., drinking water, running).
  • Findings: Forming a habit took approximately 2-8 months, with an average of 66 days.
  • Time varied based on the task, person, and circumstances (range: 18-254 days).

Key Takeaways

• Realistic Expectation: Habit formation takes 2 to 8 months, not just 21 days.
• Importance of Starting: Begin today and maintain your new habits.
• Sustainable Practice: Incorporate habits into your schedule, use reminders, and create a supportive environment.
• Perfection Not Required: Mistakes are okay; do not rush the process.
• Commitment to Process: Focus on tiny improvements and embrace the journey.

Conclusion

• Dedication: Change requires persistence and dedication.
• Action: Start today to become the best version of yourself.
• Encouragement: With commitment, any habit can be reshaped.

Thank you. (Applause)