Lecture Notes

Introduction

• Idea of personal change
• Goals: waking up early, healthy lifestyle, becoming the best version

Forming Habits

• Change requires incorporating and eliminating certain habits
• Common belief: it takes 21 days to form a habit

21-Day Myth

• Personal anecdote about trying to form a habit of making the bed
• Failed after 21 days, realized the myth
• Origin: Dr. Maxwell Maltz's observations in the 1950s
  • Noticed patients adjusted to changes (nose job, amputation) in 21 days
  • Published a book with the theory, sold 30M copies
• Reasons for popularity
  • Short period (21 days) feels achievable
  • Balance of challenging yet believable

The Truth About Habit Formation

• Actual time varies
  • Complexity of the goal matters
  • Duration and consistency of behavior affect speed
• Study by psychologist Philippe Lally
  • Followed 96 people over 12 weeks
  • New habits took on average 2 to 8 months to form
  • Mean time: 66 days
  • Range: 18 to 254 days

Key Takeaways

• Habit formation is not a fixed timeline, varies by individual and task
• Importance of beginning immediately
• Maintaining consistency
  • Schedule, reminders, supportive environment
  • Avoid perfectionism; minor mistakes are okay
• Focus on gradual, consistent improvement

Conclusion

• Dedication and patience important in habit formation
• Encouragement to start today and commit to the process
• Embrace both the system and the journey to becoming a better version of oneself