Lecture Notes: The Myth of 21 Days to Change a Habit

Introduction

• Reflection on wanting to change habits and become the best version of oneself.
• Change requires incorporating new habits and eliminating old ones.

The 21-Day Habit Formation Myth

• Common belief: It takes 21 days to form a new habit or eliminate an old one.
• Personal anecdote: Attempt to make bed for 21 days, which ultimately failed.
• Assertion that the 21-day rule is a myth.

Origin of the 21-Day Rule

• Introduced by Dr. Maxwell Maltz, a plastic surgeon in the 1950s.
• Observations:
  • Patients took 21 days to adjust to new noses after surgery.
  • Amputees acknowledged their new limb for 21 days before adjustment.
• Dr. Maltz's theory was popularized through his bestselling book (30 million copies sold).

Why the 21-Day Rule Became Popular

• The number 21 is perceived as:
  1. Short: Feels achievable.
  2. Long enough: Considered a challenge yet feasible.

Reality of Habit Formation

• Change is possible, but various factors influence the time it takes:
  1. Complexity of the goal: Simple habits take less time than complex ones.
  2. Behavior consistency: More practice leads to faster habit formation.

Reliable Research on Habit Formation

• Study by psychologist Philip Elali:
  • Followed 96 people over 12 weeks.
  • Participants chose a new habit (e.g., drinking water, running).
  • Findings:
    • Habits formed between 2 to 8 months (66 days on average).
    • Time varied based on individual tasks, people, and circumstances (18 to 254 days).

Conclusion

• Key takeaway: The time it takes to form or break a habit is not fixed (2-8 months is realistic).
• Important to start today and maintain the habit:
  • Integrate new habits into your schedule.
  • Set reminders.
  • Create a supportive environment.
• Imperfection is natural; mistakes are part of the learning process.
• Focus on small improvements over time rather than rushing into change.

Final Thought

• Dedication and commitment are essential for reshaping habits.
• Encourage action: Start today to become the best version of yourself.