Lecture Notes: The Myth of 21 Days for Habit Formation

Introduction

• Common thought: "Tomorrow is the day I’ll change."
• Desire to become the best version of oneself involves incorporating positive habits and eliminating negative ones.

The 21-Day Myth

• Common belief: It takes 21 days to form a new habit or break an old one.
• Personal anecdote: Effort to make bed daily for 21 days resulted in failure.
• Conclusion: The 21-day theory is a widely accepted myth in self-development.

Origin of the 21-Day Theory

• Coined by Dr. Maxwell Maltz, a plastic surgeon in the 1950s.
  • Observations:
    • Patients took 21 days to adjust to their new appearances post-surgery.
    • This timeframe became popularized in self-help literature.
• Reasons for the 21-day belief:
  • Short enough to seem doable.
  • Long enough to appear credible as a challenge.

The Reality of Habit Formation

• Factors affecting habit formation time:
  1. Complexity of the Goal
     • Simple habits take less time; complex skills take longer.
  2. Behavior Consistency
     • More repetition leads to faster acquisition.

Research Findings

• Study by psychologist Philippe Lally:
  • Followed 96 people over 12 weeks.
  • Participants chose a new habit to work on (e.g., drinking water, running).
  • Results:
    • It took approximately 2 to 8 months to form a habit.
    • Average time: 66 days, but varied based on task and individual (18 to 254 days).

Conclusion

• Forming or breaking habits may take 2 to 8 months, not just 21 days.
• Key takeaways:
  • Start today and maintain the new habit.
  • Incorporate new habits into your schedule and create a supportive environment.
  • Perfection is not necessary; mistakes are part of the process.
  • Focus on tiny improvements rather than rushing into change.
• Commitment to the process is essential for true transformation.

Closing

• Encouragement to start working on self-improvement today.
• Reminder: With dedication, anyone can reshape their habits.