How long does it take for a new habit to feel natural?

Have you ever decided to adopt a new behavior – such as drinking more water, training daily or eating more vegetables – to think that it would take 21 days to form a habit?

If so, welcome to the club!

Before studying behavioral change science as a registered dietitian, I also wondered how long it takes for habits to stay. I thought ordinary myths like the “21-day rule” that claims three weeks is all it takes to form a new habit.

Learning How habits actually work have transformed my life and the advice I share with clients.

In this article, I break down the realistic timeline of building habits and share practical tips to help you create lasting behavior.

At the end, you know what really makes habits stick and how to start building healthier today.

“21 days to form a habit“ Myth – Where did it come from?

You may have heard the idea that it only takes 21 days to form a habit. This belief is widespread. It is a staple with self -help books and motivating speeches. But where did it come from?

The origin of the 21-day myth

The myth seems to come from a book entitled “Psycho-Cybernetics” by Dr. Maxwell Maltz, a plastic surgeon and author from the 1960s. Maltz noted that patients took about 21 days to adapt to changes in their self -image (1).

This observation was expanded to addict, which led to the emergence of the 21-day habit-myth. It has become popularized by self -help “experts” ever since!

Why it is stuck

The idea probably became popular because it is reassuring. Who will not think that they could fully adopt a new behavior over a short period of time?

Unfortunately, this opposite timeline is not supported by scientific evidence and rarely holds up in real life.

What science says

Building habits generally start by making a decision and creating a plan, followed by consistently practicing it. With enough repetition and joy, it eventually becomes other nature.

Science says that the time required to form a habit is completely individual, but it is not entirely coincidental.

Let’s explore how long it really takes to build a habit and the factors that affect addict.

It takes more than 21 days to form a habit – here is how long

While the actual timeline of habitual formation varies greatly, the latest science provides clues to help you succeed.

What the current research is showing

• A 2009 study published in European Journal of Social Psychology suggested that it takes an average of 66 days to fully adopt a new behavior (2).
• New research from the University of South Australia suggests new habits may take two to five months (106–154 days on average) or even up to 335 days to make them automatically (3).

What this means to you

The commonly proclaimed 21-day addiction myth sets unrealistic expectations for most people trying to build new habits.

Understanding that it takes time Getting habits to Stick can help set realistic expectations and promote long -term success (3).

So instead of feeling discouraged after 21 days, acknowledge that the process often takes several months – and that is perfectly normal!

What does a vanpind do?

Building long -term habits takes more than just willpower.

The latest research highlights several factors that can influence whether new behavior becomes permanent (3):

• Frequency: The more often you do, the stronger the van.
• Timing: Morning habits tend to adhere better than evening habits.
• Type of habit: Some habits are easier to establish than others. For example, flossing your teeth is far easier for most people to adopt than running 5 miles daily.
• Personal choice: Picking habits you actually want to do make a big difference.
• Enjoyment: When an activity brings joy, it is of course easier to repeat and solidify as a habit.
• Planning: Being specific about when, where and exactly what you do helps lock it in.
• Preparatory routines: Small preparatory actions, such as setting workout clothes the night before, can create speed for bigger habits.

On top of these, there are even more research -supported principles to consider when choosing a habit and ensuring that it holds on.

Let’s dive deeper into how to make your habits really last.

Cue and routine

Habits cling when tied to uniform signals.

When repeating a behavior in the same context over time, these signals help trigger automatic answers, making it easier to stay on track in the future (3).

But instead of trying to come up with new signals for each habit, try to link them to existing parts of your routine.

For example, do you want to drink more water? Drink a glass every time you have a meal or snack.

Positive reinforcement

Celebrating small gains strengthens your commitment and strengthens habits by making them more rewarding.

When clients report making healthier choices, I encourage them to celebrate in meaningful ways. This may share the victory with a friend or even write down success to reflect on later.

It can also be helpful to set a long -term goal and reward yourself when you reach it (hello, massage!).

This approach utilizes the brain’s natural dopamine response to keep you motivated, making the habit more comfortable and sustainable over time (4).

Identity

Framing habits as part of your identity make them more likely to stick.

In fact, research suggests that when habits are in line with your personal values ​​and how you see yourself, behavior change efforts can be much more successful (5).

By connecting habits to your sense of identity, you do not just perform a task you amplify who you want to be. This can lead to higher confidence and a push toward becoming your ideal self (5).

So for example Instead of thinking, “I try to train more,” Remind yourself, “I am an active person prioritizing practice.”

In the same way, instead of, “I plan to eat more fruit,” could you say, “I am one who appreciates my health and chooses nutritious foods.”

These and other affirmations can help strengthen your identity as one that is committed to their health and well -being, making it easier to keep healthy habits in the long run.

Accountability

You’ve probably heard the phrase, “What’s being measured is being controlled.” This is especially true in addiction.

Responsibility is a game election and self -monitoring can play a crucial role in staying on track (3).

By tracking your habits you can stay focused, celebrate small gains and build momentum against long -term success.

Thanks to technology, self -monitoring has never been easier. For example, apps like MyFitnessPal and Wearables provide many tools to keep you in charge. But you can also use a habit of notebook or other method of self-monitoring that works for you.

Support

In addition to self -monitoring, Having ongoing support in your health journey can improve your chances of sticking to healthy habits (3).

This support could come from a certified health coach, personal trainer, registered dietitian, mental healthcare professional or even an online community.

Or you can find a responsibility partner in a friend or family member who shares similar goals and encourages you along the way.

How to start building healthy habits

Ready to start building habit? Start with these proven strategies for addiction with residence power:

• Plan for success: Setting clear and specific goals makes it easier to follow through and starting small helps you keep you motivated.
• Build consistency: Consistency and frequency is the key to turning actions into habits. By setting weekly goals, you can create a routine and track your short -term progress.
• Customize your habits: Customizing your goals makes them more sustainable and adapted to your lifestyle, increasing your chances of success.
• Stay in charge: Self -monitoring is crucial to forming habits because it helps you trace progress and recognize patterns.
• Create reminders: Establishing signals ensures that habits remain the top of the mind and fit into your daily routine.
• Celebrate progress: Recognition of small winnings creates a positive feedback loop that burns your motivation to continue.

MyFitnessPal can help you achieve each one of these strategies with the new Weekly habits have. It gives you nine options for small goals, including things like reducing alcohol, getting more exercise and eating more vegetables. Weekly habits encourage you to check in every day to log your progress and then push you to celebrate when you have reached your goal. It’s an easy way to start by making small changes in condition. You don’t have to be perfect!

Frequently asked questions (frequently asked questions)

The lower line

Building habits are not about turning a switch. It’s about small, stable progress.

Whether it is training, drinking more water or adding more fruit to your diet, takes a new habit and consistency (3).

It may take 60 days or more months, but repetition and consistency is the key to success.

Finding joy in the process and celebrating small gains along the way can make it easier to stay motivated and on the field.

MyFitnessPal’s new weekly habits Function helps you do just that by using well-tried habit-building techniques to help you stay consistently, track progress and reach your goals-one week at a time.

Download the MyFitnessPal app today and start building habits that last!

The post How long does it take for a new habit to feel natural? first appeared on the MyFitnessPal blog.