Today’s Goal: Commit to the Year

As we kick off this incredible journey, our first goal is simple—commit to the year ahead. It’s a promise to ourselves that we won’t let distractions, self-doubt, or old habits get in the way. It’s a commitment to embrace change, explore new horizons, and rediscover who we truly are.

How Many Days Does it Take to Form a Habit?

If you’ve resonated with the idea of embarking on a journey of self-discovery and personal growth, you might be curious about the science behind it all. How many days does it take to form a habit? And what factors can speed up or slow down the process of turning new behaviors into autopilot routines? That’s what I decided to research today.

Habits are like the building blocks of our daily lives. From brushing your teeth in the morning to reaching for that extra cup of coffee in the afternoon, habits shape our actions and decisions. But have you ever wondered, “How many days does it take to form a habit?” and why do some habits stick while others fade away?

When the notion of dedicating an entire year to this transformative journey first struck me, it felt like the ideal timeframe. But as I started sketching the map of what this adventure might look like, a thought began to nudge its way in: “How many days does it take to form a habit?” Was choosing a year for this endeavor a brilliant move, or could it potentially derail my mission? What does the research say about this?

The Science of Habits

In the realm of habit formation, “How many days does it take to form a habit?” is a question that deserves exploration. The time it takes to form a new habit can vary widely depending on several factors, including the complexity of the habit, individual differences, and the consistency of your efforts in resetting your life. Now, there’s a popular notion that it takes about 21 days to form a new habit, an idea rooted in Dr. Maxwell Maltz’s book, “Psycho-Cybernetics,” from the 1960s. 

The first time I heard of the concept was in high school from my now husband. I had recently joined a church and was struggling to make nightly scripture study and prayer a habit. He told me it took 21 days to develop a habit and offered to call me each night to remind me. On the 21^st night, I remembered on my own and proudly called him to report my success. However, much like the twists and turns in an epic saga, recent research paints a more nuanced picture.

It’s important to note that Dr. Maltz’s assertion about the 21-day timeline was not based on rigorous scientific research but rather on his observations of his patients and his own experiences. He used the 21-day figure as a rule of thumb to describe the perceived time it took for people to adapt to new situations or behaviors.

Over time, this idea became widely popularized in self-help and personal development circles, often with the duration extended to 90 days or three months. It has been cited in numerous self-help books and motivational literature. However, scientific research on habit formation does not necessarily support a fixed 90-day or 21-day timeline. 

According to a study published in the European Journal of Social Psychology in 2009, it took participants an average of 66 days to establish a new habit. Yet, it is important to remember that even this number comes from the research that stated it took anywhere from 18 days to a staggering 254 days, depending on the individual and the specific habit. 

The Key to Habit Formation

While the time it takes can vary widely from person to person, consistency seems to be the key. 

Repetition and routine are your allies in this process. By consistently performing a behavior over a sustained period, you create a neural pathway in your brain. This pathway is like a mental shortcut that your brain can follow effortlessly.

However, it’s not just about doing the same thing repeatedly. To establish a new habit, it’s crucial to set clear intentions and goals. Understand why you want to make this change in your life and what benefits it will bring. Having a strong “why” behind your habit can provide the motivation needed to keep going, especially on days when it feels challenging.

Factors That Influence Habit Formation

While consistency and intentionality are fundamental to habit formation in resetting your life, other factors can come into play, influencing the speed at which a habit becomes ingrained in your daily life.

1. Complexity of the Habit: The complexity of a new habit can significantly impact how long it takes for it to become automatic. In general, simpler habits tend to form more quickly than complex ones. The complexity of a habit is often related to the number of steps involved, the cognitive demands it places on you, and the level of resistance or discomfort it may initially cause. Here’s how the complexity of a habit affects the time it takes to become automatic:

• Simple Habits: Habits that involve straightforward, single-step actions are easier to establish. For example, drinking a glass of water upon waking up in the morning or taking a daily vitamin requires minimal effort and is relatively simple to integrate into your routine. These habits can become automatic in a shorter amount of time, often within a few weeks.
• Moderately Complex Habits: Habits that involve multiple steps or slightly more cognitive effort may take longer to become automatic. For instance, learning to play a musical instrument, incorporating a daily exercise routine, or adopting a new skincare regimen involves more complexity. It may take several months of consistent practice and repetition to engrain these habits.
• Highly Complex Habits: The most complex habits, such as learning a new language, quitting smoking, or changing deeply ingrained behaviors, can take the longest to become automatic. These habits require a significant amount of time, effort, planning, and dedication. It’s not uncommon for highly complex habits to take several months or even a year or more to fully establish.

It’s important to note that while complex habits may take longer to become automatic, they are not impossible to establish. The key to success is patience, consistency, and a structured approach. Breaking down complex habits into smaller, manageable steps and celebrating small victories along the way can make the process more achievable.

2. Frequency of Practice: Habits that are practiced daily tend to become automatic faster than those done less frequently. The more you repeat a behavior, the stronger the neural pathway becomes.

3. Environmental Cues: Your surroundings can either support or hinder habit formation. Creating a conducive environment can make it easier to stick to your new routine. Keeping cues for your new habit highly visible in your environment can speed up habit formation tremendously. If you want to establish a habit of daily reading, place a book or e-reader on your bedside table or in a location where you often spend leisure time. Or better yet, create a cozy reading nook with your favorite book nearby. Seeing the cue regularly will remind you to perform the habit.

4. Rewards and Reinforcement: While working on resetting your life, rewarding yourself for sticking to your habit can reinforce the behavior. The brain loves rewards! It releases dopamine, a neurotransmitter associated with pleasure and motivation, when you receive positive feedback for your actions. Small, immediate rewards can be especially effective in making a habit feel more enjoyable and worthwhile. So, sprinkle your path with small rewards along the way. If you’re trying to establish a habit of daily exercise, treat yourself to a favorite healthy snack or a relaxing bath after each workout. Your brain will thank you and keep you motivated.

5. Accountability and Social Support: Regular check-ins with someone who can provide constructive feedback and support can help you stay accountable and make necessary adjustments to your habit plan. Sharing your goals and progress with a supportive community, like the one we’re building here, can provide the motivation and accountability needed to develop and maintain habits. 

As we continue on this “365 day life reset” journey together, keep in mind that the process of forming new habits and reshaping your life may not always be linear. There may be days when you stumble or face challenges, and that’s perfectly okay. What matters most is your commitment to growth and your willingness to take consistent steps toward the life you desire.

So, whether you’re starting with small changes or diving headfirst into a major life transformation, remember that every effort counts. You’ve already taken the first step by committing to this year-long journey of resetting your life. Let’s learn, grow, and support one another as we create the lives we truly want.