We like to know how much time and energy we’ll have to put in for a certain outcome, to determine if it’s worth the effort. We feel the same way when it comes to changing our habits. This has birthed several myths and a lot of different answers to the question: “How long does it take to form a habit?”
Let’s have a look at how long it takes to form a new habit and which factors influence this.
How long does it take to form a habit?
Various “experts” have shared their opinions and guesses on how long it takes to form a habit. The most popular of these stems from the 21/90 rule, which states that it takes 21 days to form habit, which people commonly use as an estimate for the timeframe.
In 2009, a medical researcher called Philllipa Lally created a study to determine how long it takes to form a new habit.
The study showed that it takes somewhere between 18-254 days, with an average of 66 days, to turn a new behavior into a habit. This means that there isn’t some set number of times you have to repeat something until it becomes a habit.
But one thing is sure. The longer you repeat the behavior, the easier it’ll be to make it stick.
Related: What is a habit?
What determines how many days it takes to build a habit?
The study showed a 236-day difference between the fastest and slowest formed habit. There are many factors that determines how long it takes. Below you’ll find 3 of the most influential.
1. The behavior
The easier the behavior is, the easier it’ll be to make it a habit. The more effort you have to put into it, the longer it’ll take.
Flossing is a small behavior. It doesn’t require much time and energy or cause significant discomfort. Running, on the other hand, is a complex behavior. It requires a significant amount of time and energy and can cause discomfort.
Because of this, creating a small habit, such as flossing is often easier than running.
Related: Why small wins matter
2. Your personality
Your personality influences how long it takes to form a new habit. The closer the behavior aligns with who you are, the easier it’ll be to develop it.
A person who enjoys being active will find it far easier to build a new exercise habit than one who doesn’t. The more enjoyment you get from doing the behavior, the easier it’ll be to form it.
But that doesn’t mean you can’t build a habit you don’t love from the beginning. It might be harder, but as you form it, your identity will slowly change. This will make developing supporting habits easier in the future.
3. Your lifestyle and circumstances
Your lifestyle and circumstances influence which habits you can develop and how fast.
If you spend most of your day in bed with your phone, it’ll be easier to develop habits to support this. Bad habits such as unnecessary snacking, binge-watching, and procrastination are easier formed.
If you already spend a lot of time working out, you’ll find it easier to develop other habits to support this. Good habits such as a healthy diet, increased activity, or better sleep are easier formed.
The further a habit lies from your current lifestyle, the longer it’ll take to develop. But often, these difficult changes are what create the largest impact.
Related: How one habit can change your life
Final thoughts
It takes between 18-254 days, with an average of 66 days, to form a new habit. The reason for the 236-day time difference has to be found in several factors, such as the behavior, your personality, and your lifestyle. The further it is from who you are and the more discomfort it creates, the longer it’ll take.
But that doesn’t mean it’s not worth it to create a difficult habit. These habits are often those that’ll create the most long-term impact on your life. Sometimes, developing one difficult but good habit can be enough to change your life.
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