Speed up your success: How to build habits effectively
How to quickly develop a new healthy habit (photo: freepik.com)
Many people aim to change their lives by developing new habits but often find that it takes longer than expected to solidify new behaviors. RBC-Ukraine reports how long it takes to form a habit and if there is a way to speed up the process.
How long does it take to form a habit
For a long time, it was believed that forming a habit takes 21 days. This myth originated from the 1960s book by plastic surgeon Maxwell Maltz, who observed that his patients adjusted to their new appearance in about three weeks. However, this is not directly related to habit formation.
Modern research, particularly by psychologist Philippa Lally from University College London, shows that on average, forming a habit takes 66 days. However, this is highly individual:
- Simple habits (e.g., drinking water after waking up) can solidify in 21 days.
- More complex habits (e.g., regular exercise, dietary changes) may require 3 months or more.
Can you speed up the process of forming a habit
Break it down into small steps
Instead of tackling a big goal all at once, start small. For instance, if you want to run every morning, begin with a 5-minute jog.
Consistency is key
Repetition is the foundation of habit formation. Perform the action daily or at least every other day. The more often you repeat it, the faster it becomes automatic.
Anchor the new habit to an existing one
This technique is called "habit stacking." For example, after brushing your teeth in the morning, do 10 squats.
Use positive reinforcement
Reward yourself for maintaining a new habit. This could be praise or a small gift.
Track your progress
Use a journal or a habit tracker to monitor how well you’re doing.
What can hinder habit formation
Unrealistic expectations. Setting goals that are too high can lead to discouragement.
Inconsistency. Skipping even one day can slow down progress.
Negative environment. If those around you criticize or mock your efforts, it can make the process harder.
Do you really need 66 days
Not necessarily. It depends on:
The complexity of the habit. The simpler the action, the faster it becomes automatic.
Your motivation. The stronger your desire to form a new habit, the faster you’ll progress.
Personal factors. Free time, energy, and support from others can influence the pace of habit formation.
Earlier, we wrote about tips on how to spot lies using the CIA method.
Sources used in this article: Psychological Science, American Psychological Association, Atomic Habits"by James Clear, Harvard Business Review.
