Are you already struggling with your New Year’s resolution? Don’t be too hard on yourself. While many of us cling to the notion that habits take just 21 days to form, recent research reveals that developing healthy, lasting habits is a much more complex and time-consuming process.
A groundbreaking study by the University of South Australia (UniSA) debunks the 21-day myth, suggesting that it typically takes around two months and sometimes nearly a year to truly cement a new habit into your routine. This research sheds light on why change often feels slow and encourages people to persevere even when progress seems invisible.
The study, published in Healthcare, involved a meta-analysis of 20 previous studies spanning 2008 to 2023, with over 2,600 participants. Researchers examined how long it took for individuals to establish habits such as exercising, drinking water, flossing, and taking vitamins.
On average, it took participants 59 to 66 days to form a new habit, with some requiring up to 335 days. The findings highlight that the time frame depends on the complexity of the habit and the individual’s unique circumstances.
For example, simple habits like flossing may only take a week to integrate, while more challenging behaviors, such as dietary changes or regular physical activity, demand significantly more time and effort.
The origins of the 21-day idea trace back to Maxwell Maltz’s 1960 book, Psycho-Cybernetics. Maltz, a plastic surgeon, observed that his patients typically took 21 days to adjust to their post-surgery appearance. Over time, this observation was simplified and generalized into the notion that all habits take 21 days to form.
Ben Singh, research fellow at UniSA and co-author of the study, noted that this oversimplification appeals to our desire for quick fixes. However, this unrealistic expectation often leads to frustration when people don’t see immediate results.
The study offers a more nuanced perspective, encouraging people to approach habit formation with patience. Singh explained that understanding the true time frame can prevent discouragement and provide a more realistic benchmark.
“It’s not often a quick fix,” Singh emphasized. “Some people might think it’s going to take 21 days, but after 21 days, they’re still struggling. This research helps set realistic expectations.”
So, how can you make your new habits stick? Singh shared some actionable advice:
Start in the Morning: People tend to be more motivated and focused in the morning. If your goal is to exercise or eat healthier, incorporate these behaviors into your morning routine. For instance, pair your morning coffee with a piece of fruit to encourage healthier eating.
Context-Consistent Repetition: Benjamin Gardner, a habit expert from the University of Surrey, suggests linking new habits to regular situations. Repeating the behavior in the same context, such as meditating after brushing your teeth, strengthens the habit over time.
Be Patient with Progress: Habits don’t suddenly “click” overnight. Instead, they develop gradually. Accepting that habit formation is a continuum, rather than a fixed timeline, can help you stay motivated.
While the study provides valuable insights, Singh acknowledged that more research is needed to explore the long-term sustainability of new habits. Most of the analyzed studies were short-term, focusing on changes over weeks rather than years.
As we embark on 2025, the overarching message is clear: meaningful change takes time. So, if you’re working toward a healthier, happier you, give yourself grace and the space to grow. Habits worth having are habits worth waiting for.
By embracing this more realistic approach, you’re far more likely to achieve lasting success even if it takes a little longer than you first thought.
