Forming Habits: What Science Really Says, and It's Not 21 Days
Revised Article:
Ditching the old beliefs about habit formation, a recent study conducted by the University of South Australia reveals that it takes more than a month to ingrain a new habit into our routine. The scientists, by reviewing existing evidence on habit formation, discovered that on average, habits start taking shape after around two months. Yet, for persistent individuals, it might take up to a year.
In the midst of 2025 resolutions, there's a plenty of individuals who've embarked on new exercise regimens or adopted healthier lifestyle changes lately. Some might have heard that it takes 21 days for a routine to become ingrained into our lives; others, 18 or 28 days. However, newer research contradicts this popular wisdom.
To delve into the topic, the University of South Australia team analyzed 20 studies focusing on healthy habits like regular exercise, drinking water, and flossing teeth - with over 2,500 participants on board. Their aim was to determine the time it takes for a habit to reach a stage known as 'automaticity' - the point at which individuals perform the habit without much thought.
The researchers, uncovering averages ranging from 106 to 154 days, revealed that the median length of habit formation was around 59 to 66 days. Yet, the study did reveal a wide tier of outliers - from those who adopted new habits in just 4 days, to those who took up to an astonishing 335 days.
Publishing their findings last month in the journal Healthcare, the researchers emphasized the need for further, more substantial studies to gain a wider understanding of habit formation duration and other aspects.
Their findings, however, offer reassurance to individuals who struggle with adapting to new routines or habits at a faster pace than the commonly held belief suggests. Additionally, the researchers pointed out science-backed methods to boost the chances of a lifestyle change sticking.
Lead researcher Ben Singh emphasized that success in forming a new habit depends on factors like frequency, timing, and enjoyment. If you incorporate a new practice into your morning routine, you're more likely to achieve it, and if you enjoy it, you're more likely to stick to it.
Encouraged by this advice, I wholeheartedly welcome my new daily habit this year: rubbing my face into my cat's belly every morning.
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[2] Wood, W., & Neal, D. (2007). Habits and goal relationships: the role of habitual self-regulation. British Journal of Social Psychology, 46(3), 488-505.
[4] Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House.
In light of these findings, investing in future research on habit formation could potentially revolutionize the field of health and wellness, promoting long-term behavioral changes for individuals. Furthermore, integrating technology into this process, such as developing smartphone applications that provide personalized guidance based on scientific evidence, could accelerate the adoption of healthy habits.
