How Long Does It Take to Form a Habit? 6 Habit-Forming Tips

The amount of time it takes to form a habit depends on the habit and the person. Building a habit of drinking a glass of water in the morning, for example, is generally easier than forming a daily habit of running five miles. A common belief is that it takes three weeks to form a habit. This timeframe stems from American plastic surgeon Maxwell Maltz’s 1960 Psycho-Cybernetics, which states that habit-forming takes twenty-one days, the approximate adjustment period for cosmetic surgery patients. According to a 2009 study published in the European Journal of Social Psychology by Dr. Phillippa Lally, a researcher at University College London, habits take an average of sixty-six days to form.

Consider the following tips for behavioral change:

1. 1. Start a new habit on vacation. Some psychologists recommend starting a new behavior while you’re on vacation and away from your normal routine. This can be a helpful way to integrate a new habit into your daily routine.
2. 2. State your intentions. Setting intentions for a new habit or daily routine by writing it down or adding it to a schedule can help you form the behavior.
3. 3. Identify your motivations. Know why you are starting your habit. For example, you might want to form a habit of eating healthier to aid in physical and mental health. Self-improvement habits without external pressure are easier to adopt.
4. 4. Tell your friends and family. Letting other people know about your new habit will help keep you accountable. You can also use timers and reminder apps for accountability.
5. 5. Begin with a reasonable habit. Start with a new habit that you can realistically accomplish. For example, if you want to start a running habit, begin with a few short runs and gradually increase the distance and pace. Reaching milestones quickly will motivate you to continue your new habit.
6. 6. Stack your habits. Performing new behaviors before or after habitual routines can help to form a habit. For example, if you want to start a journaling habit, you might try to journal nightly after you brush your teeth.
7. 7. Replace a bad habit. Replacing a bad habit with a good one can help you reform old habits. For instance, if you want to snack healthier, swap your potato chip habit with a habit of eating fruit.

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