How Long Does It Actually Take to Build a Habit?
You’ve heard the myths: “It takes 21 days to form a habit.” But is that really true? Let’s look at the science, the real numbers, and how you can use Habitly to build habits that last.
The Hook: The 21-Day Myth
If you’ve ever tried to build a new habit, you’ve probably heard that it takes 21 days. This idea is everywhere—in books, blogs, and even some habit tracker apps. But where did it come from, and is it accurate?
The Origin of the 21-Day Rule
The “21 days” myth comes from Dr. Maxwell Maltz, a plastic surgeon in the 1960s, who noticed it took his patients about 21 days to get used to their new faces. Over time, this observation was misinterpreted as a universal rule for habit formation.
But science tells a different story.
The Real Science: 66 Days (On Average)
A landmark study by Dr. Phillippa Lally and her team at University College London found that, on average, it takes 66 days to form a new habit—not 21.
But here’s the catch:
- Some people formed habits in as little as 18 days.
- Others took up to 254 days.
- The average was 66 days.
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Why Does It Take So Long?
Habit formation depends on several factors:
- Complexity: Simple habits (like drinking water) form faster than complex ones (like daily exercise).
- Frequency: The more often you repeat the habit, the quicker it sticks.
- Consistency: Missing a day doesn’t ruin your progress, but regularity helps.
- Environment: Supportive cues and reminders speed up the process.
- Motivation and reward: Habits with immediate rewards are easier to form.
The Plateau Effect
Most people start strong, then hit a plateau around week 3 or 4. This is when motivation dips and old routines try to creep back in.
Tip:
Don’t give up! The plateau is normal. Keep tracking your habit, and you’ll push through.
Progress Over Perfection
The study also found that missing a day or two doesn’t significantly affect your long-term success. What matters is getting back on track.
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The Role of Identity and Environment
Habits stick when they become part of your identity (“I am a runner”) and when your environment supports your new behavior (running shoes by the door, reminders on your phone).
Tip:
Use Habitly to set up cues, reminders, and positive feedback.
How to Build Habits Faster (and Make Them Stick)
- Start small: Tiny habits are easier to repeat.
- Use cues: Attach your habit to an existing routine.
- Track your progress: Use Habitly to visualize your streaks and consistency.
- Celebrate wins: Reward yourself for every check-in.
- Be patient: Focus on the process, not just the outcome.
- Reflect and adjust: Review your progress and tweak your approach as needed.
How Habitly Helps You Build Habits That Last
- Reminders: Never forget your habit with smart notifications.
- Visual progress: See your streaks and consistency grow.
- Flexible tracking: Miss a day? No problem—just keep going.
- Community: Get support and encouragement from other habit builders.
- Science-based: Habitly is built on proven psychology, not myths.
- Reflection: Use notes to track your feelings and triggers.
Real-Life Example
A user wanted to start running. She set a goal to “run for 5 minutes after work.” The first two weeks were easy, but by week three, motivation dipped. She kept tracking in Habitly, celebrated every run, and after two months, running was part of her routine.
Another user wanted to drink more water. He set a tiny habit: “Drink a glass of water after brushing teeth.” By tracking this in Habitly, he built a 60-day streak and now drinks water automatically.
Frequently Asked Questions
Q: Is it bad if it takes me longer than 66 days?
A: Not at all! Everyone is different. Focus on consistency, not speed.
Q: What if I miss a day?
A: Missing a day is normal. Just get back on track the next day.
Q: Can Habitly help me stay motivated?
A: Yes! Habitly’s reminders, progress charts, and community support keep you engaged.
Q: Should I track multiple habits at once?
A: Start with one or two. Once you’re consistent, add more.
SEO Tips: Building Habits That Last
- How long does it take to build a habit? Science says 66 days on average.
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- Science-based habit tracker: Use proven psychology to make habits stick.
Final Thoughts
There’s no magic number for building a habit. It might take 21 days, 66 days, or even longer. What matters is showing up, tracking your progress, and celebrating every step.
Ready to build habits that last? Try Habitly for free and start your journey today!