Madeleine Hull
Making changes to one's diet can be challenging, and many people give up before they've given their new lifestyle choices enough time to become a habit. Research shows that it can take anywhere from 18 to 254 days to form a new habit, with an average of 66 days. However, it's important to remember that everyone has a unique habit-building timeline, and the time required to form a habit depends on various factors such as the complexity of the habit and individual differences. While it's commonly believed that it takes 21 days to form a habit, experts say that this is a myth and that it often takes longer for new behaviours to become automatic.
| Characteristics | Values |
|---|---|
| Average time to build a new habit | 66 days |
| Time range to build a new habit | 18-254 days |
| Time to build a handwashing habit | A few weeks |
| Time to build an exercise habit | 6 weeks to 8 months |
| Time to build a diet habit | Varies, but can take longer than a month |
| Factors influencing time to build a habit | Nature of the habit, personal motivation, context of new behaviour |
| Strategies to build a habit | Repetition, setting SMART goals, breaking goals into smaller steps, finding support, linking to existing habits, setting short-term incentives, defining what you aim to achieve |
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What You'll Learn
It takes longer than 21 days to form a diet habit
It is a common misconception that it takes 21 days to form a new habit. This idea was popularised by Maxwell Maltz, a plastic surgeon who wrote in his 1960 book "Psycho-Cybernetics" that it took his patients about 21 days to adjust to their new appearance after surgery. However, this claim was not based on formal experiments, and subsequent research has shown that it takes significantly longer to form a new habit.
The time it takes to form a new diet habit varies from person to person and depends on various factors such as the complexity of the habit, personal circumstances, and individual differences in behaviour change. On average, it takes about 66 days to form a new habit, but it can take up to 8 months or even longer. For example, a 2009 study found that it took participants anywhere from 18 to 254 days to fully cement a new habit, with the average being 66 days. Another study found that it took new gym-goers at least six weeks to develop an exercise habit.
To successfully form a new diet habit, it is important to break things into smaller, more manageable steps. Instead of trying to change your entire diet all at once, focus on making one change at a time. For example, you could start by adding more anti-inflammatory foods to your diet or slowly reducing your sodium intake. Making gradual, sustainable changes will increase your chances of success and help you build lasting habits.
It is also helpful to set specific, measurable, realistic, and time-based (SMART) goals. For example, instead of saying you want to snack more healthily, a SMART goal would be to choose an apple for your afternoon snack three times a week instead of a bag of chips. Setting short-term incentives can also boost your motivation and help you stay on track. For instance, if you want to reduce your screen time before bed, place a book with a sticky note reminder by your bed to prioritise reading over scrolling.
Finally, finding support and accountability can be crucial in helping you stick to your new diet habit. Share your goals with friends or family, or consider working with a certified health and wellness coach. Knowing that others are cheering you on and holding you accountable can provide a strong incentive to maintain your new habit.
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It takes an average of 66 days to form a new habit
Making changes to your diet can be challenging, and many people give up before they’ve given their new lifestyle choices enough time to become a habit. Research shows that it takes, on average, 66 days to form a new habit, but it can take up to eight months. The oft-cited assertion that it takes 21 days to form a habit comes from the 1950s, when plastic surgeon Maxwell Maltz noticed that patients tended to grow accustomed to their surgical outcomes in about 21 days. In that time, he found that a patient might adjust to a nose job or stop feeling phantom sensations after losing a limb. So, when he published the best-selling book “Psycho-Cybernetics” in 1960, he wrote that “… it requires a minimum of about 21 days for an old mental image to dissolve and a new one to jell.” Since then, the 21-day tidbit has been passed around in a decades-long game of telephone. The result: When dieters’ get-fit behaviours don’t feel automatic after 21 days of repetition, they get frustrated and blame themselves for a lack of motivation, self-control, or both.
However, the time needed to form or solidify a habit can vary greatly. The effectiveness of this rule depends on the complexity of the habit, personal circumstances, and individual differences in behaviour change. Research indicates that the time required to build a new habit varies significantly, with an average range from 18 to 254 days. Habit formation can be influenced by the nature of the habit, personal motivation, and the context of the new behaviour. Some habits may become automatic relatively quickly, while others require more time and consistent effort to establish. For example, drinking more water each day will likely become a habit faster than incorporating a regular exercise routine.
To successfully change your eating habits, it is important to break things into smaller steps to give yourself a better chance of achieving your goals. Setting SMART goals (Specific, Measurable, Realistic, and Time-based) can help. For example, instead of saying your goal is simply to snack on more fruit, a SMART goal would be 'I will choose an apple for my 3 pm afternoon snack on Monday, Wednesday, and Friday each week instead of a bag of chips, starting next Monday.' It is also important to find motivation and support to successfully change your eating habits. Knowing your why, making your new eating habits part of your identity, and finding your community can also help.
There are also other strategies that can help you build new habits. Setting alarms or placing visual reminders in strategic locations can help keep your goals at the top of your mind and encourage routine practice. Building new habits by tying them to existing ones can also help. For example, when you’re making your morning coffee, you could also listen to a guided meditation.
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Factors influencing the time taken to form a habit
Forming a new habit takes time, and the duration varies from person to person. While some popular theories suggest that it takes 21 days to form a new habit, research indicates that it is a myth. A 2009 study on habit creation found that habits can develop anywhere between 18 and 254 days, with an average of 66 days to incorporate a new daily activity into a person's routine.
Several factors influence the time taken to form a habit, and understanding these factors can help individuals set realistic expectations and increase their chances of success. Here are some key factors to consider:
Behaviour and Individual Differences
The time taken to form a habit depends on the specific behaviour being targeted and individual characteristics. For example, forming a habit of drinking more water in the morning may be faster than establishing a regular exercise routine. Additionally, factors such as age, personality traits, and previous experiences can impact how quickly a person forms a new habit.
Consistency and Repetition
Consistency and repetition are crucial for habit formation. The more a behaviour is repeated in a stable context, the stronger the habit becomes. This is because consistent repetition helps to develop automaticity, where the behaviour becomes second nature and is performed without much conscious thought.
Dopamine and Reward
Dopamine, a chemical messenger in the brain, plays a significant role in habit formation. Behaviours that are rewarding or provide a sense of pleasure are more likely to be repeated and, therefore, become habits faster. This is because dopamine links actions to rewards, reinforcing the behaviour.
Reducing Friction
Friction refers to the resistance or effort associated with a behaviour. By making a new behaviour easy and accessible, individuals can increase their chances of sticking to it and turning it into a habit. For example, if someone wants to develop a reading habit, having books easily accessible and creating a comfortable reading space can reduce friction and make the behaviour more sustainable.
Setting SMART Goals
Setting specific, measurable, achievable, realistic, and time-bound goals can enhance the probability of habit formation. For instance, instead of saying "I want to eat healthier," a SMART goal would be "I will add one serving of vegetables to my lunch every day." This provides a clear and achievable target, making it easier to track progress and stay motivated.
Support and Accountability
Having a support system or working with a coach or mentor can help individuals stay accountable and motivated during the habit-forming journey. Sharing goals with others who have similar habits or interests can provide encouragement and help individuals stay on track.
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Strategies to form a new habit
It takes time and effort to form a new habit, especially when it comes to diet and nutrition. Research suggests that it takes, on average, about 66 days to form a new habit, but it can take up to eight months. Here are some strategies to help you form a new habit effectively:
Set SMART Goals
Setting SMART goals is an effective way to start building new habits. SMART goals are specific, measurable, achievable, realistic, and time-based. Instead of setting a vague goal, such as "eating more fruit," make it more specific and time-bound, such as "I will choose an apple for my 3 pm afternoon snack on Monday, Wednesday, and Friday each week instead of a bag of chips, starting next Monday." This approach helps to clarify your intentions and make your goals more tangible and achievable.
Break it Down
Breaking your goal into smaller, more manageable steps can make it less overwhelming and increase your chances of success. Instead of trying to change your entire diet at once, focus on one change at a time. For example, you might start by increasing your fruit intake or reducing your consumption of sugary drinks. Once you successfully incorporate one change, you can move on to the next, building momentum and confidence along the way.
Connect with Deeper Motivations
Understanding your "why" is crucial to forming new habits. Take some time to reflect on your motivations for wanting to develop healthier dietary habits. Are you aiming to improve your health, increase your energy levels, or set a positive example for your family? Connecting your goals to your core values and motivations will help you stay committed, especially during challenging periods.
Find Support
Seeking support from others can be incredibly beneficial. Consider finding a community or support group with similar goals or working with a certified health and wellness coach or a behavior change specialist, such as a psychologist. They can provide guidance, accountability, and valuable insights to help you stay on track. Additionally, sharing your journey with like-minded individuals can offer encouragement and help you stay motivated.
Plan and Prepare
Planning and preparing your meals in advance can make a significant difference in your success. Meal planning, adjusting your lifestyle, and adopting mindful eating practices are essential components of a sustainable diet. Try to cook at home most nights, as it gives you more control over the ingredients and portion sizes. When eating out, have a strategy in mind to make healthier choices.
Practice Self-Kindness
Changing habits is a journey, and there may be bumps along the way. Be kind to yourself and remember that setbacks are normal. Instead of dwelling on mistakes, practice self-compassion and use them as learning opportunities. Focus on your long-term goals, and don't be afraid to seek professional guidance if you need additional support.
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How to make healthy eating a habit
Making healthy eating a habit can be challenging, but there are several strategies that can help. Firstly, it's important to understand that habit formation takes time and consistency. Research suggests that it takes, on average, around 66 days to form a new habit, but this can vary from 18 to 254 days depending on the individual and the complexity of the habit. Therefore, patience and persistence are key.
To make healthy eating a habit, consider the following strategies:
- Set specific and realistic goals: Define what you want to achieve with your healthy eating habits and set specific, measurable, achievable, realistic, and time-bound (SMART) goals. For example, instead of saying you want to eat more fruit, a SMART goal would be to choose an apple as an afternoon snack three times a week.
- Break it down: Focus on making one change at a time. This helps to build confidence and makes the overall goal seem more manageable. For example, you might start by adding more fruits and vegetables to your diet, then gradually work on reducing processed foods or incorporating more whole grains.
- Find your "why": Connect your goals to deeper motivations. For instance, you might want to improve your health to have more energy or reduce your risk of chronic diseases. Knowing your "why" can help you stay motivated during challenging times.
- Make it a routine: Build healthy eating habits into your daily routine. For example, prepare healthy meals or snacks in advance so they are readily available when you're hungry.
- Visual and strategic reminders: Use visual reminders or set alarms to help keep your goals in mind and encourage routine practice. For example, place a sticky note on your fridge with a motivational message or a list of healthy snack options.
- Habit stacking: Link new habits to existing ones. For instance, if you already have a morning coffee routine, you could add a healthy habit like drinking a glass of water or taking a daily supplement at the same time.
- Find support: Share your goals with others for motivation and accountability. Working with a certified health and wellness coach or nutritionist can also provide guidance and accountability.
- Track your progress: Consider tracking your daily progress to see how healthy eating is affecting you in the short and long term. This could include counting your daily macronutrient intake, monitoring portion sizes, or tracking your weight and energy levels.
- Allow yourself treats: Remember, healthy eating doesn't mean depriving yourself of all treats. It's okay to indulge in moderation. Over time, as your body adjusts, you may naturally crave healthier alternatives, and you may even notice physical reactions when you consume high-sugar or high-salt foods.
Remember, habit formation is a journey, and it may take time to make healthy eating a seamless part of your daily routine. Be patient with yourself, focus on progress, and don't be afraid to seek support and guidance along the way.
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Frequently asked questions
Research suggests that it takes an average of 66 days to form a new habit, but it can take up to 8 months. The time taken depends on the complexity of the habit, personal motivation, and the context of the new behaviour.
Building a new habit can be challenging because it requires dedication, strategy, patience, and a systematic approach. It also takes time for new habits to form, and many people give up before they’ve given their new lifestyle choices enough time.
Some tips for building a new diet habit include setting SMART goals (Specific, Measurable, Achievable, Realistic, and Timely), finding support or accountability from others, and building on existing behaviours.
Some common diet habits that people try to build include increasing water intake, reducing sodium intake, incorporating more anti-inflammatory foods, and limiting sugar and salt intake.
