66 Days To Form A Habit
How Long Does It Take to Form a Habit? Start Today (1st January) and Succeed by 8th March!
Have you ever wondered how long it truly takes to build a habit that sticks? Perhaps you’ve heard the old “21-day rule,” which suggests that repeating an activity for three weeks makes it second nature. While this idea is appealing, science tells us that the truth is a bit more nuanced.
According to a 2009 study by Dr. Phillippa Lally and her team, the average time it takes to form a new habit is 66 days. This means that if you start working on a new habit on 1st January, by Saturday 8th March, your brain could already have laid the groundwork to make this behavior automatic. Here’s how to understand the science of habit formation and how to set yourself up for success.
The study by Dr. Lally, published in the European Journal of Social Psychology, tracked participants as they tried to build a new habit. Researchers found that the time required to automate a behaviour ranged from 18 to 254 days, with the average being 66 days.
This means that while some habits (like drinking a glass of water with breakfast) might become automatic relatively quickly, more complex ones (like committing to daily exercise or changing your diet) can take much longer.
The good news? The process of forming a habit is forgiving. Missing a day or two won’t erase your progress, as long as you stay consistent overall.
Starting today, 1st January 2025, you have exactly 66 days until March 8th. This is your window to cultivate a habit that will last. Whether you want to adopt a healthier lifestyle, learn a new skill, or improve productivity, the key is to focus on small, consistent actions.
Here’s a step-by-step guide:
1. Choose Your Habit Wisely
Pick something meaningful and realistic. Ask yourself:
– Why do I want this habit?
– How will it improve my life?
For example, instead of saying, “I want to be healthier,” narrow it down to a specific action like, “I’ll walk for 20 minutes every morning.”
2. Start Small
Avoid overwhelming yourself. It’s better to aim for a small, sustainable change than to take on too much. For example:
– Write one sentence a day instead of trying to finish a book.
– Meditate for 2 minutes instead of 20.
Small wins build momentum and confidence.
3. Track Your Progress
Use a habit tracker, a journal, or an app to keep yourself accountable. Marking off each day you complete your habit helps you visualise your progress and motivates you to stay consistent.
4. Create Triggers and Routines
Habits thrive on consistency. Pair your new habit with an existing routine or set a specific time to practice it. For example:
– Drink a glass of water right after brushing your teeth.
– Go for a run immediately after work.
5. Be Patient and Persistent
Remember, habit formation is a journey, not a race. If you stumble, don’t give up. Focus on building the habit more days than not.
By 8th March 2025, your new habit could be well on its way to becoming automatic. Imagine waking up that Saturday morning and realising that the habit you’ve worked on no longer feels like a chore, it’s simply part of who you are.
If you start today, you’re setting yourself up for success. Whether it’s exercising, journaling, or building a better morning routine, you’ll have built a foundation for lasting change by that date.
Building a habit isn’t about perfection; it’s about consistency. With 66 days of effort, you can rewire your brain and turn an intention into a sustainable behaviour.
So, what habit will you start today? By the time 8th March rolls around, you could have achieved something transformative. Let’s make it happen, one small step at a time.
Your future self is waiting.