How Long Does It Actually Take to Build a New Habit?

How long does it take to build a habit? That’s a question I’ve asked myself dozens of times. Some say 21 days. Others say it takes months. As someone obsessed with productivity and behavior design, I had to know the truth—so I dug into the research and tested it in my own life.

Debunking the 21-Day Myth

The 21-day rule is a popular notion, but it lacks scientific backing. This idea originated from Dr. Maxwell Maltz, a plastic surgeon who observed that his patients took about 21 days to adjust to their new appearances. Over time, this observation morphed into the belief that any habit could be formed in 21 days, despite the lack of empirical evidence supporting this timeframe.

How Long Does It Take to Build a Habit, According to Research?

A study conducted by Dr. Phillippa Lally and her team at University College London found that, on average, it takes about 66 days for a new behavior to become automatic. However, the duration varied significantly among participants, ranging from 18 to 254 days. This variation depended on factors like the complexity of the behavior and individual differences.

Further research from the University of South Australia analyzed data from over 2,500 participants across 20 studies. They discovered that forming new habits, such as regular exercise or daily flossing, typically takes about 106 to 154 days. The study emphasized that success in establishing new habits depends on factors like frequency, timing, and enjoyment of the activity. 

What Affects How Long It Takes to Build a Habit?

Several elements can affect how quickly a habit forms:

• Complexity of the Behavior: Simple habits like drinking a glass of water every morning may form faster than complex ones like establishing a daily workout routine.

• Frequency: The more often a behavior is repeated, the more likely it is to become a habit.

• Consistency: Performing the behavior in the same context (e.g., time of day, location) can strengthen habit formation.

• Individual Differences: Personal motivation, lifestyle, and psychological factors play a role in how quickly habits are established.

How to Speed Up the Habit Formation Process

One thing I kept asking myself while researching this topic was, “Can I make this go faster?” While there’s no magic button, there are definitely ways to accelerate the habit-building process based on both psychology and personal experience.

1. Use Implementation Intentions to Build a Habit Faster

This is a fancy way of saying: plan exactly when and where you’ll perform the habit. Instead of saying “I’ll start journaling,” say, “I’ll write in my journal right after I brush my teeth at 9 PM in my bedroom.” This tactic helps lock your habit into a consistent cue.

2. Combine Enjoyment with Building a Habit (Temptation Bundling)

This is known as temptation bundling—a term popularized by behavioral economist Katy Milkman. If you want to build a habit faster, bundle it with something you already enjoy. For example, I started listening to music only after I begun getting work done, and now I actually look forward to it.

3. Use Visual Cues to Build a Habit That Sticks

Humans are visual creatures. If you’re trying to drink more water, put a full bottle on your desk. Want to work out in the morning? Lay out your clothes the night before. The more you visually prime yourself, the more automatic the habit feels—faster.

4. Track Progress to Build Habits More Efficiently

Whenever I track a habit—especially in the early stages—I notice I stick with it longer. Use a habit tracker (physical or digital) to mark your progress. And don’t underestimate the power of small rewards. Even saying “Nice work” out loud counts.

5. Don’t Skip Twice: My Rule for Habit Consistency

I learned this one the hard way. Missing once won’t break the system—but missing two days in a row makes it way harder to get back on track. It’s important to acknowledge that life happens and you can’t be perfect all of the time but once you start missing the work you habit breaks down faster than it builds up.

My Personal Experience with How Long It Took Me to Build a Habit

In my journey to build better habits, I’ve found that patience, consistency, and enjoyment are key. For instance, when I aimed to incorporate a 4 hour deep work block after my morning routine, it took me about few weeks before it felt like a natural part of my day. There were days I wasn’t as productive, but I didn’t let that derail my progress. Instead, I focused on making the work fun and getting back on track the next day.

Best Tips on How to Build a Habit That Lasts

Based on both research and personal experience, here are some strategies to help you build new habits:

1. Start Small: Begin with manageable changes to avoid feeling overwhelmed.

2. Be Consistent: Try to perform the new behavior at the same time and place each day.

3. Use Triggers: Associate the new habit with an existing routine, like brushing your teeth or making coffee.

4. Track Your Progress: Keeping a journal or using habit-tracking apps can help maintain motivation.

5. Be Patient: Understand that forming a new habit is a process that varies for each individual.

6. Use habit loops: We have another blog post going in depth on habit loops. You want to be intentional with the cue that begins your habit, the process of the habit, and the reward you get afterwards.

Final Thoughts: So How Long Does It Take to Build a Habit?

So, how long does it actually take to build a new habit? The answer isn’t straightforward. While the 21-day rule is a myth, research suggests that it typically takes between 66 to 154 days, depending on various factors. However, you now know how to speed up that process. The key takeaway is to remain patient, consistent, and make it fun. Remember, it’s not about perfection but persistence.