21 Days to Create a Habit: Myth or Science?
Have you ever heard the saying, "It takes 21 days to form a habit"? It’s a popular idea that often gets tossed around, but where does it come from, and is it true?
The Origin of the 21-Day Myth
The idea traces back to Psycho-Cybernetics, a 1960 book by Dr. Maxwell Maltz, a plastic surgeon. Maltz observed that his patients typically took about 21 days to adjust to their new appearance or the loss of a limb. Over time, this observation was generalized and became a rule of thumb for forming new habits.
However, Maltz’s observation was more anecdotal than scientific. Modern research paints a more nuanced picture.
The Science of Habit Formation
In 2009, a groundbreaking study led by Dr. Phillippa Lally and her team at University College London challenged the 21-day rule. They followed 96 participants as they attempted to form new habits, ranging from drinking more water to daily exercise. The results revealed:
On average, it took 66 days to form a habit.
The range varied from 18 to 254 days, depending on the complexity of the habit and the individual.
Missing a day didn’t completely derail progress but could slow it down.
This study suggests that habit formation is a highly personal and variable process.
Why Do Habits Take Time?
Habits are behaviors that become automatic through repetition. They are rooted in the brain’s basal ganglia, which plays a key role in habit formation and memory. When you repeat an action consistently, neural pathways strengthen, making the behavior easier over time.
The length of time it takes to solidify these pathways depends on:
Behavior complexity: Simple habits (like drinking water) take less time than complex ones (like running daily).
Motivation: Higher intrinsic motivation often leads to faster habit formation.
Environment: Triggers and cues in your environment can either help or hinder consistency.
How to Build Habits That Stick
Start Small: Focus on one habit at a time. Small, actionable steps are less intimidating and easier to maintain.
Example: Start with 5 minutes of meditation rather than committing to an hour.
Consistency Over Perfection: Missing a day won’t ruin your progress. What matters is getting back on track.
Use Triggers: Pair your new habit with an existing routine. For instance, floss your teeth after brushing.
Track Your Progress: Use a journal, app, or habit tracker to stay accountable.
Be Patient: Give yourself grace. Habits take time, and persistence is key.
Reframing the 21-Day Rule
While the 21-day rule might not be scientifically accurate, it can serve as a motivational starting point. Committing to 21 days is a manageable goal and can help build momentum. Just remember, true habit formation is a longer journey.
Final Thoughts
Whether it takes 21 days, 66 days, or longer, the path to building new habits is less about the number of days and more about persistence, self-awareness, and adaptability. By understanding the science, you can set realistic expectations and create sustainable habits that improve your life!
Yoga Habits!
If you’d like a regular yoga practice to be a part of your healthy lifestyle and habits - we’re here to assist!
New in 2025!
In January, we are kicking off with a 21-days of yoga toolkit, included in your annual virtual on-demand membership.
Not subscribed yet? You can do so with our discounted yearly subscription sale here:
Here is a sample of what the weekly class recommendations will look like. The sample of the daily email of class + tip is also included above. The time commitment for this 21-days is intentionally manageable:
Beyond 21-days
After January, with your yearly on-demand subscription, we will provide additional support for your healthy habit-forming process:
January: daily class + at-home practice tips
February: weekly class recommendations calendar
March: monthly class recommendations calendar
This is all brand-new and we are thrilled about it! We can’t wait to offer you virtual support for your at-home practice. Particularly during the Minnesota winter months of January, February, and March - we are looking forward to the extra nudge and support as we work together to thrive in 2025!
