The Myth of 21 Days
Understanding the Real Journey to True Change
By
June 19, 2024
We've all heard the claim: it takes 21 days to form a new habit. This idea has permeated self-help books, motivational speeches, and countless blog posts. But like many catchy phrases, it oversimplifies a complex process. The truth is, achieving lasting change—whether it's breaking an old habit or adopting a new one—takes more than just three weeks. Let’s dive into why this is the case and explore what it really takes to make sustainable changes in our lives.
The 21-day myth can be traced back to Dr. Maxwell Maltz, a plastic surgeon who noticed that it took about 21 days for his patients to get used to their new faces. In his 1960 book, "Psycho-Cybernetics," Maltz generalized this observation to suggest that people take 21 days to adjust to any major life change. Over time, this concept morphed into the idea that it takes 21 days to form a new habit. However, Maltz’s work was more about adaptation to change rather than the formation of habits.
Recent research provides a more accurate timeline. A study conducted by Dr. Philippa Lally and her team at University College London found that, on average, it takes 66 days to form a new habit. This study, published in the European Journal of Social Psychology, followed participants over 12 weeks as they attempted to adopt new behaviours. The time it took for these behaviours to become automatic varied widely among participants, ranging from 18 to 254 days.
This variation depends on several factors, including the complexity of the habit, individual differences, and environmental influences. For example, simple habits like drinking a glass of water in the morning may form more quickly than complex ones like exercising for 30 minutes each day.
True change requires more than just a set number of days; it requires a deep commitment and consistent effort. Here are some key elements that contribute to making lasting changes:
Understanding why you want to make a change is crucial. Clear, compelling reasons provide the motivation needed to persevere through challenges. Whether your goal is to improve health, boost productivity, or enhance personal growth, having a strong "why" keeps you focused.
Attempting to make a big change all at once can be overwhelming and discouraging. Breaking your goal down into smaller, manageable steps makes the process more approachable and increases the likelihood of success. Celebrate each small victory to maintain motivation and build momentum.
Your environment can significantly impact your ability to change. Surround yourself with supportive people who encourage your efforts. Additionally, modify your environment to minimize triggers that can lead to old habits and to make new habits easier to perform.
Change is rarely linear. There will be setbacks and plateaus, but patience and persistence are key. Understanding that it's normal to encounter difficulties helps you stay committed and continue moving forward, even when progress seems slow.
Being kind to yourself during the process of change is vital. Self-criticism can derail your efforts, while self-compassion fosters resilience. Recognize your progress, forgive your slip-ups, and maintain a positive mindset.
Embracing the truth about habit formation—that it’s a longer, more complex process than 21 days—allows for a more realistic and compassionate approach to personal growth. True change is a journey, not a sprint. By setting realistic expectations, committing to your goals, and persevering through challenges, you can achieve lasting transformation.
So next time you hear that it only takes 21 days to change your life, remember that while it’s a nice idea, the real path to change is about consistent effort over time. Embrace the journey, be patient with yourself, and celebrate the milestones along the way. True change is worth the effort, no matter how long it takes.
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