Creating and breaking habits can be a complex process influenced by many factors.
We tend to address many things in our lives or believe, one size fits all, when you think about it, this is ridiculous, simply because we are all unique.
I want to change, but I want it to happen yesterday, and I don’t want to put in the work.
What’s the quickest and easiest way to change my life?
This is an attitude from experience, which is going to cause issues – where it is beneficial for sustainable change to be created, as quickly as possible – change is a process you must embrace fully, to see the results you want in your life.
Habits are Automatic Behaviours You Perform without Conscious Thought.
The time it takes to create a new habit or change an existing one can vary greatly from person to person.
A study performed by University College London found that, on average, it takes around 66 days for behavior to become a habit. However, this number can range from 18 to 254 days, depending on the individual and specific habit in question.
The 21-Day Myth.
It’s possible you’ve heard of the “21-day Rule”, which suggests it takes 3 weeks to form a habit.
This is not something I’d heard of personally when I decided to change my life, it would seem this is widely circulated, but oversimplifies the process. To my mind, if you want to create a new life, then making a commitment to it, trumps how long it might take, or shortcuts.
Factors Influencing Habit Formation.
Complexity of the Habit.
Simple habits might take less time to form than complex ones, for example, drinking a glass of water before bed, and first thing in the morning, for hydration purposes. Would become a habit more quickly, than learning to play a musical instrument.
In my own experience, breakfast, and juice, or water, before walking each morning was essential. Being unable to walk unaided, meant that walking must be a priority, become a habit, or I’d not reach a point where I could progress to the next part of my recovery after the hospital.
Frequency and Consistency.
Habits that are practiced consistently have a far better chance of becoming ingrained, for me, walking was the beginning of exercise being a regular part of my life again, daily repetition often leads to quicker habit formation.
Motivation and Commitment.
Your level of motivation and commitment can have a massive impact on how long it takes to make the habit ‘stick’. Strong motivation, such as creating a new and more fulfilling life, helps expedite the process.
Individual Differences.
Everyone is different, we are all unique, embrace this, and accept it. I’d suggest you don’t compare yourself to others, learn from them, or use what other people more advanced than yourself are doing, as a positive way of motivating yourself, this can be extremely powerful.
While you are creating new healthy habits, be as aware as possible about what you are doing, and why you are doing it, I often found myself, chasing other people on Social Media (Strava). The process is meant to be enjoyable, for your benefit, and for that of the ones you care about most in life.
Breaking Habits.
Breaking a habit can be just as challenging as forming one. While there isn’t a specific timeline for breaking habits, research suggests it might take longer to eliminate a deeply engrained habit, than to form a new one.
One approach to breaking a habit is to modify, and, or replace it with a more positive one. For example, when I decided to change my life, and that drinking alcohol would never be a part of it again, I still spent a great deal of time with my friends, in the pub/bar, I’d spent most of my adult life in.
What I was also doing at this time, was walking, cycling, going to the gym, eating a nutritionally healthy diet, keeping myself hydrated, and sleeping when necessary, living a more balanced lifestyle.
Conclusion.
In conclusion, the time it takes to form or break a habit varies widely and depends on several factors. While the 21-day Rule, has been debunked, research suggests that ir can take anywhere from 18 – 254 days to establish a new habit.
Breaking habits might take longer, especially if they are deeply ingrained.
This is where patience, consistency, motivation, adaptability, and flexibility, are key if you are to successfully form and eliminate habits.
Ultimately, the journey to change habits is a personal one, and it’s essential to tailor your approach to your unique circumstances and goals.