How Long Does It Take to Create a Habit? (Science Says + 6 Tips)

You may have heard it before. The well-known "21-day rule" says that it only takes three weeks to form any habit. If you drink water every morning for 21 days, you'll be great at staying hydrated. If you work out every day for 21 days, you'll become an exercise fanatic.

But here's the thing. That 21-day number? It's not really the whole story.

Many of us are curious about "How long does it take to make a habit?" because we're sick of starting and stopping. We need real change that stays.

The answer is not a fixed number, that's the truth. It's really a range that varies depending on a lot of things. Some habits form faster than others. Some people can adapt more quickly than others. Also, some habits are just harder to break.

In this post, you'll discover what science really says to answer the question “How long does it take to create a habit?”. This article will explain the 21-day rule, what experts have discovered, and most importantly, how to make habits that last.

What Science Says About Building Habits

Why the 21-Day Rule Doesn't Work

First, let's talk about that well-known 21-day rule. Where did it come from?

In the 1960s, Maxwell Maltz, a plastic surgeon, wrote "Psycho-Cybernetics". He noticed that it took people about 21 days to get used to having surgery on their faces or feeling phantom limbs. Maltz said that people had to get used to it for "a minimum of about 21 days".

The important word, though, is "minimum".

The original meaning of this comment changed over time. It became popular to say that it took exactly 21 days to form a habit. The word "minimum" was taken out.

Maltz wasn't even looking into how habits form. His focus was on physical adaptation. There is a big difference between getting used to how you look and starting to work out every day.

This is why the 21-day rule is frustrating. After three weeks of working out, you expect it to become second nature. You're still having a hard time getting to the gym on day 22. You feel like you've failed, when really, you just needed more time.

What Real Research Shows

So what's the real answer? In 2009, researcher Phillippa Lally and her team studied 96 people over 12 weeks. Everyone picked a new habit to build.

The outcomes opened our eyes. For most people, it took 66 days for a habit to become second nature. In reality, the range was very large, spanning 18 to 254 days.

What's the big deal?

First, the depth of the habit was important. It became easier to drink water than to do 50 sit-ups. Simple habits stick around longer than complicated ones.

Second, differences between people played a big part. How long it takes to form a habit depends on your personality, the habits you already have, and how stressed you are.

Third, being consistent was very important. It took a lot longer for people who missed more than one day to form habits. 

How Your Brain Builds Habits

Getting to know your brain will help you be patient with the process.

Your prefrontal cortex works hard when you start a new habit. You have to consciously remember each step. But as you do it over and over, your brain makes better connections between neurons. The basal ganglia gradually take control. This is where automatic behaviors live. Soon, your habit needs less conscious effort.

6 Tips to Build Habits That Stick

Start Small and Simple

The biggest mistake people make is trying to change too much fast. When they haven't moved in months, they want to work out every day for an hour. They've never been able to sit still for five minutes, but they try to meditate for thirty.

This is what James Clear, author of "Atomic Habits", calls the "two-minute rule". Cut down on your habit until it takes you two minutes or less to do it. For example, you can start with "put on my workout clothes" instead of "work out for an hour". Instead of "read for 30 minutes", start with "read one page". Try "cut up one vegetable" instead of "cook healthy meals".

This method works because it takes away the fear part. If you want to know how long it takes to form a habit, keep in mind that small habits form more quickly than big ones.

Once the small version works on its own, you can gradually expand it. But begin slowly and give your brain time to adapt.

Make It Obvious

The things around you have a big impact on how you form habits. So, leave a full glass of water next to your bed if you want to drink more. Put a book on your pillow if you want to read more. And if you want to take vitamins? Put the bottle next to your coffee maker.

These things in your surroundings trigger your memory. They help you remember your new habit without having to make an effort alone.

Another strong way to remind yourself is to use a habit tracker such as Habitify. Seeing your habit list on your phone lets you keep in mind what you need to do. The visual progress tracking becomes a part of the setting and helps you stay on track.

Make It Attractive

Combine your new habit with something you already like. This method is known as temptation packing.

Love listening to podcasts? You should only listen to your favorite show while you work out. Enjoy a certain kind of coffee? You should only drink it while you write your morning pages. Hooked on a TV show? Watch it only while you do the laundry.

The approach works because your brain starts to connect the new habit with good feelings. You start to look forward to your podcast time instead of hating your workout.

The more appealing you make a habit, the less you'll worry about how long it takes to form. When you enjoy the process, it's much easier to stick with it.

Make It Easy

Take away possible obstacles that could stop you from doing your habit. Get your clothes ready for the gym the night before. Snacks will be easy to make if you cut up veggies on Sunday. Keep your pen and journal next to your bed.

Making your habit easy will help you stick with it more often, even when things get tough. When you're tired, stressed, or busy, convenience becomes important.

Small amounts of friction can completely stop the building of a habit. For instance, you might not do yoga at all if you have to look for your mat every morning. You're much more likely to use it if it's already set up in your living room.

Make It Satisfying

For new behaviors to stick, your brain needs quick positive feedback. But here's the thing: Many good habits don't give you quick gratification, which is a shame. When you work out, you get tired before you get energized. It takes weeks for healthy eating to pay off.

This is why keeping track of habits is so useful. Habitify gives you that instant satisfaction by showing you your progress. How? Checking off a completed habit can give your brain a small boost of dopamine. You see your streak growing. You recognize that your rate of consistency goes up.

You might not think that these little events are important, but listen, they are. They communicate to your brain that this action is worthwhile doing again. Seeing the results helps you stick with the habit and see the long-term advantages.

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Be Patient and Persistent

Setbacks are normal. You'll miss days. You'll feel unmotivated. You'll wonder if you're making any progress at all.

Don't forget that being consistent is more important than being perfect. You can get back on track the next day if you miss one. Don't let one mistake cause you to give up on your habit completely.

According to research, missing a single opportunity to do your habit doesn't have a big effect on how it forms in the long run. But skipping a few days in a row can make you start over.

All I want to say is, please be kind to yourself. It takes practice to get better at creating habits, just like any other skill. The more habits you successfully build, the better you become at the process.

Think About Who You Want to Become

Instead of thinking about what you want to achieve, focus on who you want to become. This small change can have a huge effect on your progress.

Not "I want to run a marathon", but "I am a runner". Rather than "I want to eat healthier", look at "I am someone who nourishes my body well". Replace "I want to write a book" with "I am a writer".

It's much easier to stick to your habits when they fit with who you are. Specifically, you're boosting your sense of self every time you get into the habit - you're showing yourself that you really are the kind of person who acts this way.

Final Thoughts

Now you have the answer to “How long does it take to create a habit?”, and it isn't simple. It can be anywhere from 18 to 254 days, with 66 days being the average. But the exact time frame will rely on how hard the habit is, how consistent you are, and how different you are.

In the morning, you grab that glass of water without giving it a second thought. You lace up your running shoes like you've done it forever. Yeah, the habit has become part of you. You missed the exact moment it happened.

Some habits take longer. Some come more easily. The way your brain works is its own thing. Fighting this fact only makes you tired. Let's start small right now. Put the book next to your bed. Lay out your clothes for the gym. Open Habitify and mark day one.

The question isn't "How long does it take to create a habit?". The question is: Will you begin?