Does It Really Take 30 Days to Form a Habit?

The idea that it takes 30 days to form a habit is a popular belief, but research suggests that the time required to establish a habit can vary significantly from person to person. Factors such as the complexity of the habit and individual circumstances play a crucial role in this process.

Understanding the Long-Form Habit Formation Process

A study published in the European Journal of Social Psychology in 2010 found that on average, it takes about 66 days for a new behavior to become automatic. However, the range observed in the study was from 18 to 254 days, indicating that some habits may take much longer to solidify. This highlights that the 30-day rule is not a universal standard and is more of a guideline rather than a hard and fast rule.

The Common Misconception: 21 Days to Form a Habit

There is a common misconception that it takes 21 days to form a habit. Unfortunately, the reality is a bit more nuanced. Here’s a breakdown of what to expect:

No Magic Number: The time it takes to form a habit depends on several factors, including: The complexity of the habit: Simple habits, such as drinking water in the morning, can be ingrained faster than complex ones, such as learning a new workout routine. Individual differences: We all learn at different paces, and our motivation levels fluctuate. Consistency: The more regularly you practice a behavior, the faster it becomes automatic. The Research Suggests: A starting point: A 2009 study suggested that simple habits might take an average of 66 days to feel automatic. A larger range: More complex habits can take far longer, potentially up to 254 days.

Variability in Habit Formation

What does this mean for you?

Don't Get Discouraged: Forming a habit takes time. Don't beat yourself up if it takes longer than 21 days. Focus on Consistency: It's better to practice a habit somewhat imperfectly every day than to do it perfectly once or twice a week. Celebrate Small Wins: Acknowledge your progress with small milestones.

The Role of Repetition in Habit Formation

The popular notion that a habit takes 30 days to solidify is only partially true. James Clear, in his book Atomic Habits, discusses how it’s not the number of days that matter, but the number of times a habit is repeated. The key threshold for a habit to become automatic is the point where it integrates into your daily routine. However, this threshold varies greatly from person to person and is not determined by the number of days but simply the number of repetitions.

Clear emphasizes the importance of start with repetition, not perfection. Focus on taking some form of action every single day and keep repeating it until it becomes automatic. If you are looking for a more average timeframe, it tends to be around 90 days, but it can vary depending on the difficulty of the habit.

Further Reading

If you’d like to learn more about habits, you can click here to see my notes on James Clear's book Atomic Habits.