Many of us want to break a bad habit at least once in our lives. From quitting smoking to engaging in less screen time to cutting back on unhealthy foods, creating a new habit to replace the bad can feel like a big task. But how long does it really take to break a habit, and what dictates the process?
Let’s get started.
The 21-Day Myth
If you’ve ever heard that it takes 21 days to break a habit then you’re not alone. Dr. Maxwell Maltz, a plastic surgeon, developed this idea when he noticed that his patients took about three weeks to adapt to their new appearance after having surgery with him.
But remember, this is more of a guideline than a scientific fact. Self-help books and media have greatly promoted the concept of 21 days, but that’s not necessarily correct for everybody.
The Real Timeline: 2 to 8 Months
According to a 2009 study by Dr. Phillippa Lally and her colleagues at University College London, it takes about 66 days, on average, for a new behaviour to become routine. But it can take a lot more time to break a habit, and how long that process takes varies greatly from person to person, with many factors at play.
The Nature of the Habit: If the habit is relatively simple, like consuming an extra glass of water each day, you’re likely to break it more quickly than a more complex habit, such as late-night snacking or smoking. More complex habits, those linked with emotion or routine, generally take longer to change.
Consistency: The better you master practicing a health alternative, the quicker your brain will form new neural pathways and replace the old habit. Consistency is important to all long-lasting change.
Motivation and mind-set: Your own commitment and the why behind your choice to break the habit significantly determine how quickly you can progress. If your smoking is being driven by strong personal goals or health, you may be more motivated and therefore have an easier time quitting.
Support system: Having a support system in place, through friends, family, or a therapist can provide accountability and encouragement to continued best behaviors. Accountability can also help to speed up and smooth out the process by pushing you and holding you accountable as to how you’re doing.
Triggers and Environments: The setting you’re in and the triggers that lead to the habit can play a role in how easy it is for you to break the habit. If your triggers can be recognized and minimized — whether it’s stress or particular environments — breaking the habit may happen more quickly.
Why It’s Hard to Quit a Habit
Changing behaviour means changing the brain. Repetition of behaviour builds neural pathways in your brain that enable you to carry out the behaviour more easily, and less consciously. When you’re trying to eliminate a habit, your brain has to essentially “unlearn” that pathway and build a new one, a process that takes time and energy.
Moreover, bad habits are often so closely tied to feelings, comfort or stress relief. Because the behaviour becomes a coping mechanism, the emotional connection can make it more difficult to break the habit.
Yes, addressing the consideration directly, or rather indirectly by addressing the emotional facet which parallels the formation of the habits, enhances chances of long-term success.
Tips for Breaking a Habit
If you’re trying to break a bad habit, here are some strategies that can help accelerate the process:
Start Small: Set small, achievable goals. Making sudden drastic changes all at once can feel overwhelming and lead to burnout.
Replace the Habit: Avoid just eliminating the bad habit and replace it with a healthy alternative. For example, if you’re trying to stop smoking, replacing it with deep breathing exercises or chewing gum will help fill the void.
Track Your Progress: Tracking your progress will help you stay motivated. Even better is when you celebrate small wins on your way to your goals to remind you how well you’re doing and how far you’ve come.
Be Patient: Habits develop over time, and so must your breaking of them — it’s not a quick fix. Be patient with yourself and realize that relapses are part of the process. The more resilient you are, the faster you will come back to where you left off.
Hi, I’m Elizabeth A., a passionate writer with a knack for crafting engaging, thought-provoking content. I love exploring topics ranging from lifestyle and culture. I aim to inform, inspire, and connect with readers through every piece I create.