A guide on how to many days break a habit with the truth and the myth behind the question of how many days it takes to break a habit. Learn what are the factors that affect the time it takes to break a habit, and what are some tips to make it faster and easier.
Habits are the routines and behaviors that we perform automatically and repeatedly, without much conscious thought or effort. Habits can be beneficial or detrimental, depending on their impact on our health, happiness, and productivity.
In this article, we will explore the truth and the myth behind the question of how many days it takes to break a habit. We will also provide some tips on how to make it easier and faster.
The Myth of 21 Days
You may have heard or read somewhere that it takes 21 days to break a habit or form a new one. This idea is widely popular and often cited as a scientific fact. However, the truth is that there is no scientific evidence or research that supports this claim.
The origin of this myth can be traced back to a book published in 1960 by Dr. Maxwell Maltz, a plastic surgeon who noticed that his patients took about 21 days to adjust to their new appearance after surgery . He also observed that it took him about 21 days to form new habits in his own life. He wrote:
> “These, and many other commonly observed phenomena tend to show that it requires a minimum of about 21 days for an old mental image to dissolve and a new one to jell.”
However, he did not provide any data or experiments to back up his statement. He also did not claim that 21 days was a universal rule or a fixed number. He simply shared his personal observations and experiences.
Unfortunately, his book was misinterpreted and misquoted by many self-help authors and speakers who simplified his message and turned it into a catchy slogan: “It takes 21 days to form a new habit”. This slogan became viral and widespread, but it was not based on any scientific evidence or research.
The Truth of Variable Days
The answer to the question of how many days it takes to break a habit is not simple or straightforward. There is no universal rule or formula that applies to everyone and every habit. The time it takes to break a habit depends on various factors, such as:
– The type and complexity of the habit
– The frequency and duration of the habit
– The motivation and commitment of the person
– The environment and context of the person
– The personality and traits of the person
However, some researchers have attempted to estimate the average time it takes to break a habit based on empirical studies and experiments.
One of the most cited studies on this topic is by Phillippa Lally and colleagues from University College London . They conducted a study with 96 participants who wanted to form a new health-related habit, such as eating a piece of fruit, drinking water, or exercising. They asked them to report their behavior every day for 12 weeks, and measured how automatic their behavior became over time.
They found that on average, it took 66 days for a new behavior to become a habit. However, there was a lot of variation among the participants, ranging from 18 to 254 days. They also found that missing one or two days did not affect the habit formation process significantly.
Based on these studies and others , we can conclude that breaking a habit can take anywhere from a few weeks to several months, depending on the individual and situational factors involved. However, a reasonable ballpark figure is around two months or 60 days.
How to Break a Habit Faster and Easier?
While breaking a habit can be challenging and time-consuming, there are some strategies that can help you make it faster and easier. Here are some tips that you can try:
– Identify your triggers and rewards. A habit consists of three components: a cue, a routine, and a reward . A cue is what triggers you to perform the habit; a routine is what you do in response to the cue; and a reward is what you get from performing the routine. For example, if your habit is smoking, your cue might be stress, your routine might be lighting a cigarette, and your reward might be relaxation. To break a habit, you need to identify your triggers and rewards, and find ways to avoid or replace them.
– Replace your habit with a positive alternative. Instead of trying to stop doing something completely, try to replace it with something else that is more beneficial or enjoyable. For example, if your habit is snacking on junk food,
you can replace it with snacking on healthy food; if your habit is checking social media constantly,
you can replace it with reading a book or listening to music. This way, you can still satisfy your needs and desires without harming yourself or wasting your time.
– Make your habit inconvenient or unpleasant. Another way to break a habit is to make it harder or less appealing for you to perform it. For example, if your habit is drinking soda,
you can make it inconvenient by not buying it or keeping it out of sight; if your habit is biting your nails,
you can make it unpleasant by applying bitter nail polish or wearing gloves. This way, you can reduce your temptation and motivation to perform the habit.
– Use reminders and rewards. To reinforce your new behavior and prevent yourself from falling back into your old habit, you can use reminders and rewards. For example, you can use sticky notes, alarms, or apps to remind yourself of your goals and reasons for breaking the habit; you can also use incentives, prizes, or treats to reward yourself for sticking to your new behavior. This way, you can increase your accountability and enjoyment of the habit change process.
FAQs
Q: What is the difference between a habit and an addiction?
A: A habit is a behavior that you perform automatically and repeatedly, without much conscious thought or effort. An addiction is a behavior that you perform compulsively and excessively, despite negative consequences or harm. While habits can be beneficial or detrimental, addictions are always detrimental. Breaking an addiction is harder and more complex than breaking a habit, and may require professional help or treatment.
Q: What are some examples of good habits and bad habits?
A: Some examples of good habits are:
– Drinking enough water
– Eating a balanced diet
– Getting enough sleep
– Exercising regularly
– Meditating daily
– Reading books
– Writing a journal
– Learning new skills
Some examples of bad habits are:
– Smoking
– Drinking alcohol excessively
– Eating junk food
– Skipping breakfast
– Staying up late
– Procrastinating
– Multitasking
– Complaining
Q: How can I maintain my new habits after breaking my old ones?
A: To maintain your new habits after breaking your old ones, you need to keep practicing them until they become automatic and natural. You also need to monitor your progress and results, and adjust your habits as needed. You can also seek support and feedback from others who share your goals or values, such as friends, family, mentors, etc.
Conclusion
Breaking a habit is not easy, but it is possible. It can take anywhere from a few weeks to several months, depending on the individual and situational factors involved. However, a reasonable ballpark figure is around two months or 60 days. You can break a habit faster and easier by following some strategies, such as identifying your triggers and rewards, replacing your habit with a positive alternative, making your habit inconvenient or unpleasant, and using reminders and rewards.