They were lying to you - habits aren't made in 21 days.

A new study from the University of Australia found that healthy habits weren't made in 21 days, but started forming when being consistent for over two months (median 59-66 days) and stuck around at around 335 days.

Consistency over Motivation

We've all been there. It's January 1st, and you've decided to become the "new you". You take on a multitude of new goals, and make this year the year. You hit the ground running, the gyms are busy and your motivation is at an all time high. But on week 4, you're a bit exhausted and your hour-long workout today sounds like the largest hurdle of the day.

"I'm just not motivated today" or "one day won't break my progress". That one day turns into a second day, and all of a sudden it's February 15th and you haven't been to the gym in weeks.

So what happened? Why do you always feel like you're giving up too early?

The truth is, you're not weak - your approach just could use some work. You didn't account for rest days and you didn't work up to hour-long workouts or 5 am alarms. You paid attention to your motivation level which wanes from day to day based on your work load or even which part of your cycle you might be in. You lacked consistency in order to form a habit.

"Consistency beats intensity. Consistency beats volume. Consistency beats passion. Consistency dictates results. Consistency is what defines character" - Rich Roll, world-renowned ultra-endurance athlete

University of Australia finds that healthy habits take 335 days to implement.

In the first systematic review of its kind, UniSA researchers found that new habits can begin forming within about two months (median of 59-66 days) but can take up to 335 days to establish.

The study, included 20 studies with a total of 2601 participants, and looked at a variety of health related behaviors such as physical activity, reducing sedentary behaviors (sitting, watching TV, scrolling your phone), drinking enough water, nutrition habits and even dental flossing.

They found that the determinants that affected the participants forming the healthy habit included the frequency or consistency (hint, hint), timing of the habit, the type of habit and the context in which it was formed.

For example, the individuals that added their habits to their daily morning routine, were able to maintain a healthy habit longer than those who implemented a "21 day challenge". It was also found that forming new cue-behavior association also increased success of healthy habits. Many may have heard of this as "Habit Stacking"

Habit Stacking

Habit stacking takes advantage of the areas of your lives that are already automatic and reliable such as brushing your teeth, cup of coffee, walking the dog, etc. Habit stacking involves you attaching a new habit to an already engrained habit which initiates habit loops.

How to:

1. List your current habits—daily and consistent ones like brushing your teeth or having coffee.

2. Write down habits you want to form, like waking up early or meditating. Small, consistent actions are key.

3. Build a logical habit stack. Don’t pair tasks that clash with your mood or routine.

4. If it works, add more habits—like stretching during your skincare routine.

5. If it’s not working, use rewards. Struggling to meditate? Try the Premack principle: earn an extra 5 minutes scrolling your phone or light your favorite candle.

   
   
   
   
   
   

Healthy Habits take time.

Change is uncomfortable, but necessary for most of us. It takes time to change what you've been doing for years, and it's unrealistic to assume that the habit will change overnight or even in a month. Consistency with habit making means showing up every day while also taking into consideration the long-term success vs. the short term. For example, if you're sick and can't exercise it's important to have grace and recognize pushing yourself will only hurt your progress in the long term. Once you feel better, you get back into it and start small.

Consistency can mean 20 minutes workouts, waking up 5 minutes earlier every day, drinking a little more water every day, etc. You have the power to change your habits, just show up 1% better every day and know that it can take up to 335 days based on the new research!

Sources:

University of South Australia. "Myth busted: Healthy habits take longer than 21 days to set in." ScienceDaily. ScienceDaily, 24 January 2025 <www.sciencedaily.com/releases/2025/01/250124151347.htm>.

Clear, J. (2018). Habit Stacking: How to Build New Habits by Taking Advantage of Old Ones. James Clear. https://jamesclear.com/habit-stacking

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