How Long Does It Take to Develop a Habit?

January 1st will be here before we know it.

As I have written in the past, I'm not big on New Years' Resolutions. I feel they can set us up for failure.

Instead, having a goal is the way to go.

But, vague, unrealistic goals without a plan are just as bad as resolutions.

I've also mentioned in the past that these goals should be SMART goals. SMART goals must be:

Specific

Measurable

Achievable

Relevant

Time-Bound

So, let's say you want to accomplish the old, "Lose 10 lbs." Well, that is specific and also measurable. The question remains is it Achievable, Relevant, and Time-Bound.

I say YES! But we need to develop these goals into habits.

So, how long does it take to develop a habit?

The 21-Day Myth

For years, conventional wisdom touted the "21-day rule," suggesting that it takes just three weeks to form a new habit. This idea originated from Dr. Maxwell Maltz's 1960 book "Psycho-Cybernetics," where he observed that amputees took about 21 days to adjust to the loss of a limb. However, this oversimplification doesn't hold up to scientific scrutiny.

The reality is, it can be more complicated than that.

I saw a study that said, on average, it takes 66 days for a new behavior to become automatic. However, this timeframe can vary significantly based on several factors:

1. Complexity of the habit: Simple habits, like drinking a glass of water after waking up, may form more quickly than complex ones, like adhering to a new exercise regimen.
2. Individual differences: People's personalities, motivations, and circumstances play a role in how quickly they can form habits.
3. Consistency: The more consistently you perform the new behavior, the faster it becomes habitual. I think consistency is key. Sure, there will be times you don't feel well enough to go for the walk or you are at your 90 year old mom's birthday party and are handed a piece of cake.
4. Environment: A supportive environment can facilitate habit formation, while a challenging one may hinder it. Can never find your running shoes or don't have any "real food" in your fridge? That is not going to make things easy. Having an accountability partner can make all the difference. When I was training for my Mt Katahdan hike a few years ago, my sister, who lives in Maine and I talked while we exercised.

Tips for Successful Habit Formation

1. Start small: Begin with manageable changes to increase your chances of success.
2. Be consistent: Try to perform the new behavior at the same time or in the same context each day. For me, mornings worked best before my day started but eves might be better for you.
3. Use reminders: Set alarms or leave visual cues to prompt your new habit.
4. Celebrate small wins: Acknowledge your progress to stay motivated.
5. Be patient: Remember that habit formation is a process, not an event.
6. Don't beat yourself up if you slip. We are human. Just get back on the horse the next day.

Final thoughts

While there's no one-size-fits-all answer to how long it takes to develop a habit, understanding that it's a gradual process can help set realistic expectations. The key is consistency and persistence. Whether it takes you 21 days or 66, keep at it – your future self will thank you for the positive changes you're making today.

Oh, and let's not wait until January 1st to start. Focus on how far ahead you will be if we lay the groundwork today!

Remember, the journey of habit formation is just as important as the destination. Embrace the process, learn from setbacks, and celebrate your progress along the way.

I'd love to hear things you have done that helped keep you on the right path.

Have questions or something I may be able to help you figure out, schedule a quick complimentary call with me by clicking HERE to see my online calendar

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All the best.

Rick Fingerman, CFP?, CDFA?, CCPS?

617-630-4978

[email protected]

Financial Planning Solutions, LLC (FPS) provides this blog for informational and educational purposes only. Nothing in this blog should be considered investment, tax, medical, or legal advice. FPS only renders personalized advice to each client. Information herein includes opinions and source information that is believed to be reliable. However, such information may not be independently verified by FPS