21 days to adopt a new habit, myth or reality? 🕒

The formation of new healthy habits is a longer process than previously thought. A recent study reveals that it can take up to a year for a habit to become automatic.

Researchers from the University of South Australia conducted a systematic review to understand the time required to form healthy habits. They found that while some habits may start to form in two months, others can take up to 335 days. This variability highlights the importance of perseverance in adopting new behaviors.


Chronic diseases, such as type 2 diabetes and heart disease, represent a significant portion of the disease burden. Adopting healthy habits can play a crucial role in preventing these conditions. Dr. Ben Singh, a researcher at the University of South Australia, emphasizes that the belief that it only takes 21 days to form a habit is a myth.

The study, which involved more than 2,600 participants, also identified key factors for successfully adopting new habits. Frequency, time of day, and enjoyment of the activity are determining elements. For example, integrating a new activity into the morning routine increases the chances of success.

Planning and the intention to perform a new behavior are also essential. Simple strategies, such as preparing workout clothes the night before or having a healthy lunch ready in advance, can facilitate the adoption of new habits. These findings could influence public health initiatives and personalized programs aimed at encouraging lasting behavioral changes.

Researchers stress the importance of not giving up too soon. Habit formation is a process that requires time and patience. These results pave the way for more effective approaches to support individuals in their quest for a healthier lifestyle.

Why do some habits take longer to form?

Habit formation depends on several factors, including the complexity of the habit itself. Simple habits, like drinking a glass of water in the morning, can form more quickly than complex habits, like exercising regularly.

The frequency with which an activity is repeated also plays a crucial role. The more an action is repeated, the more likely it is to become a habit. However, regularity is not the only factor; the context in which the activity is performed also influences the speed of habit formation.

Finally, perceived rewards and enjoyment of the activity can accelerate or slow down habit formation. If an activity is perceived as enjoyable or beneficial, it is more likely to become a habit quickly.

How does context influence habit formation?

The environmental and social context in which a habit is attempted can greatly influence its formation. For example, a stressful work environment can make it more difficult to adopt healthy habits, such as taking regular breaks to relax.

Environmental cues, like seeing a pair of running shoes near the door, can serve as reminders to encourage action. These cues help anchor the habit into the daily routine.

Moreover, social support plays an important role. Having friends or colleagues who share the same health goals can increase motivation and perseverance in adopting new habits. The social context can therefore be a powerful lever to facilitate behavior change.