Understanding Habits: How Long Does It Take To Break A Habit?

Habits are an integral part of our life. From waking up to going to bed, we adopt many habits that shape our daily routine. Some habits contribute to our personal growth and well-being, while others can hinder our progress. Breaking a habit can be challenging, but understanding the process can make it more manageable. In this blog post, we'll explore the nature of habits and take a deeper look at the question: How long does it take to break a habit?

Nature of habits

Habits are self-operating behaviors that we do without giving a thought. They are deep rooted patterns of behavior that we develop over time. Our brain creates neural pathways to streamline repetitive tasks, allowing us to conserve mental energy. However, not all habits are beneficial. Some can be detrimental to our physical and mental health, relationships, and overall success.

Habit Breaking: The 21-Day Myth

You must have heard the common belief that it takes 21 days to break a habit. The idea originated from a book published in the 1960s by plastic surgeon Dr. Maxwell Maltz. He observed that it took about 21 days for his patients to adjust to their new physical appearance. Over time, the concept became popular and applied to habits in general. However, recent research suggests that the 21-day rule is a myth.

Reality: Breaking Habits Takes Time

A 2009 study by researchers at University College London found that it takes an average of 66 days to successfully quit a habit. Study participants were asked to choose a new habit and report how long it took them to perform it automatically, without conscious effort. Depending on the person and the complexity of the habit, the range varies from 18 to 254 days.

Factors Affecting Habit-Breaking Time

While the 66-day average provides a general guideline, it's important to understand that breaking a habit is a highly individual process. Several factors can affect the time it takes to break a habit:

1. Habit complexity: Simple habits can be easier to break than more complex habits that are established over a longer time period.

2. Personal motivation: The level of motivation and commitment to break a habit plays an important role in the speed of habit change.

3. Environmental Influences: The environment we are in can either support or hinder our efforts to break a habit. Surrounding yourself with positive influences and removing triggers can speed up the process.

4. Support system: Having a strong support system can provide accountability and encouragement throughout the habit-breaking journey.

Habit Breaking Strategies

Although breaking a habit can take time, there are several strategies that can aid in the process:

1. Set Clear Goals : Define your desired outcome and create specific, achievable goals. This will serve as a guiding path and give you a sense of direction.

2. Replace with positive habits : Instead of focusing solely on quitting a habit, redirect your energy toward adopting new, healthy habits that help your well-being.

3. Identify triggers : Identify the situations, feelings or people that trigger your habit. Once you identify these triggers, you can create strategies to avoid or manage them effectively.

4. Practice Mindfulness : Develop self-awareness and be mindful of your actions. Focus on the habit you want to quit and consciously choose alternative behaviours.

Breaking a habit is a process that requires time, patience, and dedication. While the popular belief of a 21-day deadline to quit is a myth, research shows that it takes an average of 66 days to successfully quit a habit. However, it's important to remember that each person is different, and the time required can vary based on a variety of factors. By setting clear goals, understanding triggers, and adopting helpful strategies, you can increase your chances of breaking unwanted habits and paving the way for positive change in your life.