If you’re struggling to maintain your New Year’s resolutions or other health-related goals, you’re not alone. New research from the University of South Australia reveals that forming new healthy habits takes far longer than the commonly cited “21 days.” In fact, the process can take anywhere from two months to nearly a year to fully establish.
This revelation comes from a comprehensive study, which found that while the first steps toward habit formation can begin within two months, the habit-building process can vary significantly, taking up to 335 days for some individuals to solidify a lasting behavior change.
Dr. Ben Singh, a researcher at UniSA, explains that the widely held belief that it only takes 21 days to form a habit is not backed by evidence. The study, which examined over 2,600 participants, found that habit formation can start around 59–66 days, but the full transition to an ingrained habit may take much longer. This finding could be important for health campaigns aimed at encouraging long-term behavior changes to prevent chronic diseases like diabetes and heart disease.
Key Factors for Success in Building Healthy Habits
The study also highlighted factors that can influence whether a person successfully forms a healthy habit:
Frequency of the Activity: The more often you practice the new behavior, the more likely you are to make it stick.
Timing: Incorporating the new habit into an established routine (like doing it in the morning) can increase success.
Enjoyment: If you enjoy the activity, you’re more likely to stick with it, making it easier to continue.
Planning: Success is more likely if you actively plan for the behavior. For example, laying out your gym clothes the night before or preparing healthy meals ahead of time.
Takeaways for Long-Term Health
While the findings indicate that building healthy habits is a long-term effort, they also provide practical advice for success. Persistence is key, and by making these habits enjoyable and integrating them into daily routines, you can increase the likelihood of long-lasting change.
So, if you’re working on a healthier lifestyle, remember that it’s normal for habits to take months to solidify. And while the three-week mark might feel discouraging, don’t give up—focus on planning, consistency, and enjoying the process, and you’ll improve your chances of success.
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