How long does it take to build a habit?

With the New Year’s resolution frenzy in the rearview mirror, your motivation may be waning. After all, if it’s supposed to take 21 days to build a new habit, yours should be cemented by now. Right?

Actually, that’s wrong, according to a recent Healthcare study. The meta-analysis of 20 previous studies revealed it takes two to five months of consistent practice to build a habit. Some habits took up to 335 days. The timeframe for habit formation depends not only on personal factors but also on the habit itself.

Therefore, the study concluded that popular 21-day challenges are ineffective, especially for complex habits, like regular exercise and healthy eating.

Pam Voelkers, a registered dietitian and integrative health coach at Aurora Health Care, agrees with the study’s findings.

“The 21-day myth doesn’t account for behavior complexity, frequency or emotional ties to your habits,” she says. “For example, some habits, like a water drinking goal, may be achieved more quickly than establishing a goal that requires more effort, like exercising three days a week. Ultimately, incremental changes in the direction of your goal leads to long-term success.”

Voelkers also recommends these tips to make your habit stick:

• Start small and link a new habit to an existing routine, which is also called habit stacking. For example, if your current routine is to drink 8 ounces of water before each meal and your desired goal is to take 5 deep breaths before meals, you should link the new goal to your current water drinking routine. This makes the new behavior feel more automatic.
• Align new behaviors with the type of person you want to become. Instead of saying, ‘I want to run,’ say ‘I’m someone who prioritizes movement.’
• Create a specific plan: ‘I will (new habit) at (time) in (location).’
• Reduce friction by optimizing your environment for your target habit. For example, keep a water bottle within reach or put your gym bag by the door. On the flip side, you can increase friction for unwanted habits, such as keeping cookies out of convenient reach.
• Track habits to improve consistency. Even a simple checkmark on a calendar can be motivating.
• Get support from friends, family or a health coach.

Some obstacles to habit formation include all-or-nothing thinking or lack of instant gratification.

“Missing one day can lead to discouragement,” Voelkers explains. “However, try reframing that mentality and instead strive to not miss two days in a row. Also, pairing an enjoyable activity, like listening to music, with a new habit may help provide more gratification.”

Are you trying to get in the habit of eating healthier? Take a free online quiz to learn your healthy weight range.