Cementing a new health routine takes longer than the “mythical three-week mark”, latest research has unveiled.
Academics from the University of South Australia have slammed previous studies that claim forming a healthy habit only takes 21 days.
Instead, they have revealed that it normally takes around two months to form a habit, and in some cases, they can take up to 335 days to set in.
By changing unhealthy lifestyle factors, people are less likely to develop several health conditions, such as lung disease, stroke, type 2 diabetes and heart disease.
Lead author Dr Ben Singh said: “Adopting healthy habits is essential for long-term well-being but forming these habits – and breaking unhealthy ones – can be challenging.
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“At the beginning of the year, many of us are setting goals and making plans for the months ahead, things like being more active, cutting back on sugar, or making healthier food choices. But while common wisdom suggests that it takes just 21 days to form such habits, these claims are not evidence-based.”
He added: “In our research, we’ve found that habit formation starts within around two months, but there is significant variability, with formation times ranging from four days to nearly a year.
“So, it’s important for people who are hoping to make healthier habits not to give up at that mythical three-week mark.”
Specific factors can determine how successful someone is in forming a new habit, such as the timing of the practice, how frequently they undertake the new activity and whether they enjoy it or not.
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Dr Singh said: “If you add a new practice to your morning routine, the data shows that you’re more likely to achieve it. You’re also more likely to stick to a new habit if you enjoy it.
“Planning and intending to complete a new behaviour can also help solidify a new habit, so make sure you continue to make time to include your new healthy habits into your everyday activities.”
He continued: “This could be as easy as laying out your gym clothes the night before a morning walk or having a healthy lunch ready to go in the fridge.
“Tailoring habit-building strategies into our day and making plans on how we can achieve them, will put you in a position for success.”
To read the study, click here.
