How to Start New Habits and How Long It Takes to Make Them Stick

Understanding Habit Formation

Starting a new habit can seem daunting, but with the right approach, it can be much simpler. The process of forming new habits is often misunderstood. Many believe it’s just about willpower and persistence, but there’s a lot more to it.

Step 1: Define Clear, Manageable Goals

The first step in forming a new habit is to define what you want to achieve. But here’s the key: your goals need to be clear and manageable.

Instead of saying, “I want to be more active,” decide to “walk 15 minutes every morning before breakfast.” Specificity helps guide your daily actions.

Step 2: Understand the Role of Triggers

Every habit follows a cue-routine-reward loop. A cue, or trigger, is what starts the habit.

It could be a time of day, an emotional state, or an event that tells your brain to go into autopilot and initiate the behavior. Identifying or creating effective triggers is crucial.

For instance, laying out your walking shoes the night before can serve as a visual prompt to engage in your new walking habit.

Step 3: Keep the Routine Simple

The simpler the routine, the easier it is to stick to it. Complexity can be the enemy of consistency. If your new habit is to read more, start with just a page or two each night rather than an entire chapter.

How Long Does It Take?

The commonly cited timeframe of 21 days to form a habit is a myth that’s been debunked by more recent studies.

👉 👉 👉 👉 Try Brainlighter App

Research from University College London found that on average, it takes about 66 days for a new behavior to become automatic.

However, the range can vary widely depending on the behavior, the person, and the circumstances, ranging from 18 to 254 days.

Why Patience and Adaptability Are Your Allies

Given that the time to form habits can vary so widely, patience is crucial. If you haven’t fully integrated a new habit in two months, don’t get discouraged. Also, be adaptable.

Adjust your habits as you learn more about what does and doesn’t work for you.

Take care,

@bear_in_the_dark - Growth Hackers,

from the Brainlighter Team 🚀