How Long Does It Take for a New Habit to Feel Natural?

Have you ever decided to adopt a new behavior—like drinking more water, exercising daily, or eating more vegetables—thinking it would take 21 days to form a habit? 

If so, welcome to the club!

Before studying behavior change science as a registered dietitian, I also wondered how long it takes for habits to stick. I believed common myths like the “21-day rule,” which claims three weeks is all it takes to form a new habit.

Learning how habits actually work has transformed my life and the advice I share with clients.

In this article, I’ll break down the realistic timeline for building habits and share practical tips to help you create lasting behaviors. 

By the end, you’ll know what really makes habits stick and how you can start building healthier ones today.

The “21 Days to Form a Habit“ Myth—Where Did It Come From?

You may have heard the idea that it takes just 21 days to form a habit. This belief is widespread. It’s a staple of self-help books and motivational speeches. But where did it come from?

Origins of the 21-Day Myth 

The myth seems to originate from a book titled “Psycho-Cybernetics” by Dr. Maxwell Maltz, a plastic surgeon and author from the 1960s. Maltz noticed that patients took about 21 days to adapt to changes in their self-image (1). 

This observation was extended to habit formation, leading to the emergence of the 21-day habit myth. It’s been popularized by self-help “experts” ever since!

Why It Stuck 

The idea likely became popular because it’s reassuring. Who wouldn’t want to believe they could fully adopt a new behavior over a short period? 

Unfortunately, this oversimplified timeline is not supported by scientific evidence and rarely holds up in real life.

What The Science Says

Building habits generally begins with making a decision and creating a plan, followed by consistently practicing it. With enough repetition and enjoyment, it eventually becomes second nature.

Science says that the time required to form a habit is completely individual, but it’s not entirely random.

Let’s explore how long it really takes to build a habit and the factors influencing habit formation.

It Takes More Than 21 Days to Form a Habit—Here’s How Long

While the actual timeline of habit formation varies greatly, the latest science provides clues to help you succeed.

What the Current Research Shows 

• A 2009 study published in the European Journal of Social Psychology proposed that it takes an average of 66 days to fully adopt a new behavior (2).
• New research from the University of South Australia suggests that new habits can take two to five months (106–154 days on average) or even up to 335 days to make them automatic (3).

What This Means for You 

The commonly touted 21-day habit formation myth sets unrealistic expectations for most people trying to build new habits.

Understanding that it takes time to make habits stick can help set realistic expectations and promote long-term success (3).

So, instead of feeling discouraged after 21 days, recognize that the process often takes several months—and that’s perfectly normal!

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What Makes a Habit Stick?

Building long-term habits takes more than just willpower.

The latest research highlights several factors that can influence whether new behaviors become permanent (3): 

• Frequency: The more often you do it, the stronger the habit.
• Timing: Morning habits tend to stick better than evening habits.
• Type of habit: Some habits are easier to establish than others. Flossing your teeth, for instance, is far easier for most people to adopt than running 5 miles daily.
• Personal choice: Picking habits you actually want to do makes a big difference.
• Enjoyment: When an activity brings joy, it’s naturally easier to repeat and solidify as a habit.
• Planning: Being specific about when, where, and exactly what you’ll do helps lock it in.
• Preparation routines: Small preparatory actions, like setting out workout clothes the night before, can create momentum for larger habits.

On top of these, there are even more research-backed principles to consider when selecting a habit and ensuring it sticks.

Let’s dive deeper into how to make your habits truly last.

Cue and Routine 

Habits stick when they’re tied to consistent cues.

When you repeat a behavior in the same context over time, those cues help trigger automatic responses, making it easier to stay on track in the future (3).

But, instead of trying to come up with new cues for each habit, try to link them to existing parts of your routine. 

For example, do you want to drink more water? Drink a glass every time you have a meal or snack. 

Positive Reinforcement 

Celebrating small wins strengthens your commitment and reinforces habits by making them more rewarding.

When clients report making healthier choices, I encourage them to celebrate in meaningful ways. This might be sharing the win with a friend or even writing down the success to reflect on later. 

It can also be helpful to set a long-term goal and reward yourself when you reach it (hello, massage!). 

This approach leverages the brain’s natural dopamine response to keep you motivated, making the habit more pleasurable and sustainable over time (4).

Identity 

Framing habits as part of your identity makes them more likely to stick.

In fact, research suggests that when habits align with your personal values and how you see yourself, behavior change efforts can be much more successful (5).

By connecting habits to your sense of identity, you’re not just performing a task, you’re reinforcing who you want to be. This can lead to higher self-esteem and a push toward becoming your ideal self (5).

So, for example, instead of thinking, “I’m trying to work out more,” remind yourself, “I am an active person who prioritizes exercise.”

Similarly, instead of, “I’m planning to eat more fruit,” you could say, “I’m someone who values my health and chooses nourishing foods.”

These and other affirmations can help solidify your identity as someone who is committed to their health and wellness, making it easier to stick to healthy habits in the long run. 

Accountability

You’ve probably heard the phrase, “What gets measured, gets managed.” This is especially true in habit formation.

Accountability is a game-changer, and self-monitoring can play a crucial role in staying on track (3).

By tracking your habits, you can stay focused, celebrate small wins, and build momentum toward long-term success.

Thanks to technology, self-monitoring has never been easier. For example, apps like MyFitnessPal and wearables provide many tools to keep you accountable. But, you can also use a habit tracking notebook or other method of self-monitoring that works for you.

Support

In addition to self-monitoring, having ongoing support in your health journey can improve your chances of sticking to healthy habits (3).

This support could come from a certified health coach, personal trainer, registered dietitian, mental health professional, or even an online community.

Or you could find an accountability partner in a friend or family member who shares similar goals and encourages you along the way.

How to Start Building Healthy Habits 

Ready to start habit building? Start with these proven strategies for habit formation with staying power: 

• Plan for success: Setting clear and specific goals makes it easier to follow through, and starting small helps keep you motivated. 
• Build consistency: Consistency and frequency are key to turning actions into habits. By setting weekly goals, you can create a routine and track your short-term progress. 
• Personalize your habits: Customizing your goals makes them more sustainable and aligned with your lifestyle, which increases your chances of success. 
• Stay accountable: Self-monitoring is crucial for forming habits because it helps you track progress and recognize patterns. 
• Create reminders: Establishing cues ensures that habits remain top of mind and fit into your daily routine. 
• Celebrate progress: Recognizing small wins creates a positive feedback loop that fuels your motivation to continue.

MyFitnessPal can help you achieve every single one of these strategies with the new Weekly Habits feature. It gives you nine options for small goals, including things like reducing alcohol, getting more exercise, and eating more veggies. Weekly Habits encourages you to check in every day to log your progress, and then nudges you to celebrate once you’ve reached your goal. It’s an easy way to start with do-able small changes. You don’t have to be perfect!

Frequently Asked Questions (FAQs)

The Bottom Line

Building habits isn’t about flipping a switch. It’s all about small, steady progress. 

Whether it’s exercising, drinking more water, or adding more fruit to your diet, forming a new habit takes time and consistency (3). 

It might take 60 days or several months, but repetition and consistency are key to success. 

Finding joy in the process and celebrating small wins along the way can make it easier to remain motivated and on track.

MyFitnessPal’s new Weekly Habits feature helps you do just that, using proven habit-building techniques to help you stay consistent, track progress, and achieve your goals—one week at a time.

Download the MyFitnessPal app today and start building habits that last!

The post How Long Does It Take for a New Habit to Feel Natural? appeared first on MyFitnessPal Blog.

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