How Long Does It Actually Take to Form a New Habit?
Work Wellness

How Long Does It Actually Take to Form a New Habit?

|Oct 5, 2023

Let's face it – forming healthy office habits is not as simple as flicking a switch. The process involves consciously changing your behavior until it becomes second nature. Research suggests that, on average, it takes about two to three months to form a habit. 

However, this timeline can vary from person to person based on individual factors. It includes your determination and the complexity of the habit you're trying to form. Sometimes, it's the little things that slow down our progress.

We will delve into the difficulties of the process and how long it takes to create a habit. This blog post will share valuable insights from research and provide practical tips to help you along the way. 

What Are the Differences Between Routines vs. Habits?

In our quest for a well-balanced and productive life, we often come across the terms "routines" and "habits." Although they may seem interchangeable, there are specific differences between the two.


These are a series of actions or activities that you regularly follow in a clear order. They are often planned and may include daily tasks and larger, less frequent activities. 

Routines also need conscious effort and decision-making. You actively choose to follow a routine and may need to remind yourself to do so. You intentionally create one. Still, it can be modified.

This term involves conscious decision-making. You can follow a morning routine that includes exercising, showering, and having breakfast in a specific order. 


Habits, on the other hand, operate on autopilot. They don't require conscious effort or reminders. You may have a habit of snacking when you watch TV. 

People do them almost automatically in response to a specific situation or cue. You can form a habit over time through repetition. Also, they are less flexible and resistant to change. Habits can be challenging to break.

What Are the Differences Between Routines vs. Habits?

Can People Change Their Habits?

Habits can be stubborn and difficult to break or form. Still, modifying them with the right approach and determination is entirely possible. Here's how people can change their bad habits: 


The first step in changing a habit is to become aware of it. Recognize the issue you want to change and understand its triggers and rewards. This self-awareness is crucial for the process. 

Also, define specific, measurable, and achievable goals for the new habit you want to adopt or the old one you want to break. Having clear goals gives you a sense of purpose and direction. 

Replace, Don't Eliminate

It's often easier to replace an old habit with a new, healthier one than to get rid of it entirely. If you're trying to quit snacking on unhealthy foods, replace them with healthier alternatives. You can check out a morning stretching routine for beginners instead of diving into advanced yoga. 

Replace, Don't Eliminate

Identify Triggers

Understand the situations or emotions that trigger your habit. Once you know the cues, you can work on changing your response to them. 

If you want to read more and watch TV less, consider moving your TV to a less accessible location.

Seek Professional Help

If you are dealing with addictive behaviors or deeply rooted habits, seek the guidance of a therapist. They can help you recognize negative patterns.

Focus on Consistency

Regularity is key to habit-forming processes. Repeatedly engage in the new behavior until it becomes automatic. This might take time, so be patient with yourself. 

Setbacks are normal when you're trying to form a habit. If you slip up, don't be too hard on yourself. Learn from your mistakes and recommit to your goal. 

Celebrate your successes, even small ones. Rewards can reinforce the positive behavior you're trying to create.

Focus on Consistency

How Long Does It Take to Create a Habit?

The time it takes to create a habit can vary from person to person. It often depends on various factors. This may include the complexity of the issue, personal differences, and consistency.

While there's a common belief that it takes 21 days to form a habit, this number is not universally relevant. Recent research suggests that it might take longer, with an average of approximately 66 days, to form a habit. Some activities may need more time and effort than others. 

If you want to add running to your daily routine, it might take longer to form this habit. Running demands physical labor and may involve additional lifestyle changes. This may include finding the right time to fit it into your schedule and investing in proper gear.

The Complexity of the Habit

Drinking a glass of water every morning is easier than changing dietary habits. You can see that simple habits may form more quickly than complex ones.

People also vary in how quickly they can form habits. Someone might find it easier to adjust to new behaviors and stick to them. Others may need more time and effort.

How Long Does It Take to Create a Habit?

Dedication and Motivation

Your determination to create a habit plays a significant role. You may see results more quickly if you're highly motivated and committed to the change. The importance of the habit to your daily life can also impact the time it takes to form it. 

Examples of Habit Formation

We want to help you understand the timeline and factors involved in forming a habit. Let's consider two common cases: running and sitting posture. 

Running vs. Walking

Suppose you're aiming to develop a habit of regular exercise. Research suggests that creating a running routine may take two to three months. Start small with fast walking. You can gradually increase the speed and intensity to prevent injuries. Regarding running vs. walking, both will benefit you, depending on your current fitness level. 

Improving Sitting Posture

If you want to improve your sitting posture to avoid back pain or discomfort, it might take a similar amount of time to form this habit.

Investing in ergonomic furniture can help support good posture. Additionally, taking breaks to stretch or perform seated exercises throughout the day can support this habit.

Autonomous Ring - Habit promise for a better you

Tips to Form a New Habit | Learn How to Stick to It

One reason why forming new habits can be challenging is that they often break easily. This can be demotivating. The little things can throw you off course, such as a busy day at work or a lack of motivation. These roadblocks can make it difficult to maintain consistency. 

The Power of Micro-habits

To make the process of habit formation more manageable, consider breaking it down into smaller, more quantifiable steps.

If you aim to be more active at work, use a standing desk for 15 minutes a day. You can also throw in seated stretches into your routine. These tiny changes are easier to add to your daily schedule. They can lead to more improvements over time. 

Setting Goals and Holding Yourself Accountable

Setting clear goals and establishing accountability measures are crucial to ensure you stay on track with habit formation.

Instead of vague intentions like "I want to be healthier," specify what that means to you. You can say, "I will step away from the computer for 30 minutes every workday." Having a specific target can help you stay focused and motivated.

The Power of Micro-habits

The Transition from Difficult to Easy

As you work on forming a new habit, you'll likely face moments of difficulty and temptation to revert to your old ways. This is entirely normal. What's essential is identifying these challenges and finding strategies to overcome them.

Remember the health benefits and your goal if you're transitioning from a passive work routine to a more active one. 

You can even journal your progress to track how far you've come. Sharing your achievements and challenges with others provides support. It also ensures that you stay on track. 

Don't keep Googling "How many days does it take to form a habit?" The process is different for everyone.

Adopting Practical Strategies

As you embark on your habit-forming journey, you must recognize practical strategies for success.

Invest in desk exercise equipment or an ergonomic chair if you're trying to include active sitting into your work routine. These tools can promote better posture and reduce discomfort. They make it easier to maintain healthy habits.

Adopting Practical Strategies

How Long Does It Take to Form a Habit as a Teen?

Developing good habits is essential at any age. As a teenager, it can have a lasting impact on your life. Forming healthy habits can set you up for success. You probably Googled "How long does it take to form a habit?" multiple times. 

The consensus is that it takes an average of 21 to 66 days to form a new habit. Still, the time it takes can vary depending on several factors. This may include the complexity of the habit, your motivation, and consistency in practicing the activity. 

In the case of teenagers, it might take a bit longer to form a habit compared to adults. This is because teens often go through developmental changes and face various external pressures.

However, with the right mindset and determination, teenagers can still successfully form positive habits. 

There is no one-size-fits-all answer. Some habits may take less time, while others require more patience and effort. Remembering that forming a habit isn't just about reaching a specific number of days is important. It takes consistent practice. 

Before you wonder, "How long does it take to create a habit?" here are some tips to keep in mind: 

Start Small: Begin by setting achievable goals and building one habit at a time. Breaking down your desired habit into manageable steps will increase your chances of success. 

Be Consistent: Commit to practicing your desired habit daily, even when you aren't motivated. Over time, it will become second nature and easier to maintain. 

Find Support: Surround yourself with supportive people who share similar goals. Joining a study group or engaging with like-minded peers can provide the necessary encouragement to help you stay on track.

How Long Does It Take to Form a Habit as a Teen?

Frequently Asked Questions

Have you ever wondered why some people easily achieve their goals while others struggle to progress? The answer lies in forming good habits. This FAQ section will dive into the meaning of the process, why it can be challenging, and the benefits it brings.

1. What Does It Mean to Form Good Habits?

Forming good habits means practicing behaviors that positively impact your well-being and growth. These actions become automatic and rooted within your daily routine when repeated over time. 

Exercising regularly and eating a balanced diet are good habits for a healthy and fulfilling life. They help you build stability, improve productivity, and create self-discipline. 

2. Why Is Forming Habits Hard?

They can be challenging because they need consistent effort and commitment over an extended period.

Some reasons why forming habits is hard include resistance to change, existing habits, and external factors that can ruin new routines. It also takes time for behaviors to become automatic. 

External triggers include environmental cues like the time of day, location, or visual cues that evoke a certain behavior.

Internal triggers, on the other hand, are emotional or psychological states that lead to specific actions. Breaking free from them requires self-awareness and conscious effort. 

Our brains are wired to seek instant gratification. Sticking to long-term habits that may not provide immediate rewards makes it harder. It takes time and effort to rewire our brain's reward system and override the impulse for instant gratification.

Frequently Asked Questions

3. What Are the Benefits of Forming Good Habits?

The benefits of forming good habits are many and far-reaching. Good habits provide structure and stability in your life. They block the need for constant decision-making, saving your mental energy for more important matters.

By automating positive behaviors, you create momentum and effortlessly progress toward your goals. 

Good habits also contribute to your overall well-being. Regular exercise boosts your physical health and enhances your mood. It also reduces stress levels. Consistent mindfulness can lead to improved focus and decreased anxiety.

Forming habits also promotes self-discipline. You actively choose positive behaviors and consistently practice them. That way, you can improve self-control and resilience.

Moreover, positive habits can increase self-confidence and a sense of accomplishment. As we consistently practice these habits, we develop a strong belief in our abilities. This boosts our motivation and empowers us to chase our aspirations.

4. What's the 21-90 Rule?

Are you constantly wondering how many days it takes to form a habit? The 21-90 concept says that it takes approximately 21 days to form a habit and 90 days to become a permanent part of our lifestyle. 

Dr. Maxwell Maltz popularized it. He emphasizes the importance of consistency and persistence in habit formation. It proposes that if we can commit to practicing a new habit for 21 straight days, it becomes easier to maintain and incorporate into our daily routine. 

The 90-day mark represents the stage where the habit is more likely to become automatic and deeply rooted. It is important to note that the timeline may vary depending on the complexity of the habit. You must consider your mental capacity and dedication to the process.

Final Words

Regardless of the timeline, forming a new habit demands patience, consistency, and a commitment to your goals. 

Although it may take some time, you can create positive habits vital to your daily routine.

Be patient with yourself and embrace the journey. Remember that gradually built habits are more likely to last a lifetime.

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