The theory that it takes 21 days to form a new habitYou may have remembered this at least once.

I want to make it a routine and have it be easier on “autopilot.”

In reality, the amount of time it takes for a habit to become established varies greatly depending on the content, personal tolerance, and strategy used.

According to scientific knowledge,It can take as early as 21 days, or as long as 8 months or more.There is also data.

If there is such a difference? And how can you make the habit your own in the shortest way? Let’s look for that hint.

The surprising roots of the 21-day theory

Actually, thisThe idea that it takes 21 days was coined by surgeon Maskwell Maltz.what was proposed.He noticed that it takes about three weeks for people to look like their new self, such as those who have had plastic surgery.

It took me 21 days to rewrite my “image of myself”… This was just one doctor’s intuition, but it seems to have spread around the world because we have found some strange comfort in our rules of thumb.

In my experience, after a small surgery, the pain and swelling subsided, and it took about two to three weeks before I was no longer conscious that I had had the surgery.

For example, let’s say you want to get up early to exercise first thing in the morning. Of course, anyone can do it just once.

I wasn’t a morning person at first, so when I gave up on the situation, I imposed certain rules on myself.

Before making any adjustments or making any adjustments to the plan, please wait for a full week.“Wake up at 6 a.m. every morning and continue for five weekdays.”thing.

I used the weekends off as encouragement to get through it, and strangely enough the two weeks became temporarily easier. By the end of the third week, it had become my “new normal.” In the end, I was able to continue this habit for over a year.

The true value of the 21-day “trial period”

Even if the 21-day rule has no scientific basis, it can help you create new habits.“Trial run” A great period aheadis. This is because if it’s just for one day, it could end up being just a fluke.

We have experienced this period of one to two weeks many times in our lives. If it’s a temporary change in your life, such as a trip or a rush before a deadline, you can get through it for a while.

But by the end of three weeks, or even a full month, you should have a good idea of ​​the new habit and how it will work in your life.

Habits that seem simple are actually not easy.There is a process of learning, practicing, and acquiring “proper skills.”

In other words, by the 21st day, you have already repeated that action many times.A track record of experiencing “interruptions and confusion” several times, such as on weekends, and returning to the original path each time..

21 days is a perfect guideline for realizing that “this is real life”In any case, this is not the goal.

It takes months for a habit to become “automatic.”

So in the real senseA state in which your body moves without thinkingPlease tell me how long it will actually take to get there.

In a study on habit formation published in 2009 by Dr. Philippa Lally of the University of London (UCL) and colleagues, participants were asked to select simple habits such as “eating fruit for lunch,” and the study was conducted over a 12-week period.

As a result, some people were able to automate within a few weeks, while others could not tolerate it even after 12 weeks.

With this research,On average, it takes 66 days for a habit to become automatic. The shortest period is 18 days, and the longest period is 254 days (approximately 8 months) or more.It became. By the way, what I don’t understand about this calculation model isApproximately 75% of participantsThe result was that it was not too much.

It’s too broad, and you might get a little off track.

Naturally, the “difficulty” of the habit also has a big influence.

Also, in 2012review articleSo here are some considerations.

According to the article,It takes at least 10 weeks for a new habit to become “automatic.”It is prudent to keep this in mind, and at the same time, it is also a great help to know that the more you continue, the easier it will become.

If you expect too much that you’ll learn something in 21 days, you tend to praise yourself and be disappointed when you can’t.The first two to three months are a period of conscious effort.The more you break something off, the more likely it is that the habit will become established.

How to develop habits quickly

To establish habits quickly,One way is to start with a period.You can decide to use it for a week and then reevaluate it, or change the rule to use a new lotion every day until the bottle is empty.

Make it a habit, not just days on a calendar, but psychologically.In “stage”There is also a way of thinking.

First, think about how to incorporate new behaviors.contemplation periodThen, think about the tools and try it out once.Preparation periodAn example of this would be buying a pair of running shoes and going to a fitness class just once to try them out.

It may not seem like it, but if you’re strategic, it’s possible to establish habits faster than you think. By consciously facing the “new habit”, the subsequentYou can build a solid foundation that makes it difficult to give up even during the “period”It will be.

“Execution period” to establish habits

In psychology, the period of time it takes for a habit to be formed (whether you call it 21 days or a month of agony) is called the period when you are just starting out.Execution stage (action stage)” I will call you.

This is a time when our actions have not yet become automatic, and it is easy to feel anxious, wondering if we can really continue. To make sure your habits take root, keep the following four points in mind.

• Keep your “motivation” visible at all times:For example, if you want to make flossing a habit, leave your appointment card for your next dental appointment on your bathroom mirror. Then think about what you should do (flossing) and why you should do it (healthy teeth).
• Prepare the environment and create “signals”:Create an environment where your body moves naturally, rather than relying on willpower. If you want to go for a run in the morning, leave your shoes out the door the night before. It is also effective to ask your family to give you support by asking them to call you when you have finished your run.
• Accumulating “small victories”gain confidence:Create a system to reward yourself for your progress. Marking it on your calendar is a great way to record your total distance traveled and changes such as “I can now do deeper push-ups than before,” which can lead to a great sense of confidence (self-efficacy).
• Plan what to do in case of an interruption:There will always be days when things don’t go as planned. In such a case, how do you rebuild your habits? Performing simulations in advance is the key to continuity.

“Period” beyond 21 days

Once you can continue it to a certain extent, the next step is “Maintenance period (maintenance stage)The important thing here isPreventing ruts and establishing habits as a true lifestylething.

• Make a plan:If “running every day” becomes too difficult, try changing your schedule flexibly, such as replacing it with yoga or strength training a few days a week.
• Think ahead of obstacles:What to do when you’re on business or traveling, and if you get cut off mid-way, how to get back on track. Just by simulating it in advance, you will greatly reduce the chance of failure.
• Make sure your motivation is long-lasting:The sense of accomplishment that comes with markings on your calendar is a great motivator, butRisk of burning out if you can’t cut it in the endFocus on positive changes within yourself, such as “I like how I take care of myself” and “I feel good because of exercise.”

Forming a habit isn’t about gritting your teeth until you reach a magic number.

Even after at least five years, it is always a habitual process that requires some effort. It takes effort to make it a necessary habit.“It’s worth it to me.”It’s something you can feel.

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※source:How Habits Are Formed: Modeling Habit Formation in the Real World(Philippa Lally et al./European Journal of Social Psychology, 2009) PDF: Japanese translation

sauce:james clear,PMC