You’ve probably heard that it takes 21 days to break a habit. However, some specialists say it can take up to several months! Unfortunately, this debate often leaves those looking to quit smoking, procrastinating, nail-biting, or any other bad habit wondering: How long will it really take to break?
While recognizing a particular habit is problematic is a great start, the process of truly breaking that habit can be quite challenging. After all, unlearning routines takes dedicated time and effort.
At Healium, we believe there is no one-size-fits-all time frame for breaking habits. Instead, breaking a habit depends on various factors, most of which change from person to person.
However, this blog will leave you with a general sense of how much time and effort breaking your habit will take, as well as offer some practical tips on speeding up the process in the most effective ways!
Dr. Maxwell Maltz — a renowned cosmetic surgeon in the country during the 1960s and 1970s — inspired the oft-cited 21-day estimate for breaking a habit. Allegedly, he noticed it would take patients around 21 days to adjust to their new faces after rhinoplasty. Similarly, patients needed about the same time during amputations to adjust to their situation.
While there might be some truth to Dr. Maltz’s approximation, he relied more on patient testimonials than scientific evidence. Notably, his subjects did not include people who wanted to break patterns. Instead, they fall under the habituation category or the process of getting accustomed to something new.
These processes may have similarities, but they are not the same. While habituation covers circumstances you’ve already modified or cannot control, breaking habits involves constant and persistent effort.
As mentioned earlier, the time it takes to break a habit differs for various individuals. The answer relies on several factors, including:
– How long you’ve consciously or subconsciously practiced the habit
– The level of integration the behavior has in your life
– The social, physical, or emotional rewards it offers
– Whether your lifestyle reinforces your actions or not
– Your overall level of motivation
To further illustrate thisthink , about these two real-life examples.
– A college student who started eating midnight snacks a month ago to deal with the stress associated with final exams.
– A doctor who has been late-night nibbling for six months to avoid eating or consequent bathroom breaks while working.
Assuming each individual would like to stop late-night eating, which do you think would have a harder time doing so?
More likely, the physician will have more difficulty shifting their eating patterns than the student because the former has practiced the habit longer and has a more compelling reason not to eat meals at ideal times.
Realistically speaking, while 21 days might be enough runway for certain individuals and certain situations, it is simply not enough for most people to break a habit.
A 2009 study suggests habit formation takes about ten weeks, and stopping such behavior can take anywhere between 18 to 254 days. One participant only needed 18 days to complete the process, but it took much longer for the others.
However, don’t lose hope if you want to break a bad habit!
A 2018 review of previous research suggests that an individual’s environment can positively impact habit formation. Modern day smartphones and other technologies have become game-changers for many people.
You have the power to break the habits you created. Below are practical ways to achieve your goals.
Many people fail to break bad habits because they try to do too much at once, especially at the start of a new year. If you want to succeed, give yourself ample time to quit. For instance, you can limit your daily consumption if you feel you smoke too much. You don’t have to go cold turkey immediately. Doing so will make you feel deprived.
Your success in quitting a bad habit relies heavily on staying consistent. We understand how hard it is to stop such behavior, but you should keep at it to see the desired results. However, don’t beat yourself up for a slip-up. Instead, use such circumstances as inspiration to do better next time.
One of the best ways to keep yourself from spiraling toward bad habits is to steer clear of temptations. For instance, if you want to lessen your caffeine intake, take a different route to work if you’re used to stopping by your favorite coffee shop. Also, don’t store caffeinated products in your home.
Motivation is crucial for breaking bad habits. However, if you’re only trying to break one because everyone around you says you should, no amount of physical recharging will prepare you for the task ahead. Instead, you can boost your stimulation level by looking at long-term benefits, finding replacement activities, and involving friends in your efforts.
Breaking bad habits requires mental fitness. You need focus, mindfulness, and determination to succeed. Advances in modern technology have made improving your mental fitness easier than ever. For example, Healium pairs peaceful VR meditation sessions with neurofeedback devices so users can see their brainwave data personified in real time, teaching them to become more self-aware how their breath, posture, and thoughts impact their mind.
Just because the common “21 days to break a bad habit” myth is largely inaccurate doesn’t mean there aren’t ways to speed up the process! Tools like Healium have helped people learn to self regulate their stress and insomnia which is the root cause of some bad habits.
Healium not only relieves stress levels, helps self-manage anxiety and empathy, but when combined with neurofeedback devices, it also gives you feedback about how your mind operates.
Want to learn more about how Healium works? Check out the video below!