Creating new habits can be challenging, but understanding how to make habits stick is key to lasting change. Whether you’re aiming to improve your eating habits, exercise more, or adopt a healthier lifestyle, the right strategies can help you establish and maintain these positive changes. In this blog post, we’ll explore practical tips and techniques to help you form and stick to new habits successfully.
How long does it take to form new eating habits? Is it really just 21 days?
It’s a common misconception that it takes just 21 days to form a new habit. This myth stems from a misinterpretation of the 1960 book Psycho-Cybernetics by Dr. Maxwell Maltz. In his book, the plastic surgeon shared an observation that it took patients about 21 days to get used to (or “habituate” to) a new nose after a nose job. Many people wanted the 21-day idea to be true, so the misconception persists to this day, even though it has long been debunked.
In reality, research shows that the average time to form a habit is approximately 66 days, but this can vary significantly based on the individual and the complexity of the habit.
For example, a simple habit like drinking a glass of water every morning may become routine in just a couple of weeks. Conversely, it can take a few months to establish more advanced habits, such as preparing three meals from scratch daily, especially if you previously relied on packaged foods and takeout.
The Best Ways to Form a New Habit
- The first step in changing eating habits is to identify your motivation. Research shows that intrinsic motivation (coming from within) is more effective for long-term habit adherence than extrinsic motivation (coming from external sources). For instance, eating healthier to gain more energy for activities with friends and family is a powerful intrinsic motivation, as opposed to losing weight to fit into societal expectations.
- Once your motivation is established, an effective strategy is “habit pairing,” which involves combining a new habit with an existing one. Enhance your experience by pairing the habit-to-be with something you enjoy, such as watching a favorite YouTube show while prepping healthy meals or adding two vegetables to your favorite dish.
- Minimize guesswork by gathering simple, delicious, and healthy recipes in a folder on your computer, creating a grocery list of vegetables you know how to prepare, and stocking your pantry with easy-to-use healthy ingredients.
How to Stick to a Habit and Overcome Challenges
One of the best strategies for sticking to a habit I always use in my practice is planning for challenges in advance.
Anticipate busy days or special events and devise alternative plans (Plan B, C, and even D) to help you stick to your habit. For example, if you know Mondays are particularly tiring, have a ready-to-eat balanced meal waiting in the fridge instead of hoping you’ll find the energy to cook from scratch.
Mindset plays a crucial role in habit formation too. If you perceive a task as a chore, you’re likely to avoid it.
Use powerful reframing strategies to change your perspective. For instance, shift from saying “I have to eat healthy” to “I get to nourish my body.” Additionally, start identifying as a healthy eater even before you fully embrace the habit. Adopting such a “default mode” can significantly reduce resistance to new tasks.
If you need help establishing healthy habits and you don’t know where to start, check out free resources on my Instagram @olesiaguts.nutrition or apply to work with me by filling out this form (you can also shoot me a message via the “contacts” section of this website, but it may take me longer to respond!).
