Researchers have determined the time it takes to truly develop beneficial habits.

According to a widely held belief, influenced by the ideas of Maxwell Maltz, the author of "Psycho-Cybernetics," a new habit can be formed in just 21 days of repetition. However, the practicality of this three-week timeframe has been previously questioned. A recent systematic review of existing research on the topic has confirmed that this is indeed a myth. So, how much time is actually required to change behavior and establish a healthier lifestyle?

2025-01-25 10:00:09https://naked-science.ru/article/psy/srok-poleznye-privychki

A meta-analysis was conducted by specialists from the University of South Australia. Based on their search of electronic databases such as Scopus, PsychINFO, CINAHL, EMBASE, Medline, and PubMed, they selected scientific articles on experiments related to developing healthy habits. The sample included around twenty studies involving more than 2,600 participants, with most of the research focusing on physical activity and proper nutrition.

The review indicated that, on average, individuals began to adapt to healthier lifestyle rules after approximately two months (between 59 and 66 days). In some instances, it took between 106 to 154 days, or roughly three to five months. Researchers noted that the formation of habits was influenced by numerous individual factors, which could result in the process taking anywhere from four days to nearly a year.

Addressing those who wish to become more active, reduce their sugar intake, and increase their consumption of healthy foods, the scientists urged not to despair if achieving these goals in the mythical three weeks proves difficult. They also provided several practical tips based on the scientific evidence gathered.

According to the data from the meta-analysis, the findings of which were published in the journal Healthcare, the likelihood of solidifying a new habit increases if the action becomes part of a daily ritual. For instance, one could make it a rule to drink a glass of water every morning upon entering the kitchen or to practice balance by standing on one leg while brushing their teeth.

When training oneself to adopt desired behaviors, it is crucial to find enjoyment in the process. Planning can also aid in this endeavor. For example, one might lay out their sportswear in a visible place the night before for a morning walk, prepare healthy snacks for lunch, and place them in the refrigerator.

Previously, researchers found that eight "healthy" habits, including maintaining physical activity, proper nutrition, and a sleep regimen, can significantly reduce the risk of chronic diseases and extend life by decades.

In another study, researchers established that the genetic risk of shortened lifespan or premature death could be mitigated by a healthy lifestyle by approximately 62%.