How long does it take to form a habit?
You may have heard that a habit takes 21 days. In a 2009 study, it took 66 days on average, and missing the odd day didn’t stop the habit forming.
Our personalised 66 day habit planner gives you 66 small daily tasks around the habit you want, with your name on the front. Get your planner for £3.99.
Where 21 days came from
The idea of 21 days goes back to a 1960 book by a plastic surgeon, Maxwell Maltz, who noticed his patients took a minimum of about 21 days to get used to a change. Over time, 'a minimum of about 21 days' turned into '21 days', and the number stuck.
What the research found
In 2009, researchers at University College London followed 96 people as they tried to make a new daily habit, such as drinking water with lunch or going for a run before dinner. On average, it took 66 days for the habit to become automatic. For some people it took 18 days, and for others it took 254 days.
The most useful finding was that missing one day didn’t make much difference. People who slipped and carried on still formed the habit.
Where most people stop
Around 3 weeks in, the excitement has gone and the habit isn’t automatic yet. Many people stop here because they think 21 days should have been enough. If you’re at day 21, you’re a third of the way there, not failing.
Build the habit with your own words
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How to stick with a new habit
Tie it to something you already do. After I put the kettle on, I do 5 minutes of stretching.
Make it smaller than you think. One page, one minute or one glass of water is enough to start.
Track it. Ticking off each day keeps you going on the days you don’t feel like it.
Plan for a missed day. Decide now that a missed day means you start again tomorrow, not from day 1.
Changing what you say to yourself
The thought 'I never stick at anything' stops a lot of habits before they start. Hearing kinder, truer words about yourself every day is a habit too, and it makes every other habit easier.
When to talk to someone
Slipping up now and then is a normal part of building a habit. Please speak to your GP if:
- you’re trying to cut down on drinking or stop smoking and it feels too hard to do on your own
- a low mood is making it hard to keep going, or you’ve lost interest in things you used to enjoy
Your GP can help, and you deserve that support.
If you need to talk to someone now, free, any hour:
UK and Ireland Samaritans, 116 123
United States Suicide and Crisis Lifeline, call or text 988
Anywhere else findahelpline.com lists the number for your country.
Common questions
How long does it take to form a habit?
In a 2009 study of 96 people, it took 66 days on average for a new habit to become automatic, with a range from 18 to 254 days.
Is 21 days enough to form a habit?
For most people, no. The 21 day idea comes from a 1960 book describing a minimum of about 21 days, not an average.
Does missing a day ruin a habit?
No. In the 2009 study, missing one day didn’t make much difference to forming the habit.
Start your 66 days
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