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In the first systematic review of its kind, researchers at the University of South Australia have found that healthy habits take much longer than the commonly accepted 21 days to form. Published in the journal Healthcare, the study highlights that new habits can start to take shape within two months (with a median of 59-66 days), but may require up to 335 days to fully establish.
This groundbreaking research could significantly inform health interventions aimed at promoting long-term healthy behaviors and preventing chronic diseases, such as type 2 diabetes, heart disease, lung diseases, and stroke. In Australia, chronic diseases contribute to a substantial portion of the disease burden, many of which are preventable by adopting healthier lifestyle habits.
University of South Australia researcher Dr. Ben Singh, who led the study, emphasizes that contrary to popular belief, it takes far longer than three weeks to solidify healthy habits.
“Adopting healthy habits is essential for long-term well-being, but forming these habits—and breaking unhealthy ones—can be challenging,” Dr. Singh explains. “At the beginning of the year, many of us are setting goals for better health—whether it’s being more active, cutting back on sugar, or making healthier food choices—but common wisdom suggesting it takes just 21 days to form a habit is not based on evidence.”
The study, which analyzed data from over 2,600 participants, found that while habit formation can begin in around two months, the time required for full habit development varies significantly—from as little as four days to as much as a year.
Dr. Singh advises those trying to develop healthier habits to avoid the temptation of giving up at the mythical “three-week mark.” He encourages patience and persistence, explaining that factors such as the frequency of the new activity, the timing, and enjoyment of the habit can all influence success.
“Our findings show that you’re more likely to stick to a new habit if you enjoy it or if it’s integrated into your daily routine,” he notes. “For example, if you add a new practice to your morning routine, the data suggests you’re more likely to succeed. Making plans, such as preparing your gym clothes the night before, can also help solidify the habit.”
The study emphasizes that planning and intentionality are key to habit formation. Tailoring habit-building strategies to daily activities and setting achievable goals can set individuals up for long-term success.
While more research is necessary to further understand habit formation, the study provides valuable insights that can guide public health initiatives and personalized programs focused on encouraging sustainable behavior change.
For more information, refer to the study: Ben Singh et al., “Time to Form a Habit: A Systematic Review and Meta-Analysis of Health Behaviour Habit Formation and Its Determinants,” Healthcare (2024). DOI: 10.3390/healthcare12232488.
Disclaimer: This article is for informational purposes only. The findings of the study may not apply universally to all individuals and are subject to further research. Always consult a healthcare professional before making changes to your health or lifestyle habits.
