Frequently Asked Questions About Habit Building
It’s natural to have questions as you start this journey. Here are answers to some of the most common queries we receive about creating a durable morning routine.
How long does it really take to form a new habit?
You may have heard the popular myth that it takes 21 days to form a habit. While a catchy number, research shows it’s much more variable. A study published in the European Journal of Social Psychology found that, on average, it takes about 66 days for a new behavior to become automatic. However, the range was huge—from 18 days to 254 days—depending on the person, the behavior, and the circumstances. The key takeaway is not to fixate on a magic number. Focus on the principle of “never miss twice.” Whether it takes you 30 days or 100 days, the process is the same: show up, perform your minimum viable action, and be kind to yourself when you falter. Consistency is more important than speed.
What should I do on travel days or when I’m sick?
This is where your “if-then” planning and your minimum viable action are your best friends. The goal on disrupted days is not performance; it’s identity maintenance. If you’re sick, your habit might simply be to say, “I am a healthy person, so today I will rest.” That is a success. If you’re traveling, shrink your MVA even further. Can’t do your usual stretching? Do 30 seconds of neck rolls. Don’t have your journal? Open the notes app on your phone and type one sentence. By doing a tiny version of your habit, you are still casting a vote for your desired identity and keeping the thread of consistency intact. This makes it infinitely easier to return to your full routine when your circumstances return to normal.
I was doing great, but now I’ve hit a plateau. What’s wrong?
Plateaus are a normal and expected part of any growth process. They don’t mean you’re doing something wrong. Often, a plateau is a sign that the initial novelty has worn off and the habit is becoming integrated. It can feel boring. This is a critical moment. Instead of seeking a new, more exciting habit, this is the time to lean into the system. Remind yourself of your “why”—the identity you are building. You can also introduce small variations to keep it fresh. If you meditate for one minute, try a different type of breathing. If you stretch, try a new stretch. Another strategy is to re-evaluate the reward. Is it still satisfying? Sometimes adding a small, immediate reward after your routine—like savoring your favorite tea—can help reinforce the loop when internal motivation wanes.
Can I try to build all five of these morning habits at once?
It’s tempting to overhaul your life in one go, but it’s generally more effective to start with just one or two new habits. The best approach is to choose one “anchor” habit—like drinking a glass of water—and make it non-negotiable for a few weeks. Once that feels completely automatic, you can use habit stacking to add the next one. For example, once drinking water is effortless, add the one minute of stretching immediately after. By adding habits incrementally, you give your brain time to automate each one without overwhelming your willpower. This slow, layered approach is far more likely to lead to a rich and sustainable morning routine for success than trying to do everything at once. Remember, the journey of a thousand miles begins with a single, well-established step.
