Frequently Asked Questions About Breaking Habits
As you embark on this journey, questions will naturally arise. Here are answers to some of the most common ones we hear, designed to give you clarity and confidence as you move forward.
How long does it really take to break a bad habit?
You’ve probably heard the popular myth that it takes 21 days to form or break a habit. While a nice, clean number, the reality is far more variable. Research has shown it can take anywhere from 18 days to 254 days for a new behavior to become automatic. The time it takes depends on the complexity of the habit, the environment you’re in, and your level of consistency. Instead of fixating on a deadline, shift your focus entirely to the process. Concentrate on showing up each day and not breaking the chain. The goal isn’t to reach a finish line; the goal is to build a new, sustainable system for your life. The results will follow the consistency.
What should I do when I travel or my routine is completely disrupted?
Disruptions are a major test for any habit, and travel is one of the most common. The key is to lower your expectations and focus on your minimum viable action. You might not be able to do your full new morning routine in a hotel room, but can you still write your one-sentence priority? You might not have access to your usual healthy foods, but can you choose to have a piece of fruit with breakfast? The goal during disruptions is not to thrive, but to survive. By performing the tiny, core version of your habit, you keep the momentum going and send a signal to your brain that this new identity persists even when your circumstances change. It makes it much easier to get back into your full routine when you return home.
I was doing well, but now I’ve hit a plateau. What’s going on?
Plateaus are a normal part of any long-term growth process. There are a few common reasons for them in habit change. First, the novelty may have worn off, and boredom is setting in. To combat this, you can introduce a small amount of variation. If you’ve been meditating for one minute, try a different type of guided meditation. Second, you might need to slightly increase the challenge. If your minimum viable action has become truly automatic, maybe it’s time to level up to “read for five minutes” or “write one paragraph.” Finally, re-evaluate the reward. Is the new habit truly satisfying the underlying craving of the old one? If your old habit was a response to stress, is your new one (like deep breathing) effectively providing that same relief? A plateau is a signal to get curious and make a small adjustment, not a sign of failure.
Is it a good idea to try to break multiple bad habits at once?
While it’s tempting to want to overhaul your life all at once, it’s generally a counterproductive strategy. Behavior change, especially in the beginning, requires significant focus and executive function. Think of your decision-making energy as a limited resource. When you try to tackle multiple habits simultaneously—like quitting smoking, starting to exercise, and cutting out sugar all at the same time—you spread that energy too thin. The chances of failing at all of them increase dramatically. A much more effective approach is to choose the one bad habit that is causing the most negative impact or the one that feels most achievable. Pour all your energy into building a solid system around that one change. Once the new behavior becomes more automatic and requires less conscious effort, you can then apply the same principles to the next habit on your list.
