Frequently Asked Questions About Building Habits
As you start on this journey of environmental design, questions will naturally arise. Here are answers to some of the most common ones we hear, designed to give you clarity and confidence.
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. The reality is much more variable. Research has shown that, on average, it can take anywhere from 18 to 254 days for a new behavior to become automatic. The true answer is: it depends. A simple habit like drinking a glass of water after waking up might become automatic in a few weeks. A more complex habit like a daily workout routine will likely take much longer. Instead of focusing on a magic number, focus on consistency. The goal isn’t to reach a finish line where the habit is “formed.” The goal is to integrate the behavior into your life so seamlessly that it becomes part of your identity. Let go of the timeline and focus on showing up today.
What should I do when I travel or my routine is disrupted?
Disruptions like travel are a major test for any habit, which is why having a plan is crucial. This is where your minimum viable action becomes your best friend. Your normal routine may be impossible, but can you still perform the two-minute version? If you normally run for 30 minutes, maybe you can do a 5-minute hotel room workout. If you normally write 500 words, maybe you can write one sentence in a travel journal. The goal during a disruption is not to make progress, but to maintain momentum and reinforce your identity. You are reminding yourself, “Even when it’s hard, I am still a person who exercises,” or “I am still a writer.” This prevents the “what-the-hell effect” and makes it much easier to resume your full routine when you return home.
I’ve hit a plateau and I’m not making progress. What should I do?
Plateaus are a normal and expected part of any long-term journey. First, acknowledge your progress so far. It’s easy to get frustrated when we lose sight of how far we’ve come. Second, a plateau is often a sign that it’s time to introduce a small, manageable change. If your workouts feel stale, try a new exercise or a different class. If your reading habit feels boring, switch genres. Sometimes, simply measuring something new can reignite motivation. For example, if you’ve been tracking reps at the gym, try tracking time under tension instead. The key is to introduce just enough novelty to keep your brain engaged without overwhelming yourself with a completely new routine. It’s about tweaking the dial, not changing the station.
Can I work on multiple new habits at once?
While it’s tempting to overhaul your life all at once, it’s generally more effective to focus on one, or at most two, key habits at a time. Remember, even a small habit requires mental energy to establish. Trying to build several at once can spread your focus too thin, making it likely that none of them will stick. A better approach is to pick the one “keystone habit” that you believe will have the biggest positive ripple effect in your life. For many, this is exercise, sleep, or meditation. Once that first habit feels relatively automatic and requires less conscious effort, you can then begin layering on a new one. This sequential approach is slower but far more sustainable in the long run.
Disclaimer: The information provided in this article is for informational purposes only and is not intended as a substitute for professional medical or psychological advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or mental health.
