Frequently Asked Questions About Starting New Habits
As you begin this journey, questions and obstacles will naturally arise. Here are answers to some of the most common queries we receive about habit building. Remember, the process is a marathon, not a sprint.
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 nice, tidy number, it’s an oversimplification. The reality, according to research published in the European Journal of Social Psychology, is that it can take anywhere from 18 to 254 days for a behavior to become automatic. The average was found to be 66 days. The time it takes depends heavily on the complexity of the habit, the environment, and the individual. A simple habit like drinking a glass of water after you wake up might become automatic in a few weeks. A more complex habit like a daily 45-minute workout will likely take much longer. The key takeaway is to stop focusing on the destination (“when will it be automatic?”) and focus on the process. Commit to showing up each day, and let automaticity be a pleasant side effect when it arrives.
What should I do when I travel or my routine is disrupted?
Disruptions are a primary reason why habits fail. The key is to plan for them. Before you travel or enter a period of disruption, create a “disruption plan.” This plan should focus on maintaining your Minimum Viable Action. Your environment and cues will be different, so you can’t rely on your normal system. For example, if your habit is a morning workout at your usual gym, your travel MVA might be “do five minutes of bodyweight exercises (squats, push-ups) in my hotel room before showering.” If your habit is journaling at your kitchen table, your travel MVA could be “write one sentence in a notes app on my phone.” The goal isn’t to achieve the same results as you would at home; the goal is to keep the streak of your identity alive. You are still casting a vote for being “an active person” or “a writer,” even in a different context.
I’m being consistent, but I feel like I’ve hit a plateau. What now?
Plateaus are a natural and often necessary part of progress. Initially, the novelty of a new habit and the “newbie gains” are highly motivating. Over time, as the action becomes more routine, it can feel less exciting and your progress may seem to slow down. This is often the point where people quit, mistaking the plateau for failure. The first step is to simply acknowledge that this is normal. The second is to re-engage with your progress. Review your habit tracker and appreciate how far you’ve come. Third, consider introducing a small, novel variation to your routine. If you’ve been walking the same route, try a new one. If you’ve been meditating silently, try a guided meditation. If you’ve been reading non-fiction, try a novel. Finally, this is a good time to revisit your “why”—your identity. Remind yourself not just of what you’re doing, but who you are becoming through this process. This can provide the intrinsic motivation to push through the plateau.
Is it a good idea to start multiple new habits at the same time?
While it’s tempting to overhaul your life all at once, it’s generally a recipe for burnout. As we’ve discussed, even a small new habit requires mental energy and focus to establish. Trying to build several at once divides your attention and depletes your willpower reserves far too quickly. The recommended approach is to focus on one—and only one—new “keystone” habit at a time. A keystone habit is a foundational behavior that tends to create a positive ripple effect in other areas of your life. For many people, habits like daily exercise, meditation, or planning their day can be keystone habits. Once your chosen habit is firmly established and feels mostly automatic (after at least a month or two of consistency), you can then begin the design process for the next one. Slow, sequential progress is far more durable than a frantic, simultaneous overhaul.
