Frequently Asked Questions
As you begin to implement these strategies, questions will naturally arise. Here are answers to some of the most common ones we hear from our community at TheFocusedMethod.com.
How long does it really take to form a new habit?
You’ve probably heard the number “21 days.” Unfortunately, this is a myth based on a misinterpretation of an old study. The reality, according to research, is that it can take anywhere from 18 to 254 days for a new behavior to become automatic. The average is around 66 days. But honestly, the number doesn’t matter. Fixating on a timeline can be counterproductive, leading to frustration if you don’t feel “done” by a certain date. The real goal is not to reach an endpoint where the habit is “formed,” but to embrace the process of showing up every day. Focus on your MVA, the “never miss twice” rule, and casting a vote for your new identity. The automaticity will come as a byproduct of your consistency, not as a finish line you have to race towards.
What should I do on days when my schedule is completely disrupted, like when I’m traveling?
Disruptions are a major reason why habits fail, but they don’t have to be. The key is to plan ahead and have a “disruption version” of your habit. Remember, the goal is to maintain your identity, even if the action is scaled down. If your habit is a 30-minute workout at your local gym, your travel MVA might be “do 10 push-ups and 20 squats in my hotel room.” If your habit is to write 500 words, your travel MVA might be “write one paragraph on my phone’s notes app.” The action itself is less important than the act of reinforcing the habit loop and telling yourself, “Even when things are chaotic, I am still a person who exercises/writes.” It keeps the thread of consistency alive, making it much easier to return to your full routine when your schedule normalizes.
I’ve been consistent for a while, but I’ve hit a plateau. What’s going on?
Plateaus are a completely normal part of any growth process. First, acknowledge your progress! The fact that you’ve been consistent enough to reach a plateau is a victory in itself. Plateaus can happen for a few reasons. Sometimes, the reward becomes less potent, and boredom sets in. If this is the case, consider adding a small element of novelty. If you’re a runner, try a new route. If you meditate, try a different type of guided meditation. Other times, a plateau is a sign that you’re ready for the next level of challenge. If your MVA of “put on your workout clothes” has become automatic, maybe it’s time to upgrade it to “do a 5-minute warm-up.” The key is to make a small, incremental adjustment. Don’t jump from a 2-minute habit to a 60-minute one. Make the next step just a little bit more challenging to keep yourself engaged without overwhelming your system.
Can I try to build multiple new habits at the same time?
While it’s tempting to overhaul your life all at once, we strongly advise against it. Remember that your willpower and decision-making energy are finite. Trying to build several new habits simultaneously divides your focus and drains your battery much faster, increasing the likelihood that you’ll abandon all of them. The best strategy is to focus on one single keystone habit at a time. A keystone habit is a foundational habit that tends to cause a positive ripple effect in other areas of your life (exercise and meditation are classic examples). Pour all your energy into making that one habit consistent using an MVA, friction audits, and social accountability. Once that behavior starts to feel more automatic, you can then “stack” a new habit onto it. For example, “After my morning meditation (established habit), I will write one sentence in my journal (new habit).” This method, known as habit stacking, uses the momentum of an existing habit to launch a new one, which is far more effective than starting multiple habits from a dead stop.
Where can I find more evidence-based information on habit formation?
For those interested in the science behind behavior change, an excellent, credible resource is the National Institutes of Health (NIH). Their website provides extensive information on health, wellness, and the psychology of behavior. You can visit their homepage at https://www.nih.gov. Another trusted source for information on human psychology and behavior is the American Psychological Association, which can be found at https://www.apa.org. These organizations provide a wealth of research-backed insights that support the principles discussed in this article.
