Frequently Asked Questions About Staying Consistent
As you begin to apply these ideas, some practical questions will naturally arise. Here are answers to a few of the most common ones to help you navigate your journey.
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 truth is more nuanced. That figure comes from a misinterpretation of a plastic surgeon’s observations about patients adapting to new faces. A more robust 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 in the study was huge—from 18 days to 254 days. The time it takes depends on the person, the behavior, and the environment. The key takeaway is to stop focusing on a magic number. Focus on the process. The real trick to stay consistent is to show up each day, no matter how small the action. The habit will become automatic when it becomes automatic.
What should I do on sick days or travel days when my routine is disrupted?
This is where the Minimum Viable Action truly shines. The goal on a disrupted day is not to perform your habit perfectly, but simply to keep the chain from breaking. If your habit is a 30-minute workout and you’re sick, your MVA might be just doing a few gentle stretches in bed. If your habit is to write 500 words and you’re on a travel day, your MVA could be to write a single sentence in a notes app on your phone. By scaling the habit down to its absolute smallest version, you maintain momentum and reinforce your identity even when circumstances are challenging. Remember the “never miss twice” rule. A tiny, imperfect action is infinitely better than doing nothing at all.
I was doing great, but now I’ve hit a plateau. How do I stay motivated?
Plateaus are a normal and expected part of any long-term journey. The initial excitement of a new habit wears off, and the progress may not be as rapid or visible as it was at the start. First, check in with your system. Is there new friction that has crept in? Can you make the cue more obvious? Second, reconnect with your identity. Remind yourself why you started this habit. Who are you trying to become? Sometimes, simply rereading your initial goals can reignite your purpose. Finally, consider introducing a small, novel variation to the routine to keep it fresh. If you’ve been running the same route, try a new one. If you’ve been meditating in silence, try a guided meditation. Don’t mistake a plateau for a dead end; it’s often just a sign that it’s time to adjust your course slightly.
Can I work on multiple new habits and goals at the same time?
While it’s tempting to overhaul your entire life at once, it’s generally a recipe for burnout. Your self-control and decision-making energy are finite. Trying to build several new, difficult habits simultaneously divides your focus and depletes your reserves, making you more likely to abandon all of them. A more effective strategy is to focus on one, maybe two, key habits at a time. Choose the “keystone habit” that you believe will create the biggest positive ripple effect in your life. For many, this is often related to exercise, sleep, or mindfulness. Once that first habit is firmly established and feels almost automatic, you can then use your newfound momentum and confidence to begin building the next one.
