How Long Does It Take to Form a Habit?

Habit formation can take an average of 59 to 70 days. According to a 2021 studyTrusted Source, it can take about 59 days until a new habit becomes automatic. Further stating that implementing routine-based and time-based cues help to increase the chances of habit formation.

For example, if you want to implement the habit of flossing on a more consistent basis, you may plan to floss every morning after brushing your teeth.

But the length of time it takes for a habit to be formed can vary from person to person, so you may not always see success in 2 months.

Older research from 2012Trusted Source focused on creating lifestyle changes to improve health outcomes. Research suggests that implementing small changes daily that are time and location-based can encourage habitual behavior change in about 10 weeks.

Habit formation largely depends on the habit itself and the individual, explains Heather Wilson, a licensed clinical social worker from Blackwood, New Jersey.

You may form habits quicker, for example, if you’re highly incentivized or monitored. Habits that aren’t enjoyable — even if they’re beneficial — may take longer to establish.

The introduction of rules, regulations, or restrictions may alsoTrusted Source force you to develop habits more quickly.

When habits are unhelpful

Not all habits have a positive or harmless impact on your life. Habits that include substance misuse, behaviors that may have harmful effects, or that negatively affect others may require the help of a professional to resolve.

If you have a habit that feels out of your control, you may be experiencing addiction. If you’re living with an addiction, support is available for you. Consider speaking with a licensed professional who can help you cope.

5 tips to form a new habit

To give yourself the best chance possible of meeting that 2 to 3 month average, these tips may make a difference.

1. Try to start small

Gilbert recommends building habit frequency slowly. If your goal is to read before bed every night, for example, you can start by reading before bed once a week.

2. Break down your goal into simple steps

You may be more likely to drop a behavior the more difficult it feels.

“Make it easy for yourself,” says Wilson. “For example, if your goal is to exercise more, start by committing to walking for 10 minutes a day.”

3. Consider having a habit buddy

Wilson also suggests working toward habits with a friend or family member. Not only will this provide a source of support, she says, it will also help you to hold each other accountable.

4. Set aside time everyday

Scheduling time for your new habit may help. Digital reminders and scheduling programs can offer a way for you to ensure there’s time in your day to honor your new habit.

“For instance,” says Wilson, “if you want to start meditating, decide that you will do it first thing in the morning for 10 minutes, in your bedroom before getting out of bed.”

5. Remember to reward yourself

Habits are a part of learning, and learning in the brain is encouraged by rewardTrusted Source.

When you successfully perform the new behavior, rewarding yourself with something you enjoy can provide a system of positive reinforcement.