We often hear that it only takes 21 days for something to become a habit. However, this statement is neither true nor consistent with what its author said. This myth dates back to the mid-20th century. Back then, plastic surgeon Maxwell Maltz observed his patients. He noted that it takes at least 3 weeks for people to accept their changed appearance after surgery 1 . Nowadays, only numbers remain since Maltz's phrase "at least 21 days".
In fact , we need much more time . Scientists from University College London have proven that this process can take from 18 days to 8.5 months. The amount of time depends on the type of habit, personality traits, how consistent we are, and other factors 2 . So on average about 2 months. If we want to change our diet, lifestyle (to a more active one) or any other change in routine, it is worth preparing for an 8-week challenge. And plan the change step by step. This significantly increases our chances of success.
The US Department of Health and Human Services proposes the following classification :
Contemplation stage. At this stage, you are considering a change and looking for additional motivation. On the one hand, you understand that you need to change your habits to be healthy, have more energy, feel and look better. However, you are not sure whether you can cope with the obstacles on the way to a more healthy lifestyle.
Preparation stage . What's different is that you've already made the decision that you want to make a change. You have set yourself some goals, but you are still looking for a way to achieve them and methods that work in your specific case.
Action stage . The first attempts to change your lifestyle are already behind you. Are you trying to incorporate exercise into your routine or have you started eating healthily? You have probably encountered your first problems and are looking for a way to solve them.
Maintenance stage . Healthier habits have been part of your routine for at least a few months. You eat well and exercise regularly, you are an example and motivation for those around you. You have ups and downs, but you always return to the healthy habits you have formed.
The simplest thing you can do at a given stage is to think about all the "pros" and "cons" of changing your habits to healthier ones. You can go a step further and use a business trick – SWOT analysis 4 . This will allow you to avoid possible mistakes and feel more confident in yourself.
What good things have you already done towards a more healthy lifestyle? What skills or resources do you have to achieve this goal? Maybe you cook well or you watch a chef or trainer where you get inspiration from? Maybe you played some sports as a child? Do you have any support group – friends, family? Maybe you are good at planning, so there will definitely be time for changes in your schedule?
What could go wrong? Maybe you don't get enough sleep and it's hard for you to get up earlier to prepare breakfast? Maybe you have a lot of family/household responsibilities? Are you afraid that you won't have enough time for training, shopping and cooking healthier meals? Maybe you just don't have the strength or energy to do anything?
What can help you change your habits to healthier ones? Maybe joining a sports club? Maybe a subscription to yoga classes or finding friends with whom you will do sports? Maybe you have a farmer's market or a good food store next to your home or workplace? Maybe you know of apps for your phone or other devices that will help you shape a new routine? For example, those for measuring the amount of water you drink or the number of steps you take.
Are there things you can't control that could make your efforts go to waste? Maybe your work schedule is constantly changing and you are unable to plan anything? Or maybe your environment eats mainly in fast-food restaurants and is not physically active?
At this stage, it is very important to monitor your successes (even small ones) and not worry about failures. You can start keeping a journal or mark your progress in a special habit tracker. It is important that the entire effort is in front of you. Refer to this journal in moments of doubt to lift your spirits and self-esteem. Praise yourself for every little victory.
You can also come up with rewards for making progress. For example: “After a week of regular exercise, I will buy a new book.” Or: "If I drink my daily portion of water for 2 weeks, I will buy a new bottle for my fluids at work." Remember that rewards must go hand in hand with a healthy lifestyle 5. After a week of regular exercise, there is no point in consoling yourself with a weekend on the couch or a "carbohydrate cheat day".
If, despite your best efforts, you have "sinned", there is no point in worrying too much . Take a moment to analyze this situation in your journal and draw conclusions from it. Ask yourself the following questions and write your answers:
Even if eating wisely or exercising has become part of your routine, there's no point in letting your guard down. To keep your healthy habits from getting boring, you have to face more and more challenges 6 . You make 10,000 every day. steps? Maybe it's time to join a sports club? Do you already go to the gym or fitness center? Maybe you'll soon try martial arts or yoga? You have given up fattening snacks, but you still use catering services or eat in restaurants? Maybe cooking healthy meals will become your new passion?
Remember that falls on the way to a healthy lifestyle do not only happen to novices. It is important to be prepared for them and always draw conclusions.
Bibliography: Clear J., “How Long Does it Actually Take to Form a New Habit? (Backed by Science)”, jamesclear.com, accessed December 6, 2021. Lally P., Van Jaarsveld CHM, Potts H., Wardle J., “How are habits formed: Modeling habit formation in the real world.” European Journal of Social Psychology, July 16, 2009. “Changing Your Habits: Steps to Better Health,” UMas Chan Medical School website, accessed December 6, 2021. “Breaking bad habits”, WebMD.com, accessed December 7, 2021. “Changing Your Habits: Steps to Better Health”, op.cit. “Changing Your Habits for Better Health,” National Institute of Diabetes and Digestive and Kidney Diseases, accessed December 7, 2021.
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Napisała: Hanna Borowska
Editor, journalist, science writer, certified nutrition consultant. Motherhood made her interest in health issues change the direction of her professional path. She has completed several trainings and courses in Poland and abroad in the field of dietetics, functional medicine and aromatherapy. She is passionate about the unexplored power of the human microbiome. She graduated with honors from the Faculty of Journalism and Political Science at the University of Warsaw. For many years associated with Euroradio.fm.
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