Edith Hejberg
Researchers at the University of South Australia analyzed 20 previous studies involving over 2,600 people.
For decades, the idea that it takes 21 days to form a habit has been widely accepted. But new research suggests that’s far from the full picture. If your New Year’s resolution already feels shaky, science says you’re not failing, you’re just human.
New study reveals the real timeline for habit formation
Researchers at the University of South Australia analyzed 20 previous studies involving over 2,600 people. Their conclusion? Most healthy habits take between 59 and 66 days to stick, and some can take nearly a year.
Simple vs. complex habits: why it matters
Not all habits are created equal. Starting something small, like flossing daily, may only take a week. But major lifestyle shifts, like changing your diet or exercise routine, usually require far more time and consistency.
Why the 21-day idea became so popular
The 21-day rule comes from a 1960 book by plastic surgeon Maxwell Maltz, who noticed that his patients typically took about three weeks to adjust to post-surgery changes. That anecdotal observation turned into a pop culture “rule” that stuck.
Setting realistic expectations is key
“We want people to understand that forming habits isn’t a quick fix,” said Ben Singh, co-author of the study. “If it’s taking longer than you expected, you’re not doing it wrong, it’s just part of the process.”
The danger of expecting quick results
Singh warns that unrealistic expectations can lead to discouragement. If someone believes a habit should form in 21 days and they’re still struggling by then, they may quit, even though they’re right on track.
Practical tips to help habits stick
Morning is your best ally. The study found that integrating new habits earlier in the day is more effective. People tend to be less motivated or too busy later on, which makes it harder to stay consistent.
Try stacking new habits with existing routines
Want to eat more fruit? Singh suggests adding an apple to your morning coffee routine. Tying new habits to daily rituals helps reinforce the behavior and increases your chances of success.
Habit strength grows gradually, not instantly
Benjamin Gardner from the University of Surrey cautions against viewing habits as all-or-nothing. “Habit varies on a continuum,” he says. In other words, the more consistently you do something, the more natural it becomes, over time.
Repetition in the same context is powerful
According to Gardner, repetition in a familiar setting, like doing yoga after brushing your teeth each morning, is a proven way to make a behavior more automatic. It’s less about time, and more about repetition and context.
The research still has its limits
While the study offers valuable insights, Singh notes that most of the included research was short term. More studies are needed to understand whether people maintain those habits a year or more after starting them.
Progress, not perfection, is the goal
The study’s bottom line? Be patient and persistent. If you want 2026 to be your healthiest year, expect progress in months, not weeks, and remember that slow, steady change is the most sustainable.
Don’t give up — healthy change takes time
The new science of habit-building encourages a shift in mindset. Forget quick fixes. Real, lasting change happens when you stick with it, even if the journey is longer than you thought.
