How long do I need to create a habit?

We all want to incorporate routines into our daily lives that allow us to lead a healthier life., such as, for example, quitting smoking, eating healthy, exercising regularly, etc. But what happens in our process of trying? In many cases we lose motivation after a few days and stop trying.

How can we incorporate a habit into our repertoire of behaviors? How long will it take to develop it naturally? Can all actions be acquired as habits and with the same training time? In this article we answer all your questions about what you need to create a habit.

Creating a habit takes time

Creating a habit takes effort. It means making our body or our rhythm of life adapt to new routines that were previously unknown. Thus, The key to this will be consistency and perseverance. They will be the ones who face the temptation to abandon.

When we get the behavior incorporated into our habitual repertoire, it is easier to carry out and we perform it more naturally. The first step then will be to clearly define what I want to achieve. If it’s something I want and I feel motivated, the first step will be much easier to get started.

Brain mechanism of habit creation

A habit is defined as such precisely by its repetitive and natural nature, behaviorally speaking. This necessarily entails a cerebral correlate that allows us to walk through our daily lives without having to make decisions every minute.

The creation of habits occurs in the basal ganglia, a brain area that is activated by the repetition of behaviors.. Being also involved in selecting appropriate motor responses and acquiring behaviors, they are directly connected to the brain’s reward circuit.

That is, the neurons of the basal ganglia are sensitive to dopamine, so They will strengthen the neural connections of those actions that produce pleasure. This is why habits and compulsions are on the same spectrum of intensity and it is easier to learn through positive reinforcement.

How long does it take to create a habit?

In 1960, Plastic surgeon Maxwell Maltz defined the duration of 21 days to create a habit. Subsequently, it has been seen that neurons are not capable of completely assimilating a new behavior in this time and we run the risk of giving up prematurely with only 21 days of training.

In subsequent studies carried out by the University College of London discovered that, on average, they actually It takes 66 days to incorporate a new behavior into our routine and make it stick.. They also found that stopping one day of following the behavior is not detrimental to the long-term goal.

Creating a habit requires routine practice at the beginning (constant/frequent) to make some habit processes automated and we need less effort to carry it out. The practice time will vary depending on the behavior we want to acquire and how familiar it is to us.

What are the ingredients to maintain a habit?

The first thing we must do is generate an action plan, and this means generating short, medium and long-term goals. to ensure that we do not give up at the first opportunity and continue to persevere as we see that we are accomplishing what we set out to do. The plan must also include the definition of the time of day when I will do what I want. Well-defined and organized plans allow for much easier follow-up.

Why do we want to acquire that habit? Drawing our future by achieving it or seeing the positive things we will obtain from the new behavior keeps us motivated and does not lose the enthusiasm that initially made us decide. Having these goals in sight also makes daily practice easier.

Do not let ourselves be overcome by procrastination, that is, do not leave for tomorrow what you can start today. The sooner you start, the sooner you will achieve what you want to achieve. Creating a habit requires discipline and constant work, which we can do if we really want and feel passionate about what we can achieve. Go ahead with your new habits!

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