How to form a habit in 21 days

Looking for a quick fix? You might have heard that it takes 21 days to form a habit.

Bad news: that’s not quite true.

But the good news is that 21 days is certainly long enough to build the most important blocks of a lifelong change. 

A study led by Patricia Lally at University College London found that the median amount of time it takes for a habit to become automatic is 66 days, with participants ranging everywhere from 18 to 254 days.¹

While you may not be performing your habits with your eyes closed in 21 days, it’s the perfect amount of time to establish your goals and get a sustainable routine set in stone. 

We’ll take you through the best way to use these first 21 days, so that continuing your habit feels like a breeze.

Who knows where you could be 3 weeks from now?

Skip to:

• Before you start
• Days 1-3
• Days 4-10
• Days 11-14
• Days 15-21
• Day 22 and beyond…

Before you start: Define a clear goal

When you’re forming long-term goals, it can help to focus on the “why” instead of the “what”. Knowing your “why” can help you consider your goals in a positive framework:

• Instead of: “I need to get fit”
• Try: “I’d like to feel stronger when I play with my kids” 

If you’re trying to break a habit, consider it in the framework of starting something new, rather than giving something up: 

• Instead of: “I need to cut down on my screen time”
• Try: “I’d like to spend my evenings doing things that fulfil me, like baking or calling a friend”

Make sure your goal is specific but not restrictive. Think of it as a mantra to turn to if things get challenging. 

Days 1-3: Find a trigger

Chances are you’re excited to form your new habit. Congratulations! 

But it’s important to understand how and why you act early on so that you can power through the less motivating times. 

A “trigger” is something that acts as a catalyst for your habit-related behaviour. 

Say you’re looking to cut down on smoking, and you smoke a cigarette between work meetings. Here, the end of the meeting is the trigger. 

Triggers don’t have to be bad. In fact, you can use them to your advantage. 

Identifying triggers can help you understand when you’re most likely to “crack” and allow you to build new habits in their place. 

Rather than just going cold turkey - which would leave you with time to dwell on what you’re not doing - replace your unwanted habit with an action that’s easy to repeat every time the trigger happens. 

The key here is to pick something you still enjoy, so you’re less tempted to return to your old ways. 

For example, use your smoke break to make a healthy drink or text a friend. 

With time, your new action can become a habit in just the same way as the unwanted one. 

Days 4-10: Ride the wave 

This might be the point where you begin to flag. The high of self-improvement could be wearing off, or maybe life’s just getting in the way. 

Many of our unwanted behaviours (like poor diets, drinking alcohol, or too much screen time) can actually serve as coping mechanisms for other problems.

So, a few days in, the thought of your new habit might not just be boring - it might be scary.

It might be comforting to know that this is all part of the process.

If you’re forming a particularly big or challenging habit, you might want to plan accordingly so that days 4-10 don’t coincide with a super-stressful time. 

You could track your habits on a calendar or in a journal to identify any patterns and make sure you’re being as easy on yourself as possible. 

Most importantly: celebrate! You’re doing it! 

Days 11-14: Don’t beat yourself up

Slipped a little in days 4-10? That’s no problem. 

As much as it might feel like a failure, know that the occasional break won’t affect your chances of keeping up. 

Breaking a habit once after three successful days almost never impacted the habit long-term, Lally’s study found.¹ So it’s okay to stumble a few times. 

You’re likely thinking about your habit every day now. 

Make sure it’s as easy and comfortable to perform as possible, and don’t be pressured into the “right” way of doing things by social media or those around you.

Aim for accessible, not perfect. When Madeleine Shaw joined us for her episode of The Wellness Edit, she revealed that she sometimes goes to bed in (clean) gymwear to make her early morning workout as effortless as possible. 

Hold your head high and trust your own route…

Days 15-21: You’re almost there!

Hopefully you’re in your stride now and it feels a little easier to perform your habit.

Now’s a great time to find a friend: you can share your new knowledge and avoid getting bored. Or, involve your loved ones (if they’re willing). 

Supporting each other can boost your motivation. Plus, they might have some new tricks and tips you haven’t heard of! 

You can use these final days to ensure you’re on the best possible track long-term. Evaluate what’s sustainable, what’s not, and respond to it.

Will you realistically get the bus to the gym every morning forever? Could you pencil in a few home workouts per week?

Seek inspiration from sources that will uplift you in tough or boring times. We loved speaking to the Happy Pear Twins in their episode of The Wellness Edit: their motto of “progress over perfection” teaches us that happy habits are the most successful habits.

Day 22 and beyond…

Most of all, congratulate yourself - you’ve cemented your routine and you’re well on the way to forming a lifelong habit. 

You might even want to expand your goals so that you’re even better off another 21 days from now! 

We’ve put together our new [Ready, Reset, Go! Hub] to help you make simple, sustainable choices and build healthy habits for life. 

Whether you’re toning up or slowing down, we’re here to support you with your goals.

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Last updated: 19 August 2022