{"id":59094,"date":"2024-02-20T09:04:07","date_gmt":"2024-02-20T09:04:07","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=59094"},"modified":"2024-09-05T08:14:13","modified_gmt":"2024-09-05T08:14:13","slug":"how-many-days-to-break-a-habit","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/","title":{"rendered":"How Many Days to Break a Habit, According To Science?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/#Does_it_Really_Take_21_Days_to_Break_a_Habit\" >Does it Really Take 21 Days to Break a Habit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/#So_How_Long_Does_it_Actually_Take_to_Break_a_Habit\" >So, How Long Does it Actually Take to Break a Habit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/#What_Are_the_6_Steps_to_Breaking_a_Habit\" >What Are the 6 Steps to Breaking a Habit?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/#Step_1_Identify_the_Cue\" >Step 1: Identify the Cue<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/#Step_2_Recognize_the_Routine\" >Step 2: Recognize the Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/#Step_3_Find_the_Reward\" >Step 3: Find the Reward<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/#Step_4_Identify_What_Drives_the_Behavior\" >Step 4: Identify What Drives the Behavior<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/#Step_5_Create_a_Plan\" >Step 5: Create a Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/#Step_6_Be_Patient_and_Persistent\" >Step 6: Be Patient and Persistent<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/#Does_it_take_28_days_to_break_a_habit\" >Does it take 28 days to break a habit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/#Why_does_it_take_90_days_to_change_a_habit\" >Why does it take 90 days to change a habit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/#What_are_the_4_rules_of_habit\" >What are the 4 rules of habit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/#What_is_the_3-day_rule_for_breaking_a_habit\" >What is the 3-day rule for breaking a habit?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Trying to break a bad habit can be quite frustrating, particularly when it\u2019s something you\u2019ve done for several years. It can be even more challenging when you&#8217;re not sure how long it will take for a replacement behavior to stick.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_days_to_break_a_habit&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_days_to_break_a_habit\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thankfully, science offers some insights into this. Research has shown that our brains are adaptable and can rewire themselves to form new patterns and behaviors (<\/span><a href=\"https:\/\/www.research.colostate.edu\/healthyagingcenter\/2022\/05\/31\/how-to-rewire-your-brain\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). It won&#8217;t happen overnight and it certainly won&#8217;t be easy, but it&#8217;s definitely possible to break a habit and choose a better one.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s what you need to understand to get rid of a bad habit.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_it_Really_Take_21_Days_to_Break_a_Habit\"><\/span><b>Does it Really Take 21 Days to Break a Habit?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No, it doesn&#8217;t take exactly 21 days to break a habit. That&#8217;s just a myth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The myth that it takes 21 days to break a habit may come from a self-help book that was published in the early 1960s by plastic surgeon Dr. Maxwell Maltz.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">He observed that his patients took approximately three weeks to adjust to their new appearance, but this was simply an observation, rather than any kind of scientific study.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, becoming accustomed to a new appearance is not the same as breaking a habit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If anything, the two are entirely opposite processes. Adjusting to a new appearance is a positive mental change and the patient is generally ready for this change, whereas breaking a habit involves resisting temptations and going against ingrained patterns of behavior.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the plus side, the two are related in the sense that they both involve neuroplasticity \u2013 the ability of the brain to change and adapt (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK557811\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). So while some habits may only take a few weeks to break (which is obviously well within the 21-day mark), others may require significantly longer.<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_days_to_break_a_habit\">Try using the app <\/a> and see for yourself!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"So_How_Long_Does_it_Actually_Take_to_Break_a_Habit\"><\/span><b>So, How Long Does it Actually Take to Break a Habit?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There&#8217;s no specific timeline for habit-breaking as it is a highly individualized process. Research has been conducted on how long it takes to form a new habit, but relatively little research has been conducted on how long it takes to break one.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to a study published in the European Journal of Social Psychology, it takes an average of 66 days for a new behavior to become automatic (<\/span><a href=\"https:\/\/psycnet.apa.org\/record\/2010-22273-010\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). However, this can change depending on several factors, including:<\/span><\/p>\n<p><b>The complexity of the habit:<\/b><span style=\"font-weight: 400;\"> A simple habit, such as <a href=\"https:\/\/betterme.world\/articles\/drinking-water-before-bed-for-weight-loss\/\">drinking water<\/a> first thing in the morning, may become automatic more quickly than a complex one such as learning to meditate.<\/span><\/p>\n<p><b>Personal commitment:<\/b><span style=\"font-weight: 400;\"> The more determined you are to break the habit, the faster it&#8217;s likely to happen.<\/span><\/p>\n<p><b>Frequency:<\/b><span style=\"font-weight: 400;\"> How regularly you engage in the habit can also affect how quickly you can break it. The more often you do it, the more ingrained it will become in your routine.<\/span><\/p>\n<p><b>The presence of triggers:<\/b><span style=\"font-weight: 400;\"> If there&#8217;s a specific trigger that prompts you to perform the habit, it may take longer to break.<\/span><\/p>\n<p><b>The reward:<\/b><span style=\"font-weight: 400;\"> If the habit provides a strong reward (such as the pleasure of smoking a cigarette or eating junk food), it can be more challenging to break.<\/span><\/p>\n<p><b>Support systems:<\/b><span style=\"font-weight: 400;\"> The support of friends, family, or a coach can make a big difference in the speed and success of habit-breaking.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The assumption here is that by choosing a new behavior, you\u2019re effectively replacing an old one.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_days_to_break_a_habit\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/15.png\" alt=\"how many days to break a habit\" \/>\u00a0<\/a><\/p>\n<p><span style=\"font-weight: 400;\">For example, you have a habit of biting your fingernails when you&#8217;re anxious, but you decide to start <a href=\"https:\/\/betterme.world\/articles\/calories-burned-chewing-gum\/\">chewing gum<\/a> instead. It will take time for the new behavior of chewing gum to become automatic and replace the old habit of nail-biting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Replacing a bad habit with a better one is a technique that is used in <a href=\"https:\/\/betterme.world\/articles\/cognitive-behavioral-therapy-for-weight-loss\/\">cognitive behavioral therapy<\/a> that has been proven to be effective for breaking habits. It involves identifying the triggers and rewards associated with a habit and replacing them with healthier alternatives.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it isn&#8217;t always possible to break a habit by simply replacing it with another behavior. For example, to break the habit of smoking, there are behavioral factors and a physiological component to consider.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To overcome a gambling addiction, you&#8217;ll require a much deeper understanding of the underlying causes and triggers.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In other words, you can&#8217;t simply replace these behaviors with healthier alternatives and you\u2019ll need to address the root causes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We discuss root causes in more detail in our article &#8220;<a href=\"https:\/\/betterme.world\/articles\/why-do-i-overeat\/\">Why Do I Overeat?<\/a>&#8220;<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_6_Steps_to_Breaking_a_Habit\"><\/span><b>What Are the 6 Steps to Breaking a Habit?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The first step for getting rid of a bad habit is understanding something called the &#8220;habit loop&#8221;. You can then follow these steps to break it:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_1_Identify_the_Cue\"><\/span><b>Step 1: Identify the Cue<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The first step to breaking a bad habit is identifying the cue. What triggers you to engage in the unwanted behavior? Is it boredom, stress, or loneliness?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unfortunately, identifying the cue isn&#8217;t always as easy as it sounds. Sometimes, cues can be hidden or subconscious. It may take some tracking over time before you are able to pinpoint your specific cue.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, on the surface, it may appear that when you\u2019re anxious (a potential cue), you bite your nails, but upon closer inspection, you may realize that it&#8217;s only in certain situations this habit occurs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Perhaps it happens specifically when you&#8217;re in a crowded room or if you\u2019re giving a presentation. You don&#8217;t bite your nails when you&#8217;re anxious in other situations, so the cue is not anxiety itself, but a specific trigger associated with it.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/thigh-workouts\/\"><i>Thigh Workout Guide: 7 Effective Exercises for Building Leg Strength<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_2_Recognize_the_Routine\"><\/span><b>Step 2: Recognize the Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Once you&#8217;ve identified the cue, you need to recognize the routine &#8211; the behavior you engage in as a result of the cue. This is generally the habit you want to break. With our nail-biting example, the routine is biting your nails.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The routine\/behavior is generally the most obvious part of the habit, but many people make the mistake of hyper-focusing on it when trying to break a habit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Solutions such as wearing gloves or using bitter-tasting nail polish may stop the behavior under those conditions, but they won\u2019t eliminate the habit completely.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People who are trying to break an addiction may also struggle with this step, oversimplifying the solution as simply quitting the drug. There&#8217;s often a wider, more complex set of circumstances that must be addressed, and it may necessitate seeking help from a qualified treatment provider.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_3_Find_the_Reward\"><\/span><b>Step 3: Find the Reward<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Rewards play a crucial role in habits. They reinforce the behavior and increase the likelihood of it occurring again in the future.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, when you\u2019re stressed, you eat chocolate and your brain releases <\/span><b>dopamine (a neurotransmitter), which makes you feel good<\/b><span style=\"font-weight: 400;\">. This positive reinforcement strengthens the behavior, making it more likely that you will reach for chocolate again when faced with a similar situation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only is this false, as dopamine is essential for several bodily functions in addition to pleasure, it also fails to address the underlying issue of the reason you engage in the habit.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, rather than trying to eliminate dopamine entirely, you should focus on finding healthier alternatives that still provide a reward. For example, the next time you\u2019re stressed, go for a walk or a run. You\u2019ll end up hitting your activity target for the day and also feel good about taking care of yourself rather than choosing unhealthy options.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_days_to_break_a_habit\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/19.png\" alt=\"how many days to break a habit\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_4_Identify_What_Drives_the_Behavior\"><\/span><b>Step 4: Identify What Drives the Behavior<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To truly break a habit, you must understand why it exists in the first place. What purpose does it serve? Why do you engage in this behavior?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In some cases, habits may be coping mechanisms that are used for dealing with stress, anxiety, or other underlying issues. By understanding the root cause of your habit, you can work toward addressing it and finding a healthier way of coping.<\/span><\/p>\n<p><b><i>You can get more inspiration in this article about Healthy Habits to Start.<\/i><\/b><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_5_Create_a_Plan\"><\/span><b>Step 5: Create a Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Once you\u2019ve identified the cue, routine, and reward, and you understand the underlying cause of your habit, it&#8217;s time to create a plan. This should involve replacing the old habit with healthier alternatives and finding ways to address the root issue.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you have a habit of eating junk food when you feel stressed (cue), your routine could be to go for a walk or do some deep breathing exercises instead. This will still provide the reward of stress relief, but in a much healthier way.<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_days_to_break_a_habit\">change your life for the better! <\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Your plan should include some elements of SMART goals &#8211; specific, measurable, achievable, realistic, and time-bound:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A <\/span><b>specific goal <\/b><span style=\"font-weight: 400;\">could be to use a <\/span><i><span style=\"font-weight: 400;\">specific<\/span><\/i><span style=\"font-weight: 400;\"> coping strategy such as taking a few moments of mindfulness or deep breathing in place of eating junk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A <\/span><b>measurable goal <\/b><span style=\"font-weight: 400;\">needs to be something you can concretely measure. For example, engage in 15 seconds of mindfulness or deep breathing every time your urge for junk food is triggered.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">An <\/span><b>achievable goal <\/b><span style=\"font-weight: 400;\">could be to replace the junk food with your coping strategy on one or two episodes where you\u2019re triggered every day. The key here is to do something you know you can do &#8211; the achievement will boost your momentum. That confidence and momentum will be there for you when you set more challenging goals.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A <\/span><b>realistic goal <\/b><span style=\"font-weight: 400;\">could be to replace junk food with a coping strategy you can use in different contexts. Setting a goal of going for a jog isn\u2019t realistic when you\u2019re sitting in a meeting or taking a test. Taking a few slow, mindful breaths? That can be done anywhere and nobody needs to even know you\u2019re doing it.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A <\/span><b>time-bound goal <\/b><span style=\"font-weight: 400;\">could be to use your coping strategy in place of eating junk food for one day, then two days, then longer. Be sure to start small enough that you can achieve it and increase the time frame as you get better at it.\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">We show how you can implement a good plan in our article <a href=\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/\">How to Make Working Out a Habit<\/a>.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_6_Be_Patient_and_Persistent\"><\/span><b>Step 6: Be Patient and Persistent<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Breaking a habit takes time, effort, and patience. You may experience setbacks or lapse back into your old behavior, but it\u2019s important that you don\u2019t beat yourself up over it and recognize it as simply a part of the process.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ideally, you should also have a support system in place to help keep you accountable and motivated. This could be your friends, family, or a support group you can join.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/flat-tummy-workouts\/\"><i>Your Flat Tummy Workouts Just Got Better With This Guide<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_days_to_break_a_habit\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/20.png\" alt=\"how many days to break a habit\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Does_it_take_28_days_to_break_a_habit\"><\/span><strong>Does it take 28 days to break a habit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, the 28-day habit myth is based on a misinterpretation of a self-help book from the 1960s. Research has shown that it takes an average of 66 days for a habit to form and during the process, you may break the previous bad habit. However, exactly how long it takes is dependent on the individual and the complexity of the habit.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_does_it_take_90_days_to_change_a_habit\"><\/span><strong>Why does it take 90 days to change a habit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The 90-day timeframe may be popular as it aligns with the typical length of a behavior change program or challenge. However, for some people, changing a habit can take longer than 90 days, while it may be quicker for others.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Setting a specific, measurable, and time-bound goal such as breaking a habit in 90 days can certainly help motivate you and enable you to track your progress, but it&#8217;s important to also focus on the process rather than only the end goal.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_are_the_4_rules_of_habit\"><\/span><strong>What are the 4 rules of habit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The following four rules were first introduced by the author and productivity expert James Clear in his book &#8220;Atomic Habits&#8221; and have since become a popular framework for understanding how habits work:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make it obvious: Define the cue and make the desired behavior easy to start<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make it attractive: Find ways to make the routine more appealing or enjoyable<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make it easy: Reduce friction and make the habit as effortless as possible<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make it satisfying: Ensure that the reward is satisfying enough to reinforce the behavior<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">These rules can be applied to both breaking bad habits and forming good ones.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_3-day_rule_for_breaking_a_habit\"><\/span><strong>What is the 3-day rule for breaking a habit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The three-day rule is a popular concept that suggests if you can resist the temptation to engage in a habit for three days, it will be easier to break. However, there is limited scientific evidence supporting this idea and breaking a habit often requires more time and effort.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rather than relying on a specific timeframe, you should focus on understanding the underlying cause of the habit and creating a plan to address it, together with support and patience. It\u2019s important to remember that breaking a habit is a process and progress may not always be linear.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_days_to_break_a_habit&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_days_to_break_a_habit\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Breaking a habit is not easy, but it&#8217;s possible with the right approach. By understanding the habit loop, identifying your cues and routines, finding healthier rewards, and creating a plan to address the root cause, you can successfully break any unwanted behavior. However, it\u2019s important to remember to be patient and persistent, and you shouldn\u2019t hesitate to seek support if you need it.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Trying to break a bad habit can be quite frustrating, particularly when it\u2019s something you\u2019ve done for several years. It can be even more challenging when you&#8217;re not sure how long it will take for a replacement behavior to stick. Thankfully, science offers some insights into this. Research has shown that our brains are adaptable [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":59096,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,135],"tags":[],"coauthors":[125,231],"class_list":["post-59094","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-personal-growth"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Many Days to Break a Habit, According To Science? - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 HOW MANY DAYS TO BREAK A HABIT \u27a4? We explore the science behind habits and how to use the habit loop to break bad habits in 6 simple steps.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Many Days to Break a Habit, According To Science?\" \/>\n<meta property=\"og:description\" content=\"\u2605 HOW MANY DAYS TO BREAK A HABIT \u27a4? We explore the science behind habits and how to use the habit loop to break bad habits in 6 simple steps.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-09-05T08:14:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/shutterstock_1922165216-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Susan Masterson, PhD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Susan Masterson, PhD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c\"},\"headline\":\"How Many Days to Break a Habit, According To Science?\",\"dateModified\":\"2024-09-05T08:14:13+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/\"},\"wordCount\":1989,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/shutterstock_1922165216-scaled.jpg\",\"articleSection\":[\"Fitness\",\"Personal Growth\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Trying to break a bad habit can be quite frustrating, particularly when it\u2019s something you\u2019ve done for several years. It can be even more challenging when you're not sure how long it will take for a replacement behavior to stick.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_days_to_break_a_habit\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Thankfully, science offers some insights into this. Research has shown that our brains are adaptable and can rewire themselves to form new patterns and behaviors (<\/span><a href=\\\"https:\/\/www.research.colostate.edu\/healthyagingcenter\/2022\/05\/31\/how-to-rewire-your-brain\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). It won't happen overnight and it certainly won't be easy, but it's definitely possible to break a habit and choose a better one.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's what you need to understand to get rid of a bad habit.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Does it Really Take 21 Days to Break a Habit?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">No, it doesn't take exactly 21 days to break a habit. That's just a myth.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The myth that it takes 21 days to break a habit may come from a self-help book that was published in the early 1960s by plastic surgeon Dr. Maxwell Maltz.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">He observed that his patients took approximately three weeks to adjust to their new ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/\",\"name\":\"How Many Days to Break a Habit, According To Science? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/shutterstock_1922165216-scaled.jpg\",\"dateModified\":\"2024-09-05T08:14:13+00:00\",\"description\":\"\u2605 HOW MANY DAYS TO BREAK A HABIT \u27a4? 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We explore the science behind habits and how to use the habit loop to break bad habits in 6 simple steps.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"How Many Days to Break a Habit, According To Science?","og_description":"\u2605 HOW MANY DAYS TO BREAK A HABIT \u27a4? We explore the science behind habits and how to use the habit loop to break bad habits in 6 simple steps.","og_url":"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-09-05T08:14:13+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/shutterstock_1922165216-scaled.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha, Susan Masterson, PhD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha, Susan Masterson, PhD","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c"},"headline":"How Many Days to Break a Habit, According To Science?","dateModified":"2024-09-05T08:14:13+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/"},"wordCount":1989,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/shutterstock_1922165216-scaled.jpg","articleSection":["Fitness","Personal Growth"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Trying to break a bad habit can be quite frustrating, particularly when it\u2019s something you\u2019ve done for several years. It can be even more challenging when you're not sure how long it will take for a replacement behavior to stick.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_days_to_break_a_habit\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Thankfully, science offers some insights into this. Research has shown that our brains are adaptable and can rewire themselves to form new patterns and behaviors (<\/span><a href=\"https:\/\/www.research.colostate.edu\/healthyagingcenter\/2022\/05\/31\/how-to-rewire-your-brain\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). It won't happen overnight and it certainly won't be easy, but it's definitely possible to break a habit and choose a better one.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's what you need to understand to get rid of a bad habit.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Does it Really Take 21 Days to Break a Habit?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">No, it doesn't take exactly 21 days to break a habit. That's just a myth.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The myth that it takes 21 days to break a habit may come from a self-help book that was published in the early 1960s by plastic surgeon Dr. Maxwell Maltz.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">He observed that his patients took approximately three weeks to adjust to their new ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/","url":"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/","name":"How Many Days to Break a Habit, According To Science? - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/how-many-days-to-break-a-habit\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/shutterstock_1922165216-scaled.jpg","dateModified":"2024-09-05T08:14:13+00:00","description":"\u2605 HOW MANY DAYS TO BREAK A HABIT \u27a4? 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