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How long does it take for a person to develop a new habit, such as eating healthier food? It turns out that there is specific data on how long it takes for our actions to become automatic.

The most common answer to the question above is: "It takes twenty-one days to form any new habit". But in fact, there is no scientific evidence for these data. Myth about 21 appeared in connection with the publication of a book by the plastic surgeon Maxwell Maltz. He noticed that it took an average of three weeks for amputee survivors to adjust to the loss of a limb. Thus, Dr. Maltz stated that people need 21 day in order to adapt to some major changes in life. However, if we are not talking about amputation of limbs, these data cannot be considered reliable.

So how long does it take for a habit to form?

In one of the experiments conducted by scientists to study the psychology of habits, about a hundred people took part. These people expressed a desire to develop new healthy habits, such as drinking a glass of water every morning, eating some fruit for lunch, going for a 15-minute jog, or regularly wearing a corset to correct their posture. Participants were asked daily about how automatic their actions seemed to them and how difficult it became for them to refuse to perform this action.

During the experiment, scientists established a certain relationship between the regularity of performing actions and automatism. On average, automatism, that is, a habit, is formed by 66 day of practice. In other words, after two months, the action becomes as automatic as possible.

According to the schedule, in the initial stages, regular practice is accompanied by a noticeable increase in the level of automatism, which then gradually reaches its maximum.

And although the average is about 66 days, scientists found that in order to form the various habits examined during the experiment, it took 18 before 254 days. For example, a glass of water for breakfast (the blue line on the graph) becomes a habit very quickly. In the meantime, it takes more effort to get half a hundred squats in the morning into a habit (purple line).

Another example of the formation of a new habit is experiments to study the physiological and mental consequences of spatial disorientation. In these experiments, participants were given spectacles with convex lenses that turned the image upside down. 180 degrees.
The subjects wore these glasses 24 hours a day, even when sleeping. At first, they showed signs of deep stress. Further, adaptation to new conditions gradually took place, but it was not possible to completely overcome the stress. And suddenly, through 26 days, something amazing happened to one participant: the world, which he observed through glasses, became normal again! The glasses remained the same, and he still wore them without taking them off, but suddenly his brain was able to flip the picture!

A few days later, all the other subjects achieved the same. In other words, in this experiment it was required from 26 before 30 days of continuous transmission of new sensory information into the mind of a person, so that he begins to perceive these data as "normal" and form a new habit. Subsequently, such experiments were repeated and confirmed by a variety of institutions and researchers. (

Smoking is a bad habit that can be classified as tobacco substance abuse. This addiction occurs most often as a result of imitating people who smoke, and in adolescents it is sometimes caused by the desire to be like adults.
Some start smoking out of curiosity, a desire to find out what smoking gives.
Smoking addiction is formed gradually, little by little. After a certain time, smoking becomes an addiction, and then the person turns into a systematic smoker. From tobacco smoking, people who get used to it experience a kind of pleasure, calmness.
From the point of view of physiology, smoking can be considered as a chain of conditionally unconditioned reactions, constantly reinforced by the inhalation of more and more portions of tobacco smoke. A person gets used to smoking not only due to the pharmacological action of tobacco (sedation, stimulation), but also the action of other factors: distraction, switching and a whole ritual associated with smoking: removing cigarettes from the box or port, taking into the mouth, lighting, drawing in tobacco smoke , his inhalation.
Nicotine in a smoker, as it were, is included in the metabolic processes and is already an integral part of it. After a certain period of time, nicotine is oxidized in the body, and then special impulses are sent to the higher parts of the central nervous system, signaling the absence of a chemical substance that has become habitual for the body, which manifests itself in the form of craving for tobacco, the need to again and again reach for a cigarette in order to restore deficiency of nicotine in the body of a smoker.
Considered as a disease, it should be taken into account that addiction to smoking undergoes certain dynamics, characterized by an increase in the severity of certain symptoms in a smoker. The degree of such severity depends on the quantity and quality of cigarettes smoked, the duration of smoking, its intensity, the frequency of puffs of tobacco smoke, and the individual characteristics of the smoker.
The formation of craving for smoking occurs in some cases slowly (from several months to several years), in others - quickly (in a few weeks). In the pre-disease stage (preclinical stage), a person rarely smokes, from time to time, 3-4 cigarettes a day. He may or may not smoke, he still does not have a habit of nicotine, and withdrawal symptoms do not occur when quitting smoking. Such a person is able to stop smoking completely painlessly, without any discomfort.
Withdrawal syndrome occurs in a proportion of long-term smokers when they stop
smoking or severely limit the number of cigarettes smoked. It is expressed in dizziness, heaviness in the head, and sometimes in headaches. In such cases, they have increased sweating, discomfort in the region of the heart and stomach. They also have disturbances in the emotional sphere: they become irritable, easily excitable, impatient, their mood decreases and craving for smoking is strongly expressed.
When chronic tobacco intoxication develops, the smoker develops symptoms and syndromes characteristic of drug addiction: pathological craving for tobacco, withdrawal symptoms, tolerance (lat. tolerantia - patience) to smoking.

Systematics of tobacco smoking.

In our systematics, we do not use the term tobacco dependence, but instead resort to more, in our opinion, correct and adequate clinical definitions, such as pathological attraction to tobacco smoking and withdrawal symptoms.
In tobacco smoking, if compared with any other pathological process that affects the state of the human body, we can, in our opinion, distinguish several stages. It is to these stages that we draw the attention of the reader.

preclinical stage.

In the preclinical stage, a person smokes quite rarely, mainly in the company of smokers. He can completely abstain from smoking, and if he smokes, the number of cigarettes he smokes does not exceed 2-5 per day.
The initial stage of smoking characterized primarily by an unstable craving for tobacco. From the side of the central nervous system and internal organs, there are no pathological changes in smokers during this period. Sometimes only functional, easily reversible disorders can occur (for example, vegetative dystonia). The number of cigarettes or cigarettes smoked by smokers does not exceed 5-10 pieces per day. With a certain effort of will, such people are able to stop smoking on their own. They can not smoke even for several days without experiencing any inconvenience. They sometimes have an attraction to smoking, but it is not persistent. These people usually resort to cigarettes only in the company of smokers. Therefore, in this stage, there are no pronounced withdrawal symptoms.
Second stage(detailed, or pronounced stage) of “chronic intoxication” with tobacco
We can talk about the second stage of chronic tobacco intoxication when the craving for a cigarette becomes persistent. At this stage, smoking cessation leads to the development of withdrawal symptoms. The degree of its intensity is expressed depending on the duration of smoking, the number of cigarettes smoked and the dynamic response to it. In the internal organs of a smoker, various pathological changes may occur, which are increasingly growing. Nicotine in this case adversely affects the nervous system.
In the described stage, there is increased irritability, imbalance, headaches, dizziness, sleep disturbance. Violations in the functioning of the cardiovascular system are manifested by increased heart rate, increased blood pressure, sometimes often severe symptoms of angina pectoris. The respiratory system is affected - bronchitis, laryngitis, pharyngitis develop. These diseases, if they have not taken a chronic form after smoking cessation, may undergo a reverse development.
In the second stage, a person usually smokes 15 to 20 cigarettes a day. In some cases, the number of cigarettes smoked does not increase. But some smokers increase the daily "dose" to 40 cigarettes or cigarettes per day, that is, tolerance becomes high and stable. Let us take the following clinical observation as an example.
V., aged 49, turned to a psychiatrist-narcologist. The medical interview revealed the following. The patient's family history is healthy. Was born on time. He developed normally, was fond of sports and literature. Graduated from the Institute. Married, has one healthy son aged 12.
For the first time I tried to smoke at the age of 14, imitating my comrades. From smoking the first were dizziness and nausea, physical weakness. These phenomena made such a strong impression on him that he did not touch a cigarette for many months.
However, a year and a half later, at the insistence of his peers, V. lit up a second time. Now, after smoking, he no longer experienced discomfort, nausea and other unpleasant sensations. The first two years I smoked occasionally in the company of smoking comrades. I smoked a maximum of 3-4 per day. At the same time, he did not notice any pathological phenomena in his body.
He began to smoke systematically at the age of 18 after entering the institute. Smoking, he said, played the role of a "stimulant" in preparing for tests and exams. Usually he smoked 20 cigarettes a day, and during hard work - up to 30 pieces. V. sometimes tried to smoke less often, but then he had an increased craving for cigarettes, reminiscent of a feeling of hunger and manifested by a state of anxiety, the inability to concentrate.
At the age of 23, he developed headaches, weakness, and fatigue. Doctors then diagnosed him with the initial form of hypertension.
At the age of 35, due to constant severe headaches, sleep disorders, V. decided to quit smoking, for which he resorted to drugs (cytiton, mouthwash with 0.5% silver nitrate solution). For about a month he did not touch a cigarette, and then the craving for smoking resumed. He underwent two more courses of treatment with cytiton, after which the craving for smoking was steadily suppressed, and V. decided that he would never smoke again.
In a short time after stopping smoking, V.'s headaches disappeared, night sleep returned to normal, his mood and general well-being improved. He felt that he became calmer, more balanced.
But two and a half years passed, and once V., while in a rest home, found himself in the company of smokers, and to test his resistance to the temptation to smoke, he took a cigarette from a friend. During this day, V. smoked several cigarettes with great pleasure, and then, after two or three days, he began to smoke his former "norm" (20-30 cigarettes).
The resumption of smoking did not go unpunished for V.. He again developed irritability, increased fatigue, disturbed night sleep.
V. showed symptoms of gastric ulcer and hypertension. He began to have more and more headaches.
V. underwent psychotherapeutic treatment. For five years now, he has not smoked, he has been in the “health group”. Feels good. The doctor-therapist declared him practically healthy.

Severe stage of chronic tobacco intoxication.

The severe stage of chronic tobacco intoxication is observed in people with a "experience" of smoking over 30-40 years. Along with a pronounced craving for smoking and a more severe withdrawal syndrome, there is a high tolerance to tobacco. These people smoke 40-50 cigarettes a day. On the part of the somatic sphere, some of them have serious disorders, which often turn out to be irreversible: chronic bronchitis (“smokers' bronchitis”), atherosclerosis (general and coronary vessels of the heart), hypertension, gastric ulcer, pathological changes in the vessels of the liver, pancreas, urinary system.
At a young age, these diseases may be unexpressed, but in middle, elderly and senile age they make themselves felt - they manifest themselves in one pathology or another.
As a clinical illustration, we present the following observation. Subject N., 67 years old. The heredity is healthy. Developed normally. Graduated with honors from the Construction Institute. Married, has two daughters. Smoked since the age of 16. Until the age of 18, according to him, he “dabbled”, “could smoke, could not smoke.” He smoked only in the company, the daily "dose" did not exceed 5 cigarettes. Gradually, the craving for smoking intensified.
From the age of 18 he began to smoke systematically, the number of cigarettes smoked increased to 30-40 pieces per day. Tolerance to smoking increased. At present
smokes 50-60 cigarettes a day. Gets up to smoke at night. Practically does not part with a cigarette, lighting one from the other.
Once I tried to quit smoking. On this day, “something terrible” happened to the subject. He was agitated, extremely irritable, lost his appetite, sweating heavily, trembling hands, did not sleep for a single minute. He experienced a strong craving for tobacco, that is, he developed an abstinence syndrome. I smoked at 4 am and smoked 10 cigarettes until morning.
When N. runs out of cigarettes, he is very worried and can follow them at least 5 km in any weather. He left his job, where smoking was forbidden in the office, saying that he could not stand not to smoke. He moved to another job, where he has a separate office and an open window. At the dacha he always has a supply of cigarettes and shag, which lie on the table, in the sideboard, in the barn. He declares that if he "does not smoke for three or four days, then he will not be able to live - he will die."
In this case, the main alkaloid of tobacco, nicotine, has already become a necessary component of the internal environment of the body of N., why a decrease or temporary cessation of smoking caused him a pronounced withdrawal syndrome in the form of sweating, internal restlessness, increased irritability, insomnia, a sharp decrease or complete inhibition of such unconditional reflex, like food, complete loss of appetite, decreased performance, up to a sharp decline in strength.
On June 13, 1982, N. felt unwell, there was a pressing, dull pain in the upper chest. An ambulance was called to him, which arrived 15 minutes later.
N.'s condition, despite all the measures taken by the doctors, worsened, and N. died 20 minutes later.
The cause of his death was acute heart failure, which occurred as a result of atherosclerosis of the coronary vessels of the heart, which caused a massive heart attack.
Coronary atherosclerosis in N. for a long time proceeded haphazardly. The main reason for the development of this disease in him was excessive smoking of tobacco for many years.
Currently, narcologists note that the likelihood of a first heart attack in men older than 30 years among smokers is 2 times higher than among non-smokers, and 4 times more if smokers have elevated cholesterol levels in their blood.
Some data on the timing of the development of pathological craving for smoking
The earliest sign of chronic nicotine intoxication is a pathological craving, a painful craving for smoking. Later signs of such intoxication are a loss of control, a sense of proportion in relation to the amount of cigarettes or cigarettes smoked. Pathological attraction to smoking, according to our observations, is formed and stabilized within a period of several weeks to 7-10 years.
We conducted a clinical study of 1000 male smokers. They were distributed according to age as follows:
15-19 years old - 130 people
20-24 years old - 290 people
25-29 years old - 380 people

30-35 - 120 people
36-40 - 70 people
40 years and older - 110 people
The reason for the habit of smoking was the example of comrades - 270 people; smoked, imitating adults - 250 people; husbands of wives or wives of husbands taught to smoke - 14 people; 480 people started smoking out of curiosity.
First tried to smoke cigarettes at the age of:
7-8 years - 12 people
9-10 years old - 42 people
11-14 years old - 278 people
15_19 years - 388 people
20-24 years old - 178 people
25-29 years old - 40 people
30-40 years old - 54 people
40 years and older - 8 people
Thus, most of the surveyed tried to smoke before the age of 19 (720 people). Indicative is the fact that 332 people first tried smoking at the age of 7 to 14 years, that is, they were schoolchildren from grades 1 to 7. Started smoking regularly
after smoking the first cigarette - 128 people
in a year - 296 people
after 2 years - 276 people
after 3 years - 144 people
after 4 years - 56 people
after 5 years - 54 people
in 6-8 years - 46 people
Consequently, after the first cigarette smoked, most of the surveyed smoked at first sporadically, from time to time, and only after 1-3 years, and some after 4-8 years began to smoke systematically.
It should also be noted that in 128 surveyed, the first cigarette smoked already led to systematic smoking, that is, marked the beginning of chronic tobacco intoxication. These people, apparently, had some individual feature that led to a very rapid addiction to tobacco smoking.
Of the surveyed, only 120 people did not know about the dangers of smoking. The number of cigarettes smoked per day was as follows:
10 pieces - 216 people
15 pieces - 44 people
20 pieces - 489 people
25 pieces - 228 people
40 pieces and more - 28 people
As can be seen from the above list, the majority smoked 20 cigarettes, over 40 cigarettes were smoked by the smallest number of smokers studied.
The stages of smoking among the surveyed were distributed as follows: initial - 220 people, medium - moderately expressed - 524 people, average - pronounced and severe - 256 people.

Pathological craving for smoking.

Of all the symptoms that characterize the clinical picture of tobacco substance abuse, the pathological craving for tobacco comes first. All thoughts of such people are focused on smoking. If they do not smoke for some time, they experience discomfort, some kind of internal restlessness, a feeling that something is missing.
According to the data of the doctor of medical sciences N. A. Ponomareva, the craving for tobacco has a certain dependence on gender. So, in most of the men she observed, the habit of smoking was formed within one year, in second place were addicted to tobacco in two years, and in third - within 5 years.
In women, a smaller part got used to tobacco in the period from 7-10 days to 10 years; most of them developed this habit within one year.
The bulk of the men surveyed by N. A. Ponomareva became addicted to tobacco at the age of 14-16, and most of the women - at the age of 17-19.
In 88% of the men examined by N. A. Ponomareva and in 48% of women, the formation of a pathological craving for tobacco was associated with a feeling of pleasure, a kind of mild euphoria. Cravings for tobacco due to its "calming" effect were explained by 66.6% of women and 46.2% of men. 33% of men and 36% of women referred to smoking as a kind of stimulant that helps to increase efficiency.

withdrawal syndrome.

After quitting smoking or a sharp decrease in the number of cigarettes smoked, most smokers experience withdrawal symptoms. Some of them experience dizziness, heaviness in the head, and sometimes headaches. A. M. Rappoport and D. M. Lakhman explain the occurrence of headaches by a change in the blood supply to the vessels of the brain, which occurs in the first days of tobacco abstinence.
With withdrawal syndrome, excessive sweating, autonomic disorders (unpleasant sensations in the region of the heart, sometimes cardiac arrhythmias), fluctuations (either increase or decrease) in blood pressure are often observed. There are also changes in the activity of the digestive tract. Appetite usually increases and sometimes decreases. Quit smoking sometimes experience discomfort in the stomach, pain in the hypochondrium. They have a violation of intestinal motility, manifested by diarrhea, and sometimes constipation.
Changes in the mental sphere are most pronounced in withdrawal syndrome. Smokers become irritable, easily excitable, impatient, their mood is usually lowered, sometimes even depressed, some of them declare that they "do not find a place for themselves." There is lethargy, absent-mindedness. It becomes difficult for a person to concentrate on anything, attention decreases, weakness, weakness, lethargy worries, which, apparently, depends on a decrease in the tone of cardiovascular activity and the higher parts of the central nervous system.
One of the foreign scientists equates the withdrawal syndrome to a state in which a person continues to do something not because this action brings satisfaction, but because refusal from it does not bring satisfaction. This scientist emphasizes that the experience of discomfort associated with quitting makes a person take a cigarette again in order to avoid feeling discomfort.
From our point of view, the withdrawal phenomena that occur in a person who has quit smoking resemble, to some extent, the condition that appears in a person who has been on bed rest for a long time and is suddenly forced to return to normal physical activity. The fact is that the human body has the ability to adapt to new conditions for him, and even to those that experts call extreme, that is, beyond the scope of normal life. So, a person who is accustomed to a long stay in bed, which is unusual for him, moving on to physical activity, experiences a number of painful sensations for him. The same thing happens with people who quit smoking. The resulting withdrawal syndrome is a burden, but you need to step over it in order to return to normal.
The most pronounced phenomena of withdrawal syndrome are noted in the first two or three days after smoking cessation, and then gradually weaken. However, the craving to smoke usually remains for quite a long period of time, and one memory of smoking can cause increased salivation. All this indicates that the complex of conditioned reflexes associated with tobacco smoking has considerable strength.
At the age of 40 to 70 years, the withdrawal syndrome is more severe. This involuntarily begs the question: is it worth it to start smoking, so that later, when a person is convinced from his own experience of the harmfulness of this habit, while struggling with it, he experiences withdrawal symptoms?
Withdrawal syndrome in some cases is not very pronounced, and such people easily quit smoking. As an illustration, we present the following observation.
Patient S, 39 years old, engineer, works as a senior researcher at a scientific research institute. In childhood, he developed normally. At his job, he is valued as a capable specialist. Purposeful, sociable, sympathetic, but highly irritable, nervous. I started smoking at the age of 21. At first, he smoked little, no more than five cigarettes a day. I did not feel pleasure from smoking, even sometimes I felt sick. He began to increase the number of cigarettes smoked from the second year of smoking, at the end of the second year it reached 20 pieces per day.
At the age of 38, S. developed pain in the region of the heart, which was in the nature of angina pectoris. The electrocardiogram revealed a change in the myocardium of the left ventricle and blockade of the right leg of the bundle of His. Pain in the region of the heart was not removed by validol, nitroglycerin and other vasodilators. I was forced to quit smoking. There was no withdrawal syndrome after smoking cessation, and slightly pronounced symptoms of discomfort were noted.
Gradually the pains in the region of the heart disappeared, and if they did occur occasionally, they succumbed to the influence of validol. S.'s state of health became quite satisfactory. He continues to abstain from smoking.
In this example, we see how smoking cessation in a smoker with 18 years of “experience” had a beneficial effect on his health.
These data do not mean that we deny the presence of an abstinence syndrome. We just want to emphasize that for some it happens to a sharp degree, for others in a moderate form, and for others it is mild or not at all pronounced. It is currently difficult to answer the question of whether the constitution, personality traits or the type of higher nervous activity play a role here. Appropriate research should be carried out in this direction, and only then it will be possible to bring complete clarity to this problem.
At the same time, it should be borne in mind that for a long time after they have overcome their bad habit, tobacco smokers, against the background of complete well-being, may experience a pseudo-withdrawal syndrome, which easily duplicates the withdrawal syndrome. With him, the attraction to tobacco lasts from several hours to several days.

Maxwell Maltz was a famous plastic surgeon in the fifties of the twentieth century. And one day he discovered a strange pattern.

When Maltz performed an operation - for example, to correct the nose - he noticed that it took about 21 days for patients to get used to a new face. And when a patient's arm or leg was amputated, most patients also experienced phantom pain for about 21 days until they adjusted to the new situation.

This experience led Maltz to recall a personal experience of getting used to changes and new behavior. He realized that it also took him about 21 days to form a new habit.

Maltz wrote about the experience and said:

“These and many other frequently observed phenomena tend to show that it takes a minimum of 21 days for the old mental image to dissipate and be replaced by a new one».

And that's when the problem arose.

In the decades that followed, Maltz's work influenced nearly every self-help professional from Zig Ziglar to Brian Tracy to Tony Robbins. And as in the game of "broken phone" - the more people retold the story of Maltz, the more people began to forget what he said: "at least 21 days." The quote was shortened and it turned out like this:

"It takes 21 days to form a habit."

So a well-known myth spread in society that it takes 21 days (or 30 days or another magic number) to create a habit.

Dangerous Lesson: If enough people repeat something enough times, then everyone else starts believing it.

It's easy to see why the 21-Day Myth has become so widespread. It's short enough to inspire us and long enough to be believable. Who wouldn't love the idea of ​​changing their lives in 3 weeks?

But the problem is that Maltz simply observed what was going on around him and didn't state it as a fact. Moreover, he assured that it was the minimum amount of time necessary to adapt to change.

But what is the real answer?

How long does it actually take to create new habits? What does science say about this?

And what does all this mean for us?

Science provides the answer. And as always, he is quite unexpected ...

University College London decided to find out the exact answer.

96 members were asked to choose a new habit they would like to acquire. Most were health-related, such as "eating a piece of fruit with lunch" or "jogging 15 minutes after dinner."

All 84 days of study they went to the site and left a small report: did they complete the action, and how automatically did it feel.

Doing an action without thinking - known in science as "automaticity" - turns out to be the main driver of habits. And it helps illuminate the real question: How long does it take to actually form a habit?

On average, participants who provided sufficient data habit formation took 66 days.

Of course, there were significant differences in how long the habit took to form depending on what exactly needed to be done.

Those who simply had to drink a glass of water after breakfast achieved maximum automatism after about 20 days.

Those who were accustomed to eating fruit at dinner needed at least, twice as long to create a habit.

The habit of exercising has become the most difficult.

"50 squats after morning coffee" did not become a habit for any of the participants.

"Walking 10 minutes after breakfast" became a habit for several participants after 50 days.

When the researchers combined the results into a single graph, they found a relationship curve between habit and automatism rather than a straight line.

Early repetitions were most beneficial for establishing a habit, and the benefits gradually decreased over time.

It's like climbing a mountain. First there is a steep climb and you quickly move forward.

Then the climb flattens out, and the closer you are to the top, the smaller the increase in height with each step.

Some of us find it harder than others

The decrease in the rate of consolidation was particularly pronounced among some participants for whom habit formation was particularly difficult. So much so that researchers were surprised at how slowly some habits form:

Although the study lasted only 84 days, by extrapolating the curves, it was found that some habits may require up to 254 days to form - most of the year!

Conclusions - inspiring and not so

What does this study show?

1. Often, creating a habit takes a lot longer than we think..
   This explains why we so often give up what we started. For example, running in the morning, or eating healthier, or not breaking down or screaming over nothing. You just need more time! And you just need to understand it, and be ready for it.
2. 21 days is enough to create a habit if it's something very simple. For example, drink a glass of water after breakfast.
3. Anything more complex will take longer. And in some activities, much, much more. Count on 50-60 days and even more. Sometimes it may take a whole year.
4. For some of us, habits are especially difficult.
   In this case, you need to start with something very simple. And understand that you may have to spend more time. Practice, so to speak, on cats, understand the mechanics of the process and what works for you. And then move on to something more complex.

I can tell you from my own experience that by practicing different habits, mastering some and failing others, you will understand how it works, and over time you can learn to develop habits much easier and with greater success.

Because habit is not something supernatural. It's just a matter of perseverance and "deliberate practice." Aristotle warned us about this:

We are what we constantly do. Perfection, therefore, is not an act, but a habit.

In the end, it doesn't matter how many days it takes you to form the habit you want - 50 or 500. One way or another, you can do it.

All you have to do is start from day one and repeat over and over again. Forget the numbers and just do your job for today.

Hello my dear readers! We live, improve and constantly want to change something in our lives. Do you know the feeling when you want something new? Sweater, phone, chocolate? Or maybe a lifestyle? Material desires are very easy to fulfill. But changing lifestyles, habits and attitudes is a much more difficult question. But today we will figure out how much a habit is developed and where to start.

21 day theory

I think many of you have heard that it takes three weeks to form a habit. If this is true, then you can radically change your life in a short time.

However, is this true? Will such a short period of time be enough? And how long does it take to form a habit? To get started, understand

Habit Research

The theory itself sounds like this: if you do something regularly for 21 days, then this action is postponed in the subconscious and then performed automatically. Thus, people quit smoking, lose weight, acquire hobbies. Don't believe? Search the search engine for reviews of this theory. But not now, but after you read the article. Scientists have worked hard on this issue, trying to prove the veracity of the theory. People who undergo plastic surgery get used to their new look in 21-25 days.

But the stunning experiment with astronauts breaks all doubts. A group of 20 people wore glasses that turned everything upside down for 21 days. As a result, the human brain adapted and began to perceive the world around us as if nothing had happened.

How the process goes: from formation to sustainability

However, there is a small nuance. In 21 days, a habit can only be formed. But it will take 90 days for it to become sustainable. Moreover, if you break even for one day, you will have to start all over again. You need to be patient and come up with motivation.

The following is very important! You will get used to doing something new only when you understand the benefits of it. If you start playing sports just because it is fashionable, nothing will come of it. But when you realize that your health will become better from this and you will feel more cheerful, then playing sports will become a character trait and will enter your lifestyle.

Conclusion: any habit should be useful and bring pleasure, physical and moral.

Let's say you decide to run in the morning from tomorrow. But forcing yourself to do this is not so easy! After all, it is almost impossible to drastically change your daily schedule. Therefore, let's figure out what methods you can develop and strengthen a new habit and how to work on yourself further.

7 Methods to Form a New Habit

Working on new skills requires perseverance and self-control. One desire is not enough. There are several methods to help simplify the task:

1.Check

Deciding to do something is already a big step. Don't set goals that will drastically change your lifestyle. First, tell yourself what you will try. And if you don't like it in 21 days, you stop doing it. So the efficiency of working on yourself will increase significantly.

2.List

If you want to change something, but haven't decided exactly what it is, make a list of options. Then, next to each, write down its benefits and think about whether it will be necessary for you and whether it will bring pleasure. Choose the one you want and start with the easiest.

3.Plan

To do something, it is important to know how. Make a detailed action plan.

4.Visualization

This is a must when working on a new habit. It will be easier for you if you depict your achievements on paper. You will see what you have achieved and how much is left. Any method will do: notes on the phone, a notepad, and even a poster on the floor of the wall.

5.Time

In order for the subconscious mind to quickly adopt new skills and actions, try to perform them at the same time every day.

6. Perseverance

It has already been said that after the time has passed, you can quit mastering the skill if it does not suit you. But you can not do this after a couple of days and even a week. After all, only in three weeks at least you will understand yours or not. So be patient and be patient again! At the same time, test your willpower.

7.Motivation

To achieve a goal, a simple “I want” is not enough. You need motivation to have something to please yourself. For example, promise to buy yourself something after 21 days. Or give yourself small gifts every day - candy or a trip to a cafe.

Conclusion

As you can see, change for the better is real. This does not require much time, but the desire and understanding that this is for your good is required.

And that's all. I wish you well and success! Try to get a habit and write in the comments what you did. Interested in your opinion and practical experience.

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