TLDR;
The talk addresses the common myth that it takes 21 days to form a new habit or break an old one, debunking this theory by exploring its origins and presenting scientific evidence that suggests a more realistic timeframe. It emphasizes the importance of understanding the complexity of the habit, consistency in behavior, and individual circumstances. The talk encourages viewers to focus on starting and maintaining habits through dedication, creating supportive environments, and embracing the process of gradual improvement, rather than fixating on a specific timeline.
- Debunks the 21-day habit formation myth.
- Explains the origin of the myth from Dr. Maxwell Maltz's observations.
- Introduces a study by psychologist Philippe Lally, suggesting habits take 2 to 8 months to form.
- Stresses the importance of consistency, environment, and self-compassion in habit formation.
The Myth of 21 Days [0:13]
The speaker starts by describing the common desire to change and become the best version of oneself, highlighting the difficulty of forming new habits or breaking old ones. She recalls her own failed attempt to make her bed daily for 21 days, illustrating the frustration of adhering to the popular belief that habits can be formed in exactly 21 days. She then introduces the 21-day theory as a famous myth in self-development.
The Origin of the 21-Day Myth [2:51]
The speaker explains the origin of the 21-day myth, tracing it back to Dr. Maxwell Maltz, a plastic surgeon in the 1950s. Dr. Maltz observed that his patients took approximately 21 days to adjust to their new appearances after surgery, such as a nose job, or to come to terms with the loss of a limb. Maltz published his observations in a book that sold over 30 million copies, leading to the widespread belief in the 21-day habit formation theory. The speaker suggests that the appeal of the number 21 lies in its perceived attainability, being a short enough period to seem tempting yet long enough to present a believable challenge.
Factors Affecting Habit Formation [5:00]
The speaker addresses whether it's truly possible to change one's life in just 21 days, noting that several factors influence the time it takes to form a new habit or break an old one. These factors include the complexity of the goal, such as the difference between eating fruit daily versus acquiring a complex athletic skill like a tennis serve, and the consistency of the behavior, where the duration of the activity plays a significant role. She introduces a study by psychologist Philippe Lally titled "How are habits formed?".
The 66-Day Study [6:15]
The speaker presents the findings of a study by psychologist Philippe Lally, which tracked 96 people over 12 weeks as they attempted to form a new habit. Participants chose habits like drinking three cups of water before lunch or running for 15 minutes after dinner. The study revealed that it took approximately two to eight months, or an average of 66 days, for a new behavior to become a habit. The variation in time was attributed to the task's complexity, the individual, and their circumstances, with some forming habits in as little as 18 days and others taking up to 254 days.
Embracing the Process of Change [7:48]
The speaker concludes by emphasizing that the exact duration of habit formation is less important than the commitment to begin and maintain the new habit. She advises making the habit part of one's schedule, setting reminders, creating a supportive environment, and being forgiving of occasional mistakes. The key is to commit to the system and embrace the process of making small, consistent improvements rather than rushing for immediate results. She encourages the audience to start working towards becoming the best version of themselves with dedication and persistence.