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Building Healthy Habits Takes Longer Than You Think — Here's Why That's Perfectly Normal


Salad with tomatoes and parmesan on a napkin, oil, fresh tomatoes, green dumbbells, and a measuring tape on dark background.

Have you ever set a goal to eat healthier, exercise more, or start meditating daily, only to feel disheartened when it didn’t “stick” after a few weeks? You’re not alone — and the truth is, forming a lasting habit takes far more time than the popular "21-day rule" suggests.


In reality, healthy habits are built over months, not weeks. A recent analysis of habit-formation research shows that for most people, it takes around two months — sometimes even longer — to truly integrate a new behaviour into daily life. Understanding this can help you manage expectations, stay motivated, and be kinder to yourself as you work towards lasting change.


Why the 21-Day Myth Persists

The idea that it only takes 21 days to form a habit originally came from observations made by plastic surgeon Maxwell Maltz in the 1960s. He noticed that his patients generally took about three weeks to adjust to changes in their appearance. Over time, this idea evolved — and oversimplified — into the belief that any new habit could be formed in 21 days.

However, newer research paints a more nuanced picture. Building lasting habits depends on many factors, including the type of behaviour you're adopting, your environment, your motivation, and even your daily schedule.


How Long Does It Really Take?

Studies show that forming a new healthy habit typically takes around 59 to 66 days — roughly two months — and can sometimes take nearly a year depending on the complexity of the behaviour.


Simple habits, like drinking a glass of water after waking up, may settle into your routine more quickly. But habits involving lifestyle changes, such as starting a workout programme or adopting a balanced diet, generally need much more time and consistency to take hold.

This doesn’t mean you’re failing if you don’t feel automatic after a few weeks — it simply means you're human.


Habits Are Not "All or Nothing"

It’s important to understand that habit formation isn't a sudden switch from “not a habit” to “habit achieved.” Instead, it’s a gradual strengthening of behaviour over time. Each time you repeat the action, your brain builds stronger connections, making it easier the next time. Progress can be slow, but every small, consistent step is meaningful.


Rather than focusing on a perfect streak, it’s better to think in terms of increasing the ease and frequency with which you perform the behaviour.


Tips to Make Healthy Habits Stick

If you’re committed to building new habits, here are a few strategies that can help:


1. Anchor New Habits to Existing Routines

Pair a new behaviour with something you already do every day. For example, after brushing your teeth, you might spend two minutes stretching or preparing a healthy snack. This "habit stacking" technique leverages the routines you already have.


2. Start in the Morning

Willpower tends to be higher earlier in the day. Establishing healthy behaviours in the morning — like a short walk, journalling, or preparing nutritious meals — can increase your chances of sticking with them before daily distractions pile up.


3. Focus on Repetition Over Perfection

Missing a day or two doesn’t erase your progress. What matters most is returning to the behaviour consistently over time. Think of habit-building as a long game, not a sprint.


4. Make the Behaviour Easy at First

In the beginning, aim for small wins. Instead of committing to a full 30-minute workout right away, start with five minutes. Once the smaller behaviour feels natural, you can gradually build on it.


5. Celebrate Small Victories

Acknowledging your progress keeps you motivated. Celebrate small milestones — like your first full week of sticking to a new habit — to reinforce positive feelings around the behaviour.


Be Patient With Yourself

If you're finding it harder than expected to establish a new routine, it doesn’t mean you lack willpower or discipline. It just means you're experiencing the reality of how human behaviour works. Real change takes patience, persistence, and realistic expectations.

So, if you're aiming to make 2025 your healthiest year yet, remember: lasting change is not measured in weeks — it’s measured in months. Stay committed, give yourself grace, and know that every small step is moving you closer to the person you want to become.



Looking for guidance to help you build habits that truly last?

Our certified health coach is here to support you every step of the way. Whether you're aiming to improve your fitness, upgrade your nutrition, or simply live a healthier, more balanced lifestyle, having expert support can make all the difference. Together, we’ll create a tailored plan that fits your goals, your schedule, and your life.


Book your FREE consultation today and take the first step towards a healthier, stronger you. 


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