Tips for Making New Habits Stick: How Long Does It Really Take?

Creating new habits can often feel daunting, but understanding how habit formation works can make it a lot easier. Whether you’re looking to stop scrolling before bed, start doing yoga or spend more time reading, knowing the right strategies can help you stick with it.

Strategies for Making New Habits Stick

Start Small

One of the biggest mistakes people make when trying to develop new habits is starting too big. Instead of deciding you're going to completely revamp your morning routine and begin yoga, journalling and walking all at the same time, begin with just one thing and find a realistic goal to start with. Small, manageable changes are easier to incorporate into your existing routine and getting some little wins can help build confidence.

Be SMART

When setting any kind of goal, including a new habit, it can really help to be SMART: Specific, Measurable, Achievable, Realistic and Time-bound.

If your new habit is vague or unquantifiable it can be hard to know whether you've truly achieved it. So make it Specific and Measurable. Equally, if you set your sights too high then you are more likely to fail. Set yourself up for success by choosing to adopt a new behaviour that is both Achievable and Realistic. Don't forget, this can be the first of many new habits that you acquire over time. And finally, it helps to have a timeframe in which you will be carrying out your new habit so make it Time-bound.

Be Consistent

Consistency is key when establishing new behaviours. Try to perform your new habit at the same time every day. For example, if you want to start writing a journal, set aside a specific time each morning — such as while enjoying your coffee. This routine helps signal your brain that it’s time for this new activity.

Use Reminders

Life can be busy, and it’s easy to forget about new habits. Set reminders on your phone, leave sticky notes in visible areas, or use a habit tracker app to monitor your progress. Having reminders in place will keep your new habit at the forefront of your mind until it becomes an established part of your routine.

Get Stacking

Sometimes it can be helpful to integrate a new habit into an existing routine. This is known as Habit Stacking. It can reduce the mental load of adding something new and can help streamline your daily routine. For example, if you want to start meditating daily then pick an existing habit - such as brushing your teeth - to pair with this new habit. Then set a specific goal: "After I brush my teeth I will meditate for 5 minutes".

Get Accountable

Having someone to keep you accountable and motivated can significantly increase the likelihood that this new behaviour will stick. Find a friend or family member or a Coach to be an Accountability Partner and to help keep you on track and motivated. Aim to have regular check-ins and make sure to celebrate the wins!

Reward Yourself

Positive reinforcement can enhance your likelihood of sticking to new habits. Some people find keeping a habit checklist can help - and also provides a nice dopamine release each time you cross something off the list. Give yourself a target of sticking to your new habit every day for a week and treat yourself to a small reward once you achieve it. You may find though that the satisfaction of sticking to the habit is in itself a reward.

How Long Does a New Habit Take to Stick?

Research suggests that it takes an average of 66 days for a new habit to become automatic, although this can vary widely between individuals and the complexity of the habit. According to the "3-6-36 Rule" it takes 3 weeks to break an existing habit, 6 weeks to develop a new habit and 36 weeks for the new habit to become hardwired. But again, this really depends on the person and the habit in question.

Don't get discouraged if you find it takes longer than that! The most important thing is to keep going and maintain your commitment. Regularly reflect on your progress—this reflection can boost motivation and help you adjust your approach if necessary.

Conclusion: Be SMART and Stay Committed

Ultimately, making new habits stick is all about being making them SMART (Specific, Measurable, Achievable, Realistic and Time-bound), persevering and being kind to yourself along the way. Embrace any setbacks as part of the learning process. With the right strategies and mindset, you will find success!