How long does it actually take to break a bad habit?
How long does it take to break a bad habit?
The idea that it takes 21 days to break a habit is a myth. This number comes from a 1960 book by Dr. Maxwell Maltz, but modern research suggests it actually takes longer.
A study from University College London found that on average, it takes 66 days to form a new habit, though the range varies from 18 to 254 days, depending on the person and the habit. Check out this scientific study.
Why do some habits take longer to break?
Not all habits are equal. Some, like biting your nails, may be easier to break than deeply ingrained behaviors like smoking or emotional eating.
The strength of a habit depends on a) how frequently you do it, b) how long you’ve had it, and c) the emotional reward it provides. Source: study.
How to speed up breaking a bad habit?
Breaking a habit isn’t just about stopping; it’s about replacing it with a healthier alternative. It is said that habit substitution is one of the most effective methods.
Mindfulness and self-awareness can also help. Some say that people who are more mindful of their triggers have better success at breaking habits.
What can you expect when breaking a bad habit?
At first, you may experience withdrawal symptoms or cravings, depending on the habit.
Over time, as you replace the habit and reinforce new behaviors, it becomes easier. The key is consistency and self-compassion, as setbacks are part of the process.
Key things to know before breaking a habit
Environment plays a big role. If you’re trying to stop eating junk food, removing unhealthy snacks from your home can significantly improve your chances of success.
Support systems matter. Studies show that people who have accountability partners or support groups are more likely to succeed.
How incentivized habit breaking can help you succeed
Another effective way to accelerate the process is through incentivized habit breaking. Research shows that adding an element of financial motivation (where users commit money as an incentive and are refunded if they succeed) can significantly improve commitment and success rates.
Studies have shown that using rewards as part of behavior change strategies is effective in various contexts. The promise of a financial reward can activate the brain’s reward system, making it easier to stick with new behaviors.
Additionally, research suggests that using your own money as an incentive may be more powerful than simply receiving external rewards. Personal investment increases motivation and commitment to breaking habits (source).
This exact approach of incentivized habit breaking using your own money is implemented in our app.
Sign up and see if it works for you (spoiler alert, we know it will).