It typically takes about 2 to 3 months to break a habit, with research suggesting an average of around 66 days, though the range can be anywhere from 18 to 254 days depending on the person and the habit's complexity. The popular notion of needing just 21 days is a myth and often an oversimplification.
Realistic Time Frame
Breaking a habit depends on factors such as the habit's duration, how ingrained it is, the rewards it provides, reinforcement from other behaviors, and an individual's motivation. Research from 2009 indicates that habit change can take between 18 and 254 days, with an average of 66 days for a behavior to become automatic. More recent sources emphasize roughly 10 weeks (about 2.5 months) as a practical timeframe for most people to break a habit.
Why It Takes Time
Habits become ingrained neural circuits in the brain that operate semi- automatically, so breaking them involves rewiring these circuits through repeated practice and persistence. Individual differences such as commitment, environment, and habit complexity also shape how quickly a habit can be broken.
Summary
- Average time: about 66 days (2 to 3 months)
- Range: 18 to 254 days based on multiple factors
- 21 days is a myth, habits generally take longer to break
- Environmental changes and motivation improve chances of success
Keeping persistence even through setbacks and consistently practicing new behaviors help make breaking a habit achievable within this timeframe.
