How Long to Form a New Habit?

New exercisers face the challenge of sticking with a new activity program. Personal trainers are all too familiar with clients who quit when they don’t experience fast, visible results. Sharing information about the “invisible” benefits of exercise helps. Explaining that habits can take up to one year to form may also be helpful.

“In our research, we’ve found that habit formation starts within around two months, but there is significant variability, with formation times ranging from four days to nearly a year,” says study author Ben Singh, PhD, research fellow at University of South Australia. “So, it’s important for people who are hoping to make healthier habits not to give up at that mythical three-week mark.”

University of South Australia researchers analyzed studies with over 2600 participants and identified success factors. “If you add a new practice to your morning routine, the data shows that you’re more likely to achieve it. You’re also more likely to stick to a new habit if you enjoy it,” says Singh. “Planning and intending to complete a new behavior can also help solidify a new habit, so make sure you continue to make time to include your new healthy habits into your everyday activities. This could be as easy as laying out your gym clothes the night before a morning walk or having a healthy lunch ready to go in the fridge.” Sharing these tips with clients can help them plan to achieve their new activities.

The study is published in Healthcare.