We're almost one month into 2025, but if you're struggling to hold onto your New Year's resolution, stay strong. Research from the University of South Australia shows that forming a healthy habit can take longer than you might expect.
In the first systematic review of its kind, the researchers found that new habits can begin forming within about two months but can take up to 335 days to establish.
This important finding that could inform health interventions to promote healthy behaviours and prevent chronic disease.
It’s well established that many chronic diseases, including type 2 diabetes, heart disease, lung diseases and stroke, can be prevented by changing unhealthy habits or lifestyle factors.
But contrary to popular belief, healthy habits which are essential for long-term health, take far longer than three weeks to form.
The new research found that habit formation starts around the two-month mark, but there is significant variability, with formation times ranging from four days to nearly a year.
The researchers say it's important for people hoping to make healthier habits not to give up at that mythical three-week mark.
Factors that influence successful habit-building
The study of more than 2600 participants also found that certain factors can influence successful habit formation.
Success can be influenced by a range of factors including how frequently you undertake the new activity, the timing of the practice, and whether or enjoy it.
"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.
Planning and intending to complete a new behaviour can also help solidify a new habit. As such, it’s important to make time to include a new healthy habit into everyday activities. This could be as easy as laying out gym clothes the night before a morning walk or having a healthy lunch ready to go in the fridge.
"Tailoring habit-building strategies into our day and making plans on how we can achieve them, will put you in a position for success”, the researchers said.
While more research is needed, researchers say that these findings can guide public health initiatives and personalised programs that support sustained and healthy behaviour change.
Source: Healthcare, December 9, 2024.
All research on this web site is the property of Leslie Beck Nutrition Consulting Inc. and is protected by copyright. Keep in mind that research on these matters continues daily and is subject to change. The information presented is not intended as a substitute for medical treatment. It is intended to provide ongoing support of your healthy lifestyle practices.