Feb 26, 2023 12:00:00

Is it true that it takes 3 weeks to develop a new habit?

Many people have desires such as 'I want to acquire healthier lifestyle habits' and 'I want to adopt habits that increase productivity' on a daily basis, but it is not easy to acquire habits. . One theory says that ``21 days'' is the time necessary to acquire a habit, but whether the number of 21 days is actually legitimacy is explained by scientific media Live Science. .

How long does it take to build a habit? | Live Science

https://www.livescience.com/how-long-does-it-take-to-build-a-habit

The number of days required to acquire a habit is said to be `` 21 days '' in the self-help book `` Psycho Cybernetics '' written by Dr. Maxwell Maltz, a cosmetic surgeon in 1960 , which noted that it takes 21 days for patients who have undergone cosmetic surgery to change their mental image of their appearance.

But Mark Vermeier , a psychotherapist in the United Kingdom, said: ``I can see how fascinating this number is. But it's actually more complicated and takes a lot longer on average,' he said, pointing out that it often takes 21 days or more to form a habit.

Habits are behaviors that people have learned to do automatically without being conscious of it, and they may form habits without realizing it. Also, not all habits are beneficial, and sometimes harmful habits take root.

The reason why we sometimes develop undesirable habits is that habit formation occurs not in

the prefrontal cortex, which is responsible for rational decision-making, but in the basal ganglia, which is responsible for emotions, pattern recognition, and learning. I have. A 2006 paper in the journal Nature Reviews Neuroscience suggests that the ability to develop and maintain habits may be linked to the basal ganglia.

“Habits are the small decisions and actions you make every day,” says Maurice Durphy , mindset coach and visiting professor at the University of Sunderland, UK. That's it,' he said.

Repetition of a particular behavior is essential to forming a habit.

Alyssa Roberts , who studies eating disorders at the University of Minnesota, said, `` Habits are formed through the process of 'habituation.' Habituation occurs when the action is repeated enough, and the brain automates the response. It adapts to your routine,” he explains.

In the concept of 'habit loop' popularized by journalist Charles Duhigg , three stages of 'cue → action → reward' are required to automate behavior and make it a habit. For example, a habit loop can be a response to a stressful situation (cue) and gain temporary pleasure (reward) by overeating (behavior). When this is repeated, the brain judges a specific cue as an 'opportunity to get a reward' and encourages you to perform the same action to get a reward.

The amount of time it takes to establish a habit depends on what the cues and actions are and who the person is. A 2009 study published in the European Journal of Social Psychology found that the time it takes to form a habit varies considerably between individuals, ranging from 18 to 254 days, and that relatively simple habits such as drinking water after breakfast are common. It was shown that the effort required to acquire a habit and the relatively difficult habit of 'doing sit-ups 50 times a day' are different.

Personal motivations, physical resources, the ability to self-discipline, environmental and social factors influence the long-term maintenance of habits. In addition, a paper published in The Journal of Neuroscience in 2007 pointed out that the neurotransmitter dopamine plays an important role in the formation of habits, and genetic factors such as dopamine receptor genes also have an effect. It is said that there is a possibility to do so.

In addition, multiple research results have been reported that the strength of self-efficacy , which is the belief that ``I can act well in a specific situation,'' is also an important factor for establishing habits. 'Simply put, people who are convinced they can't maintain a new behavior are less likely to maintain the habit,' explains Live Science.

Mr. Vermeier argues that it is important to make the goal (reward) as attractive as possible so that the habit does not become a mere self-sacrifice in acquiring habits. Also, if you have a habit of ``going to the gym three times a week,'' you should make your behavior as simple as possible, such as choosing a nearby gym that is convenient, and ``reward yourself.'' Said it was valid. “You can approach it by celebrating milestones and giving yourself gifts related to new habits,” said Vermeier.