How long does it take to break a habit

Key Takeaways

• It can take anywhere from 18 to 254 days to break a habit—not just 21 days, as commonly believed.
• Habit formation is based on the cue–routine–reward loop, which drives automatic behavior.
• The 21-day rule is a myth rooted in anecdotal observations, not science.
• Motivation, duration of the habit, and perceived rewards all impact how long it takes to change.
• Using a habit tracker helps increase awareness, consistency, and accountability.
• Gradual change, mindfulness, and social support are powerful tools for breaking bad habits.
• Professional help can be valuable for serious or long-standing habits like smoking or alcohol use.

Introduction

A person can overcome a habit if they are given the proper methods and direction. According to some data, a person may stop a habit in as little as 21 days. 

Others, though, contend that it may take far longer. It's possible that many people have a habit they'd like to break. If they strive to solve the problem using the right methods, they can do this.

According to rumors, it takes 21 days to break a habit. This might not always be true, though. It might take a lot longer for some people.

This article examines strategies for trying to break a habit. For an estimate of how long it could take to overcome a harmful habit, we also look to scientific studies and sources.

How are habits formed?

Our everyday lives are greatly influenced by our habits. They influence what we do and ultimately how things turn out. However, how exactly do new behaviors start? 

It all boils down to three basic concepts: reward, routine, and cue. The basis for habit development is laid by this idea, which Charles Duhigg described in his book The Power of Habit.

Every time a cue or emotion is triggered, it results in a regular or habitual self-soothing response that leads to a reward or the impression that something is "better."

Here is an illustration of cue, routine, and reward for clarity: I routinely browse social media when I'm feeling anxious (trigger), and as a result, I feel more at ease (reward).

Common habits

People may want to break the following habits, for example:

• Nail biting: Onychophagia, another name for nail biting, is a widespread behavior.
  
• Smoking: About 12.5% of American adults smoke cigarettes.
• Excessive alcohol use: According to research, the number of deaths in the United States from alcohol use has been rising for more than ten years.
• Snacking: A person's health may be impacted by unhealthy snacking.
• Poor sleep habits: A person may be sleeping at odd hours or not getting enough sleep. For several brain processes, a restful night's sleep is crucial.

The 21-day myth

The 21-day period doesn't seem to have anything to do with quitting a habit. Rather, the myth implies that the formation of a new habit takes only 21 days.

Anecdotes from people who have had plastic surgery are the source of the idea that someone may form new habits in just 21 days. Within 21 days, patients may psychologically acclimate to their new look, according to research.

Nonetheless, people's acceptance of this argument could also extend to quitting bad behaviors. This is due to the fact that breaking one habit may lead to the formation of a new one.

According to research, this 21-day period is not precise. People may become frustrated as a result of this false knowledge if they haven't broken an old habit or developed a new one in this period.

Understanding the psychological mechanisms behind habit formation can help set more realistic expectations, as explored in the psychological benefits of using a habit tracker.

A reasonable timeline

According to the aforementioned research, 66 days is a more realistic time limit for the establishment of new habits.

According to a 2009 study, people will take different amounts of time to develop or break a habit.

For those seeking to establish new habits over a realistic timeline, employing effective tracking methods can enhance success, as detailed in effective habit tracker techniques.

Each of the 96 participants in this study was tasked with developing a new habit. The researchers come to the conclusion that it might take anything from 18 to 254 days to acquire and break a habit.

The process of learning a new behavior to break the old habit was the subject of more research. They discovered that even if people could pick up the new behavior, the old habit did not always vanish as a consequence.

They come to the conclusion that in certain situations, this can even make the habit that a person is trying to break stronger.

Numerous factors might influence how long it takes someone to stop a habit. These might consist of:

• Motivation: The reasons why people seek to change a habit will vary from person to person. Pregnant women, for instance, could be more motivated to stop smoking than other people.
• Duration of habit: An individual who has nibbled their fingernails for their whole life may find it challenging to quit. However, since the habit is less established, it could be simpler for someone who has only been drinking heavily for a few months to change their ways.
• Rewards that a person links to the behavior: For instance, smoking cigarettes is a social activity. By doing this, individuals are rewarded with the opportunity to socialize with friends or take a break from work with coworkers. Because they could think there is a benefit to an unhealthy habit, this could make it harder to quit.

Success tips and techniques

A few behavioral techniques that might assist someone in breaking a habit are listed below.

Set attainable goals.

When setting objectives for oneself, one should make sure that they are reasonable and time-bound.

To reach their goals, people should take tiny steps and not expect to alter their behaviors overnight. According to Research, habit changes might occur more quickly when behaviors are easier.

Additionally, people should be informed that changing a habit is typically not an easy process and that they may encounter difficulties.

Understand why

A person should be aware of the reasons behind their desire to alter their conduct. They could do this for a variety of reasons, such as wanting to spend more time with their family or for health-related ones.

A person may find motivation to change a behavior after they have figured out why. They may also be able to pinpoint the situations and triggers that they link to the behavior.

Replacing negative habits can be supported by structured tracking, with creative approaches described in creative habit tracker ideas without apps.

Break bad behaviors with loved ones or friends.

Support from friends or family may make this process much easier for the individual.

If a spouse or friend also wants to quit a habit, they might want to think about doing it with you. This can provide support, accountability to one another, and someone with whom to discuss difficulties.

Establish a system of rewards to increase your likelihood of quitting your habit.

When you succeed in overcoming your habits and use what you've learned about substituting positive reinforcement for old routines, treat yourself to healthier alternatives. 

Rewarding oneself at the end of the day is one approach to strengthen positive behaviors.

To reward yourself for maintaining your goals, try developing a soothing nighttime wind-down ritual. This may be taking a soothing bath, reading your favorite book, or enjoying a soothing song.

Consistently rewarding progress can sustain motivation, and using a habit tracker to stay focused is key, as explained in techniques for staying motivated with a habit tracker.

Over time, gently cut back on your habit. 

Although you might want to completely eradicate the habit, it is more likely that you will be able to do so over time if you gradually reduce it.

When it comes to quitting a habit, start small. It not only makes the process of changing the habit easier to handle, but it also enables you to feel rewarded as you reach little goals. 

Get expert assistance

For behaviors like smoking or drinking alcohol, for which there have been serious repercussions, or if they have struggled to stop on their own, a person may want to seek professional assistance.

Before seeking professional assistance, individuals may choose to attempt to quit the habit on their own.

Being mindful

A person may be able to break negative behaviors by engaging in mindfulness exercises. This is due to mindfulness's ability to calm and clarify the mind. Additionally, mindfulness activities could help people see themselves quitting the habit.

Research suggests that mindfulness can help with pain management, anxiety, stress, sadness, and withdrawal symptoms.

Why our Habit Tracker can help you succeed

If you're serious about breaking bad habits or building healthier ones, using a habit tracker can make all the difference—and our Digital Habit Tracker is designed specifically to support your journey.

It provides a clear, motivating way to visualize your progress, stay consistent, and identify patterns that might be holding you back. With easy-to-use features and a beautifully designed interface, it's a powerful tool to help turn your goals into reality.

Check it out and take the first step toward lasting change.

Conclusion - How long does it take to break a habit

A person may want to break a number of distinct behaviors. It's not always true that it just takes 21 days to break a habit. various folks will have various timeframes.

In actuality, it can take a person anything from 18 to more than 250 days to fully stop a habit. Each person may have a different timeline.

A person may break a habit by identifying triggers, setting reasonable objectives, and understanding why they want to change the behavior. They might also want to do mindfulness exercises and look for expert help.

Thanks for reading,

The DigyKeys Team

Frequently Asked Questions (FAQs)

Is it true you can break a habit in 21 days?

The idea that you can break a habit in 21 days is a popular myth but not entirely accurate. Scientific studies show that habit change usually takes longer, often between 18 to 254 days depending on the person and the behavior. While 21 days can be a good starting point, true habit change requires consistency and the right strategies.

What is the 3-3-3 rule for habits?

The 3-3-3 rule for habits is not a widely recognized habit formation method but is often confused with similar behavioral strategies. Some use it as a guideline to try a new habit for 3 minutes, 3 times a day, over 3 weeks. However, for lasting behavior change, experts recommend habit trackers and consistency over a longer period.

What are the 7 steps to breaking a habit?

Breaking a habit involves seven key steps: identifying the habit, understanding your triggers, setting realistic goals, creating a replacement behavior, tracking progress, seeking support, and staying consistent. These steps help rewire your brain and form healthier patterns. Using a digital habit tracker can be especially effective in supporting this process.

What is the 21 90 habit rule?

The 21 90 rule suggests it takes 21 days to build a habit and 90 days to turn it into a permanent lifestyle change. While not scientifically proven, it offers a motivational framework for consistency. A habit tracker can help you stay accountable through both the 21-day and 90-day stages.

Is 30 days enough to make or break a habit?

For some people, 30 days may be enough to build or break a simple habit, but more complex habits often require more time. Studies show that forming a new habit usually takes an average of 66 days. Consistency, motivation, and tools like habit trackers are key to long-term success.

Do our brains like routine?

Yes, our brains thrive on routine because it conserves energy and creates efficiency. Habits allow us to perform tasks with minimal thought, making daily life easier. This is why establishing positive habits through consistent practice is so powerful for mental and physical well-being.

What is the golden rule of habits?

The golden rule of habits is to keep the cue and reward the same while changing the routine. This concept, popularized by Charles Duhigg in The Power of Habit, helps reshape bad behaviors into good ones. Recognizing this loop can make habit change more manageable and effective.

What is the 333 rule of anxiety?

The 333 rule of anxiety is a grounding technique that helps calm the mind by focusing on your surroundings. It involves naming three things you see, three things you hear, and moving three parts of your body. While not directly related to habits, mindfulness techniques like this can support breaking anxiety-driven behaviors.

Is 3 times a week a habit?

Doing something three times a week can be the beginning of a habit, especially if done consistently. Frequency matters when building habits, and repetition strengthens the brain's neural pathways. Using a digital habit tracker can help monitor and reinforce this routine until it becomes automatic.

Can I change myself in 21 days?

You can make noticeable changes in 21 days, especially with focus and the right tools, but lasting transformation often takes longer. The 21-day period is a motivational milestone, not a scientific guarantee. A habit tracker helps you stay on track beyond the initial phase for long-term success.

Can you break a habit in 2 weeks?

Breaking a habit in just 2 weeks is possible for minor behaviors, but more deeply rooted habits usually require more time. Research suggests it often takes around 66 days for new habits to form or old ones to fade. Consistency, mindfulness, and habit tracking are key to effective change.

What is the rule of 21 days?

The 21-day rule suggests that it takes 21 days to form a new habit or break an old one. This idea originated from anecdotes and motivational content, not from scientific research. Still, it can be a helpful short-term goal to jumpstart your habit-building journey.

Who said it takes 21 days to break a habit?

The 21-day habit myth originated from Dr. Maxwell Maltz, a plastic surgeon who observed that his patients needed about 21 days to adjust to physical changes. He later published these findings in his book Psycho-Cybernetics. Over time, the idea was misunderstood as a universal timeline for habit change.

Written by DigyKeys Editorial Team
The DigyKeys Editorial Team is a dedicated group of writers, researchers, and digital experts who provide insightful content and resources to help you navigate the digital world. From personal development tips to creative strategies, we deliver practical advice and tools to enhance your productivity and achieve your goals.

Updated June 2025