{"formatVersion":"1.1","id":"https://www.mentalhealth.com/library/what-it-takes-to-break-a-habit-its-more-than-21-days","path":"/library/what-it-takes-to-break-a-habit-its-more-than-21-days","url":"https://www.mentalhealth.com/library/what-it-takes-to-break-a-habit-its-more-than-21-days","title":"What It Takes to Break a Habit","family":"Library detail","description":"Discover the power of early repetitions in forming automatic behaviors and learn how long it takes to break a habit.","language":"en-US","access":{"audience":"public","indexable":true},"provenance":{"sourceUrl":"https://www.mentalhealth.com/library/what-it-takes-to-break-a-habit-its-more-than-21-days","wordpressId":"5978","contentCompleteness":"complete","dateScope":"original-source"},"authors":[{"@type":"Person","@id":"https://www.mentalhealth.com/people/kerry-nenn#person","name":"Kerry Nenn","url":"https://www.mentalhealth.com/people/kerry-nenn"}],"dates":{"datePublished":"2016-11-22T05:00:00Z","dateModified":"2025-08-27T11:18:41Z"},"content":{"html":"<nav aria-label=\"Breadcrumb\" class=\"breadcrumbs\"><ol><li><a href=\"https://www.mentalhealth.com/\">Home</a></li><li><a href=\"https://www.mentalhealth.com/library\">Library</a></li><li><a href=\"https://www.mentalhealth.com/library/self-care\">Self-Care</a></li><li><span aria-current=\"page\">What It Takes to Break a Habit</span></li></ol></nav><div class=\"article-page article-standard\" data-library-standard=\"\"><div class=\"article-main-grid\"><header class=\"article-heading\"><h1>What It Takes to Break a Habit</h1><p class=\"article-inline-credits\">Written by <a class=\"article-credit-person\" href=\"https://www.mentalhealth.com/people/kerry-nenn\"><img alt=\"\" height=\"22\" loading=\"lazy\" src=\"https://www.mentalhealth.com/assets/optimized/0402ca7ff98ec20563d996c6.webp\" width=\"22\" decoding=\"async\">Kerry Nenn</a></p><div class=\"article-dates\"><span>Published on <time datetime=\"2016-11-22T05:00:00Z\">November 22, 2016</time></span><span aria-hidden=\"true\"> · </span><span>Updated on <time datetime=\"2025-08-27T11:18:41Z\">August 27, 2025</time></span></div></header><div class=\"article-jumpbar\"></div><div class=\"article-layout\"><div class=\"article-reading\"><article class=\"prose\" id=\"article-content\"><p>We all have habits – deeply ingrained behaviors that are hard to change. There’s an old adage that says it takes 21 days to break one (good or bad), but is it really true?\n</p><figure class=\"article-feature\"><img alt=\"A man closes his eyes and enjoys the sunlight beneath a tree.\" decoding=\"async\" height=\"800\" loading=\"eager\" src=\"https://www.mentalhealth.com/assets/optimized/15b1d7bc049c0b5590d5f3f4.webp\" width=\"1200\" srcset=\"/assets/responsive/bb73c7b2f0e688c9d22e79cb.webp 800w, /assets/optimized/15b1d7bc049c0b5590d5f3f4.webp 1200w\" sizes=\"(max-width: 800px) 100vw, 1200px\"></figure><section aria-labelledby=\"key-takeaways\" class=\"article-takeaways\"><h2 id=\"key-takeaways\">Key takeaways</h2><ul><li>Habit formation does not follow a universal twenty-one-day timetable, and the cited study found a substantially longer average.</li><li>Repeated practice and awareness of behavioral cues matter more than expecting change by a fixed deadline.</li><li>Addiction recovery is more complex than replacing a habit and cannot be reduced to a set number of days.</li></ul></section><span id=\"the-results-are-in-psychology-researchers-from-university-college-london-decided-to-test-this-theory-in-2009-the-team-examined-96-people-and-their-habits-for-twelve-weeks-with-each-participant-choosing-a-new-behavior-to-put-into-practice-every-day-over-the-course-of-the-study-the-participants-reported-on-whether-or-not-they-performed-their-new-behavior-and-how-automatic-it-felt-the-study-concluded-that-it-took-about-66-days-for-a-new-behavior-to-become-automatic-far-from-the-21-day-mark-we-ve-been-led-to-believe-this-study-revealed-a-couple-things-first-it-generally-takes-over-two-months-of-daily-repetitions-before-a-behavior-becomes-a-habit-second-while-this-research-suggests-skipping-single-days-isn-t-detrimental-in-the-long-term-what-matters-most-is-those-early-repetitions-since-they-give-us-the-greatest-boost-in-making-a-behavior-an-automatic-response\" class=\"section-anchor-alias\" data-section-alias=\"the-results-are-in\" aria-hidden=\"true\"></span><h2 id=\"the-results-are-in\">The Results Are In</h2><p>\nPsychology researchers from University College London decided to test this theory. In 2009, the team examined 96 people and their habits for twelve weeks, with each participant choosing a new behavior to put into practice. Every day over the course of the study, the participants reported on whether or not they performed their new behavior and how automatic it felt. </p>\n<p>The study concluded that it took about 66 days for a new behavior to become automatic – far from the 21-day mark we’ve been led to believe.\nThis study revealed a couple things: First, it generally takes over two months of daily repetitions before a behavior becomes a habit. </p><p>Second, while this research suggests skipping single days isn’t detrimental in the long-term, what matters most is those early repetitions, since they give us the greatest boost in making a behavior an automatic response.\n</p><span id=\"breaking-deadly-habits-these-results-can-also-apply-to-those-struggling-with-addiction-though-habits-aren-t-addictions-bad-habits-share-traits-of-addictive-behaviors-and-can-ultimately-lead-to-addictions\" class=\"section-anchor-alias\" data-section-alias=\"breaking-deadly-habits\" aria-hidden=\"true\"></span><h2 id=\"breaking-deadly-habits\">Breaking Deadly Habits</h2><p>\nThese results can also apply to those struggling with addiction. Though habits aren’t addictions, bad habits share traits of addictive behaviors and can ultimately lead to addictions.\n</p><p>One of the ways to tackle habit-breaking, experts say, is to practice <a href=\"https://www.mentalhealth.com/library/mindfulness-meditation\" class=\"article-inline-link\" data-context-link=\"355\">mindfulness</a>, or the mental state achieved by focusing one’s awareness on the present moment. </p><p>Staying aware of your thoughts and behaviors – as well as determining what triggers you to use – can help break the habit of reaching for that drink or drug. As we get better at recognizing that space between the stimulus and the response, refraining from using becomes more natural.</p><p>\nOther effective methods are either willfully inhibiting the habit once it’s been cued (resisting that jelly donut) or avoiding the cues that lead to habitual behavior (not walking by the donut shop). Some even say the answer lies in changing context – moving houses or changing jobs in order to break a habit.\n</p><section aria-label=\"Subject matter expert\" class=\"article-expert article-expert-inline\" data-expert-kind=\"related\" data-expert-layout=\"standard\"><p class=\"article-bio-role\">Subject matter expert</p><div class=\"article-expert-identity\"><a href=\"https://www.mentalhealth.com/people/rick-hanson\" class=\"card-identity-photo\" aria-label=\"Rick Hanson  Ph.D.\"><img alt=\"\" height=\"64\" loading=\"lazy\" src=\"https://www.mentalhealth.com/assets/optimized/b17535786ff5410e6009e17a.jpg\" width=\"64\" decoding=\"async\"></a><h2><a href=\"https://www.mentalhealth.com/people/rick-hanson\">Rick Hanson <span class=\"expert-credentials\">Ph.D.</span></a></h2></div><p class=\"article-expert-focus\">Neuropsychology, mindfulness, and relationships</p></section><span id=\"a-lifelong-journey-regardless-of-whatever-works-for-you-it-doesn-t-mean-curing-addiction-only-takes-66-days-recovery-is-a-lifelong-journey-but-just-because-our-brains-have-been-altered-by-our-compulsive-behaviors-doesn-t-mean-we-re-destined-to-always-fall-into-the-same-destructive-habits-by-being-mindful-of-our-thinking-and-or-practicing-inhibition-and-avoidance-we-can-learn-how-to-break-out-of-a-detrimental-routine-and-into-the-life-we-ve-always-wanted-image-source-istock\" class=\"section-anchor-alias\" data-section-alias=\"a-lifelong-journey\" aria-hidden=\"true\"></span><h2 id=\"a-lifelong-journey\">A Lifelong Journey</h2><p>\nRegardless of whatever works for you, it doesn’t mean “curing” <a href=\"https://www.mentalhealth.com/library/addiction\" class=\"article-inline-link\" data-context-link=\"355\">addiction</a> only takes 66 days – recovery is a lifelong journey. But just because our brains have been altered by our compulsive behaviors doesn’t mean we’re destined to always fall into the same destructive habits. </p><p>By being mindful of our thinking and/or practicing inhibition and avoidance, we can learn how to break out of a detrimental routine and into the life we’ve always wanted.\nImage Source: iStock\n</p></article><div class=\"article-endmatter\"><section class=\"article-about article-panel\"><h2 id=\"about-mentalhealth-com\">About MentalHealth.com</h2><p>MentalHealth.com helps people understand themselves, build healthier relationships, and access the right care. We bring together mental health education, diagnostics, and care management to support well-being throughout every phase of life.</p><div class=\"article-contributors\"><section class=\"article-bio\"><a href=\"https://www.mentalhealth.com/people/kerry-nenn\" class=\"card-identity-photo\" aria-label=\"Kerry Nenn\"><img alt=\"\" height=\"64\" loading=\"lazy\" src=\"https://www.mentalhealth.com/assets/optimized/0402ca7ff98ec20563d996c6.webp\" width=\"64\" decoding=\"async\"></a><div><p class=\"article-bio-role\">Author</p><h3 id=\"kerry-nenn\"><a href=\"https://www.mentalhealth.com/people/kerry-nenn\">Kerry Nenn</a></h3><p class=\"article-bio-credentials\">Writer</p><p>Kerry Nenn is an experienced writer and blogger covering a wide range of topics, including depression, anxiety, grief, relationship challenges, eating disorders, and trauma.</p><dl><div><dt>Published</dt><dd><time datetime=\"2016-11-22T05:00:00Z\">November 22, 2016</time></dd></div><div><dt>Updated</dt><dd><time datetime=\"2025-08-27T11:18:41Z\">August 27, 2025</time></dd></div></dl></div></section></div></section><section aria-label=\"Related community\" class=\"article-topic-community article-topic-community-end\"><a href=\"https://www.mentalhealth.com/community/mental-health\" class=\"card-identity-photo\" aria-label=\"Mental Health\"><img alt=\"\" class=\"topic-community-banner\" height=\"887\" loading=\"lazy\" src=\"https://www.mentalhealth.com/assets/optimized/e0a5f5b329d9a4316bb7a478.webp\" width=\"1774\" decoding=\"async\" srcset=\"/assets/responsive/05a7b9f4dd5463c409854a2e.webp 800w, /assets/optimized/e0a5f5b329d9a4316bb7a478.webp 1774w\" sizes=\"(min-width: 961px) 236px, calc(100vw - 80px)\"></a><p class=\"topic-community-label\">Related community</p><h2><a href=\"https://www.mentalhealth.com/community/mental-health\">Mental Health</a></h2><p>A shared space to explore mental well-being, everyday experiences, and connection.</p></section></div></div><aside aria-label=\"Article navigation and related information\" class=\"article-sidebar\" data-bounded-rail=\"\" tabindex=\"0\"><details class=\"article-contents\" data-expanded=\"false\" data-scrolled-past=\"false\" data-section-preview=\"3\" open=\"\"><summary><strong>Table of contents</strong><span aria-hidden=\"true\"></span><small data-current-section=\"\">Choose a section</small></summary><nav aria-label=\"Article contents\"><ol id=\"article-section-list\"><li><a aria-label=\"The Results Are In\" href=\"https://www.mentalhealth.com/library/what-it-takes-to-break-a-habit-its-more-than-21-days#the-results-are-in\" title=\"The Results Are In\">The Results Are In</a></li><li><a aria-label=\"Breaking Deadly Habits\" href=\"https://www.mentalhealth.com/library/what-it-takes-to-break-a-habit-its-more-than-21-days#breaking-deadly-habits\" title=\"Breaking Deadly Habits\">Breaking Deadly Habits</a></li><li><a aria-label=\"A Lifelong Journey\" href=\"https://www.mentalhealth.com/library/what-it-takes-to-break-a-habit-its-more-than-21-days#a-lifelong-journey\" title=\"A Lifelong Journey\">A Lifelong Journey</a></li></ol><button aria-controls=\"article-section-list\" aria-expanded=\"false\" class=\"article-sections-toggle\" data-sections-toggle=\"\" type=\"button\">View more</button></nav></details></aside></div></div></div>","text":"Home Library Self-Care What It Takes to Break a Habit What It Takes to Break a Habit Written by Kerry Nenn Published on November 22, 2016 · Updated on August 27, 2025 We all have habits – deeply ingrained behaviors that are hard to change. There’s an old adage that says it takes 21 days to break one (good or bad), but is it really true? Key takeaways Habit formation does not follow a universal twenty-one-day timetable, and the cited study found a substantially longer average. Repeated practice and awareness of behavioral cues matter more than expecting change by a fixed deadline. Addiction recovery is more complex than replacing a habit and cannot be reduced to a set number of days. The Results Are In Psychology researchers from University College London decided to test this theory. In 2009, the team examined 96 people and their habits for twelve weeks, with each participant choosing a new behavior to put into practice. Every day over the course of the study, the participants reported on whether or not they performed their new behavior and how automatic it felt. The study concluded that it took about 66 days for a new behavior to become automatic – far from the 21-day mark we’ve been led to believe. This study revealed a couple things: First, it generally takes over two months of daily repetitions before a behavior becomes a habit. Second, while this research suggests skipping single days isn’t detrimental in the long-term, what matters most is those early repetitions, since they give us the greatest boost in making a behavior an automatic response. Breaking Deadly Habits These results can also apply to those struggling with addiction. Though habits aren’t addictions, bad habits share traits of addictive behaviors and can ultimately lead to addictions. One of the ways to tackle habit-breaking, experts say, is to practice mindfulness, or the mental state achieved by focusing one’s awareness on the present moment. Staying aware of your thoughts and behaviors – as well as determining what triggers you to use – can help break the habit of reaching for that drink or drug. As we get better at recognizing that space between the stimulus and the response, refraining from using becomes more natural. Other effective methods are either willfully inhibiting the habit once it’s been cued (resisting that jelly donut) or avoiding the cues that lead to habitual behavior (not walking by the donut shop). Some even say the answer lies in changing context – moving houses or changing jobs in order to break a habit. Subject matter expert Rick Hanson Ph.D. Neuropsychology, mindfulness, and relationships A Lifelong Journey Regardless of whatever works for you, it doesn’t mean “curing” addiction only takes 66 days – recovery is a lifelong journey. But just because our brains have been altered by our compulsive behaviors doesn’t mean we’re destined to always fall into the same destructive habits. By being mindful of our thinking and/or practicing inhibition and avoidance, we can learn how to break out of a detrimental routine and into the life we’ve always wanted. Image Source: iStock About MentalHealth.com MentalHealth.com helps people understand themselves, build healthier relationships, and access the right care. We bring together mental health education, diagnostics, and care management to support well-being throughout every phase of life. Author Kerry Nenn Writer Kerry Nenn is an experienced writer and blogger covering a wide range of topics, including depression, anxiety, grief, relationship challenges, eating disorders, and trauma. Published November 22, 2016 Updated August 27, 2025 Related community Mental Health A shared space to explore mental well-being, everyday experiences, and connection. Table of contentsChoose a section The Results Are In Breaking Deadly Habits A Lifelong Journey View 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