Why 21 Days Actually Works (and 30 doesn't)
We’ve all heard the pitches some form of “21 days to get…” “Join the 21 day challenge” and of course that it takes just 21 days to form a habit. But why is this magical 21 so prevalent and is there some science to it? That’s what we are about to explore together.
Full disclosure I have launched several courses that are 21 days or around that range and I have also done 33 day challenges and 90 day challenges. I have to tell you that there is a sweetness to the 21 day challenge. In my opinion it’s short enough to feel attainable without being overwhelming and it’s long enough to see some early wins and create a solid routine that creates a sense of identity traction. What I mean by identity traction is the belief and confidence that comes from those who say statements like “I do yoga” or “I’m not a smoker” or and other version of “I’m someone who does this” or “I’m someone who doesn’t do that”. This identity shift is something that as a coach I love to nurture. It can take a while for a new habit to really stick so the 21 day mark is a great entry point but it may take longer to make the change feel completely autopilot.
A landmark study tracking people building simple daily habits like- fruit with lunch, water with lunch, short exercise found the median time to reach near-automaticity was 66 days, with individuals ranging roughly between, 18 to 254 days. (Wiley Online Library +1) This is quite a spread as you can see. The 21 day cliche is not necessarily backed by much scientific data.
21 days can be a great start, but it’s rarely a fully formed habit. What is nice about 21 days or three weeks is by the time you have achieved something for three weeks there is built up momentum and with this data you might be willing to ask yourself should I increase the target to 66 days because you are already about a third of the way there.
I have seen people enjoy the process a lot with 21 courses and challenges you can say that’s success, I believe it is… But I also believe every step in the right direction is a good thing and success comes one step and one good action at a time. So don’t stop at 21 keep going. Additionally, tracking and measuring our progress can really bring us a lot of fulfillment and joy as we continue on the path of life.
Progress often brings us passion. Think about anything positive that you feel you’ve been successful at, at the beginning you might had really doubted yourself and felt weak in that area but something sparked your desire or belief that you could improve. Maybe it was seeing someone else like you succeed, or that area of life got so painful that you finally said, “ENOUGH!” And you made the change! Either you were pulled by inspiration or pushed by pain but you made the change and got a new result.
If you want to feel inspired I want to encourage you to take a few minutes today to appreciate and even better- wright down your greatest accomplishments and achievements. Hold them in your heart as you reflect on them. See these amazing and incredible things that you have done. Even if some might seem small to someone else, make it big within you. And if you’re young or don’t have too many personal ones, borrow someone’s life that you look up to and see where they came from and all they have achieved. Let this inspire you! Let it spark the fire inside and then to seal it in. DECIDE on an area of your life YOU WILL CHANGE- commit to taking action in this area and pick an action you can do or stop doing for the next 21 days that will make the greatest positive impact.
Then do it! And if you want to lock this in even more powerfully join us in bringing more wellness into your day in my-
SUNRISE SUCCESS 21 DAY COURSE.
If you join now I’ll be there with you in the morning!
Keep it burning (your dreams, your passions, and the love inside your heart)
-Kaden