University of South Australia study: habits take months, not 21 days, to form

Research by the University of South Australia found that forming a new habit typically requires at least two months and can take up to a year, overturning the popular belief that 21 days are sufficient. The study surveyed participants over a long period and showed that shorter timelines are rarely enough for lasting behavior change.

A separate 2010 study by Duke University reported that roughly 45 % of people's daily actions are driven by habits. It offered practical advice for breaking unwanted habits, such as identifying triggers, setting small incremental goals, building a support system, and rewarding progress. The guidance emphasizes that setbacks are normal and should be used as learning opportunities.