We’re almost at one month into 2025, and if you’re finding it tough to keep up with your New Year’s resolution, hang in there! New research indicates that forming a healthy habit might take longer than you think. According to a study by the University of South Australia, while new habits can start to form in about two months (typically taking between 59 to 66 days), it may take as long as 335 days for some habits to truly become established.
We’re almost at the end of January 2025, and if you’re having a hard time sticking to your New Year’s resolution, don’t lose hope! Research from the University of South Australia indicates that developing a healthy habit can take longer than you might anticipate.
This groundbreaking systematic review from UniSA discovered that while new habits may begin to form in about two months (with a median time frame of 59-66 days), establishing these habits can take as long as 335 days.
This research is crucial as it can help shape health initiatives aimed at encouraging healthy behaviors and reducing the incidence of chronic diseases.
In Australia, chronic diseases account for a major portion of the overall health burden. Numerous conditions, such as type 2 diabetes, heart disease, lung illnesses, and strokes, can often be avoided through healthier lifestyle changes.
Dr. Ben Singh, a researcher at the University of South Australia, points out that contrary to the common belief, it actually takes much longer than three weeks to develop healthy habits.
“Creating healthy habits is essential for maintaining long-term health, but forming these habits and breaking unhealthy ones can be quite difficult,” explains Dr. Singh.
“At the start of the year, many of us are setting new goals for the months to come—like becoming more active, cutting down on sugar, or opting for healthier food options. However, the popular belief that it only takes 21 days to cultivate such habits lacks scientific backing.”
“Our findings indicate that habit formation typically begins around the two-month mark, yet there is considerable variation, with some people taking anywhere from four days to almost a full year to solidify a new habit.”
“Therefore, it’s vital for those looking to adopt healthier habits not to lose motivation after that so-called three-week time frame.”
The study, which included over 2,600 participants, also identified various factors that can affect how successfully someone can form a new habit.
“When trying to build a new healthy habit, several elements can play a role in success, such as the frequency of the activity, when it’s practiced, and whether the person actually enjoys it,” Dr. Singh states.
“Incorporating a new practice into your morning routine can increase the likelihood of success. You’re also more inclined to stick with a new habit if it’s something you find enjoyable.
“Planning ahead and intending to follow through on a new behavior can further reinforce these habits, so make sure to carve out time in your day to incorporate your new healthy practices. This might be as simple as setting out your gym clothes the night before your morning workout or preparing a healthy lunch in advance.
“Creating tailored strategies for habit building and planning how to achieve your goals can set you up for success.”
While further research is necessary, these insights can inform public health policies and personalized programs that encourage lasting healthy changes.
Additional statistics:
- Fruits and Vegetables: 60% of Australian adults fall short on their fruit intake; only 7% consume enough vegetables.
- Physical Activity: 83% of Australian teens, 37% of adults, and 57% of seniors (65+) do not meet recommended physical activity levels.
- Obesity: 14 million Australians (2 in 3 adults and 1 in 4 children) are classified as overweight or obese.
