The Liz Moody Podcast - New Study: How Long It Takes To ACTUALLY Form A Habit (+ How To Make It Faster!)

Episode Date: June 30, 2025

How long does it truly take to form a lasting habit? I dive into a new, science-backed study and, let me tell you, the answer isn’t what you think. I share proven, actionable shortcuts to speed up habit formation in this episode jam packed with practical tips. Whether you're struggling to adopt a new habit or looking to optimize your habit formation process, I promise this episode will give you the insights you need to succeed. Ready to uplevel every part of your life? Order Liz’s book 100 Ways to Change Your Life: The Science of Leveling Up Health, Happiness, Relationships & Success now!  Connect with Liz on Instagram @lizmoody or online at www.lizmoody.com. Subscribe to the substack by visiting https://lizmoody.substack.com/welcome. To join The Liz Moody Podcast Club Facebook group, go to www.facebook.com/groups/thelizmoodypodcast. This episode is brought to you completely free thanks to the following podcast sponsors: Seed: Go to seed.com/LizMoody and use code LIZMOODY for 25% off your first month.  The Liz Moody Podcast cover art by Zack. The Liz Moody Podcast music by Alex Ruimy. Formerly the Healthier Together Podcast.  This podcast and website represents the opinions of Liz Moody and her guests to the show. The content here should not be taken as medical advice. The content here is for information purposes only, and because each person is so unique, please consult your healthcare professional for any medical questions. The Liz Moody Podcast Episode 342. Learn more about your ad choices. Visit megaphone.fm/adchoices

Hello, friends, and welcome back to the Liz Moody podcast. Have you ever wondered if the whole 21 days to form a habit thing is a total myth? Today, we are busting that wide open. We're revealing the surprising truth about how long it really takes to hardwire in new behaviors, plus some seriously clever science-backed shortcuts to help you speed up that time. I feel like that idea has been floating around forever, right? For me, it was always that little light at the end of the tunnel when I was trying to form a new habit like when I started hitting the gym, every single workout felt like a monumental effort.

And I would just cling to that thought. Just power through it for three weeks. And after that, it's smooth sailing. It'll just be a habit. But then the 21st day would hit. And spoiler alert, it was still an uphill battle. That automatic feeling was nowhere in sight. And I want to pause there for a second because that is the point of a habit.

It can be really easy to lose sight of this because habit has become one of those magic code words on the internet. We all want to form healthy habits. Here are the best habits for productivity. Here are the top habits for a morning routine. But the point of a habit, the reason that they are both so wonderful and can be so harmful, is that they become part of our routines. We do not have to use our precious willpower. We do them without thinking, so we don't have to hype ourselves up to do them.

You probably don't wake up and think, am I going to brush my teeth today? Well, hopefully you don't. Please brush your teeth and floss. I was actually just interviewed on another podcast recently and they asked me what I thought the top unsexy wellness habit that we should all be doing was. And I said flossing, which I feel like they were like, that's a really weird habit to share Liz. But flossing is an unsung health hero.

It is so important for our heart health. It helps prevent Alzheimer's. It helps reduce our risk of strokes. And also, I promise you, if you are not flossing regularly, I'm just going to say your breath smells way worse than you think it does. Anyway, that was a digression, but flossing is a habit that you should definitely have. And if you don't already have that habit of flossing, this episode is going to tell you how you can make it a habit much quicker. So the whole it takes 21 days to form a habit thing, it turns out that is a total myth. New research on habit formation just came out. This paper was a

systematic review and a meta-analysis. So it looked at 20 different studies on habit formation. And one of the key findings was that the 21 days thing has no scientific basis, like none at all. It sounds nice like, okay, if I can work out for three weeks and just suck it up and commit, even when it's really hard and I'm really tired, then it will become automatic and it will be forever. And then I will be the human that I want to be. But actually, the research, found that for the majority of people, habits formed somewhere between 59 and 66 days. 60 days, basically. That is two full months.

That is not three weeks. When I first heard this, I found it so discouraging because I was like, that is a really long time. And we'll get to more of that later. There's actually a lot of really easy ways to make that time frame shorter that we will be sharing in this episode. But first, we need to talk about how. how mad this makes me. We're constantly fed this narrative that it only takes 21 days to form a habit.

Meanwhile, the real science is out there saying more like 60. Honestly, it might not seem like a big deal, but it's really doing us dirty. Imagine you're finally trying to get into that meditation habit. You know, you are manifesting your inner that girl energy. You're hitting your meditation nap daily. You are feeling so good. You are counting down to day 21, thinking this will finally feel as effortless as scrolling or watching your favorite reality show. But then day 25 rolls around and it still feels like a full on chore. And so you throw in the towel thinking, ugh, 21 days should have done it. That's how long it takes to form a habit after all. Something must be wrong with me. And here's the truth. You are not failing. Not even a little bit. You are actually on the right track

Giving up on a habit after three weeks is not a personal flaw or a fail. It is like quitting a marathon after the third mile because somebody told you that it was a 5K. You were running strong. The finish line just wasn't where you thought it was. Reframing your expectations is the real game changer here. When you know the actual timeline, you free yourself up from that arbitrary pressure and you can actually create the results that you truly deserve. But here's where it gets even more interesting.

While the average time to form a habit was around two months, the study found a huge amount of variability. The full range of time it took four participants to form a habit was anywhere from four to three hundred and thirty-five days. Four days for one person, almost a full year for another, for the same or really similar habits. This is such an interesting finding. It highlights how much influence we have.

on our habit formation. And once we understand the factors that contribute to that influence, we can move ourselves from the 335-day end of the spectrum closer to the four-day end. And in good news, this meta-analysis detailed exactly that, the factors that speed up habit formation time and make habits stick. So let's get into some of those little hacks, little tricks to make our habits stick and make them stick more quickly. Because, again, the faster they become sticky, the faster they are automatic. And we just get to benefit from all of these healthy things without having to muscle our way into them, about having to sit there and be like, get up, let's stop scrolling. Go to the gym. Let's go. Go to the gym. You can do it. We don't want that.

We want it to be easy. We want it to be a habit. The first major finding from the researchers is that habits stick faster when they are, and this might sound obvious, but simpler. They are repetitive behaviors with very clear cues, and this is the most important part, immediate rewards. The more complex a behavior is, the more cognitive load that it requires. If your goal is to eat healthier, that's incredibly complex. It involves hundreds of decisions every single day. What does healthy mean? What food should I buy? How should I cook it? How much of it should I eat? What about when I'm in a restaurant? It's overwhelming. A simpler habit would be eat one serving of vegetables with lunch every single day. It's specific, it's measurable, and it's actually doable.

I say this to you guys so often, but it's because I fall guilty to it too. I want to see results as fast as possible, so I run face first into habits. I'm like, I'm going to read these 17 books and I'm going to change my life this weekend. And the thing I've had to get through my stubborn head is that going slower actually gets results faster. Going slower gets results faster. Remember the tortoise and the hair? Be the tortoise. Take those tiny, tiny steps because those are what's doable and that's what's going to make a habit stick in the long run. So I challenge you right now. Think of one habit that you've been struggling with for a while and then ask yourself how you can lower the bar drastically on it and how you can make it specific and you can make it measurable.

Clear cues are the next important bit, and to break that down even more, a cue is a trigger. It's the thing that reminds your brain to do the habit. James Clear, he wrote Atomic Habits. You might be familiar with him. He does a lot of work with cues. And he says that cues fall into five different categories. Time, location, preceding events, emotional state, and other people. Time means every day at 7 a.m., I will meditate for five minutes.

Notice, the five minutes, it's not just I will meditate. meditate because that is not specific and that is not measurable. Location is every time I go to the kitchen, I will do five squats. Proceeding events is what's called habit stacking, which has sort of become a wellness buzzword, although a lot of people use it wrong. This just means that if you already have a habit built in, one that's really, really, really established, you can add a new habit on top of that. Like, when I make my coffee, which if you're a coffee drinker, you're probably never going

to miss that, I will take these three. supplements. That's a really good example of a preceding event cue. Emotional state is one that I use a lot. I have the cue of when I notice that I am anxious, I will take three belly breaths. And then the other people cue is something that we talk about here all the time. The people we spend time with shape our habits, both good and bad. If we hang out with people who drink a lot, we are way more likely to drink a lot. If we hang out with people who go to workout classes, we are way more likely to do that. This does not mean that you need to ditch your friends, but you can be proactive about building a supportive community as much as you possibly can incorporate other people into your

habits. This could be a formal group like a running club or a book club. It could be informal, like a packed with a co-worker to take a walk every single day at lunch. It could be a digital community. there are amazing online communities for every conceivable goal. If your habit does not have a cue, add one in. It'll make it way stickier and it will shorten the amount of time that you need to do it to make it stick, to make it become a habit. And then I mentioned immediate rewards. This, I think, is a game changer and it's where so much of our public health messaging goes wrong. We are constantly told about the long-term benefits of our actions.

Like, eat this broccoli, so you won't get heart disease in 40 years. Go to the gym today so you can live a long and healthy life. Our brains are just not wired to be motivated by far off abstract rewards. That is not a personal failing. That is literally how our brains work. We are wired for immediate gratification. When we try to motivate ourselves with things in the distant future, we are fighting the way that our brain works. The habits that stick the fastest are the ones with a built-in, amazing. immediate reward. The reward for checking Instagram is an instant hit of dopamine and social connection. The reward for eating a cookie is this instant hit of sugar and pleasure and all these delicious flavors. These habits become easy to form because the reward is fused. It's tied to the action. So the big question becomes, how do we hack instant rewards for healthy habits? The key is to find a way to

make them feel good right now. Not later, not next month, not in 40 years, but in the moment. Let's take exercise as an example. We all know the long-term goals. Metabolic health, heart health, feeling strong. And those are amazing. But for a minute, I want you to completely forget about those. What is the immediate win? It could be that amazing post-workout endorphin rush. It could be the sense of pride and accomplishment that you feel just for showing up for yourself in that way. Or maybe this is a big one for me. It could be the instant stress relief that just like melts away the day is chaos. For any habit that you're trying to add into your life, I really want you to pay close attention to those intrinsic immediate rewards.

Really truly linger on them. We are trying to make those neurons fire together so they wire together building that strong connection in your brain. focus your attention on that positive feeling. You are literally training your brain to associate the activity with an immediate payoff. It's about making these healthy choices feel as irresistible as the cookie or as scrolling on social media. But Liz, the habit that I want to form doesn't have an immediate reward. This is something that I hear from you guys all the time.

You don't like working out, even when you try to pay attention to the positive feelings or whatever habit you're trying to form doesn't have that immediate gratification element built in. No worries. There's a solution for this too. You do not have to intrinsically like every single habit that you have. You can instead temptation bundle and that is one of my absolute favorite tricks. You pair the habit that you want to add in with something that you already love to do. So for instance, you could only let yourself listen to your favorite podcast, hi, while you're doing your weekly meal prep or you only get to watch your favorite trashy reality show while you were on the treadmill. You are essentially bribing your brain and it works. The pleasure from the want activity gets misattributed

to the should activity, which makes the whole package more desirable. You can also use other people as a form of temptation bundling. So you can bundle things that you don't want to do with other people. Another vote for just involving community, involving other people in the habits that you want to form. I just think it's one of the best tips that we do not talk about enough. The number one rule of habits is to the things that you want easier and the things that you don't want harder. Yet so many of us want to eat healthier, but so few of us actually take the steps to make eating healthier easier. That's where Marley Spoon comes in. What I love about this company and what's different than all of the other companies out there that are doing like stuff in the same arena is that you can customize your

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I had one of those moments where I looked at my plate and I was like, wait, I made this. And so quickly, like so easily. It's just so little effort for so much reward. Marley Spoon just makes eating well feel easy instead of stressful. And honestly, that is everything. This new year, fast track your way to eating well with Marley Spoon. Head to marlyspoon.com slash offer slash Liz Moody for up to 25 free meals. That is right, up to 25 free meals with Marley Spoon.

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for 15% off at branchbasics.com. That's code Liz Moody for 15% off the premium starter kit at branchbasics.com. And when they ask you where you heard about us, please make sure to mention the show. That is branchbasics.com and use code Liz Moody. Okay. The next big thing that research in this study found was that habits are far more likely to become automatic when they are formed in stable, consistent environments. This makes sense. Habit formation is literally about making things automatic. And if everything is shifting around you all of the time, you're literally forcing your brain to make new decisions every single time you try to do that habit. So the first step here is just to note it. If you're trying to create a workout habit or a meditation habit,

try as much as you possibly can. Try to do it the same time every single day. do it in the same environment every single day. Again, as much as you possibly can. Like if you're meditating here, you're meditating there, you're doing it at 7 a.m. You're doing at 7 p.m. That is not going to be conducive to forming a habit. Your whole life also does not need to be consistent. I don't think any of our lives are consistent.

So the secret is finding those pockets of consistency. So many of us are juggling careers and friends and families and chores and hobbies and well, everything, and I get it, but hacking consistency means building habits in a chaotic world. The world is not getting less chaotic, so we got to work with what we've got. Your physical environment and your daily schedule might be all over the place, but that does not mean that your habits have to be. This is where habit stacking and anchor habits become your absolute secret weapons. So let's say that your job has you on a different flight and a different location every single

week. A hotel in Columbus, Ohio is definitely not the same environment as an Airbnb in Austin. Your anchor habit here clearly isn't going to be a place, but instead it can be a non-negotiable action or even an object. So maybe every single morning right after you finish your coffee, you do a 20-minute YouTube workout with your favorite fitness creator. The queue is going to be drinking your coffee and the workout is the habit. You are building consistency regardless of your ever-changing location. Or maybe you're a parent navigating the glorious chaos of kids and school runs and after-school activities. Your days are truly rollercoasters. Like no two days are the same. But maybe there's one consistent bedrock. Maybe it for you is your kids' bedtime. If your kids are

always going to sleep at 7.30 p.m., that is your golden opportunity. You can use that bedtime as an anchor habit that you can build whatever habit you want on top of. So maybe that's the time that you meal prep or that's the time that you read for 15 minutes. That consistent bedtime is going to be your cue for the habit that you want to build. The point here is that your life doesn't need to be consistent because that's insane and that's just too high of expectations for any of us, but your cue does. So look for those little pockets of consistency, those little consistent moments throughout your day and then anchor the habits that you want to have to them. The next thing that the study found was that habit formation is deeply impacted by personal motivation. Self-selected behaviors

became habits much more quickly than behaviors that were assigned to participants. I talk about this all of the time and I absolutely love that this study confirmed it. You need to find your why. Not your mom's why, not your doctor's why, not an Instagram I'm influencers why, your why. This is a key, key factor in getting our habits to stick and getting them to stick much more quickly. And then I want you to really examine that why and make sure that it's truly coming from you. You might think that you have a why because say your doctor told you that you need to eat healthier for your heart. While it might sound like a good why, you're not going to stick to that. You need to dig deeper. Ask yourself, okay, why do I want good

heart health because heart disease is the number one killer in the U.S. Because if I die from heart disease, I won't get to play with my grandkids because I want to visit every country in the world and I need time to do that because I value my body and I deserve to be treated well. And then let's walk that back. Eat healthier. That means nothing. That is not specific. It's not tied to anything. To the point of everything that we've talked about already, you need to make it as great. granular as possible and you need to tie it to a queue. Every night, I'm going to eat a small leafy green salad with my dinner so I can live long enough to accomplish my dream of writing a novel. Now you've connected the behavior eating healthy to a core value, which is your inner

creative self. You're not just doing it for the doctor. You are doing it for you. You need to find your personal, meaningful why. And also, you might notice, this means, I'm sorry, I'm really sorry to say this, but this means not telling other people what habits they should have. You can engineer the environment to be conducive to the habits that you want them to have. This was something else that the study found, and it's my top rule of habits. Make the habits that you want to have easier and the habits that you do not want to have harder. So if the nearest gym is 20 minutes away, find a home workout that you like. You are not going to stick to a habit that requires a 20-minute commute.

keep the food that you want to eat in your house. If you don't want to be on your phone, make sure that it's turned off or in a different room. Make that habit as hard as possible. This works if you're doing it for yourself or for other people. If you want someone else to take on a habit, one of the best ways is to make it as easy and rewarding for them as possible. So stock the house with delicious, nutritious food or be their gym buddy. But nagging them will not make the habit stick any faster. And trust me, I speak from personal. experience, you are just telling them your why versus helping them find their own. Finding your why is about giving yourself agency. It's about giving yourself autonomy.

It's about knowing your reason for sticking to something. And then this is important. We don't talk about this enough either. Tailoring that habit to meet your needs and preferences. So give yourself permission to choose the version of the habit that you genuinely enjoy. If you hate the workout that you're trying to do, try a different one, even if it's not the best one, according to research. Getting a movement habit to stick is a way bigger win than not having a movement habit at all. Forget what is optimal and choose instead what is sustainable for you. Do you want to eat more greens? Don't force feed yourself kale. You're like, oh, it's got all this vitamin K. Don't force feed yourself kale if you hate it. Maybe you would love roasted brussels sprouts. I love

roasted brussels sprouts so much. Maybe you would love sauteed spinach with garlic or you can make my favorite salad in the entire world. That is just arugula and then I salt the greens and then I add olive oil and I add lemon zest and I add zested garlic. I crave it. I'm not sitting there like force feeding myself that I am so excited to eat this salad. Give yourself the freedom to experiment and choose the path that brings you some measure of pleasure. This is not just about enjoying something, but it's about creating a sense of agency, a sense of I chose this. This my choice. This is something I'm doing for myself that I chose for myself, which is going to make a habit stick far better and far faster. The last trick that I'm going to share from this study is one

that I actually had not heard before, but it makes complete sense. The paper found that practicing habits in the morning led to enhanced habit formation compared to in the evening. So the research doesn't speculate too much on why, but I have a few educated guesses that I will share. So the main thing that I would point to is willpower depletion and decision fatigue. Throughout the day, we are constantly making decisions. We're making decisions about what to wear and what to eat for breakfast and how to respond to an email. Some researchers estimate that we make north of 30,000 decisions every single day. 30,000. And each one of these decisions costs us a precious amount of our very finite time and are very finite energy.

And by the end of the day, our willpower is often at its lowest point because we've just made all these decisions all day long. We are exhausted. While the goal with habits is to get to a place where we don't need willpower at all to do them, we do need willpower in the beginning when we are trying to implement them. So trying to stick to a habit when your willpower tank is running on fumes is just setting yourself up for failure. In the morning, however, your willpower tank is full. You have much more mental energy to tackle a new behavior. There's also less competition because at 6 a.m., the day

hasn't had the chance to throw all of its curveballs at you yet. There's fewer unexpected meetings. There's less urgent emails. There's less family dramas. There's just like less going on that's going to derail your intentions. The morning is more predictable just because less day has happened yet. So if you are struggling with a habit, just try moving it to the morning. Even if you're not a morning person, do it in your morning if you possibly can. The science suggests that it will have a better chance of sticking. Okay. So to recap, first, we are throwing out the 21-day rule. It's a total myth. The real science says it takes about two months on average to form a habit. So we are beating ourselves up if we are well beyond the three weeks and our habit still isn't sticking.

But the good news is we have so much power to speed that up. We need to make our habits much simpler. We need to make them clear and easy to measure. And then we need to add in a queue, which can be time, location, preceding events, emotional state, or other people. And that queue needs to be stable. We want to anchor our habits to as stable of an environment as possible. Our habits need to have an immediate reward, whether it's just us taking the time to really notice the intrinsic reward or us adding in an extrinsic reward. We need to give ourselves agency by finding our why, not somebody else's why, and also really customizing the habit so that we are doing something that we want, something that we get to do,

not something that we have to do. And then last, if you are struggling to get a habit to stick, try doing it in the morning and just see if that doesn't get you a little bit further. I hope this was helpful. I love breaking down the latest research for you guys and making it as actionable as possible so that you can begin benefiting from it today. The best way for me to know if you like these types of episodes

is to leave a review on Apple Podcasts or a comment on Spotify. I read all of them, which probably is medium for my mental health, but it really shapes the content that I make. Also, it makes me feel like I'm not shouting into the void. So thank you to everybody who's taken a minute or two to write something. Actually, thank you to everybody who's taken a minute or two to write something nice.

The less nice ones are a little bit harder to read. But I love you too. I love you too. The other two things that I would so appreciate you doing to support the pod are one, share this episode with anyone in your life who you think would benefit, maybe somebody who is beating themselves up for taking longer than 21 days to form a habit. Let's get rid of of that shame one person at a time. And then two, just check that you are following the podcast on YouTube or Apple Podcasts or on Spotify. Even if you think you are, just check super, super fast. I'll wait, just check super fast. Following means that episodes will show up right in your feed every Monday and Wednesday. And then it also signals to the algorithms of all these platforms

that people like our podcast. So it will show it to more people. We are able to bring you this show completely free thanks to the amazing brands that we partner with. If you are looking for science-backed products to elevate your life, you can find all of our current discount codes at Liz Moody.com slash codes. And don't forget to sign up for our newsletter. It's called the takeaway. You can find it at Liz Moody.substack.com. We dove into the hype around NAD plus last week. We got into raw milk a few weeks ago. There's just so much good actionable content that you will not see anywhere else. I shared recently all of my top, like simple, healthy 15-minute dinners. that's at lizmoody.substack.com.

You're also going to find transcripts for every single episode and key takeaways. Lastly, come hang out with me on Instagram. I'm at Liz Moody. I have been going whole hog on Instagram lately, guys. It is crazy over there. So I'm actually genuinely curious what you think. So go check out the Instagram and then send me a DM and let me know what you think of the content. Okay, I love you.

I am so grateful that you've chosen to spend your precious, precious time learning and growing with me, and I'll see you on the next episode of the Liz Moody podcast. Oh, just one more thing. It's the legal language. This podcast is presented solely for educational and entertainment purposes. It is not intended as a substitute for the advice of a physician, a psychotherapist, or any other qualified professional. I'm genuinely confused how Masterclass gets literally the absolute top people in every single

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