How long does it take to feel natural?

Have you ever decided to accept new behavior such as drinking new water, eating more vegetables?

If so, welcome to the club!

Analysis as a dieting that registered the science before learning, I thought it was too much time to get used to. I believed in common myths such as three weeks “21-day rule”, it is necessary to form a new habit.

Study How habits changed my advice to share my life and customers.

In this article, I will break the real time schedule to build customs and share practical advice that helps to create constant behavior.

By the end, you can try and start building those who are healthy today.

“21 days to form a habit“ Legend – where did it come from?

Perhaps you can hear the idea that it takes only 21 days to form a habit. This belief is common. It is books and staple of motimal speeches that help Him. But where did it come from?

The origin of 21 days

Apparently, Dr. Maxewell Maltz by the legacy of the “psycho-cybernetics” from the book “Psycho-Cybernetika”. Maltz patients noticed to get 21 days to adapt to changes in their illness (1).

This observation has led to the formation of a 21-day typical legend for the formation of time. “Experts” famous for self-help

Why he stumbled

Maybe because it was predicted, perhaps the idea became famous. Who do they not want to believe that they will complete the new behavior for a short time?

Unfortunately, this overly defined timing scholars are not supported by scientific evidence and rarely continues in real life.

What is the science says

Installing habits usually begins to decide and create a plan, followed by it. With sufficient repetition and enjoyment, ultimately becomes second.

In science, the time required to form a habit, is absolutely individually, but it is not absolutely accidental.

Let’s find out how long it takes to create a habit and create the factors of habit.

It takes longer than 21 days to form a habit

The actual chronology of survivor forming is very different because the last science, advises in success.

What an indicator of current research

• Published in 2009 Europe is the magazine of social psychology Suggested an average of 66 days to complete the new behavior2).
• Southern Australian University’s new research can speculate that new habits Two or five months (Average 106-15 days) or automatically up to 335 days (3).

What does this mean for you

Typically, forming a 21-day habit, myths evoke real expectations for many who are trying to build a lot of habits.

This is a concept that understands time Can usually help bring back real safety and long-term success to make (3).

So instead of depression after 21 days, the process often takes a few months, and it is very normal!

What does the survivion stick?

The long-term habits of construction takes more than the will.

Last research focuses on several factors where new actions may affect regularly (3):

• Frequency: How often do you make it a habit of habit.
• Time: In the morning habits are better stick to the evening than habits.
• Type of custom: Some habits are easier to be identified than others. For example, washing your teeth will be easier than running 5 miles for many.
• Personal choice: You actually choose habits you want to differ.
• Pleasure: When the activity is happy, it is especially easier to repeat and harden with custom.
• Planning: It is a unique to be unique to block it, where, where and what you can do.
• Preparations: Small preparatory work, such as building training clothes before the night, can create an adult with great habits.

On top of these, there are research principles that continue to choose a habit and ensure its performance.

Let’s tell you better to continue how your habit is.

Shuma and the usual

The habits stick to consistent people.

When you repeat the behavior in the same context over time, these guards require automatic answers, make it easier to remain lighter in the future (3).

However, instead of trying to come with new questions for each habit, try to tie them in the usual available parts.

For example, do you want to drink more water? Drink a glass every time you drink food or snack.

Positive strengthening

Celebrating minor victories enhances your commitment and makes them more useful.

In the implementation of healthy competitions, I urge them to celebrate them meaningfully. It can be written to write thinking with a friend or even later thinking.

Also, it can be useful when you set a long-term goal and reward yourself (hello, massage!).

This approach is a natural Dopamine response in the brain (4).

Uniqueness

It takes a habit as part of your identity because it makes them quiet.

In fact, the study shows that the customs are more successful of your personal values ​​and how you see yourself and the efforts of yourself changing yourself (5).

By connecting habits to the sensation of personality, you don’t simply do the task, you will strengthen what you want to be. It can lead to self-esteem and striving to become your ideal (5).

So, for example, “I want to work harder,” I want to remind yourself, “I am an active person who experiences exercises.”

Similarly, “I’m planning to eat more fruit,” he said, “I choose my health and chooses my health.”

These and other affirmations make your identity to their health and well-being of their loyalty and healthy habits, and it is easy to follow healthy habits in the long run.

Accounting

You may have heard the phrase “what is measured, is managed.” This is especially true in normal formation.

Accountability is the game that changes the game and self-monitoring can play a decisive role in tracking (3).

Following your habits, you can get attention, celebrate small victories, and grow to long-term success.

Thanks to Technology Never made it easier. For example, applications MIFITNESPAL And the garment piety give you many tools to be responsible. However, you can also use another method that works for you for a useless notebook or self-government method.

Support

In addition to self-monitoring, Your Health Travel improves your chance to cling to healthy habits (3).

This help can be born from a certified medical coach, a personal trainer, registered diet, psychological doctor, or even from the online community.

Or you can find an accounting partner in a friend or family member who share the same goals.

How to start healthy habits

Are you willing to start the usual construction? Start this approved strategies to form this situation:

• Plan success: Cleaning and clear goals will be easier and start a small help.
• Construction of conformity: The key to turning internal and frequency movements into habits. By setting the weekly goals, you can arrange and monitor your short term development.
• Personalization of your habits: The settings of your goals will be more stable and increases your lifestyle, which increases the likelihood of your success.
• Account accounting: Self-monitor is very important to form habits because it helps you recognize development and patterns.
• Create notes: Creating SHHS The habits habits are high levels of consciousness and match your daily work.
• Celebrate progress: Recognizing small winners, this creates the positive thoughts that allow you to continue your zeal.

MIFITNESPAL It can help each of these strategies with new ones Weekly customs characteristics. This gives you nine options, including nine options for small purposes, including alcohol, consume more exercise and eat more vegetables. Weekly customs move you to check your success every day, then encourages you to celebrate you after you have achieved your goal. An easy way to start small changes. You don’t have to be perfect!

Frequently Asked Questions (FAQ)

Bottom line

Construction habits are not about turning the key. All about small, sustainable development.

He requires time and consistency of the new habit of drinking, drinking more water or add more water to your diet (forming more fruit to your diet (forming a new habit (3).

It can last 60 days or months, but repeating and consistency is key to success.

In the process, it can make it easier for us to enjoy and celebrate small victories in the way, enthusiastic and on the path.

Weekly habits of myfitnessPal The feature shows you that you use methods of building habits used to help and achieve goals and achieve your goals.

Download MIFITNESPAL Attach the construction habits that today and get ongoing!

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