Research suggests that up to 40% of daily actions are habits, and breaking unwanted habits is associated with a different form of neuroplasticity. Pinpointing triggers and rewards can help change habits. It may take longer than 21 days to form a habit, and consistency is key.

Creating new habits or breaking old ones is a challenge that many people face. Whether it’s drinking more water, exercising regularly, or quitting smoking, establishing and maintaining these behaviors can be difficult. In this article, we dive into the science of habit formation and share practical tips to help you stick with new habits or kick old ones. From setting clear goals to using positive reinforcement, these strategies can help you successfully transform your habits and improve your well-being.


Habits are automatic routines that we do without thinking, accounting for up to 40% of our daily actions. Habits are formed and strengthened by repetition, which leads to the reorganizing and strengthening of connections between neurons in the brain. With time, habits become automatic and no longer require conscious thought, making them difficult to break. While popular media suggests that it takes 21 days to form or break a habit, empirical evidence is sparse, with studies suggesting that habits can take anywhere from 18 to 254 days to form, with an average of around 66 days. Breaking unwanted habits requires weakening neural connections, called long-term depression, by disrupting the trigger and reward cycle. To break or form a habit, identifying the trigger, avoiding or modifying it, and finding a substitute and being consistent with practicing the new habit is key. Believing in change, being aware of its potential, and committing to practice is also important.


In conclusion, developing and sticking to new habits is a challenging but rewarding process. It requires commitment, patience, and self-awareness. By setting achievable goals, creating a supportive environment, and tracking your progress, you can increase your chances of success. Similarly, letting go of old habits that no longer serve you can be liberating and empowering. It opens up new opportunities for growth and self-improvement. Remember, change is never easy, but it is always possible. With the right mindset and tools, you can transform your life and create the habits that align with your values and goals.