Breaking a Habit How Long Does It Really Take?

We all have habits some good, some not so much. Whether it’s procrastinating, biting your nails, or scrolling on your phone before bed, breaking a habit can feel like a monumental task. But how long does it actually take to kick a habit to the curb?

Here’s what experts say about how long it takes to break a habit and the best strategies to make lasting changes.

How to Tell if a Habit Needs Breaking

Not all habits are harmful. So how do you know if it’s time to make a change?

Haley Perlus, PhD, a performance psychologist, suggests asking yourself:

• Does my habit jeopardize my physical or mental health?

• Does it waste my energy and time?

• Is it preventing me from reaching my goals?

If the answer is yes to any of these, it might be time to take action. "Once a habit is not beneficial like texting while driving or eating late at night it’s a sign to try and break it," Perlus says.

How Long Does It Take to Break a Habit?

There’s no one-size-fits-all answer. The time it takes to break a habit depends on factors like the type of habit, your personality, and your level of commitment.

• The Science: A small July 2009 study in the European Journal of Social Psychology found it took participants 18 to 254 days to change habits related to diet, alcohol consumption, and exercise.

• The Average: Most people needed about 66 days to establish a new routine.

But instead of focusing on a specific timeline, Perlus suggests prioritizing consistency. The same study found that repeating a behavior frequently, especially early on, led to better results.

4 Effective Strategies to Break a Habit

1. Identify Your Triggers

Every habit has a cue that triggers the behavior. The key is to identify what sets off your habit and find ways to disrupt it.

How to Spot Triggers: Pay attention to your routine and ask yourself:

• When does the habit occur?

• Where are you?

• How do you feel before and after?

Pro Tip: If you tend to snack when stressed, try finding healthier coping mechanisms, like deep breathing or going for a walk.

2. Change Your Environment

Your surroundings play a huge role in your habits. The people you spend time with and the places you frequent can either help or hinder your progress.

• Set Up for Success: Make small changes to your environment that support your goals.

  • If you struggle with procrastination, create a workspace without distractions like TVs or game consoles.

  • If you’re trying to quit smoking, consider avoiding places where you typically smoked or taking breaks with non-smoking friends.

3. Reward Yourself for Small Wins

Breaking a habit is hard work, so it’s important to celebrate your progress.

• Stay Motivated: Instead of focusing on slip-ups, recognize how far you’ve come.

• Reward Ideas:

  • Treat yourself to something special after a week of progress.

  • Take a relaxing break or do a fun activity when you hit a milestone.

Pro Tip: When you reward positive behavior, you reinforce the new habit, making it more likely to stick.

4. Replace Bad Habits With Good Ones

Swapping an unwanted habit for a healthier alternative can make the transition smoother.

• Why It Works: It’s easier to redirect your energy into something positive than to focus on stopping a habit.

• Examples:

  • Instead of biting your nails, keep a stress ball or fidget toy nearby.

  • Swap evening screen time with reading a book or meditating.

The Bottom Line

Breaking a habit doesn’t happen overnight. While it may take a few weeks to a few months, staying consistent, patient, and positive can help you succeed.

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