Decoding the clever 21/90 rule of habit formation
How many times have you set yourself an intention to change your behaviour only to slip back into your old ways? Perhaps you’ve wanted to ditch a long-term habit or create a new one, but your will to do so has rapidly dissolved.
Change is something many of us desire – and in some cases, badly need – at certain stages of life. But research shows that creating and establishing new habits takes time. So does maintaining lasting change.
Have you heard of the 21/90 rule of habit formation? The theory is this: focus on a goal for 21 straight days – this is how long it will take for that goal to become a habit. If you continue on this journey for 90 days, it will become fully ingrained in your routine as a permanent lifestyle change.
Over the course of 90 days, by taking small steps, you will build new, sustainable habits.
Putting theory into practice
The ’21-day’ aspect of the rule became widespread in the 1960s following the publication of Psycho-Cybernetics by US cosmetic surgeon Maxwell Maltz. He noticed that his patients generally took three weeks to get used to their new look after surgery. The 90-day extension developed from here.
In a 2009 study, researchers at University College London calculated that it took an average of 66 days for participants to form a new habit. But for a lifestyle overhaul, 90 days is still seen as a more realistic target.
It’s a theory used by yoga practitioner Caroline Hermon. She implements it in her 90-day Awaken Your Inner Radiance programme which combines yoga, meditation, breathwork and relaxation techniques “to transform your relationship with your body, mind and soul”.
But what are the secrets to making the 21/90 rule work for you? How should you go about introducing new habits and keep a track on your progress?
Visualise the end goal
If you write your goal on paper you’re more likely to follow it through. Psychology professor Dr Gail Matthews put this to the test when she carried out a study on goal-setting with 267 participants. She found that people were 42% more likely to stick with their goals if they wrote them down. Even better, go on step further and say your goal out loud so it feels tangible.
Visualisation is a powerful tool here. In your mind, picture a scene where you’ve achieved your end goal; a situation where your lifestyle change is established and you’re feeling happy and confident. Just ‘seeing’ yourself achieve your aim will make it feel more attainable and help you to believe that your transformation really can happen.
During this process, keep a check on negative self-talk to avoid your positivity taking a nose dive. It’s just your mind deploying a defensive tactic to prepare you for potential failure. Some positive talk and more visualisation will kick those adverse thoughts into touch.
Enjoy yourself
So, you’re intending to make a big change to your life. Whether that’s making time to unwind each day, prioritising sleep or eating more fibre, the key is to avoid becoming tired of the process. You need to make it enjoyable – fun, even – to help you stay motivated.
It’s why mindful colouring, forest bathing and 10-minute yoga routines have surged in popularity in the past decade. They’re all great ways to focus your attention, distracting you from daily stresses without you even realising.
Try injecting some fun and creativity into your habit-building, you’ll gain the positive effects of accomplishment without the energy-sapping feeling of overwhelm that can accompany a long-term task.
Share your aims
Unforeseen circumstances can crop up and throw the best laid plans out the window. But even if you have every excuse to dodge your new habit for one day, it’s important to still hold yourself accountable to this becoming your new habit.
It’s even easier if you share your intended goal with at least one other person. In fact studies have shown that having an ‘accountability partner’ means you’re 65% more likely to stay on track. You’ll also feel more supported which will keep you focused when the going gets tough.
Track your progress
Remember the ‘star charts’ you might have filled out as a child (or as a parent)? A shiny sticker would be popped on to the chart each day when teeth were brushed or school shoes were stored neatly away, encouraging positive behaviour.
Keeping a check of progress is satisfying and it helps you focus on one day at a time. It also makes you more aware of your progress, helps you spot recurring setbacks and encourages you to stay consistent with your habit-building – after all, who wants to break their perfect streak.
Some people like to record their progress in a habit-tracking journal; others keep a spreadsheet on their phone. It doesn’t have to be a complicated system.
Your transformative journey starts here
As a qualified yoga coach certified by the Yoga Alliance, Caroline Hermon’s online Awaken Your Inner Radiance programme is a holistic approach designed to elevate your physical, emotional and spiritual wellbeing. With personalised one-on-one support, you’ll work towards establishing lasting habits that promote self-care, inner peace and personal growth.
Find out more information on how to enrol, email [email protected] or call Caroline on 07495 777411.
