Sami (Papacek) Mansfield: How long does it really take to build a habit?
Sami (Papacek) Mansfield, Founder of Cancer Wellness for Life and also a Chair of Cancer Member Interest Group at the American College of Lifestyle Medicine, shared an article by Phillippa Lally on LinkedIn:
“Mid-January struggle alert!
Let’s be real—most of us are already falling off track with our New Year’s resolutions. But instead of resolutions, what if we focus on habits? I’m taking on a challenge this month, something I haven’t done in a very long time.
Later this month, I’m preparing to speak at the Donna Marathon Events in Jacksonville, and instead of just traveling by plane, I took the opportunity to get into a new habit of doing something uncomfortable every day for fitness.
This challenge for me was being accountable to complete 1800 burpees (all versions!) this month – yes my friends, that equals 58 per day! So it’s Day 15 and this little habit isn’t always something I’m super excited to do but now it’s part of my day.
And It’s not about perfection—it’s about progress.
So I’ve been curious, How long does it REALLY take to build a habit?
We’ve all heard the “21-day rule.” It’s catchy, but it’s also a myth.
New research analyzed 20 studies and revealed something surprising:
- On average, it takes 60-150 days to form a habit.
- Some habits can stick in as little as 4 days. Others may take up to 335 days.
It sounds too good to be true, but it’s backed by science.
This is the most updated timeline for habit formation. Previously, a study of 84 students found it took an average of 66 days to develop healthy habits—this is where the popular range of 18 to 254 days originated.
But the newest research provides more comprehensive data. It analyzed behaviors like eating nutritious foods, exercising, and drinking more water, offering deeper insights into how habits form.
The big takeaway? Habit formation is highly personal.
It depends on:
- Consistency: Daily repetition speeds up the process.
- Environment: Setting reminders and visible cues matters.
- Persistence: Missing a day or two won’t ruin your progress—just get back on track.
Pro tip: If you’re not seeing results yet, don’t give up. Start small, stay consistent, and let time do its thing.
Want to read the research, here you go! What’s one habit you’re working on this year?
Let’s talk about it in the comments! Want to join me to do some burpees, check out my daily videos over on Instagram!”
How are habits formed: Modelling habit formation in the real world.
Authors: Phillippa Lally, et al.
Sami (Papacek) Mansfield is the founder of Cancer Wellness for Life. She’s been a certified cancer exercise specialist since 2003 and has dedicated her career to implementing evidence-based lifestyle education, resources and tools into cancer care for both the patients and the providers. She is also a Chair of Cancer Member Interest Group, at the American College of Lifestyle Medicine and Breast Cancer Taskforce Co-Chair at Colorado Cancer Coalition.
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