While it is a common myth that it only takes 21 days to form a habit, a more recent study done at University College London found that the average amount of time it takes for a habit to stay is 66 days. The study, which followed the habits of nearly 100 people over the course of a twelve-week period, found that the amount of time it takes varies by individual. In this particular study, it ranged from just 18 days to 254 days. The timeline for breaking a habit is thought to be similar, as breaking a habit is virtually the same thing as creating a new habit without that component in your life. Psychologists agree that there is no exact time frame for how long it takes to break a habit, as it depends on the person’s individual circumstances, level of motivation, and personality type.

Some habits can be broken instantly, if an extreme incident happens that impacts the individual. Nearly choking on cigarette smoke could cause someone to give up smoking right away, while someone would likely stop sending text messages while driving if they nearly crash their car. Psychologists and researchers say that the best way to break a habit is to form a new habit that replaces the old one. Most people are unable to stick to a new habit or break an old one because they quit after several weeks of no results. This idea of taking only 21 days to form a habit comes from a popular book in the 1960s, with no research to back up the claims. Your brain must have time to adapt to a new pattern of response, whether the habit you’re trying to start is going to the gym in the morning, cutting out a cup of coffee each day, or keeping from biting your nails.