How long does it really take to build a habit?

If you've been paying attention, you know I've been preaching hard about habits for the last little bit...here on this blog, in my email newsletter, on Facebook and Instagram...with every client I have, during group classes, at family dinners, at the grocery store... 🤣

But you may be wondering: how long does it really take to build a habit?

We’ve all heard various theories: 21 days, 30 days, 66 days, 90 days…

But what if we’re looking at habit formation duration all wrong?

What if, instead of asking how many days it takes, we ask the real question:

How many repetitions does it take to form a habit? In other words…

The more often (and consistently) you take the small action you're trying to turn into a habit, like prepping a high-protein breakfast, the more natural it starts to become, and the faster your brain starts incorporating it into life as “normal.”

This is great news, because it means if you're trying to establish an exercise routine, you don’t have to wait for some magical day when your new habit finally takes hold.

The more often you repeat it, the faster it becomes automatic.

The real TRICK is to make your new habits as easy to repeat as possible… and easier for you to want to repeat.

That’s the REACH approach comes into play. It’s a quick checklist to help your habits lock in faster and last longer.

R – Repetition: Reps rewire your brain. That’s how brushing your teeth became automatic. (Not because of a time frame, but because of repetition.)

E – Engagement: Disengage your “autopilot” setting and bring more intention to what you’re doing each day.

A – Appropriate Challenge: If it feels too hard, you’ll resist. If it’s too easy, you’ll get bored and quit. Find the sweet spot that gets you pumped up and adjust as needed.

C – Cue it up: Link your habit to something you already do like stretching after making your bed, or taking a walk right after eating lunch.

H – Healthy foundation: Good sleep hygiene, regular movement, good hydration and eating whole foods = a solid foundation. Set yourself up for the best chance of success.

Need more movement? Set a cue: Leave your walking shoes by the coffee maker and walk for 10 minutes after your first cup.

Struggling with your food? Plan + prep just your breakfasts this week. Start with just that one meal. Repeat it daily.

Trying to get stronger? Start with 10 squats or a 1-minute planks every morning before you even check your phone.

Start with one habit. Tie it to something you already do, if that helps. Keep it simple. Then do it again tomorrow. And the next day. Before you know it, it will feel like a natural habits you've done your whole life.