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21 Day Rule | Habit Formation Guide - Qpidi

The 21 day rule habit formation myth is often traced back to Dr. Maxwell Maltz, a plastic surgeon in the 1950s.


21 Day Rule
21 Day Rule

What is 21 Day Rule?

Dr. Maltz noticed that it took approximately 21 days for his patients to get used to seeing their new faces after surgery or for amputees to adjust to a lost limb.


He wrote about his observations in his book "Psycho-Cybernetics," where he mentioned that it took a minimum of about 21 days for an old mental image to dissolve and a new one to jell. However, he did not make a definitive statement about 21 days being the exact amount of time needed to form a new habit.


Dr. Maltz's observations were more about self-image and the adjustment period to changes in physical conditions rather than strict habit formation. Yet, his mention of the 21 day rule time frame took on a life of its own. It was simplified and spread as a universal timeframe for creating new habits, probably because it was a neat, easy-to-remember number, and the idea that we can change our lives in just three weeks is appealing.


21 Day Rule Habit Formation Guide

21 Day Rule is more of a motivational concept than a strict timeline. Habits can take longer to form and require continuous effort, so don't be discouraged if it takes more time. The key is consistency, adjustment, and persistence. Keep going, and you'll build those lasting changes you're aiming for. So let's talk about how we can try to achive new habit at 21 day.


Week 1- Set-Up and Initiation

Day 1: Choose Your Habit

  • Pick a small, manageable habit you want to develop.

  • Ensure it's specific, measurable, and achievable.

Day 2: Understand Your Why

  • Clearly define why you want to develop this habit.

  • Write down the benefits and how it will impact your life positively.

Day 3: Set Your Goals

  • Break down your main goal into smaller, daily tasks.

  • Decide what success looks like for each day.

Day 4: Gather Resources

  • Collect any tools, resources, or support you'll need.

  • Create a physical or digital space dedicated to your habit.

Day 5: Create a Cue

  • Design a trigger that will remind you to perform the habit daily.

  • It could be an alarm, a visual reminder, or an existing habit.

Day 6: Practice the Habit

  • Perform the habit at the same time and place.

  • Keep the session short and focused.

Day 7: Reflect and Reward

  • Review your progress at the end of the week.

  • Reward yourself for the small wins.

Week 2- Consistency and Adjustment

Day 8-14: Daily Practice

  • Continue practicing the habit daily.

  • Be consistent with time and place.

Adjustment Tips:

  • If you miss a day, don't get discouraged. Continue the next day.

  • Adjust the difficulty if it's too easy or hard.

  • Journal or note any challenges and feelings.

Week 3- Reinforcement and Growth

Day 15-20: Increase Challenge

  • Gradually increase the duration or difficulty of your habit.

  • Continue daily practice and self-reflection.

Day 21: Review and Plan Forward

  • Reflect on the past three weeks.

  • Celebrate your commitment and any progress made.

  • If the habit hasn't fully formed, plan the next steps and continue the journey.

Continuous Improvement Beyond Day 21

  • Stay Flexible: Adjust the habit as your life changes.

  • Keep a Long-term View: Understand some habits take longer to form.

  • Seek Support: Share your progress with friends or support groups.

  • Track Progress: Use a journal or app to keep track of your streaks and milestones.


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