The 21-day rule is a method for developing good habits through 21 days of repeated, correct practice.
Research shows that it takes 21 days for the brain to build a new neural pathway. As a result, human behavior, when repeated for more than 21 days, tends to form a habit. If repeated for over 90 days, it forms a stable habit.
Habit formation can be broken down into three stages:
- Stage 1 (Days 1-7): During this phase, you need to constantly remind yourself to change and intentionally push yourself to do so. If you don’t stay alert, old bad habits or negative emotions may resurface and pull you back. At this point, you might feel uncomfortable or unnatural, but these feelings are normal.
- Stage 2 (Days 7-21): After about a week of conscious effort, you’ll start to feel more comfortable with the new habit. However, you shouldn’t let your guard down yet. If you’re not careful, old habits could still disrupt your progress, so it’s important to continue reminding yourself to stay on track.
- Stage 3 (Days 21-90): This is the stabilization phase. By now, the new habit becomes a natural part of your life. You no longer need to make a conscious effort—it feels as effortless as checking the time on your watch.
Remember, only after a habit becomes second nature can your subconscious fully accept it and work in your favor. You may not yet realize the power of persistence, but it’s crucial to stay patient and persistent.
However, bad habits can be deeply ingrained due to repeated actions or suggestions over 90 or 100 times, sometimes more. Breaking these habits may require more effort, but the solution is simple: just stop doing them.
Many experiments and real-world practices have shown that through continuous repetition, habits and beliefs can be changed. While changing these habits or beliefs can feel uncomfortable and even undesirable, it’s important to persevere. Our actions are driven by beliefs and habits. Without changing the negative ones, our behaviors may also become harmful, leading to unwanted outcomes. Therefore, don’t give up just because change feels difficult—sometimes external pressure is necessary, especially in the beginning. As the saying goes, “The first step is always the hardest.” If you can’t start, the rest is impossible. Keep in mind, when changing any belief or habit, repetition is key—21 days or more. Believe that no habit or belief is beyond change, unless you accept failure.
To successfully change your beliefs or habits, you must follow the 21-day rule. Keep in mind three key points:
- Follow the three stages of habit formation.
- Be patient—new beliefs and habits require at least 21 days, and sometimes more.
- Repeat the practice consistently during this 21-day period.
Psychologist Ericsson’s research shows that the key factor determining excellence isn’t talent or experience, but the level of deliberate practice. Deliberate practice is designed specifically to improve performance by pushing you out of your comfort zone, forcing you to practice in ways that continually challenge and enhance your abilities. For example, football enthusiasts may simply enjoy the game, average players stick to routine training and matches, but top players are constantly aware of their weaknesses and challenge themselves with difficult, uncomfortable drills to improve.
Success comes from persistence. If you are nurturing your bad habits and are unwilling to change, ask yourself: do you want to fail or succeed? Do you want to waste away in boredom, or live a life full of energy and purpose?
If you want success, if you want a happy and fulfilling life, you have no other choice but to act now. How hard is it, really? Think of it as climbing a towering staircase—just focus on stepping up to the next step.
As you keep stepping forward, you’ll soon find yourself with a breathtaking view. Every practice is another step upward, and by focusing on the next step without stopping, you’ll eventually reach the top.