Every new year brings new ambitions: we strive to eat better, exercise regularly, save money and live a healthy lifestyle.. However, maintaining motivation often seems difficult to us, so we try to make these actions habits, writes IFLScience.

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The question of how long it takes to form a habit is a subject of much debate.. The most commonly cited figure is 21 days, but researchers have debunked this theory.. According to University College London (UCL), the concept may have originated from observations of recovery from plastic surgery rather than actual habit formation..

A 2010 study of nearly 100 people found that it can take up to 254 days to form a habit.. On average, most participants achieved " As the researchers note, the time frame varies greatly depending on the complexity of the habit.. For example, the habit of drinking water every day is easier to develop than the habit of doing 50 squats every morning..

A 2023 study that analyzed millions of participants found that it can take months to develop a regular gym routine, while simpler habits like hand-washing can take weeks to become established. Behavioral scientists suggest starting with smaller, achievable goals to see faster results..

Philippa Lalli, a psychology expert, notes the repetition of behavior in one context, as consistency in environment and time is key to habit formation. For example, linking actions to specific cues, such as eating a piece of fruit after lunch, can help reinforce the habit..

Research also points to the importance of planning. Creating a detailed roadmap, such as setting alarms or choosing a specific time, helps get things done by combating forgetfulness and procrastination.. Sharing your plans with others can improve results through accountability.

However, fighting bad habits is a completely different challenge.. Experts agree that motivation and environmental control are critical. Avoiding triggers—for example, eliminating cigarettes or sugary snacks from your environment—can promote success. Consistency is important:

while occasional mistakes can be forgiven, frequent inconsistencies often hinder progress.

After all, forming a habit requires patience and persistence. Small, intentional steps combined with environmental adjustments can make even the most difficult routines second nature over time..

Focus previously wrote about 9 unexpected ways to improve your mental health.

We also talked about a way to improve cognitive abilities. To do this, the researchers conducted a set of experiments on triathletes.