How Long Does it Take to Form Good Work Habits?

How Long Will it Take Me to Build Successful Work Habits?

We've all had that co-worker that seems to succeed at everything. They not only get a lot done, but they do a great job. It's easy to wonder how they continue to do it, day after day. The common trait you'll find amongst all these super-workers is that they all have works habits that enable their success. So you may be asking yourself, how do I build these habits and how long does it take? Let's take a look.

What Are Habits?

First, let's define just what habits are. We know that we all have them, and that some are good and some are bad. But what qualifies as a habit, and are they really that important?

Habits are repeated behaviors that happen on a regular and predictable basis, that are triggered by contextual cues. In layman's terms, they are the actions we regularly take in response to related events--often without even thinking about it. 

For example, our morning routines are habits. The event is waking up, and your actions may include making coffee and then brushing your teeth. Another common example is entering a car and then putting on your seatbelt.

A good morning routine can prep us for a successful day. The habit of putting on a seatbelt keeps us safe. With that in mind, it's easy to see how important habits are. They affect how we interact with the world, and play a key part in our success.

 So it makes sense that we'd want to develop new, positive habits that will enable our success. But how long will that take?

How Long Does it Really Take to Form a Habit?

You may have heard the popular opinion that it takes 21 days to form a new habit. This idea originated from the 1960 book Psycho-Cybernetics, by Dr. Maxwell Maltz. Others say it takes one month. But in reality the answer is a bit more complicated.

The truth is it depends on the situation and the habit you're adopting. A lot of it comes down to how pleasurable the new habit is. Here's a couple examples to show you what we mean. Eating a bowl of ice cream before bed probably won't take long to develop into a new habit, as ice cream is delicious and comforting. On the other hand, making trips to the gym a regular habit is going to take longer because it's hard work that takes discipline.

If you're wanting to have success with weight loss, it's obvious to see which habit will get you there quicker. But the bad habit can set in a lot easier, and the good behavior may take longer to become habit. A 2009 study that appeared in the  European Journal of Social Psychology says it can take anywhere from 18 to 254 days for a new behavior to solidify into habit.

That may not narrow things down much, but it does reinforce that the things we enjoy become habits much faster. So a lot of the work involved in adopting new habits that lead to success has to do with our perception of our actions. Using the example of going to the gym, it can help to focus on the positive aspects, such as the camaraderie of having workout partners, or keeping track of your weight loss.

When we identify positive outcomes associated with a new activity, we're far more likely to turn it into a new habit. Whether our new habit becomes automatic in 18 days, or it takes closer to 254 days, it's important to note the joy we get out of new habits along the way.

The Benefits of New Habits

If you're having trouble seeing the positives of a new habit, remember that habits offer us a lot of benefits. You've heard that humans are "creatures of habit," and there's a lot of truth in that statement. We appreciate routines and come to depend on them. And there's some fringe benefits too.

Among the best benefits of habits is that they reduce mental effort. Remember that once a repeated activity has become a habit, it becomes automatic. That means we don't have to expend much brain power thinking about doing it. Using the seatbelt example, we don't stop and take the time and think about it; we just do it. A good set of habits can streamline your life in the same way, once they become second nature to you.

This positive reinforcement from good habits can lead to an overall sense of well-being. And taking note of improvements in your life that have come from your new habit can encourage you to keep working toward your goals.

Examples of Good Work Habits

With all that in mind, let's look at some work habits you can adopt that will help lead to your career success:

• Be an active listener: When co-workers speak to you, make eye contact and let them know you're listening. This improves work relationships and helps you retain more details.
• Ask questions: When your supervisors or colleagues interact with you, ask questions to clarify points or just to learn more. This will help you build expertise and solve problems on your own.
• Group your work: It's easy to feel overwhelmed with all the work that has to be done, but it becomes much more manageable when you break it down into smaller chunks. Prioritize the work that needs to be completed first.
• Make free time a priority: Work-life balance is a difficult habit to master, but it's key for recharging your batteries. Leave work at the office and prioritize having fun at home.
• Set a sleep schedule: Getting a good night's sleep is important for mental and physical health. It keeps you sharp, allowing you to work quickly and efficiently. And it gets easier when you make an effort to go to bed and wake up at the same time every day.