Studies show it takes up to 21 days to form a new habit, but how we think about a habit is just as important as the habit itself. We are going to explore the process of creating lasting habits in just 21 days, while also diving into the mental side of habit formation. While the 21-day time frame can vary from person to person, oftentimes the real challenge of forming new habits is how we think about the new action. There is more to habit formation than simply doing something repeatedly. One of the biggest challenges we face is our internal dialogue—those thoughts that arise when we start something new. In this podcast episode & blog post, we will explore three key action steps to help you implement lasting habits in 21 days, drawing insights from books like “Atomic Habits” by James Clear and “Don’t Believe Everything You Think” by Joseph Nguyen.
3 Action Steps for Successfully Forming New Habits
#1 Start Small and Specific
Focus on one habit at a time and make it small enough that it feels manageable. If your goal is to start exercising, begin with just 10 minutes a day. As “Atomic Habits” author James Clear points out, slight changes compound over time, leading to big results.
#2 Challenge Your Thoughts
When you face resistance or self-doubt, remember Nguyen’s advice from “Don’t Believe Everything You Think.” Just because you have the thought, “This is too hard,” doesn’t mean it’s true. Become the observer of your thoughts without attaching to them & you can keep it from derailing your progress.
#3 Track Your Progress
Consistency is crucial for habit formation. Use a journal or an app to track your new habit each day. Seeing your progress visually can motivate you to keep going, even when your mind brings up doubts. A big part of habit formation is dealing with the mental roadblocks that arise. Nguyen’s book highlights that much of our struggle comes from believing negative thoughts about ourselves. So, when those thoughts come up, remember they’re just thoughts—not facts. By letting limiting beliefs go, you create the mental space to build new, positive habits.
As you work through your 21-day habit journey, remember that starting small, staying consistent, and challenging your thoughts are key factors. By applying the insights from “Don’t Believe Everything You Think” and “Atomic Habits”, you’ll find that habit formation becomes easier and more sustainable.
Thank you for listening in and reading along… I would love to hear your thoughts… Join the conversation & send me an email at elizabeth@integratedbeingllc.com. I look forward to connecting with you & going on this journey of life together.
xo, Lizzie
