Fitness•Jan 06, 2024

How Long Does It Take To Develop A Habit? Tips For Building Lasting Routines With TSS

Megan holds a BFA in Dance from NYU Tisch School of the Arts and is a certified fitness instructor. She danced professionally with the NBA’s Brooklynettes. Megan has been recognized by top publications like Vogue, Goop, Shape and WWD, and has worked with world-renowned brands such as Chanel and New Balance. Learn more about Megan

Building new habits is an exciting way to align your daily life with your long-term goals. Whether it’s eating healthier, starting a consistent workout routine, or finally picking up that hobby you’ve been curious about, we all wonder the same thing: how long does it take to develop a habit? So grab your favorite cozy blanket and a cup of tea, because we’re going to dive into the world of habit creation and behavior change together.

Setting the Scene: The Power of Intentional Habits

At any point in life, setting new goals can feel like a breath of fresh air—a chance to reimagine your days and prioritize what matters most. Whether it's forming a daily habit of physical activity or working on your mental health, creating lasting habits requires more than just motivation. It’s about consistency, patience, and a conscious effort to turn small actions into something automatic. No matter the size of the goal, the most important part of the journey to building habit strength is just getting started.

What Is A Habit?

A habit is like your personal superpower—it’s a behavior change that becomes automatic with time and consistency. Think of it as setting your brain to autopilot for the things that matter most. From hitting play on your TSS workout to hydrating first thing in the morning, habits are the building blocks of a life that feels aligned and intentional.

The best part? You’re in control! While bad habits can feel hard to break or build, they’re not set in stone. Every small action you take rewires your brain, paving the way for lasting change. You have the power to create routines that fuel your best self—one step at a time.

The 21-Day Myth: Debunked

You may have heard the popular belief that it takes just 21 days to form a habit. Well, turns out, that might be more of a myth than a scientific fact. Past research conducted by the University College London suggests that the magic number might be closer to 66 days. That's a little over two months! So, toss that 21-day notion out the window and give yourself the time you truly need. The truth is, the duration of the habit formation process varies from person to person and depends on the complexity of the habit. If it hasn’t stuck by day 66, give yourself grace and keep at it; learning a new behavior is challenging, but not impossible. Don’t forget, TSS offers personalized workout programs for any and all levels of fitness, designed to keep you moving consistently for two months so you can build a habit and eventually throughout the entire year. If you’re not sure where to start, our Beginner Program is the perfect place where we will focus on building the fundamentals!

Benefits of Forming Healthy Habits

When you commit to forming good habits, you’re not just checking boxes—you’re working on yourself. Here are some of the benefits of creating daily rituals:

Feel Stronger in Your Body: Regular physical activity, like our sculpt workout classes, boosts your energy, strengthens your muscles, and helps you feel unstoppable.
Stay Centered and Focused: Small practices, like meditation habits or stretching after a workout, help you stay calm, clear, and grounded.
Crush Your Goals: Whether it’s a New Year’s resolution or long-term aspiration, healthy habits create a ripple effect, making you more productive and empowered in all areas of your life.
Celebrate YOU: Building habits that align with your values is an act of self-love—it’s about showing up for yourself and creating the life you deserve.

Every step forward, no matter how small, is proof of your growth. Celebrate those victories and know you’re building something amazing, one habit at a time.

Why the Rush? Let's Enjoy the Journey

We live in a fast-paced world where instant results are celebrated. But as we begin a new year, let's ditch the notion of habit formation as a sprint and embrace it as a marathon. Whether you're aiming to squeeze in a short morning workout , read more books , or cultivate a daily gratitude practice, savor the process. Rome wasn't built in a day, and your habits won't be either. Enjoy the journey, celebrate small wins, and learn from setbacks.

6 Strategies To Create Habits That Last

Set Specific Goals

It's easy to get caught up in the excitement of a new goal and want to conquer the world overnight. But setting realistic, achievable goals is the better path to success. Want to read more? Aim for 10 pages a day. Want to increase the spiciness of your Sculpt Society workouts? Begin by adding ankle weights , or try stacking on one more targeted short workout to your existing routine. Small victories pave the way for big results.

Stack Your Habits

Habit stacking is another approach to building new habits by linking them with existing ones. Start by identifying a current habit you already do regularly and then adding in a new behavior. For example, if you already have a habit of drinking a cup of coffee every morning, you could stack on a new habit of a five-minute meditation right after. By anchoring the new habit to an existing one, you create a naturally occurring cue, making the adoption of the new habit more seamless and effective.

Cue, Routine, Reward

Ever heard of the habit loop? It's a concept that involves a cue, a routine, and a reward. Afterall, our brains thrive on predictability, and establishing a routine can be a game-changer. Identify a trigger for your habit, create a routine around it, and reward yourself for sticking to it. It's like training your brain to crave the good stuff and will help you stay consistent with your habits.

Be Patient with Yourself

If you slip up or miss a day, don't throw in the towel. Acknowledge it, recalibrate, and celebrate the small victories. It's all part of the process. Remember that self-love and forgiveness go hand in hand with habit development.

Track Your Progress

Tracking your progress is a simple way to stay consistent and see how far you’ve come. Whether it’s marking off days on a calendar or using an app, having a visual reminder of your streak can keep you motivated. Celebrate small milestones—like completing a week of workouts—and use them as fuel to keep going. Reflecting on what’s working each week can also help you adjust your routine and stay on track toward your goals.

Build A Support System

TSS Fam unite! Everything's better with a squad. Find your Sculpt Society accountability partner — someone who shares your goals and encourages your progress. Together, you'll see the results, and form so many memories along the way.

Remember, there's no one-size-fits-all timeline for habit formation. Start small, enjoy the journey, and surround yourself with the support you need. Here’s to embracing growth, self-love, and finding joy in the small steps that brighten your everyday life. All of us at TSS are cheering you on as you cultivate habits that inspire and empower you!