Скачать или смотреть Beyond The 21-Day Myth: Habit Formation and Limbic Friction | Andrew Huberman

The idea that it takes 21 days to form a habit has been widely circulated, but it's an oversimplification. Habit formation is a complex process that depends on various factors. While it's true that your nervous system can exhibit changes relatively quickly, within about six days of consistent repetition, the timeline for habit formation varies greatly. It hinges on both the specific habit you're trying to cultivate and the individual characteristics of the person attempting to develop the habit.

Research has shown that the time required to solidify a habit can vary significantly. The Lally study, published in 2010, examined the formation of a health-related behavior—taking walks after dinner. The study found that the same habit could take anywhere from 18 days to as many as 254 days for different individuals to establish. This wide range emphasizes the point that there's no universal "magic number" for habit formation.

The researchers in the study determined habit formation based on a couple of key criteria. First, participants needed to engage in the behavior, in this case, taking a post-dinner walk, about 85% of the time. This level of consistency indicated that the behavior had become ingrained to a significant degree. Additionally, participants reported that the activity didn't require an excessive amount of mental effort or motivation. This reflects the idea that a habit is formed when the behavior transitions from conscious decision-making to automatic action.

The variability in habit formation is influenced by a concept known as "limbic friction." Limbic friction refers to the internal resistance or strain required to overcome mental and emotional states that might hinder engagement in a particular activity. These states can include anxiety or a lack of motivation due to fatigue or distraction. For some, the friction might manifest as a strong resistance to stepping out for a walk after dinner, while others find it relatively effortless.

Habit formation isn't solely about repeating an action; it's also about managing your mental and emotional states. The ability to control one's mental and emotional state plays a significant role in successfully establishing habits. This is where the distinction between individuals becomes apparent. Some individuals might find it easier to overcome feelings of anxiety or fatigue, enabling them to more quickly turn a behavior into a habit. Others might struggle more with these internal states, leading to a longer timeline for habit development.

In conclusion, the notion that habits are formed in 21 days oversimplifies the complex process of habit formation. The time it takes to establish a habit varies widely depending on factors such as the specific behavior, individual characteristics, and the ability to manage mental and emotional states. The cited study on post-dinner walks highlights how different individuals experience habit formation differently. Limbic friction, which involves overcoming states of anxiety or lack of motivation, plays a crucial role in this process. It's important to recognize that everyone's journey to habit formation is unique, and struggling to establish one habit doesn't necessarily reflect one's ability to develop other habits easily.