We’ve all had a month and change to set our New Year’s resolutions in motion…and I’m here to check in and see how it’s going. Just kidding (sort of). I’m actually here to take a deep dive into unwanted behaviors and answer the question, how long does it take to break a bad habit? As someone who’s holding onto a few of her own, you’ll be relieved to know that the following advice comes not from me, but straight from an expert source, licensed clinical psychologist Dr. Bethany Cook, PsyD, MT-BC. Read on for an answer to the nagging ‘how long?’ question, plus some research-backed strategies that will put you on the path to habit-breaking success.

Dr. Bethany Cook, PsyD, MT-BC, is a licensed clinical psychologist and author of For What It’s Worth: A Perspective on How to Thrive and Survive Parenting. She's a sought after therapist and quoted media expert who brings accessible, real-world guidance to families of all socioeconomic and mental health backgrounds, based on over 20 years of clinical experience in the field.

It’s time for some myth-busting, friends. Per the expert, the whole ‘break a habit in 21 days’ promise originated with a plastic surgeon from the ‘60s who changed careers and became a psychologist. His findings, which were based on the observations he made about the recovery process in his plastic surgery patients, don’t represent realistic expectations of the habit-breaking journey for most people, though. In fact, Cook tells me, “[His] data was all anecdotal and not based on systematic research.” In other words, don’t get your hopes up: A time frame of 21 days might be true for some folks, but for others it could take more (or less) time. That said, if you’re wondering how long it takes to break a habit, you should read on for some research-backed ways to reach your desired outcome as quickly as possible.

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