21 Days to Create a New Habit – What is It Based On?
After my knee replacement surgery, I took two months off from work as a personal trainer. Other than physical therapy, I wasn’t able to do any exercise, much less follow my usual exercise regimen. Additionally, I was higher than a kite from pain medications and slinging weights around just wasn’t safe. After three months, I found myself ten pounds heavier and wanted to get it off.
I subscribe to the theory that when you do something consistently for 21 days, it becomes a habit. Michelle Singletary, who writes a money column for the Washington Post, was advocating a 21 day money fast. I tell clients if they go to the gym for 21 days, it is enough time to break down any resistance and excuses we naturally create (“I’m too tired,” “I don’t have my gym clothes,” “I have to work” – to name a few).
I started to wonder – where did this magic number “21” come from and is it grounded in any science? A former researcher - I set out to find the answer and uncovered a rather surprising answer.
The concept of creating a habit in 21 days was first introduced by Dr. Maxwell Maltz in his book, “Psycho-Cybernetics.” Dr. Maltz was a cosmetic surgeon and published his book in 1960. The book was, and still is, a very influential basis for other self-help books and personal growth teachers. Eager to learn the source of the 21 day theory, I bought his book.
Dr. Maltz created the concept of not merely treating a surgical patient’s physical pathology, but also of understanding the psychology of the patient’s needs. He said, “When you change a man’s face, you almost change a man’s person, his behavior, and sometimes even his basic talents and abilities.” In some cases, successful surgery didn’t change a person’s outlook on life at all. Dr. Maltz also experienced patients who came to him for plastic surgery with a perceived physical deformity (such as big ears) that colored their whole self image in a negative way.
This prompted Dr. Maltz to work with his clients’ self image prior to surgery and he discovered he could assist them to acquire an improved self image in 21 days. In some cases, surgery became unnecessary. The book goes into great detail about how to effect a change in self-image, but that is beyond the scope of this blog.
Much to my chagrin, I discovered that the 21 day theory is essentially based on Dr. Maltz’s anecdotal evidence. Undaunted, I decided to try my own study of the efficacy of the 21 day habit. Using an entirely random sample (me) and with a more than adequate sample size of one (me again), I embarked on an experiment to see if I could alter my eating habits in 21 days.
To get a handle on the problem, I used nutritional software (a new part of my product offerings) in combination with working with Natalie, one of my nutritional consultants. After diligently recording everything I ate for a week, Natalie used all sorts of charts and graphs in the software to show that my ratios of fat, proteins, and carbs were all wrong. So much for me thinking I eat fairly healthy! Natalie recommended I keep my fat intake under 50 grams a day and my intake of carbs under 200 grams a day. And then there was the calorie thing.
Armed with my new instructions, I assiduously followed them for 21 days. I checked in with Natalie every week to review what I ate during the week. Those damnable charts and graphs don’t lie, so they kept me honest. Also, being accountable to someone else helped a great deal.
What was the result of my “rigorous” 21 day research study? I did indeed alter my food habits. I’m much more thoughtful about my food choices now. For example, I chose to cook butternut squash instead of acorn squash for dinner tonight because it has less carbs. Does that mean that I am now habituated forever to making the right choices all of the time? Probably not. But in those 21 days, I consciously chose to learn about what and how I eat and that knowledge can’t be ignored.
For me, the 21 days was a huge success and I’m well on my way to the weight loss I want. More importantly, it taught me to think before I eat. I believe so many of us (myself included), mindlessly stuff the office doughnuts, cookies, etc. into our mouths. We have a vague feeling that we are being “bad” and that we’ll be “good” later. But so few of us even know what it means to be “good.” Most of us have no conscious measure of what “good” means to base our behavior on.
I encourage you to be your own research subject and embark on a 21 day effort to create whatever “good” habit as been nagging at your psyche. As part of that 21 day regimen, commit to consciously learning and studying about what it takes to be successful and lay out a plan. Get help if you need it. Knowledge is power and it is in your hands to gain it.
