2.9.15 – Day 21

10 Feb

Day 21

WAHOOOOO! Three weeks. Three fricken weeks! Now as the old saying goes – it takes 21 days to form a habit. So bam. You made it.

Buttttttttt for those of you that know me, I’m a nerd at heart. So I did a little post-dinner research on the formation and time expectancy of forming a habit. Here I am to burst your bubble – it’s not 21 days.

Commence knowledge bombs:
There was a plastic surgeon named Maxwell Maltz that started to notice a pattern within his patients. Anytime he would perform an operation he found that it would take the patient about 21 days to get used to the new enhancement. He also noticed in his amputation patients that they would sense a phantom limb for about 21 days before adjusting. So Maltz studied himself and others and everyone was taking about 21 days to form a new habit. In 1960 he published his findings in a book called Psycho-Cybernetics and quoted “These, and many other commonly observed phenomena tend to show that it requires a minimum of about 21 days for an old mental image to dissolve and a new one to jell.” The book blew up and sold over 30 million copies.

Commence lost in translation:
Because of the popularity of the book and Maltz’s findings, many famous self help professionals (Zig Ziglar, Tony Robbins…) based their work off of Maltz’s theory. In comes the problem. Tell your friend a quote. Now have them tell one of their friends. And have their friend tell one of their friends. And have one of their friends tell one of their friends. Have one of their friends come back and tell you the quote. My guess is it’s probably not the same, word for word, anymore. So Maltz’s “a minimum of about 21 days” turns into “it takes 21 days to form a habit”. If everyone is saying it, it has to be true…right? So this is where the ol’ it takes exactly 21 days to form a habit comes from.

Commence science:
Pillippa Lally decided to take it upon herself to squash the “21 day” theory by some hard based scientific research. Her study, published in the European Journal of Social Psychology, looked at the habits of 96 people over 12 weeks. Each person chose an entirely new habit that they had never done before. Her conclusion – “on average, it takes more than 2 months before a new behavior becomes automatic – 66 days to be exact”.Β And that can still vary greatly based on a number of circumstances. In her study, it took from 18 days to 254 days for people to form a new habit.

Commence bursting of bubble:
So if you’re being completely honest with yourself in not just starting something new, but making it a habit, the truth is that it will probably take somewhere between 2 to 8 months for it to stick – not 21 days.

Commence hope:
The researches also found that “missing one opportunity to perform the behavior did not materially affect the habit formation process”. So it’s ok to mess up. Nobody is perfect and habits don’t care if you are either. When you make mistakes, figure out why, how to avoid them in the future, and get right back on track.
There’s no reason to get down on yourself if you choose a new habit for a few weeks and it doesn’t stick like glue. Nothing good comes easy – or fast. Trust the process.
And finally, putting your effort into a longer timeline will help you realize that forming a habit is a process – it’s not a one time, hurry up and get here event.

Commence cheesy uplifting quote:
“At the end of the day, how long it takes to form a particular habit doesn’t really matter that much. Whether it takes 50 days or 500 days, you have to put in the work either way. The only way to get to day 500 is to start with day 1. So forget about the number and focus on doing the work.”

Source : James Clear

Log for today due Tuesday 9pm.

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7 Responses to “2.9.15 – Day 21”

  1. Tony b February 10, 2015 at 4:59 am #

    Slept 8
    Waited 5 hrs
    Protein shake, almonds
    D- chicken, mixed vegis, protein shake
    Wod- strict press and strict pull-ups, 8:50
    Challenge wod- 8:55 one legged

    • Tony b February 10, 2015 at 4:59 am #

      Drank 70 oz

  2. Pilar February 10, 2015 at 1:46 pm #

    Waited more than 2 hours

    B- egg whites, spinach, 1/3 avocado
    L-baked chicken, cucumbers, 1/3 avocado
    Protein shake (1/2)
    D- pork loin, kale, some quinoa
    WOD- 3+10 Rx
    Challenge WOD- 8:32 (1792 meters)
    Sleep 8 hours
    124 oz water

  3. indestructiblemama February 11, 2015 at 2:58 am #

    Waited 5 hrs- water & black coffee
    l- 2 eggs w/ gf cheese and spinach
    d- pork chop fried in gf butter, w/ apples and onions and asparagus sauteed in gf butter
    water- 154 oz
    sleep- 7 hrs

  4. carae14 February 11, 2015 at 3:52 am #

    started off the day great…
    slept+7
    waited to eat
    2 eggs with green salsa
    3 organic grass fed hot dogs with mustard
    4 teaspoons of honey trying to get my voice back…..and it totally worked:0 tons of sugar i know
    then i went out to dinner with my girlfriend i haven’t seen in 2 years
    no wod, and a big F for FAIL

  5. Fred February 12, 2015 at 3:55 am #

    Waited 2 hrs
    Eggs and green peppers
    No wod
    No extra challenge
    Chicken with green peppers
    Water 230 oz
    Slept 9 hrs

  6. HopeMarie February 18, 2015 at 3:45 am #

    Waited 2 hours to eat
    6 hours sleep

    Breakfast
    Chicken Thigh Roasted Skinless 1 thigh, Broccoli Steamed 1 cup, 4oz Boneless Pork Chop 2 oz
    Lunch
    Celery 2 Stalk, Broccoli, Steamed 1 cup, Beef Sirloin Steak Petite 10 oz, Sunbutter 2 tbsp
    Dinner
    Chicken Thigh Roasted Skinless 2 thigh, Broccoli Steamed 1 cup, Annie’s Naturals – Organic Papaya and Poppyseed Dressing 2 tbsp (30mL)
    Snacks
    Kerrygold – Reserve Cheddar Cheese, 2 oz, Nicks Sticks – Free Range Turkey Snack Sticks, 1.7 oz

    96 ounces of water
    15 grams of carbs
    PT for my wrist and hamstring

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