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Forget the '21 days' myth. Real habit formation takes 18-254 days depending on complexity. Calculate your realistic timeline.
Simple: 2-min tasks. Moderate: 15-30 min routines. Complex: Major lifestyle changes.
More frequent = faster habit formation (more repetitions)
'After my morning coffee, I will meditate for 5 minutes'
Be honest—motivation fluctuates, environment matters more
Gym clothes ready? Healthy food accessible? Apps blocked?
Each attempt builds neural pathways—they're not wasted
Estimated Formation
Range
Automaticity Goal
Habit strength grows asymptotically—fast at first, then plateaus. Here's your projected journey:
Building the initial cue-routine connection
Habit is forming but requires conscious effort
Behavior becomes more consistent
Habit feels natural most of the time
Minimal willpower required
Habit is fully established
Habit Complexity
moderate
30 min exercise, meditation
Frequency Bonus
Optimal frequency
More repetitions = faster automaticity
Environment
Baseline
Design your environment for success
Habit Stacking
Not used
Linking to existing habits accelerates formation
Not 21 Days: The "21 days to form a habit" myth comes from misinterpreted 1960s research. Phillippa Lally's 2009 study found the actual range is 18-254 days, with an average of 66 days.
Automaticity: A habit is formed when you no longer need to think about it—it's automatic. This is measured as "automaticity" on a scale from 0-100%.
Missing Days: Missing one day doesn't reset progress. Research shows occasional misses have minimal impact if you get back on track immediately.
Environment beats Willpower: People with good habits don't have more willpower—they've designed environments that make good choices easier.
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