How To Build Healthy Habits

On average, it takes about 21 to 66 days to form a new habit. The length of time depends on the complexity of the habit and how consistent you are.

Breaking a habit can take longer than forming one. Conventional wisdom states that it takes 21 days to break a habit, but this is highly dependent on the habit, itself, and the individual. It may take anywhere from a few weeks to 66 days, with consistency being the key to unlearning old patterns.

Note: Patients attempting to break a daily alcohol consumption habit should do so only under the supervision of a medical professional.

Quitting caffeine can lead to initial withdrawal symptoms like headaches and fatigue, with the worst symptoms occurring around 36 – 48 hours. Many patients experience a flurry of positive effects as the withdrawal symptoms subside, such as improved sleep, reduced anxiety and better overall energy regulation. These benefits are compounded as the body resets and adapts.

Caffeine Withdrawal Timeline

The difficulty surrounding smoking cessation stems from the body’s dependence on nicotine and the psychological habits associated with smoking. The first few days to weeks of quitting smoking are the hardest, with symptoms like cravings, irritability and increased appetite.

However, by week 4, both circulation and lung function begin to improve. By week 6 – 8, coughing and shortness of breath improve, and after 1 year, your heart disease risk is cut in half.

• Apply SPF twice a day.
• Aim for a step goal (7,000 for beginners, 10,000 for more advanced).
• Hydrate with at least 8 glasses of water with electrolytes — start the day with 16 ounces before doing anything else.
• Write down one positive experience or thought from the day & cement that feeling.
• Don’t start new work tasks with 30 minutes left on the clock (if possible)

• Prepare some meals in advance (2-3 lunches for beginners, 5+ meals for more advanced).
• Dedicate at least one full hour for self-care (e.g., relaxing bath, meditation, in-person conversation with a friend).
• Schedule 3 workout days that consist of 45+ minutes of exercise — and stick to them! (Monday, Wednesday and Thursday tend to work well for beginners.)
• Open up your reflection journal on a Sunday & relive the positive experiences from the week.
• Back into your parking space to make the next day easier & keep your maneuverability skills from getting rusty.

• Check your progress on health goals & record them in a written journal (steps, weight, how you feel).
• Do a self-check for any health symptoms or changes in how you feel.
• Take time to rest — schedule a full mental health day to focus on your well-being; keep a window of time open during this day just for yourself.

• Schedule & stick to your Primary Care Physician visits.
• Review your medication & supplement needs with your doctor.
• Assess your mental & emotional health.
• Replace HVAC filters to improve air quality in your living space & sleep hygiene.

• Schedule a full physical exam & blood work.
• Make adjustments to your diet & fitness routine.
• Review your wellness goals, track your year-over-year progress & record a video reflection of your findings.
• Increase contributions to your work-sponsored HSA account (if possible).
• Use all of your vacation days!

• Reassess major life goals & health priorities; write them down to make them “real.”
• Consider participating in a long-term functional medicine program to improve longevity & daily performance.
• Invest money into preventive health treatments or screenings based on age & risk factors.