Atomic Habits: Tiny Changes, Remarkable Results

HOW LONG DOES IT ACTUALLY TAKE TO FORM A NEW HABIT?

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Habit formation is the process by which a behavior becomes
progressively more automatic through repetition. The more you repeat
an activity, the more the structure of your brain changes to become
efficient at that activity. Neuroscientists call this long-term
potentiation, which refers to the strengthening of connections between
neurons in the brain based on recent patterns of activity. With each
repetition, cell-to-cell signaling improves and the neural connections
tighten. First described by neuropsychologist Donald Hebb in 1949,
this phenomenon is commonly known as Hebb’s Law: “Neurons that
fire together wire together.”
Repeating a habit leads to clear physical changes in the brain. In
musicians, the cerebellum—critical for physical movements like
plucking a guitar string or pulling a violin bow—is larger than it is in
nonmusicians. Mathematicians, meanwhile, have increased gray
matter in the inferior parietal lobule, which plays a key role in
computation and calculation. Its size is directly correlated with the
amount of time spent in the field; the older and more experienced the
mathematician, the greater the increase in gray matter.
When scientists analyzed the brains of taxi drivers in London, they
found that the hippocampus—a region of the brain involved in spatial
memory—was significantly larger in their subjects than in non–taxi
drivers. Even more fascinating, the hippocampus decreased in size
when a driver retired. Like the muscles of the body responding to
regular weight training, particular regions of the brain adapt as they
are used and atrophy as they are abandoned.
Of course, the importance of repetition in establishing habits was
recognized long before neuroscientists began poking around. In 1860,
the English philosopher George H. Lewes noted, “In learning to speak
a new language, to play on a musical instrument, or to perform
unaccustomed movements, great difficulty is felt, because the channels
through which each sensation has to pass have not become
established; but no sooner has frequent repetition cut a pathway, than
this difficulty vanishes; the actions become so automatic that they can
be performed while the mind is otherwise engaged.” Both common
sense and scientific evidence agree: repetition is a form of change.
Each time you repeat an action, you are activating a particular
neural circuit associated with that habit. This means that simply
putting in your reps is one of the most critical steps you can take to

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encoding a new habit. It is why the students who took tons of photos
improved their skills while those who merely theorized about perfect
photos did not. One group engaged in active practice, the other in
passive learning. One in action, the other in motion.
All habits follow a similar trajectory from effortful practice to
automatic behavior, a process known as automaticity. Automaticity is
the ability to perform a behavior without thinking about each step,
which occurs when the nonconscious mind takes over.
It looks something like this: