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How can you learn to fast-track and sustain new habits?

How long does it really take to establish and sustain new habits and is it possible to fast-track the process?

In our pursuit of personal growth and professional success, establishing and sustaining new habits plays a vital role. Whether it is developing a consistent exercise routine, adopting healthier eating habits, or enhancing productivity, habits serve as the building blocks of our daily lives.

As a career coach, understanding the intricacies of habit formation and the potential for fast-tracking the process can significantly benefit both individuals and organizations.

“We are what we repeatedly do. Excellence, then, is not an act but a habit.”

– Aristotle


The Timeline of Habit Formation

The timeline of habit formation can vary depending on several factors, and while the commonly cited figure is approximately 66 days, it is important to note that individual experiences may differ. The duration of habit formation can range from a few weeks to several months. Here are some key considerations related to the timeline of habit formation where a career coach can support you:

The Complexity of the Habit

The complexity of the habit plays a role in determining how long it takes to establish. Simple habits, such as drinking a glass of water every morning, may become automatic relatively quickly. A career coach can assist with, more complex habits, such as learning a new language or developing a regular exercise routine, which may require a longer time commitment and more consistent practice to become ingrained.

Frequency of Practice

The frequency with which the habit is practiced influences how quickly it becomes established. Engaging in the desired behavior consistently and repeatedly helps reinforce neural pathways associated with the habit. A career coach can help with how frequently the habit is practiced, the faster it tends to become automatic.

Motivation and Willpower

Motivation and willpower play a significant role in habit formation. The level of intrinsic motivation, or the personal drive and interest in adopting the habit, can impact the timeline. Additionally, a career coach can help individuals with higher levels of self-discipline and willpower may find it easier to establish habits more quickly.

Individual Differences

Every individual is unique, and factors such as personality, past experiences, and genetic predispositions can influence the timeline of habit formation. A career coach can assist where some people may be more predisposed to adopting new habits quickly, while others may require more time and effort.

Habit Relevance

A career coach can help understand the relevance of the habit to an individual’s goals and values and can affect how quickly it becomes established. Habits that align with personal values and aspirations may be adopted more readily, as they hold greater significance and motivation for the individual.

Consistency and Persistence

Consistency and persistence are crucial for habit formation. By engaging in the desired behavior regularly, a career coach can help even when faced with setbacks or challenges, which is essential for rewiring the brain and establishing the habit. The more consistently and persistently the behavior is practiced, the shorter the timeline for habit formation may be.


The timeline of habit formation is not fixed

It is important to note that the timeline of habit formation is not fixed and can vary from person to person. Some individuals may find that a habit becomes automatic within a few weeks, while others may require several months of consistent practice. A career coach will assist with establishing patience, perseverance, and a growth mindset are key during the habit formation process.

While the 66-day timeline serves as an average estimate, it is important to focus on the process rather than the specific number of days. Understanding the factors that influence habit formation and implementing strategies to foster consistency, motivation, and self-discipline can help individuals establish and sustain new habits more effectively.

“Your net worth to the world is usually determined by what remains after your bad habits are subtracted from your good ones.”

– Benjamin Franklin


Factors Influencing Habit Formation

Consistency and Repetition

Consistency and repetition are fundamental aspects of habit formation. A career coach knows that regularly engaging in the desired behavior increases the likelihood of it becoming habitual. Consistency reinforces neural pathways and trains the brain to automate the activity over time.

Cue-Routine-Reward Loop

Habit formation is closely associated with the cue-routine-reward loop. A career coach knows that cues act as triggers that prompt the desired behavior, the routine represents the behavior itself, and the reward reinforces the habit. Understanding this loop can aid in designing effective habit-building strategies.

Motivation and Willpower

Motivation and willpower are significant drivers in habit formation. Higher levels of intrinsic motivation and self-discipline make it easier to adopt and sustain new habits. A career coach can help recognize the underlying motivations behind habit change and maintain focus to strengthen the habit-building process.

Environment and Social Support

Our environment greatly influences our habits. Creating an environment that supports the desired habit increases the chances of success. A career coach can create additional, social support from peers, and mentors, and provide accountability and encouragement during the habit formation journey.

“We first make our habits, and then our habits make us.”

– John Dryden


Strategies for Fast-Tracking Habit Formation

While habit formation typically takes time, there are strategies that can a career coach can help with to expedite the process:

SMART Goal Setting

Utilizing the SMART (Specific, Measurable, Achievable, Relevant, Time-bound) framework can enhance habit formation. A career coach will help to break down goals into smaller, actionable steps with clear deadlines making them more attainable and providing a sense of progress, thus accelerating habit development.

Implementation Intentions

Implementation intentions involve creating specific plans that outline when, where, and how the desired behavior will occur. A career coach knows that individuals who formulate implementation intentions are more likely to follow through with their habits. By explicitly defining the execution of habits, individuals can bypass decision fatigue and reinforce the routine.

Habit Stacking

Habit stacking involves linking a new habit to an existing one. A career coach can help to associate the desired behavior with an established routine, individuals can leverage existing neural pathways and make the new habit feel more natural and effortless.

Mindfulness and Reflection

Practicing mindfulness can increase self-awareness and help individuals identify patterns, triggers, and obstacles that affect habit formation. A career coach will request regular reflection and analysis of progress to allow for adjustments and optimization of the habit-building process.

Support Systems and Accountability

Engaging with support systems, such as a career coach or an accountability partner, can provide valuable guidance, encouragement, and feedback. These individuals can help monitor progress, offer constructive advice, and hold individuals accountable to their commitments, fostering a more expedited habit formation journey.

“Successful people aren’t born that way.

They become successful by establishing the habit of doing things unsuccessful people don’t like to do.”

 – William Makepeace Thackeray


How does a career coach help you establish and sustain new habits?

A career coach can play a significant role in helping individuals establish and sustain new habits. Here are several ways in which a career coach can provide valuable support in this process:

Clarifying Goals and Habits

A career coach can help individuals clarify their goals and identify the specific habits that align with those goals. By understanding the desired outcomes and breaking them down into actionable habits, individuals can create a roadmap for success.

Creating a Habit-Building Strategy

Career coaches are skilled at developing effective strategies to support habit formation. They can assist individuals in setting SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) and breaking them down into smaller, manageable steps. This process helps individuals create a structured approach to habit development.

Accountability and Support

One of the key roles of a career coach is to provide accountability and support. They can help individuals stay on track, monitor progress, and provide feedback and encouragement. Regular check-ins with a career coach create a sense of responsibility and motivate individuals to continue their habit-building efforts.

Identifying Obstacles and Solutions

A career coach can help individuals identify potential obstacles that may hinder habit formation and develop strategies to overcome them. They can assist in recognizing patterns, triggers, and barriers that may arise during the habit-building process, and offer guidance on how to navigate and overcome these challenges.

Adaptation and Flexibility

Habit formation is not always a linear process, and individuals may encounter setbacks or face changing circumstances. A career coach can help individuals adapt their habits to new situations and provide guidance on how to maintain momentum during challenging times. They can assist in modifying habits, adjusting goals, and finding alternative approaches to ensure progress continues.

Motivation and Reinforcement

Maintaining motivation is crucial for sustaining new habits. A career coach can help individuals stay motivated by reminding them of their goals, celebrating milestones, and providing positive reinforcement. They can also help individuals identify intrinsic motivations and align habits with their values and long-term aspirations.

Mindset and Self-Reflection

A career coach can guide individuals in developing a growth mindset and fostering self-reflection. They can help individuals analyze their progress, identify strengths and areas for improvement, and adjust their mindset to embrace challenges and setbacks as opportunities for growth.

Resource and Tool Recommendations

Career coaches often have access to a wealth of resources and tools that can support habit formation. They can recommend books, articles, apps, or other resources that provide additional guidance, techniques, and strategies for establishing and sustaining habits.



A career coach can provide invaluable assistance in establishing and sustaining new habits. They offer guidance in setting goals, creating a habit-building strategy, providing accountability and support, identifying and overcoming obstacles, adapting to changing circumstances, and maintaining motivation.

By leveraging the expertise of a career coach, individuals can enhance their habit formation journey, leading to personal growth, improved productivity, and greater success in their careers.


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