The REAL Number of Days It Takes to Create a Habit

Do you ever feel like creating healthier habits (working out, eating better, etc.) is a lot of harder than it should be? Hang on, because I’ve got some news for you that I hope makes you feel a whole lot better about it!

In fact, over the next few weeks I’m going to share some powerful info that makes creating new habits a LOT easier.

In a nutshell, it all comes down to one thing. Your MINDSET. Once you get your mindset right, everything else begins to fall into place.

Fun fact: Did you know that having a positive mindset can actually help you make healthier choices and actually live longer?

Even better fact: You don’t have to be born with a positive mindset. It’s something you can create and strengthen over time.

I think we’ve all struggled with mastering new habits – things like meal prep (and then actually eating the meals we prepped), sticking with a new workout plan, getting up earlier, reading more, etc.

I know that when I’m trying to get back into my habit of using my food journal after every meal, I’ll do great for a few days (or even a few weeks) and then boom!

All of a sudden I forget or (confession) totally blow it off. Maybe it’s because I’m busy, tired, or who knows what. Anyway, I start slipping.

And then I start to feel a little guilty… then I get angry or upset with myself … and then I end up saying “I’ll just start again tomorrow.” (Cue the endless loop of frustration!)

Well, have you ever heard the saying that it only takes three weeks to make a new habit? I am not sure who came up with that number, but guess what? It’s WRONG!

It actually takes NEARLY THREE TIMES LONGER than that – depending on the person, the habit, and the situation.

A study from Australia found that on average, it takes about 66 days to develop a new habit.

This news actually makes me feel a lot better, and I hope it does you, too. It takes the pressure off being “perfect” right out of the gate.

Creating a new habit can be hard, and you can end up with unrealistic expectations – like having it mastered in just a few weeks.

Good news! The study also showed that missing a day or two doesn’t mean you’re back to square one in creating the habit.

Be prepared to slip up now and then, and when you do, get yourself back on track as soon as possible. Eventually, it WILL become easier, especially when you start to see the results of all your effort!

Lasting changes take time – so whenever possible, make sure you enjoy the ride! It’ll increase the likelihood you’ll own that new habit.


Paleo Whole30 Air Fryer Carrots

These Paleo Whole30 Air Fryer Carrots are easy, quick, and perfectly cooked. A great side dish that everyone will love. Gluten free, dairy free, and low FODMAP.


  • 12 oz bag carrot chips

  • 1 tablespoon avocado oil, or oil of choice

  • 1/2 teaspoon salt

  • fresh herbs if desired


  1. Set the temperature to 375° on the air fryer and turn it on.

  2. Add the carrots to a bowl and toss them with the oil and salt. Spread them evenly on the cooking rack and place it in the air fryer.

  3. Cook for 12 minutes, flip and cook an additional 3-4 minutes. Make sure to use a hot pad when removing the cooking rack.

  4. If you're air fryer is smaller, you may need to do this in batches. I usually double this recipe so there are leftovers.



About Shannon:

I’m Shannon Labrador, a health and nutrition coach helping women take back control of their health, lose the weight, and feel great about their body.

You can reach me here to schedule your free weight loss breakthrough session. If you’re a woman trying to lose weight and improve your health, I’d love to talk to you about how a macro-based approach may be able to help you with a sustainable healthy lifestyle.