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How to create a habit & how long does it really take?

How long does it take to form a habit?

You may be wondering how long it takes to form a habit. Depending on who you ask, you may get answers ranging anywhere from 3 days to 3 weeks to 66 days — and sometimes even longer!

But before we get too focused on a particular number of days or length of time, keep in mind that you could potentially be setting yourself up for failure by trying to develop a habit within a precise window of time. That’s because forming a habit isn’t a one-size-fits-all process. Rather, it’s dependent on many things specific to you. Here’s some more information for understanding how long it takes to create a habit, as well as tips for getting a daily meditation habit to stick.

The research on forming habits

There is compelling research that attempts to answer the question: how long does it take to form a habit? The infamous “21 days” myth spread after a 1960 book called Psycho-Cybernetics became widely popular. Since then new research has refuted this claim, suggesting that it takes much longer to form a habit. Most notably, researchers from the University College London found that it takes at least 66 days for “automaticity” to kick in.

The same University College London study also showed a huge variation in individual times among participants — anywhere from 18 to 254 days. Of course, this isn’t so surprising when you consider that some people are more resistant to forming habits than others. Plus, some habits are simply more difficult to pick up than others.

That’s why when you set out to create a habit it’s important to focus less on the amount of time and more on the work needed to achieve your goal.

Techniques for creating a new habit

1. Use habit anchors. Sound weird? It’s actually a useful mental strategy. Habit anchoring is the practice of choosing a 30-second action that prompts you to start your new habit, for example if you want to make a habit of walking every day, you might start with 30 seconds of jumping jacks before your walk. Then, you attach this new 30 second action to a habit anchor — an action you already do as part of your existing daily routine. So, “I will start my jumping jacks as soon as I’ve finished brushing my teeth ” And it works! Research shows that anchor habits can be a powerful way to get new habits to stick.

2. Use the “habit loop” formula. Some experts believe that a process called habit loops — which is somewhat related to habit anchoring — are key for developing a new habit (or disrupting old ones). Charles Duhigg, author of “The Power of Habit”, describes a habit loop as a combination of cue, routine, reward, and craving. To establish a new routine like daily walking, you need a cue (something that triggers your behavior); a reward (the benefit you get from completing your routine); and a craving (the urge you feel once your brain starts to associate your cue with an anticipated reward).

So, for example, if you’re trying to make daily walking a habit, a habit loop could look like this: Choose a cue — such as brushing your teeth in the morning — and reward — such as feelings of calm and clarity you get when you’ve finished walking. Allow yourself to anticipate those pleasant feelings. Eventually, the craving for that reward will make it easier to set aside some time each day for your daily walk.

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Missing lap swimming? We've got you covered! 🏊‍♀️ 

Thank you for your patience as we complete important works on the Main 50m Pool. While the lanes get a much needed makeover, there’s still other things do to keep you moving at PARC:

🧘🏻‍♂️ Join a low impact class - from yoga to our cycle studio, try one of our many group exercise classes to shake up your routine.
🧖‍♀️ Relax and recover in the spa - our Warm Water Pool Hall is still open to soak your stress away.
📱 Try our PARC Plus community access with hundreds of workouts for all fitness level. The videos are led by our much loved PARC Group Exercise Instructors - See the link in bio

We're here to support you remain active and thank you for your continued patience.

#PARCFrankston #WellnessYourWay #StayActive
Three weeks later and we're still celebrating!! 🎉

We're still so excited to have won Facility of the Year Award for both PARC and PINES at the ARV Awards last month. 

A huge thank you to our amazing PARC Fam and our PINES passionates for your support has helped make our facilities truly special. We can't stop dancing! 💃🕺

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Meet the PARC Reformer superstars

It's cold outside, but the PARC Reformer instructors you know and love are here to help you keep warm and keep moving. Our passionate PARC Reformer team is committed to supporting your health and wellbeing journey by bringing you support, expertise and the good vibes to every session. 

We’re here to guide you, challenge you, and cheer you on as you build strength and confidence on the new beds, in the new studio - all included in our Full Access memberships! 

A friendly reminder that you need to attend 2 instructor led classes prior to booking in to our Virtual and On-demand options. 

Check out the timetable and class options via the link in bio

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Congratulations to the Winners of the My Movement Challenge 🏆

We've loved seeing everyone around the Centre getting involved and keeping up consistency over the last month. We're so inspired by our PARC fam and their dedication to keep moving and complete the Challenge. 

Well done to everyone who joined in on the My Movement Challenge. 

#PARCFrankston #MyMovementChallenge #Forthewin #PARCBeanie
✨ New Class Alert! ✨

Les Mills SHAPES has landed at PARC! A fun, low-impact workout that blends Pilates, barre and power yoga for strength, tone and mobility. 

Join us on:
Monday @ 5:15pm
Wednesday @ 6:00am & 5:15pm
Friday @ 8:10am

Les Mills Shapes is a fun new way to get a great workout and change up the Pace and move with purpose. check out the link in bio to see what this exciting new class is all about! 

You can book your spot through the Peninsula Leisure Xplor app or customer portal via the link in bio

#PARCFrankston #LesMillsShapes #PilatesInspired #NewClass #FrankstonFitness
Reminder: Closure notice – Main 50m Pool 

Our Main 50m Pool is now closed from Monday 30 June – Sunday 27 July for planned improvement works and will reopen Monday 28 July.

🔴 CLOSED: Over the period, the 50m pool will be closed. 
🟢 OPEN: All other aquatic facilities will remain open, including the Learn to Swim Pool, Warm Water Pool Hall, Waterslides and Aquatic Playground. Importantly, this means that PARC Swim lessons in the 50m pool will not run. 

If you would like to suspend your membership for the closure period, you can do so via our website - Link in bio

Suspensions used will not go towards members’ allowable suspensions and won’t impact the suspensions rules. 

Please visit our website to learn more about these planned works and impacted services during this time - Link in bio

Thank you for continued patience and support as we complete these important upgrades. 

#PARCFrankston #Centreupdates
Keep cup challenge! ☕️ 🙌

Round 1 Maya vs Drew

We think Maya had this one in the bag, cracking the code in 26 seconds, but both are number 1 in our hearts. 🫶

Grab your Fressko Keep cup at PARC Cafe today and stay tuned for round 2 Kynen vs Nathan. 

#PARCFrankston #Keepcup
Reminder: Closure notice – Main 50m Pool closure 
Monday 30 June – Sunday 27 July 🛠

Our Main 50m Pool will be closed from Monday 30 June – Sunday 27 July for planned improvement works. 

🔴 CLOSED: Over the period, the 50m pool will be closed. 
🟢 OPEN: All other aquatic facilities will remain open, including the Learn to Swim Pool, Warm Water Pool Hall, Waterslides and Aquatic Playground. Importantly, this means that PARC Swim lessons in the 50m pool will not run. 

If you would like to suspend your membership for the closure period, you can do so via our website - Link in bio

Suspensions used will not go towards members’ allowable suspensions and won’t impact the suspensions rules. 

Please visit our website to learn more about these planned works and impacted services during this time, Link in bio

Thank you for continued patience and support as we complete these important upgrades. 

#PARCFrankston #Centreupdates

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