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Time to form a habit: a systematic review and meta-analysis of health behaviour habit formation and its determinants
The formation of healthy lifestyles is contingent upon the establishment of positive habits and the cessation of negative ones. This systematic review investigates the time required to develop health-related habits, utilizing data from six databases (Scopus, PsychINFO, CINAHL, EMBASE, Medline, and PubMed) to identify experimental intervention studies that assessed habit formation through self-report questionnaires such as the Self-Report Habit Index (SRHI) and the Self-Report Behavioral Automaticity Index (SRBAI). A meta-analysis was conducted to evaluate changes in habit scores from pre- to post-intervention, while the quality of included studies was appraised using the PEDro scale. In total, 20 studies encompassing 2,601 participants (mean age range: 21.5-73.5 years) were included in the analysis, with 11 studies exhibiting a high risk of bias. The health behaviors examined included physical activity (n = 8), water consumption (n = 2), vitamin intake (n = 1), flossing (n = 3), adherence to a healthy diet (n = 8), microwaving dishcloths (to reduce foodborne diseases, n = 2), and reduction of sedentary behavior (n = 1). Median times to achieve habit formation were reported between 59-66 days, while mean durations ranged from 106-154 days, exhibiting considerable individual variability (4-335 days). The meta-analysis revealed a significant enhancement in habit scores from pre- to post-intervention across various health behaviors (standardized mean difference: 0.69, 95% CI: 0.49-0.88). Factors influencing habit strength included frequency, timing, type of habit, individual choice, affective judgments, behavioral regulation, and preparatory habits, with morning practices and self-selected habits demonstrating greater strength. In conclusion, while habits can commence formation within approximately two months, the duration varies significantly among individuals. Limitations of this review include the relatively limited number of studies, particularly in the areas of flossing and diet. Nevertheless, the evident improvements in habit strength post-intervention across diverse behaviors indicate the efficacy of targeted interventions. Future research should focus on expanding the evidence base through well-structured studies to enhance understanding and establish beneficial health habits. [NPID: Habits, habit formation, regulation]
Year: 2024
