According to the 21/90 rule, it takes 21 days to become a habit and 90 days to make it a permanent lifestyle adjustment. Is there something you'd like to alter about your lifestyle? If you stick to your objective for 21 days, it will become a habit. And once it is a habit, your new lifestyle pattern can begin to take shape.
Your goal is within reach!
So, how do you start changing your life in 90 days? It's simple! Just pick an action that you want to change and write it down here:
Example: I want to lose weight so that I can look good naked.
Now, choose one small action you can take every day for 30 days to move forward toward your goal. Maybe you can walk for 20 minutes daily or eat less meat. Whatever it is, just pick something you know you can do even if it is not yet time for it to be done. Then, write it down here:
Example: I will walk for 20 minutes daily at lunchtime.
Finally, set a date about six months from now when you would like to have changed this behavior. For example, you can say that you will walk for 20 minutes daily by June 15th. Remember that everything is possible if you are willing to work for it!
If you stick to your objective for 90 days, it will become a part of your routine.
This means that if you want to lose weight, you should be willing to not eat anything for 90 days. If eating normally amounts to three times the amount of energy required for daily activities, then you should reduce your intake to 360 calories or less each day.
For example, if you currently eat 3000 calories a day, then you should be reducing your intake to 900 calories or less to meet the requirements of the rule. It is important to note that this calculation is based on an average person who does not exercise extensively. If you are more active than this, then you will need to consume even fewer calories.
It is also important to remember that if you go more than 30 days without eating, your body will begin to conserve energy by using muscle and bone mass instead. Therefore, the 20/90 rule only applies when you are actively trying to lose weight. If you are just living your life as it comes, then you should avoid going without food for longer than 30 days at a time.
If you can keep this up for 90 days, then it will become a part of your permanent identity.
Why does this work? Because habits are automatic. You no longer have to think about what you're going to eat or how you're going to live. They just come naturally now. When you adopt this as a permanent part of your life, you're signaling to your brain that this is something you want to continue.
So, whether you want to lose weight, start exercising, or simply improve your sleep quality, you can use this formula to set yourself up for success.
It's important to note that this isn't a guarantee that you will change your habits. No one can predict how someone else's body will react to changes in behavior or environment. However, it does mean that you give yourself a chance by starting small and being patient with yourself.