I’ve decided to thoroughly test the infamous 21-day habit rule by doing two things every day for at least three weeks: spending 20 minutes outdoors and reading 10 pages of a book.

I know I know—there are programs like 75 Hard that take this concept to an extreme, adding workouts, gallons of water, and mental toughness challenges. But let’s be honest. I just want to see if I can get outside without making excuses and finish a book before I forget how it started.

Good Habits Start Here

Now, you might be thinking, don’t you already go outside? And yes, I do—I have a dog, and she needs her walks. But here’s the thing: those are her walks, not mine. Some days, we’re out for a while; other days, it’s a quick loop around the block because I have meetings or I just don’t feel like standing in the Arizona sun for longer than necessary. Working from home, my outdoor time is inconsistent at best. I want to see if I can do something intentional and consistent for myself—not just my dog—and see if it actually sticks.

The same goes for reading. I’ve always struggled to stay consistent with it. I’ll get really into a book for a couple of days, then suddenly go a week without reading at all. The cycle repeats, and before I know it, I can’t even remember what happened last in the book I swore I would finish. So, this challenge isn’t just about proving the 21-day rule—it’s about seeing if I can finally build a daily habit that doesn’t get derailed after three days.

Breaking the Cycle

I’ve had some success with forming new habits before. Every morning, when I wake up, my daughter and I do a short meditation together. It started as a way to help her ease into the day without immediate chaos (which, let’s be honest, is a tall order for a 7-year-old), and now it’s something we actually look forward to. Do we always do it on weekends? Nope. But we’ve been consistent enough that I’d consider it a partial habit. It lends some validity to this 21-day thing… maybe.

So, does 21 days really form a habit? Or is this just another self-help myth? Let’s dig into the science behind habit formation—and, more importantly, how we can hack our brains to actually stick with it.

Where Did the 21-Day Rule Come From?

The idea that it takes 21 days to form a habit comes from a 1950s plastic surgeon named Dr. Maxwell Maltz. He noticed that his patients took about three weeks to adjust to their new faces after surgery. From this, he guessed that most people could adapt to a new habit in the same timeframe.

And because humans love nice, simple numbers, the self-help world took that and ran with it. The 21-day rule became a golden standard for change, appearing in countless books, motivational speeches, and January gym memberships.

But here’s the kicker: Maltz never actually proved it. Modern research suggests habit formation takes anywhere from 18 to 254 days—which means my 21-day experiment might just be the beginning. (Great.)

That said, 21 days can be a jumpstart if we do it right. Let’s talk about how.

The Habit Loop: Why We Do What We Do

Your brain is basically a lazy efficiency machine. It loves routines because they save mental energy. This is why we brush our teeth without thinking about it but have to consciously remind ourselves to exercise, eat vegetables, floss, or, in my case, go outside for 20 minutes each day.

All habits follow the same three-step pattern known as the habit loop:

1. Cue – Something triggers the habit. (Example: It’s 8 PM, and you realize you haven’t read your 10 pages yet.)

2. Routine – The actual habit. (Example: You grab your book and start reading.)

3. Reward – Your brain gets a little dopamine hit. (Example: You feel accomplished and also kinda smart.)

The problem is that bad habits work the same way. If you’re used to scrolling on your phone for an hour instead of reading, that’s also a habit loop. The trick? Replace the bad habit with a good one using the same loop.

How to Actually Stick to a New Habit (Without Losing Your Mind)

1. Start Small (Like, Ridiculously Small)

The biggest mistake people make is trying to overhaul their entire life overnight. (Guilty.)

Instead, start so small it feels dumb.

Example:

Instead of committing to an hour of exercise, walk outside for 20 minutes.

Instead of reading an entire chapter, read one page, or in my case, 10.

The goal is to make the habit so easy that it’s impossible to say no. Because once you start, you’re way more likely to keep going.

2. Stack Your Habits

One of the easiest ways to form a habit is to attach it to something you already do.

Example:

If you already eat lunch every day, decide to go outside right after eating.

If you have already brushed your teeth, use that as a cue to read 10 pages before bed.

Habit stacking = less effort + better success rate.

3. Make It Rewarding

Your brain is a toddler—it needs rewards to stay motivated. If the habit itself isn’t immediately rewarding, add something that is.

Example:

Hate going outside? Listen to your favorite podcast while you walk.

Struggling to read? Only allow yourself to buy new books if you finish the ones you have.

Trying to drink more water? Get a ridiculously fancy water bottle that makes you feel cool.

Quick story break—my 7-year-old daughter used to flat-out refuse to drink water at school. You’d think it was liquid broccoli. Then she got one of those giant Stanley cups, and suddenly, she’s hydrating like a marathon runner—two to three full cups a day. Proof that sometimes, all it takes is the right motivation. It’s science.

Trick your brain into associating habits with good things, and they’ll stick way faster.

4. Make It Annoying to Quit

If something is too easy to skip, you’ll skip it. So, make quitting as inconvenient as possible.

Example: 

Want to stop skipping workouts? Lay out your shoes the night before.

Want to stop forgetting to read? Put your book on your pillow.

Mild inconvenience = powerful motivator.

What Happens After 21 Days?

If you make it three weeks, congratulations! You’re ahead of 99% of people who set goals in January. 

But you’re not done yet. Most habits need another few weeks to fully stick.

Here’s what to do next:

Keep tracking your progress. (Seeing streaks helps.)

Adjust if needed. (If something isn’t working, tweak it!)

Reinforce your rewards. (If you stop celebrating wins, your brain stops caring.)

And most importantly? Don’t quit just because you miss a day. Science says missing one or two days has no long-term impact—but quitting altogether does.

21 Days Won’t Change Your Life, But It Will Get You Started

So, will my 21-day challenge turn me into an outdoorsy book-lover for life? Will I suddenly develop an irresistible urge to scale mountains while reciting passages from The Art of War? Probably not. But that’s not the point. The point is to build consistency, not instant transformation.

Think about it: everything we do consistently is a habit, whether it’s brushing our teeth, scrolling on our phones before bed, or grabbing an afternoon snack even when we’re not hungry. None of these things started as lifelong commitments—we just did them enough times until they became second nature.

The real secret to habit formation isn’t a magic number of days. It’s about starting small, making it easy, and staying consistent. 21 days won’t suddenly rewire my brain, but it will create a foundation. It’s like planting a seed—it needs time, effort, and maybe a little bribery (see my daughter and her Stanley Cup) to take root.

The thing is, I know myself. I know I’ll quit if I make this too complicated or ambitious. That’s why I kept it simple: 20 minutes outside, 10 pages a day. No extreme fitness challenges. No “drink a gallon of water and take cold showers” nonsense. Just a small, manageable shift that I hope will lead to bigger changes over time.

You Are Already A Winner

And here’s the kicker: Even if I fail, I still win. Because every day I step outside, every page I turn, I’m reinforcing the behavior. I may not hit 21 days perfectly in a row. Maybe I’ll miss one. Maybe I’ll miss five. But that doesn’t mean I stop entirely. The goal isn’t perfection—it’s progress.

So, if you catch me three weeks from now still struggling to finish a book or begrudgingly stepping outside because I’d rather stay in my cozy house, know that I’m working on it. Maybe by then, I’ll be a little more consistent. Maybe I’ll actually want to go outside. Maybe I’ll even start stacking new habits on top of these ones (hey, a daily journal entry wouldn’t be the worst thing).

But if, by some miracle, I succeed? Well, you’ll probably find me outside, sipping tea and quoting books like some kind of philosopher. (Wish me luck.)