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As I always say, a solid routine is more important than motivation when it comes to getting things done. Developing new habits can initially be a real challenge. This is where the 21/90 Rule comes into play, which can help you sustainably anchor positive changes in your life.

What is the 21/90 Rule?

The 21/90 Rule states that it takes 21 days to develop a new habit and 90 days to make it a solid routine. This rule is based on the idea that repeated behavior over an extended period leads to automatic and natural habits. To successfully implement this rule, it’s important to focus intensely on a specific action or behavior for 21 days. After that, you should maintain the new habit for an additional 90 days to integrate it firmly into your daily routine.

Tips for Applying the 21/90 Rule

To effectively use the 21/90 Rule, it's helpful to keep some strategies in mind. First, set clear goals: Think about exactly what you want to achieve and why. Goal setting gives you direction and helps you stay focused. As I like to say, the key to success is consistency. Integrate the new habit firmly into your daily life and stick to your plan. Self-monitoring also plays an important role; keep a journal or use an app to track your progress. Additionally, it's important to reward yourself with small treats when you reach milestones. This motivates you and keeps the joy of change alive. Be flexible and ready to adjust your approach if something doesn’t work out as you hoped.

Examples of Applying the 21/90 Rule

The 21/90 Rule can be applied to many areas of life. For example, if you want to exercise regularly, you could commit to doing a short workout every day for 21 days. After these first three weeks, you set a goal to continue training consistently for the next 90 days to develop a long-term fitness habit.

Another option is calorie counting. If you want to control your diet, you might track your calories for 21 days and keep a food diary. In the following phase, you continue to monitor your calories and work on healthy eating habits to achieve your weight management goals.

It doesn't necessarily have to be fitness-related. If you want to read more, it would be helpful to commit to reading for 20 minutes every day for 21 days. After that, try to maintain that reading time for another 90 days to make reading a solid habit. Another example is language learning: If you want to learn a new language, you could dedicate 30 minutes every day for 21 days and then continue your commitment for another 90 days to deepen your language skills.

My Experience with the 21/90 Rule

I applied the 21/90 Rule to establish my workout routine. Instead of focusing on training in the afternoon, I decided to develop a new habit of working out in the morning before work. To achieve this, I set my alarm for 2:30 a.m. The first 21 days were intense and required a lot of self-discipline. Waking up wasn’t always easy, but the anticipation of the workout kept me motivated.

After successfully completing the first 21 days, I aimed to maintain this routine for another 90 days. During this time, waking up early and exercising before work gradually became a habit. The motivation I derived from my progress helped me stay on track, even when challenges arose.

Today, after two years, waking up at 2:30 a.m. and training before work has become a fixed part of my life. This experience has not only helped me become fitter but has also strengthened my self-confidence and discipline.

Closing Words

The 21/90 Rule is a practical and proven method for developing and maintaining new habits. So set a goal and try it out for yourself. You might be surprised by how much you can achieve!