Is personal growth still possible in your mid-40s? Many people believe this stage of life is too late to try something new. But for me, 2025 is the year I need to make big changes. I want to become the best version of myself.
As my first step, I decided to adopt “plus (+) habits”—specifically a morning gratitude journal and meditation. Countless books cite journaling and meditation as among the “habits of successful people,” but does it really work? Some view it skeptically as another piece of American self-improvement hype, but I wanted to try it firsthand and make my own judgment.
It’s now been a month since I started. Have these habits truly become part of my routine? And have I noticed any real benefits?
Table of Contents
How Long Does It Really Take to Form a Habit?
Is one month sufficient to cement a habit? If I’m being honest, it might take longer than quitting smoking.
There’s a popular idea called the “21-day rule,” which originated with Maxwell Maltz in the 1960s. He proposed that if you repeat a new behavior for 21 days, it becomes a habit. But is that really true? In my own experience, journaling and meditation definitely take longer than three weeks. Some research (such as a 2009 study by Phillippa Lally published in the European Journal of Social Psychology) suggests it takes an average of 66 days, while Wendy Wood’s Good Habits, Bad Habits points out there is no one-size-fits-all approach.
Author Wendy Wood emphasizes that habit formation depends on factors such as how challenging the behavior is, your motivation, and environmental influences, highlighting the importance of triggers and rewards over mere repetition. So it might be more realistic to consider your individual circumstances and sustainability rather than fixating on the 21-day mark.
The Importance of Routines for Successful Habit Formation
Routines do help. In Atomic Habits by James Clear, the author explains how creating a routine can help you automate the habits you want, especially when paired with a specific trigger. By reducing the number of conscious decisions you have to make, routines can significantly increase your likelihood of following through.
However, sometimes routines can become an obstacle. For instance, if you miss your morning meditation due to a rushed schedule, does that mean it’s pointless to meditate in the evening after work? My mindset was locked into the concept of a “morning meditation,” so missing that slot felt like failure. This taught me the value of flexibility.
When setting up a routine, it’s crucial to maintain consistency while also anticipating possible disruptions. For example, you could adopt a different schedule for weekends versus weekdays, or designate a backup time slot if you miss your usual one. A bit of flexibility goes a long way in keeping up the habit.
A New Approach to Consistency: Progress Over Perfection
I kept a journal for more than a month—the first time in my life I’ve ever done so voluntarily. It wasn’t like those forced summer-vacation diaries from childhood; it was my own daily record.
How did I manage it? By accepting my “30% self.”
I didn’t write 30 complete entries in 30 days. Some days, I only wrote a few lines. I missed a day or two and didn’t let it discourage me. If I couldn’t think of much to write, I kept it short and moved on.
Aiming for perfection leads to giving up as soon as things deviate from the plan. I shifted my thinking from “If it’s not 100%, it’s worthless” to “60% is okay,” and then to “Even 30% has value.” That perspective is my biggest lesson from the past month.
I initially wondered, “What’s the point if I’m only doing 30%?” But I realized even 30% yields experience and insights. Doing nothing at all is the real loss.
Making 2025 a Year of Transformation
The first month of 2025 is gone, and I’m ready to apply these lessons to the remaining 11 months. Next time, I’ll discuss the hardest parts of forming these habits.
I also plan to integrate new habits, like establishing a consistent exercise routine or carving out dedicated reading time. They say once you successfully adopt one habit, it’s easier to stack another onto it. I’m determined to keep documenting my journey toward a better life.
Habit formation isn’t just another self-improvement trend—it’s a path to a more fulfilling life. Through this process, I feel like I’m growing in ways I never have before. Now, it’s time to make the rest of 2025 just as meaningful as the beginning.