This episode debunks the rigid 21/90 rule and explains why habit formation times vary by person and behavior, citing research that averages 66 days but ranges widely.

It offers a practical, flexible plan: start with tiny micro-habits, use simple cue-routine-reward loops, treat the first 30–60 days as a launch window, track progress lightly, build if-then plans for slips, and seek support to adapt and sustain changes over time.