#Habitformation

Shifting the focus from strict discipline to personal devotion may hold the key to building lasting habits and fostering well-being, according to new insights highlighted in a recent feature by CNN. The article, published on June 26, 2025, explores emerging expert perspectives and real-life experiences, challenging the traditional narrative that willpower and self-control are always the most effective tools for personal development. As Thai society continues its journey of rapid change and self-improvement, the question of how to nurture sustainable health and wellness habits is more relevant than ever.

A groundbreaking neuroscience study has revealed that the human brain uses two distinct dopamine-based learning systems to form and automate habits—a discovery that could transform approaches to addiction and neurological disorders both globally and here in Thailand. The research, published in Nature and led by neuroscientists at the Sainsbury Wellcome Centre at University College London, identified a “second learning system” in the brain, which helps explain why habits become deeply ingrained, and sheds new light on possible therapeutic strategies for conditions such as addiction and Parkinson’s disease (Neuroscience News).

Adopting a consistent exercise routine remains a challenge for many people, but emerging research highlighted by leading health psychologists and fitness experts is offering fresh hope to those who struggle with motivation. Recent discourse at The New York Times Well Festival, backed by both global insights and new Thai research, points to three powerful secrets for transforming exercise from a chore into a joyful, life-enriching habit: embracing discomfort, prioritizing momentum, and finding community (nytimes.com).

Emerging scientific research has shattered the widely-believed myth that forming a new habit takes just 21 days, revealing instead that it can require anywhere from two months to nearly a year for a behavior to become truly automatic. For Thais striving for change—whether adopting healthier lifestyles, cultivating language learning routines, or building positive daily practices—these findings offer both a reality check and a roadmap for lasting personal improvement.

The idea that new habits can be formed in just three weeks traces its roots to a 1960 book, “Psycho-Cybernetics,” written by plastic surgeon Maxwell Maltz. Maltz observed his patients adjusting to physical changes in about 21 days, but his anecdotal reflections were gradually misinterpreted over decades as scientific fact, mutating into an inspirational but flawed self-help mantra (James Clear; Scientific American). This “21-day” concept took off because it felt both achievable and motivating—even if it lacked solid scientific footing.

For decades, many Thais – like countless others around the world – have heard that committing to a new habit for just 21 days is the magic formula for making it last. But new research and expert analysis reveal it’s not that simple, especially when it comes to making exercise a regular part of life. Despite the popularity of the “21-day rule,” recent evidence and health professionals are clear: Regular physical activity takes much more time, strategic planning, and self-compassion to truly become second nature, especially amidst busy city living and the demands of Thai work and family life (Verywell Health).