Add us to your Brave Browser news feed.

Follow Us

21/90 Rule 1
21/90 Rule 2
21/90 Rule 3


American Fighter


21/90 Rule

21/90 Rule
Post Sponsor: Five CBD | Relief21/90 Rule 4


The 21/90 Rule: It takes 21 days to form a habit and 90 days to form a lifestyle

How often have you found yourself starting and stopping your workout regimen?

You get to that Monday that you swore you were starting and you actually do! You got those running shoes on and you got off the couch! YES! Awesome! Good job!

But how long do you go? How many days do you drag yourself out and get in the work.

Over the years I’ve seen so many friends in the cycle of starting and stopping their workout routines and their dieting. Especially with the fad diets that seem to come and go over the years. The biggest complaint that I always hear is, “Why does this take so long? I’m not seeing results!”

Well, you’ve been running for two days. You’ve only been eating “right” for a week. You’re fad diet has only been sustainable for 5 days.

Something that I always remind myself (I fall off the workout/eating right wagon all the time) is the 21/90 rule.

What is this 21/90 rule?

It’s simple. It takes 21 days to form a habit and 90 days to form a lifestyle.

And that’s what working out and eating right is. It’s forming the habits that lead to a healthier lifestyle. Those first 21 days are hell. I won’t lie. It’s hard. Sometimes you really have to drag yourself off the couch and to the gym. Sometimes it’s hard watching those calories. Especially on bad days. You just want to eat everything. You don’t want to move. You want to say screw it. (And sometimes that’s okay. Just not all the time.)

You have to hold yourself accountable. It’s easy to cut ourselves slack and say “Eh, I’ll make up for it tomorrow.” No, don’t do tomorrow what you can do today. You will never be able to form that habit if you keep putting it off.

Set a goal for yourself. A realistic goal, and aim for it. Don’t skip multiple gym days, but make sure you do get a break.


I can’t stress that enough. Make your workout time fun! What excites you? Hitting the bag? Running? Cycling? Swimming? Hiking? Find what you love and do it. There is nothing worse than getting into a routine of something you dread doing.

I hated running. I despised running. I couldn’t stand it. Now? I love/hate it. The more I do it, the easier it becomes. The better I feel and the more I enjoy it.

Use your workout time to focus on yourself. Use that time to reflect on your day, your decisions, and use it as me time.

Never forget though, it takes 21 days to form that habit and 90 days to form a lifestyle.

Related Posts

Notify of

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Inline Feedbacks
View all comments
Five CBD





Shop Our Merch


Outdoor Cooking



21/90 Rule 5
Would love your thoughts, please comment.x
Enable Notifications    OK No thanks