Why You Don’t Need to Change Your Password Every Month

Once upon a time, changing your password every 60 or 90 days was considered smart security.

You know the drill - that dreaded pop-up: “Your password will expire in three days.” Cue another round of “Summer2025!” or “Password123!” with an exclamation mark for extra security theatre.

Here’s the truth: the rule was built for a different era, and it might actually make you less secure today.

The problem with regular password changes

The original idea made sense: if you change passwords often, attackers can’t use them for long. Nice in theory. A disaster in practice.

Because people aren’t password-generating robots. When forced to change passwords constantly, we tend to:

• Make tiny tweaks (“RedApple14!” becomes “RedApple15!”)
• Follow patterns (months, seasons, numbers)
• Write passwords down (hello, sticky notes)
• Reuse the same password elsewhere

So instead of better security, you get predictable passwords and a frustrated team. And that’s a hacker’s dream combo.

What the research actually says

When the National Institute of Standards and Technology (NIST) updated its password guidelines, the findings were blunt:

• Compromised passwords are used immediately. Changing it in 90 days won’t help if the attacker already has it.
• Frequent changes make passwords weaker. People simplify to cope.
• Rotation creates a false sense of security. “RedApple15!” looks new, but it’s not fooling anyone.

The takeaway? Stop making people jump through hoops that don’t work.

The new password approach

Modern security experts, including NIST and the UK’s NCSC, now recommend a simpler, smarter system:

1. Only change passwords when needed

Change passwords when there’s a real reason to, such as:

• You’ve been notified of a breach
• You suspect someone knows your password
• There’s suspicious account activity

Otherwise, leave it alone.

2. Focus on strength, not rotation

Instead of frequent changes, focus on creating strong, unique, and memorable passwords.

• Length matters most. Aim for at least 15 characters. Longer is better.
• Use passphrases. “adrift-wall-lyric-soup” or “MayTheForceBeSecure” is easier to remember and much harder to crack.
• Avoid patterns. No personal info, predictable sequences, or common substitutions.

What makes a strong password?

A strong password is long, unique, and memorable. Think “may-the-muffin-be-with-you” instead of “T1g3r!”. Length beats complexity every time.

Smarter security practices

If you really want to stop attackers, do what actually works:

1. Multi-Factor Authentication

Even if your password is stolen, Multi-Factor Authentication (MFA) stops most attackers cold, which is why you keep hearing about it. Always enable it where possible.

2. Single Sign-On (SSO)

Where possible, use Single Sign-On (SSO) so your team can access their tools securely without juggling multiple passwords. SSO lets staff sign in once with a trusted account, like Microsoft 365 or Google Workspace, and access their other online apps. Most products offer SSO, though often only on their premium or higher-tier plans.

3. Password Managers

Encourage password managers. They:

• Create strong, unique passwords for every site
• Store them securely
• Autofill safely to reduce phishing risk

4. Data Breach Monitoring

Monitor for compromised credentials by checking known breach databases like Have I Been Pwned.

5. Awareness Training

Teach your team how to spot risks before they bite. Regular awareness training builds good security habits and helps prevent phishing and password-related mistakes.

When should you change your password?

Change it immediately if:

• You’ve been in a data breach
• You’ve reused a compromised password
• You think someone else has access
• You typed it into a dodgy site or public computer

Don’t change it just because “it’s time.” That’s tradition, not security.

The bottom line

Forcing people to change passwords every few months doesn’t make them safer, it just makes them annoyed. The smarter approach is to:

1. Use strong, unique passwords
2. Protect them with MFA
3. Store them in a password manager
4. Change them only when there’s a real reason

Security shouldn’t be about ticking boxes. It should be about doing what actually works, practical protection that keeps you safe without the pointless hassle.