Recently, I've been following a simple guideline that has helped me quit procrastinating while also making it easier for me to stick to good habits.
I'd like to share it with you now so you may experiment with it and see how it works in your life.
What's the best part? It's a straightforward method that couldn't be simpler to implement and eventually it will take only 2 MINUTES to read it!
Here's what you should know...
How to Use the "2-Minute Rule" to Stop Procrastinating
According to the Two-Minute Rule, “when you start a new habit, it should take less than two minutes to complete.”
You'll discover that almost any habit can be reduced to a two-minute version:
“Read one page before bedtime every night” becomes “Read one page every night.”
“Do thirty minutes of yoga” is rephrased as “Get out my yoga mat.”
“Study for class” is rephrased as “Open my notes.”
“Fold the laundry” is shortened to “Fold one pair of socks.”
“Run three miles” is rephrased as “Tie my running shoes.”
The goal is to make it as simple as possible to begin new habits. Anyone can meditate for one minute, read one page, or fold one piece of clothes. And, as previously stated, this is an effective method because once you've begun doing the right thing, it's much easier to keep doing it. A new habit should not be difficult. The acts that follow may be difficult, but the first two minutes should be simple. What you're looking for is a "gateway habit" that will naturally take you down a more productive road.
Usually, laying out your goals on a scale of "very easy" to "extremely hard" will help you figure out the gateway habits that will lead to your desired end. Running a marathon, for example, is quite difficult. Running a 5,000 is difficult. Walking 10,000 steps is a moderately demanding task. Walking for five minutes is simple. It's also incredibly simple to put on your running shoes. Your ultimate aim may be to run a marathon, but your first step is to put on your running shoes. That is how the Two-Minute Rule is followed.
Why the Two-Minute Rule Is Effective
People often believe it's strange to become excited about something as simple as reading one page, meditating for one minute, or making one sales call. But the aim isn't to do anything in particular. The goal is to develop the habit of showing up. The truth is that a habit must be formed before it can be improved. If you can't learn the fundamental talent of showing up, you have little chance of mastering the finer points. Rather than attempting to create the perfect habit from the start, perform the easy things on a more consistent basis. Before you can optimize, you must first standardize.
When you've mastered the art of showing up, the initial two minutes become a ritual at the start of a bigger routine. This isn't just a trick for making habits simpler; it's also the best technique to master a tough skill. The more you ritualize the start of a process, the more probable it is that you will be able to enter the state of profound focus required to do great things. By performing the same warm-up routine before each workout, you make it easier to reach peak performance. Following the same creative process makes it easier to get into the difficult task of creating. You make it easy to get to bed at a respectable time each night by creating a consistent power-down routine. You may not be able to completely automate the process, but you can make the first step mindless. Make things simple to begin with, and the rest will fall into place.
For others, the Two-Minute Rule may appear to be a ruse. You know the ultimate goal is to do more than simply two minutes, so you may feel as though you're deceiving yourself. Nobody aspires to read one page, complete one push-up, or open their notes. Why would you fall for it if you know it's a mental trick?
If the Two-Minute Rule feels too constraining, try this: do it for two minutes and then quit. Go for a run, but remember to come to a halt after two minutes. Begin meditating, but stop after two minutes. You must quit studying Arabic after two minutes. It's not just a strategy for getting started; it's the entire thing. Your habit has a time limit of one hundred and twenty seconds.
This method helped one of my readers shed over a hundred pounds. He went to the gym every day at first, but he told himself he couldn't stay for more than five minutes. He'd go to the gym, work out for five minutes, and then leave as soon as his time was up. He looked around after a few weeks and concluded, "Well, I'm constantly coming here anyway." I'd better start staying a little longer.” The weight was gone a few years later.
This type of strategy is also effective for another reason: it reinforces the identity you want to establish. If you go to the gym five days in a row, even if it's only for two minutes, you're voting for your new identity. You're not concerned about getting in shape. You're determined to become the type of person who never skips a workout. You're taking the smallest step toward being the person you want to be.
We rarely consider change in this manner because everyone is preoccupied with the end result. However, one push-up is preferable to not exercising at all. A minute of guitar practice is preferable to none at all. A minute of reading is preferable to never taking up a book. It is preferable to perform less than you had hoped than to accomplish nothing at all.
The Two-Minute Rule can be used whenever you are having difficulty sticking to a habit. It's a simple technique to make your behaviors easier to maintain.
