Starting a new habit is easy…the first few times you do it. Sticking with it? That’s the hard part.
You start with the best intentions. You’re going to exercise every morning, drink more water, keep your house clean, or finally tackle that to-do list. But then… life happens. You get busy. You forget. You’re exhausted and say you’ll do it tomorrow. You miss one day, then another, and before you know it, your habit is completely forgotten.
I’ve been there more times than I can count. That’s why I love the 2-Minute Rule. It’s the simplest way I’ve found to make new habits actually stick. And the best part? It works even when you’re feeling unmotivated.
What Is the 2-Minute Rule?
The rule is simple:
If a task takes less than two minutes, do it now.
It sounds almost too easy, right? But that’s the magic of it. Most of the little things we put off take less than two minutes to complete.
Think about it:
- Hanging up a jacket instead of tossing it on a chair? Less than 2 minutes.
- Washing your ice cream bowl instead of leaving it in the sink? Less than 2 minutes.
- Replying to a quick email instead of letting it sit in your inbox? Less than 2 minutes.
- Filling up your water bottle so you actually drink more water? Less than 2 minutes.
- Sorting today’s mail so you know what you need to open and what goes in the garbage? Less than 2 minutes.
These tiny actions add up…and over time, they create a habit of taking action instead of procrastinating. On top of that, you now have less going on in your head, because you know that knowing you still had to reply to that email was in the back of your mind…
How to Use the 2-Minute Rule for Bigger Habits
Of course, not everything in life can be done in under two minutes. You can’t write a book, run a marathon, or completely organize your home in two minutes.
But here’s the trick: You can START in two minutes.
- Want to start working out? Just put on your workout shoes.
- Want to read more? Open the book and read one paragraph.
- Want to journal daily? Write one sentence.
- Want to keep your house clean? Tidy one small area.
The hardest part of any habit is getting started. The 2-Minute Rule eliminates that resistance. Once you start, it’s easier to keep going…especially if you know you can stop whenever you want to.
Why This Works (Even If You Think It Won’t)
You might be thinking, Okay, but two minutes isn’t enough to make a real difference.
Here’s why it works:
- It lowers the mental barrier. Big tasks feel overwhelming. But two minutes? That’s nothing. It tricks your brain into getting started. (…and yes, even though you know you’re tricking your brain, it still works.)
- It builds consistency. Small wins create momentum. Even if you only do two minutes, you’re proving to yourself that you’re the kind of person who follows through.
- It eliminates procrastination. Most of the things we put off aren’t actually difficult – we just don’t feel like doing them. (This is so me!) But a tiny action gets the ball rolling.
- It creates identity-based habits. James Clear (author of Atomic Habits) says: “Every action is a vote for the type of person you wish to become.” Two-minute habits reinforce who you want to be – someone who exercises, someone who stays organized, someone who takes care of their health.
How to Make This a Daily Habit
If you want to make the 2-Minute Rule part of your daily life, try this:
- Notice when you’re about to put something off. Ask yourself: Will this take less than 2 minutes? If yes, do it now, and you won’t have to think about it again!
- Pair it with an existing habit. For example, while waiting for your coffee to brew, put away dishes. Before you brush your teeth, do 2 minutes of stretching. (Or, like me, if you have no time, while you’re brushing your teeth, do 2 minutes of stretching.)
- Track your progress. If it helps, check off your wins in a notebook or app. Even small streaks feel rewarding! (I have to admit, sometimes I add simple things to my to-do list just so I can check them off!)
- Don’t aim for perfection. The goal isn’t to never procrastinate…it’s to make action your default response.
One Last Thing…
We often think that big change requires big effort. But small actions, repeated daily, are what truly transform our lives.
The next time you catch yourself thinking, I’ll do that later…pause for a second. If it takes less than two minutes, do it now. Your future self will thank you.
