{"id":27130,"date":"2021-03-07T21:56:57","date_gmt":"2021-03-08T01:56:57","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=27130"},"modified":"2021-03-08T23:04:00","modified_gmt":"2021-03-09T03:04:00","slug":"the-two-minute-rule-2","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/the-two-minute-rule-2\/","title":{"rendered":"The Two-Minute Rule of Behavior Change"},"content":{"rendered":"\n<p>What is the two-minute rule of behavior change? How can it help you make positive behavior changes and stick to them over the long-term?<\/p>\n\n\n\n<p>The two-minute rule is a simple principle of behavior change that states that a new habit should take no more than two minutes to perform. The point of the two-minute rule is not to only do the easiest thing. The point is to <a href=\"https:\/\/www.shortform.com\/blog\/make-a-habit\/\">make a habit<\/a> of showing up for your desired goal and identity.<\/p>\n\n\n\n<p>Keep reading to learn about the two-minute rule of behavior change.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\">The <strong>Two-Minute Rule<\/strong> <\/h2>\n\n\n\n<p>One of the biggest ways you can fail at forming a new habit before you begin is by starting too big. <strong>If you break the system of a new habit down into smaller pieces, you will have more success in maintaining that habit.<\/strong> When the first step is easy, it\u2019s more likely your decisive moment will be a positive one that snowballs into more positive behaviors in the near and distant future.<\/p>\n\n\n\n<p>Committing to two minutes of activity is easier than trying to surmount the whole activity at once. Once you determine what actions are required in your system to reach your goal, rate them from easiest to hardest and commit to performing the easiest for two minutes.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u201cI will read more\u201d becomes \u201cI\u2019ll read one page a day.\u201d<\/li><li>\u201cI will walk for 20 minutes\u201d becomes \u201cI will put on my walking shoes.\u201d<\/li><li>\u201cI will do the laundry\u201d becomes \u201cI will put the dirty clothes in a basket.\u201d<\/li><\/ul>\n\n\n\n<p>A new habit should be easy, so do the easy part first. What follows might be difficult or challenging, but <strong>once momentum is built with the gateway habit, you are more likely to keep going<\/strong>.<\/p>\n\n\n\n<p>Let\u2019s say your end goal is to run a marathon. This goal encompasses the identity of someone who runs. The habit you wish to form is to run more often. You break your system into separate steps, but if you make the error of starting too big, your actions may look like the following:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Step 1: Run for 20 minutes after returning home from work every day.&nbsp;<\/li><li>Step 2: Increase running time by 10 minutes every week.<\/li><li>You succeed in running for 20 minutes for two days in a row, but by Day 3, you\u2019re too tired and don\u2019t feel like running. On Day 4, you feel guilty for not running the day before, which makes you feel lazy, so you don\u2019t run again.&nbsp;<\/li><\/ul>\n\n\n\n<p>Starting with a big step like running every day was hard to maintain because it required effort, and the moment that effort outweighed your motivation, you stopped. However, <strong>breaking down the system into two-minute increments will help you keep casting votes for your desired identity without a massive requirement of effort<\/strong>.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Step 1: Change into running clothes when you get home.<\/li><li>Step 2: Put on running shoes.<\/li><li>Step 3: Walk to the sidewalk.<\/li><li>Step 4: Jog for two minutes.<\/li><\/ul>\n\n\n\n<p>You may not be able to <a href=\"https:\/\/www.shortform.com\/blog\/how-to-inspire-yourself\/\">motivate yourself<\/a> for a full run, but you can surely motivate yourself enough to change clothes. That may be as far as you get that day, but you\u2019ve triggered the brain to start forming a pathway toward your future goal by getting into the habit of changing into jogging clothes after work. Over time, putting on workout clothes becomes a ritual, which serves as a cue for the larger response of going for a run. With continued repetition, the snowball effect will take hold, and you will continue taking the necessary steps until you are in shape for your marathon.<\/p>\n\n\n\n<p>The point of the two-minute rule is not to only do the easiest thing. <strong>The point is to make a habit of showing up for your desired goal and identity.<\/strong> The biggest enemy to progress is the anticipation of work. <strong>The two-minute rule keeps you below the threshold of effort, which allows you to keep succeeding in accomplishing the task.<\/strong> As you generate enough days of performing the two-minute step, your identity as <a href=\"https:\/\/www.shortform.com\/blog\/how-to-become-the-person-you-want-to-be-2\/\">the person you want to be<\/a> strengthened, which motivates you to keep moving forward, two minutes at a time.&nbsp;<\/p>\n\n\n\n<p>If the two-minute rule seems gimmicky or foolish, try restricting your behaviors to two minutes, instead of allowing the two minutes to snowball into more.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>You are only allowed to run for two minutes before you have to go home.&nbsp;<\/li><li>After enough reps, you start to feel like you want to do more, but you are required to stop.<\/li><li>You will now become the champion of running for longer periods of time when you begin to feel dissatisfied with your two-minute restriction.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>What is the two-minute rule of behavior change? How can it help you make positive behavior changes and stick to them over the long-term? The two-minute rule is a simple principle of behavior change that states that a new habit should take no more than two minutes to perform. The point of the two-minute rule is not to only do the easiest thing. The point is to make a habit of showing up for your desired goal and identity. Keep reading to learn about the two-minute rule of behavior change.<\/p>\n","protected":false},"author":7,"featured_media":15286,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[9,43],"tags":[212],"class_list":["post-27130","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psychology","category-self-improvement","tag-atomic-habits","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Two-Minute Rule of Behavior Change - Shortform Books<\/title>\n<meta name=\"description\" content=\"The two-minute rule is a simple principle of behavior change. 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When you start a new habit, the new act should take only two minutes to do.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.shortform.com\/blog\/the-two-minute-rule-2\/\" \/>\n<meta property=\"og:site_name\" content=\"Shortform Books\" \/>\n<meta property=\"article:published_time\" content=\"2021-03-08T01:56:57+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-03-09T03:04:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/s3.amazonaws.com\/wordpress.shortform.com\/blog\/wp-content\/uploads\/2020\/09\/brain-on-fire-clock-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Darya Sinusoid\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Darya Sinusoid\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.shortform.com\/blog\/the-two-minute-rule-2\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/the-two-minute-rule-2\/\"},\"author\":{\"name\":\"Darya Sinusoid\",\"@id\":\"https:\/\/www.shortform.com\/blog\/#\/schema\/person\/0421cce75bc249b11e2517b3a91f9c46\"},\"headline\":\"The Two-Minute Rule of Behavior Change\",\"datePublished\":\"2021-03-08T01:56:57+00:00\",\"dateModified\":\"2021-03-09T03:04:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/the-two-minute-rule-2\/\"},\"wordCount\":777,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/the-two-minute-rule-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2020\/09\/brain-on-fire-clock-scaled.jpg\",\"keywords\":[\"Atomic Habits\"],\"articleSection\":[\"Psychology\",\"Self-Improvement\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.shortform.com\/blog\/the-two-minute-rule-2\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.shortform.com\/blog\/the-two-minute-rule-2\/\",\"url\":\"https:\/\/www.shortform.com\/blog\/the-two-minute-rule-2\/\",\"name\":\"The Two-Minute Rule of Behavior Change - Shortform Books\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/the-two-minute-rule-2\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/the-two-minute-rule-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2020\/09\/brain-on-fire-clock-scaled.jpg\",\"datePublished\":\"2021-03-08T01:56:57+00:00\",\"dateModified\":\"2021-03-09T03:04:00+00:00\",\"description\":\"The two-minute rule is a simple principle of behavior change. 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