techniquebeginnerconcrete

The Two-Minute Rule

Scale down any habit to a two-minute version to overcome starting friction: 'Exercise for 30 minutes' becomes 'Put on workout clothes.'

In Depth

The biggest barrier to habit formation is starting, not sustaining. By making the start absurdly easy (so easy you'd feel silly not doing it), you remove the friction that causes procrastination. Once you start, momentum often carries you further than two minutes. The rule works because it shifts focus from completing the full habit to just showing up, which is the real challenge.

Example

Instead of committing to 'meditate for 20 minutes,' commit to 'sit on the meditation cushion and take three breaths.' You can stop after two minutes, but you must start. Most people naturally continue once they've started.

Common Misconception

The two-minute version is the goal, when it's actually just a gateway to make starting easier—the real habit is what comes after.

Source

Atomic Habits

James Clear

procrastinationstartingfriction reductionhabits

Related Concepts

builds on

Test Your Understanding

active recallmedium

What is the primary psychological barrier that the Two-Minute Rule is designed to overcome?

true false nuancedmedium

True or False: The two-minute version of a habit is the actual goal you're trying to achieve.