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The 2-Minute Rule: The Secret to Habit Success

By starting with a small, manageable task, it becomes much easier to build consistency



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It’s a given fact that we all want to build habits, goals that we want to achieve, and things that we want to change in our lives. However, on the other side of the coin, it can be hard to sustain motivation and consistency. 

It can block your way, sometimes completely, and then you walk away, probably thinking bad of yourself. But, is that a solution? Is that really something you think you should just accept (and probably experience the same when you move onto the next thing)?

It is not. Yes, sometimes it’s good to walk away for a while to clarify your thoughts and maybe it will reignite some motivation. But when you again take the leap, having high and big expectations, you will fall into that same trap once again. 

This is where you have to realize that it’s small you need to think. Don’t let it fool you when I say small, because it will give you incredible results if you apply this secret. And that is the 2-Minute Rule.

Breaking Down the 2-Minute Rule

In The 2 Minute Rule, it is stated that when you start a new habit or task, you should begin with a small action or section that takes no more than 2 minutes to complete. Really, no longer than 2 minutes. The idea behind this rule is that, by starting with a small, manageable task, it becomes much easier to build momentum, and to overcome the barrier of procrastination.

The 2 minutes make it easy to start your habits. Anyone is able to read, meditate or put a few plates away in two minutes. This is a powerful strategy, because once you have started doing the right thing, it will be much easier to continue. 

The goal in this, is to create a gateway that leads you down a road that’s more productive. It’s about taking small steps towards your goals and making it easy to initiate and stick to it over time.

Creating the Gateway

It’s important that you discover you can scale down nearly any habit into those 2 minutes and that you can map out your habit goals by categorizing them in “very easy” to “very hard”. 

Here I have some examples of tasks:

  • From “Going to the gym for a 2 hour workout” to “Putting my workout clothes ready.”
  • From “Reading 40 pages everyday” to “Reading one page.”
  • From “Cleaning your house” to “Putting one clothing item away.” 
  • From “Studying” to “Opening a study book.”
  • From “Learning a new skill” to “Watching a short video about it.”

What habits can you scale down to make them qualified to the 2-Minute Rule?

What Makes it Work

Get beyond the idea that it’s weird to read just one page, or to fold one piece of clothing when there’s a wardrobe that needs organizing more or less. Building a habit is not about doing one thing, but to master the art of showing up, to show up for the bigger picture. 

What you first need before you can learn the finer details about a habit, before you can even improve something, a habit must be established in its most basic fashion. James Clear makes it clear in this statement: “You have to standardize before you can optimize.”

Those 2 minutes can be considered a secret ingredient of a family recipe, a small thing that leads to a greater experience, making you do the great stuff you want to do. By following the same ritual, you make it easier to get into the hard work of doing it. 

Not only are you working towards a solid and larger routine, those 2 minutes are also reinforcing the development of your identity and the reframing of why you’re doing it. You wouldn’t be worried about the outcome, but you’re focused on becoming the type of person who does it. You want to read, but what if you are a reader? See the difference here?

The Advantages to Grab

If I haven’t hooked you enough, here I have explained the advantages for when you start applying the 2-Minute Rule.

1. It prevents procrastination before it occurs

Longer, more comprehensive tasks have a larger chance of triggering procrastination. By escaping that time and difficulty, you avoid falling into the traps of procrastination. It simply makes you live more in the moment.

2. No system-exhaustion

With applying the 2-Minute Rule, you don’t have to deal with a complex workflow and processes to go through. It’s an immediate implementation and with a quick result.

3. It reduces overwhelm

Because you’re scaling down the habit into a small task (that is “very easy”), you allow it to become less daunting and much more actionable. Moreover, it makes it a lot more enjoyable.

4. You’re building momentum

Through all the tiny wins you’re getting, you’re creating a sense of flow and that’s your foundation to build onto those wins. Every time you do it, then every next time will be easier. When building momentum, you’re building peak performance.

In conclusion

The 2-Minute Rule is – as pressed on you enough I hope – a powerful strategy that is determined to help you in building the habit you ultimately want. No matter how small, try envisioning the person you become when you’re indulged (yes, indulged) in those 2 minutes.

And remember, small steps lead to big results, like snowflakes forming a snowball and then it has no other choice but to roll. This is your momentum.

Anne Diederiks is an almost graduating student in the field of speech-language therapy and she is also qualified as a personal counselor for 4 years. She is on a constant path of exploring the experience of life, learning about human behavior and what makes humans tick, discovering the deeper layers of the universe and how she can play her part in contributing to her environment. Anne Diederiks has entered entrepreneurship to start building a life that fulfills her purposes and desires, for herself and those she is reaching out to.

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Change Your Mindset

4 Tips On How To Write Down Your Goals To Actually Reach Them



4 Tips to Writing Down Your Goals Effectively

Everyone has goals. Whether small (“I’d like to lose 5 pounds before the summer”) or big (“I’d like to make a million dollars next year”). 

There’s a huge gap between having goals and accomplishing them. The act of writing down your goals plays an important part in closing this gap and reaching your goals.  According to a study done on Harvard MBA students, within ten years’ time, the students who had written down their goals were making ten times as much as their classmates who hadn’t written down their goals.

What to write out in your goals 

1. Clearly define your goals

This may be harder than you think. That’s because oftentimes, we get caught up in our daily routines and lose track of our true desires in life. Most people are guided by their circumstances. But there are a few people who shape their lives according to their goals. Who do you think is happier: the person who is defined by their circumstances or the person who creates their circumstances? Which category are you in now? Which category do you want to be in?

Chances are, you’re in the first group. But, the good news is that if you’re reading this article, you’re probably trying to make it to the second category. In order to do this, you have to take stock of your situation. That means taking some time to sit down and reflect. Find some quiet, alone time. Sit down and consider your current situation from all angles and write down your observations.

If you need some help doing this, consider answering the following questions:

  • Where are you now?
  • Where do you want to be?
  • What do you have to do to get there?

“It is not enough to take steps which may some day lead to a goal; each step must be itself a goal and a step likewise.” – Johann Wolfgang von Goethe

2. Look at the big picture

Envision where you want to be next year, the year after or five years from now. Think about long-term goals. Don’t think about details or how you will accomplish them. Simply allow yourself to dream and to think about what it is you truly want. Whether it’s a personal or professional goal, just let your heart speak. Maybe you want to be married with children in five years’ time. Maybe you want to run a marathon. Or you want a job that you both love and that pays you well. Or you want to take time off to travel. Whatever it is, no matter how far from your current circumstances it may be, write it down.


3. Look at the small picture

Now, is when you start to fill in the gap between where you are now and your dreams. What is the first step? If you want to be married and have children, fill out a profile on an online dating site or let your friends know that you’re interested in meeting someone. If you want to run a marathon, get yourself a personal trainer at a gym or join a running club. Maybe visit a sports nutritionist to make sure you’re getting the nutrients you need in order to stay healthy and competitive.

If you want to land your dream job, think about your qualifications. Do you need to take some courses in order to be a candidate for the job you want? If you already qualify, start sending out your resume. If you want to travel, how could you convince your boss to let you take the time off? What about arrangements for a house-sitter or sub-letter? Who could take care of your pets? What other steps are there between you and your goal? Map them out, step by step.


4. Use positive Self Talk

When writing down your goals, try to put things in a positive way. Negative goal setting implies that you’re doing something wrong. It’s like scolding yourself for not doing better.

Below, I will provide 4 examples:

  • Don’t say: Stop dating losersInstead say: Find a successful, loving, supportive partner.
  • Don’t say: Stop being lazyInstead say: Improve my fitness to have the body I want and increase my health, energy and self-esteem.
  • Don’t say: Quit your dead-end jobInstead say: Find a job that matches my skills, passions and financial goals.
  • Don’t say: Stop putting off traveling. Instead say: Prepare the way for an incredible traveling adventure.

Putting a positive spin on the language you use can make you feel excited about tackling your goals. Such an attitude will help you overcome hurdles and make you determined to reach your future accomplishments.

“A goal is a dream with a deadline.” – Napoleon Hill

Whatever your goals are, studies show that the act of writing them down can have a significant impact on their outcome. Defining exactly what it is that you want, setting up the steps to get there, and saying it all in a positive way are powerful steps to realizing your dreams. So, grab a pen and get started.

Ready To Write Down Your Goals & Reach Them? Read more blogs about reaching your goals and success on Addicted 2 Success

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Change Your Mindset

Need Help Reaching Your Goals? This 6 Step Process Is For You



how to reach your goals
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Nobody wants to fail and everyone wants to succeed. Every day, people are struggling to reach their goals and achieve success. A failure is a painful event and one that almost all of us work tirelessly to avoid. However, no matter who you are, failure is unavoidable. Not only that, but as much as you hate to fail, failure is still necessary for your success. There can be no success without failure. (more…)

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Don’t Forget the Hard Times Embrace Them to Grow

A dream may never become a reality if you fail to learn from what made it impossible in your past



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A dream may never become a reality if you fail to learn from what made it impossible in your past. Each trial I have faced strengthened me, increased my confidence, and instilled in me the discipline to seek accountability for my life.  (more…)

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Change Your Mindset

5 Ways To Achieve Your Goals (With Examples)



Accomplishing mountians

Setting goals is a crucial first step, whether you’re striving to reach personal or professional milestones. However, achieving those goals requires planning, determination, and focus. In this post, we’ll discuss five actionable strategies that can help you achieve your goals in 2023, and we’ll provide real-life examples to inspire and motivate you. By implementing these tips, you can train your brain to achieve your goals and make meaningful progress toward your aspirations.

1. Write Down Your Goals

The first thing needed to achieve a goal is to have one. A goal becomes very clear and precise once you have written it down most simply and easily to remember.

Here are some examples:

  • I am the world’s best dancer!
  • I am the greatest athlete!
  • I have created the world’s most innovative tech company!

They are all written with the belief that these things have already happened. Once you start believing it has already happened, other people too can sense your confidence and things start happening.

“If you want to be happy, set a goal that commands your thoughts, liberates your energy and inspires your hopes.” — Andrew Carnegie

2. The One Page Plan

A simple one-page plan to accompany your goal is much more powerful than a detailed 30-page plan. After you have written your clear goal – write down all the things you will have to do to achieve it. Make it as simple and direct as possible so that you can refer to it every day and take action. A simple plan is easier to follow and keep up with.

3. Get The Right Skills

Once you have a clear goal that has been inked into your mind, and a clear plan in place, it is very important to invest in the skills you need to achieve your goal.

So for example, if you want to become a movie star, you should immediately start developing your acting skills. Observe how other actors perform, join an acting class, read about acting, and most importantly, start honing your craft by joining a local theatre group and going for as many auditions as you can. Practice is very important for mastering any skill.

Struggling To Achieve Your Goals? Here Are 9 Possible Reasons Why! 

4. Surround Yourself With The Best People

The best way to achieve our goals is to make sure we have the best people supporting us. People who succeed are always those who understand the power of people.

So let’s say your goal is to be an entrepreneur and you have developed your entrepreneurial skills, the next step would be to get the best people to join your team to help you achieve your goal. These would be people who you consider to be the best marketers capable of getting you the best customers and investors.

Once you have the best people supporting you, it becomes much easier and faster to achieve your goals.

“It takes tremendous discipline to control the influence, the power you have over other people’s lives.” – Clint Eastwood

5. Power of Faith

Nothing beats the power of faith and belief. Sometimes you might face challenges, sometimes things might not be going your way, and you might feel like giving up – these are the times when faith and belief will keep you going.

So many people give up, just a few inches away from victory. I am sure you are not one of them since you are investing time into self-development which gives the highest returns! Now go out there and start achieving your goals!

Need more motivation? Read our blogs on motivation and become your best self now!

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