Advertising
Advertising

How to Stop Procrastinating and Stick to Good Habits by Using the “2-Minute Rule”

How to Stop Procrastinating and Stick to Good Habits by Using the “2-Minute Rule”

Recently, I’ve been following a simple rule that is helping me crush procrastination and making it easier for me to stick to good habits at the same time. I want to share it with you today so that you can try it out and see how it works in your life.

The best part? It’s a simple strategy that couldn’t be easier to use.

Here’s what you need to know:

How to Stop Procrastinating With the “2–Minute Rule”

I call this little strategy the “2–Minute Rule” and the goal is to make it easier for you to get started on the things you should be doing.

Here’s the deal: Most of the tasks that you procrastinate on aren’t actually difficult to do; you have the talent and skills to accomplish them, but you just avoid starting them for one reason or another. The 2–Minute Rule overcomes procrastination and laziness by making it so easy to start taking action that you can’t say no.

Advertising

There are two parts to the 2–Minute Rule:

Part 1 — If it takes less than two minutes, then do it now.

This part originally comes from David Allen’s bestselling book, Getting Things Done.

It’s surprising how many things we put off that we could get done in two minutes or less. For example, washing your dishes immediately after your meal, tossing the laundry in the washing machine, taking out the garbage, cleaning up clutter, sending that email, and so on.

If a task takes less than two minutes to complete, then follow the rule and do it right now.

Advertising

Part 2 — When you start a new habit, it should take less than two minutes to do.

Can all of your goals be accomplished in less than two minutes? Obviously not, but every goal can be started in 2 minutes or less, and that’s the purpose behind this little rule.

It might sound like this strategy is too basic for your grand life goals, but I beg to differ. It works for any goal because of one simple reason: the physics of real life.

The Physics of Real Life

As Sir Isaac Newton taught us a long time ago, objects at rest tend to stay at rest and objects in motion tend to stay in motion. This is just as true for humans as it is for falling apples.

The 2–Minute Rule works for big goals as well as small goals because of the inertia of life. Once you start doing something, it’s easier to continue doing it. I love the 2–Minute Rule because it embraces the idea that all sorts of good things happen once you get started.

Advertising

Want to become a better writer? Just write one sentence (2–Minute Rule), and you’ll often find yourself writing for an hour.

Want to eat healthier? Just eat one piece of fruit (2–Minute Rule), and you’ll often find yourself inspired to make a healthy salad as well.

Want to make reading a habit? Just read the first page of a new book (2–Minute Rule), and before you know it, the first three chapters have flown by.

Want to run three times a week? Every Monday, Wednesday, and Friday, just get your running shoes on and get out the door (2–Minute Rule), and you’ll end up putting mileage on your legs instead of popcorn in your stomach.

The 2–Minute Rule isn’t about the results you achieve, but rather about the process of actually doing the work. The focus is on taking action and letting things flow from there.

Advertising

The most important part of any new habit is getting started—not just the first time, but each time. It’s not about performance, it’s about consistently taking action. This is especially true in the beginning because there will be plenty of time to improve your performance later on.

Try it Now

I can’t guarantee whether or not the 2–Minute Rule will work for you, but I can guarantee that it will never work if you never try it. The problem with most articles you read, podcasts you listen to, or videos you watch is that you consume the information but never put it into practice. I want this article to be different. I want you to actually use this information right now.

What’s something you can do that will take you less than two minutes? Do it right now.

Anyone can spare the next 120 seconds. Use this time to get one thing done.

Go.

Get the original article on How to Stop Procrastinating at JamesClear.com.

More by this author

James Clear

James Clear is the author of Atomic Habits. He shares self-improvement tips based on proven scientific research.

How to Stick With Good Habits Even When Your Willpower is Gone How to Change Your Beliefs and Stick to Your Goals for Good Plan for Chaos: How to Stick to Your Health Goals When Life Gets Crazy How to Stay Focused on Your Goals When You Are Worn Out One Simple Trick That Helps You Reach Your Goals Successfully

Trending in Productivity

1 Productivity Boost: How to start your day at 5:00 AM 2 How to Work Hard the Smart Way: 4 Daily Rituals to Follow 3 Your Night Routine Guide to Sleeping Better & Waking Up Productive 4 74 Healthy Habits That Will Drastically Improve Every Aspect of Your Life 5 How to Increase Willpower and Be Mentally Tough

Read Next

Advertising
Advertising
Advertising

Last Updated on May 7, 2021

Productivity Boost: How to start your day at 5:00 AM

Productivity Boost: How to start your day at 5:00 AM

I have been an early-riser for over a year now. Monday through Friday I wake up at 5:00 AM without hitting the snooze button even once. I never take naps and rarely feel tired throughout the day. The following is my advice on how to start your day (everyday) at 5:00 AM.The idea of waking up early and starting the day at or before the sunrise is the desire of many people. Many highly successful people attribute their success, at least in part, to rising early. Early-risers have more productive mornings, get more done, and report less stress on average than “late-risers.” However, for the unaccustomed, the task of waking up at 5:00 AM can seem extremely daunting. This article will present five tips about how to physically wake up at 5:00 AM and how to get yourself mentally ready to have a productive day.

Many people simply “can’t” get up early because they are stuck in a routine. Whether this is getting to bed unnecessarily late, snoozing repetitively, or waiting until the absolute last possible moment before getting out of bed, “sleeping in” can easily consume your entire morning. The following tips will let you break the “sleeping in” routine.

Advertising

Relocate your alarm clock.

Having an alarm clock too close to your bed is the number one reason people simply cannot get up in the morning. If your alarm clock is within arms reach of your bed, or if you can turn your alarm clock off without getting out of bed, you are creating an unnecessarily difficult situation for yourself. Before I became an early-riser, there were many times that I would turn off my alarm without even waking up enough to remember turning it off. I recommend moving your alarm clock far enough away from your bed that you have to get completely out of bed to turn it off. I keep my alarm clock in the bathroom. This may not be possible for all living arrangements, however, I use my cellphone as an alarm clock and putting it in the bathroom makes perfect sense. In order to turn off my alarm I have to get completely out of bed, and since going to the restroom and taking a shower are the first two things I do everyday, keeping the alarm clock in the bathroom streamlines the start of my morning.

Scrap the snooze.

The snooze feature on all modern alarm clocks serves absolutely no constructive purpose. Don’t even try the “it helps me slowly wake up” lie. I recommend buying an alarm that does not have a snooze button. If you can’t find an alarm without a snooze button, never read the instructions so you will never know how long your snooze button lasts. Not knowing whether it waits 10 minutes or 60 minutes should be enough of a deterrent to get you to stop using it.

Advertising

Change up your buzzer

If you use the same buzzer day in and day out, you begin to develop a tolerance to the sound. The alarm clock will slowly become less effective at waking you up over time. Most newer alarm clocks will let you set a different buzzer tone for the different days of the week. If you change your buzzer frequently, you will have an easier time waking up.

Make a puzzle

If you absolutely cannot wake up without repetitive snoozing, try making a puzzle for yourself. It doesn’t take rocket science to understand that the longer your alarm is going off, the more awake you will become. Try making your alarm very difficult to turn off by putting it under the sink, putting it under the bed, or better yet, by forcing yourself to complete a puzzle to turn it off. Try putting your alarm into a combination-locked box and make yourself put in the combination in order to turn off the alarm — it’s annoying, but extremely effective!

Advertising

Get into a routine

Getting up at 5:00 AM is much easier if you are doing it Monday through Friday rather than sporadically during the week. I recommend setting an alarm once that repeats everyday. Also, going to bed at about the same time every night is an important factor to having a productive morning. Learn how much sleep you need to get in order to not feel exhausted the following day. Some people can get by on 4-6 hours while most need 7-8.

Have a reason

Make sure you have a specific reason to get up in the morning. Getting up at 5:00 AM just for the heck of it is a lot more difficult than if you are getting up early to plan your day, pay bills, go for a jog, get an early start on work, etc. I recommend finding something you want to do for yourself in the morning. It will be a lot easier to get up if you are guaranteed to do something fun for yourself — compare this to going on vacation. You probably have no problem waking up very early on vacation or during holidays. My goal every morning is to bring that excitement to the day by doing something fun for myself.

Advertising

As I previously mentioned, I have been using these tips for a very long time. Joining the world of early-risers has been a great decision. I feel less stressed, I get more done, and I feel happier than I did when I was a late-riser. If you follow these tips you can become an early-riser, too. Do you have any tips that I didn’t mention? What works best for you? Let us know in the comments.

Read Next