The Two-Minute Rule to Habit Formation – Easy Steps

We've all heard the saying, "Rome wasn't built in a day." And 21 is the maximum number of days well-known for habit formation, or so they say. A survey clearly shows the opposite, as only 9 % of people stuck to their 2023 New Year's resolution. Admittedly, building lasting healthy habits might as well be a herculean task, but it doesn't have to be overwhelming.

To create and maintain habits, we first need to understand how they work. What is it about healthy habits that makes them so hard to maintain?

First of all, the infamous 21-day deadline for any habit to form is, in fact, not a study at all. It was from a plastic surgeon's 1960 book in which he observed how many days it took for his patients to get used to their changed faces.

Nevertheless, the 2009 study on habit creation later disproved it. The study required participants to reliably incorporate one of three new daily activities: eating a piece of fruit with lunch, drinking a bottle of water with lunch, or running for 15 minutes before dinner. They found that habits developed between 18 and 254 days. The average, as reported by the participants, came to about 66 days.

"Consistent daily repetition was the biggest factor influencing whether a behaviour would become part of an automatic daily routine," said one of the study's authors, Phillippa Lally.

Why is consistency so important? Two words - Basal Ganglia.

No, we're not cursing in a forgotten language to evade Google bots. This is the part of your brain that's kinda obsessed with habits. Technically, it prefers existing neural pathways, aka existing habits. So, to form a new habit, you need a fresh-out-of-oven neural pathway. Because the brain is programmed to repeat the existing pathways. Once it's created, you're all set!

One of the tried and tested methods that we are presenting you with is the two-minute rule.

The two-minute rule is a deceptively simple way to incorporate new habits into your daily routine. We say deceptive because it's notoriously hard for one reason: consistency. The rule demands that you abide by it every time without fail.

Author and entrepreneur Leo Babauta first mentioned it in his book The Power of Less (2008). Babauta introduced the concept as "a simple yet effective way to build new habits." He observed that many people struggled to stick to their goals only because they set unrealistic expectations from the get-go and felt overwhelmed. The two-minute rule offered a solution by breaking down goals into small, manageable steps that were easy to start and maintain.

The rule was later popularised by author James Clear in his book Atomic Habits(2018).

The Psychology Behind the two-Minute Rule

The rule depends on the psychological principle of "momentum." Once we start an activity, it becomes naturally easier to continue it. Basically, it is Newton's first law of motion. By making the arduous and treacherous initial step of a habit that's so small and manageable, we increase the likelihood of following through. Sounds simple on paper, doesn't it? There's more, of course.

This momentum can then build over time, making it easier to incorporate the habit into our daily routine. It also satisfies the part of us that yearns for consistency and avoids the feeling of overwhelm that can often impede our efforts to form new habits.

As per this theory, you might find it difficult to go to the gym for the first time after a few days or months of pushing yourself to work out, it will become your habit, and then going will feel easier than not going.

Micro-habits are tiny, seemingly insignificant actions that you can sneak into your daily routine. The key is the name - start small, then gradually build on your successes. The two-minute rule suggests that if a habit takes less than two minutes to complete, there's no excuse not to do it. 2 minutes is an insignificant time, and surely, doing anything for that amount of time must be a breeze. Micro-habits can trick our brain into thinking we aren't exactly doing a task but something so small that it's not even on the radar for tasks to procrastinate.

How to Apply the two-Minute rule

To apply the two-minute rule, follow these steps:

Identify a desired habit: This is simple enough. Choose a habit you want to adopt, such as exercising, meditating, or reading. Remember to keep it simple and manageable.

Break it down: Divide the habit into the smallest possible action that takes less than two minutes. For example, if you want to start exercising, your initial micro-habit could be to put on your workout clothes. Yes, this might seem so insignificant, but remember, that's the point.

Make it a routine: Incorporate the micro-habit into your daily routine. The more consistent you are, the easier it will become to form the habit. The goal is to do it without a thought.

Build on your success: As you consistently perform the micro-habit, gradually increase the intensity or duration. For example, slowly move onto your running shoes, then step out, and eventually work out.

Here are some examples of micro-habits you can start literally right now using the two-minute rule:

Fitness: Do 10 push-ups or squats.

Productivity: Spend two minutes planning your day.

Mindfulness: Practise deep breathing for two minutes.

Reading: Read one page of a book.

Journal: Write one entry in your daily journal.

All of these are just beginnings. You must know when to up the duration and difficulty of your micro-habits.

The Benefits of Micro-Habits

By starting small with micro-habits, you can gradually build momentum and keep making progress towards your goals. Here are some benefits of using the two-minute rule:

Increased motivation: Micro-habits are all the small wins. They give you an immediate boost to your motivation, which makes it easier to stick to your habits.

Reduced overwhelm: Breaking down large goals into smaller, manageable steps can help you from getting overwhelmed.

Improved self-discipline: Consistently following through on micro-habits can strengthen your self-discipline.

Positive reinforcement: Rewarding yourself for completing your micro-habits and getting that shot of satisfaction can further reinforce positive behaviours.

This is where the deceptive part comes into play. Although it sounds easy, for some, consistency is the hardest thing to do. It's quite natural to come across challenges when trying out some new productivity hack. Here are some tips to help you overcome them:

Building habits takes time. Don't get too discouraged if you miss a day or two. Just remember to keep on going no matter what.

Having someone to support and encourage you can help you stay on track. Pick someone who can check in on you daily and hold you accountable.

Use a habit tracker or journal to monitor your progress. This works pretty well for both habits you're trying to drop and new habits.

The two-Minute Rule and ADHD

By design, the two-minute rule depends on consistency. And for many people with ADHD, consistency is the bane of their existence. Above all, habits are supposed to develop into thoughtless actions that are as easy as breathing sometimes—a routine that has no hitch. But for neurodivergent people in general, it's hard to get to that point.

The two-minute rule, although a grand success overall, excludes people who struggle with executive dysfunction.

There are several reasons why the two-minute rule would fail for someone with ADHD. A few of them are:

• The dissatisfaction after a micro-habit is done - not enough dopamine

• Boredom or lack of motivation because of the repetitive nature

• Too many steps and arbitrary rules

It's important to remember that everyone is different, and what works for one person may not work for another. If you have ADHD and/or neurodivergent, struggling to form new habits, consider looking for additional strategies and seeking professional support.

Habit formation on paper can sound easy, which is why most give up halfway through, thinking, “Shouldn't this be easy?”

Contrary to what most would say, forming a habit is one of the hardest things to do. You're working against your brain every day. Resistance of the highest form. It's almost as bad as unlearning bad habits.

The two-minute rule is a neat trick to kick start what will mostly be a solitary journey. The majority of the time, it's just fighting the temptation to do what you've always done and ignoring all this new habit nonsense. But years down the line, when you automatically reach for water every other hour, and you realise with a jolt that there used to be a time when you forgot to drink water for a whole day, you'll realise habits are so easy to form. You only have to forget that they are habits.