Break Your Mental Resistance With The 2 Minute Rule (animated)
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Publicado 2019-01-21
One of the reasons is that the habit we're trying to form can seem a little overwhelming, so we have this mental resistance.
In the beginning, when we're super motivated it's much easier to do something. For example; going to the gym for 1 hour doesn't seem that hard, because the initial motivation is a powerful driving force.
But when we're motivated it's also easy to impose some super high expectations on ourselves.
We think: "Ok, so I went to the gym for 1 hour the first few days. From now on I'll to go to the gym for 1 full hour every single day."
But once that initial motivation fades away after a few days, there is now nothing that's driving us forward, and we haven't really formed a habit yet.
That's why when we're unmotivated, we'll probably just skip gym altogether, as dedicating a whole hour to it seems daunting.
So instead of relying on motivation to push us forward, we should focus on making our new habit, an actual habit.
Let me explain what I mean, by introducing you to the 2 minute rule.
Want to learn more about The 2 Minute Rule and habits in general?
Then check out James Clear's book, "Atomic Habits". It's where I found out about The 2 Minute Rule.
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Images © Piers Baker www.svgdoodlewhiteboard.com
Todos los comentarios (21)
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"It's far better to do less than you hoped for than to do nothing at all." Words to live by!
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Ever notice how, the longer you procrastinate, the bigger a deal it seems to do the thing you're putting off doing? Then, when you finally do it and get it over with, it was no big deal at all, and then you feel a little silly for having built up all that dread.
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It’s unsettling how the algorithm put this video in my feed at the point when I really needed to hear this!
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This one is a great tip. As I once heard, "anything good that is poorly done is better than not done". I never forgot that.
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I played Warcraft for two minutes and ended up sitting at my computer for 5 years. I vouch for the two minute rule.
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I procrastinate for 2 months then finish the job in 1 hr Feelsbad
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Whenever I feel like cleaning the whole house I end up doing nothing but when I just clean one part of one room I end up cleaning the whole house
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I think like this when I try to get back into going the gym "you don't have to do as much as you were before, just get through the door and see what you do and it's better than not going at all"
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“Do less than you know you are capable of doing” - the best advice I ever received for motivation
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I’ve been fulfilling a lifelong dream of learning another language by practicing for five minutes a day. I’m on an almost 200-day streak!
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reminds me of this quote from a podcast i listen to : "inaction creates more inaction, action creates more action"
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I didn't know this concept when I started exercising in 2017. I started on the 8th week by doing 8 push ups, 8 sit ups, 8 squats everyday. Only 8. Not that hard and doesn't take that long. On the 9th week, 9 push ups, p sit ups, 9 squats. Not that hard and doesn't take that long. On the 10th week I started doing 10 each, 11th week doing 11, and so on. By week 35 I broke it down to 2 sets of 20 each, then 15 each. Week 36 I did 20 each then 16 each, and so on... By December that year I'd decided I'd stick with 2 sets of 25 each and add more exercises than just those 3. Fast forward to today I'm doing a full 20 minute abs / core routine plus curls, squats and lunges. Which I wouldn't have been able to do at the beginning of 2017. All because I started small and developed the habit. I also had to train my body to be in the shape to do all that, but I think it was about 90% habit development.
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"80% of success in life is showing up" - Woody Allen.
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This is great advice. However, one weird, unfortunate phenomenon I've noticed in myself is that when I finally do get started on something - and discover it isn't actually that difficult - then I'll become overconfident and feel as if I've conquered the problem forever. Then a few days later I'm back to square one again since I let up my guard and allowed bad habits and procrastination to reassert themselves.
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20-second summary: to start a habit, make it as simple as possible, and start that. For example, read one page every day, and eventually you'll form a reading habit. Or play the piano for 2 minutes, and you'll find it much easier to continue practicing after that. "2 minutes" tricks your brain into thinking the task is easy.
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The key to form a habit is consistency so starting with 2 minutes is a good strategy to make it more manageable until we get the hang of it.
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I really like that he made sure to mention that sometimes, he doesn't keep going after those two minutes are up. To show that it's ok to stop, as long as you do it in the first place.
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It does work. I am a slug, BUT this DOES help to motivate me. 2 minutes. Just 2 minutes. I am starting to get things done. Doing those 2 minutes is creating a habit. I have Muscular Dystrophy and a brain injury that keeps me frozen at times. If I am too tired then I stop after 2 minutes. But I can force myself out of bed for *2 minutes*. This really is helping me to retrain my brain and body. Thanks so much!
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There is a writer in Japan who I think proposed a 1 minute rule -- same basic idea. It's easy to get ourselves to do 1 minute, but having done it, we often don't want to stop, and end up doing more, sometimes a lot more.
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I did this for the gym. I didn’t realize it was the two minute rule. I decided because my body does so much for me unconditionally, than I can devote two minutes to it. It worked!
