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The 2–Minute Rule overcomes procrastination by automating the decision-making process, making it so easy to start taking action that you can’t say no.
It consists of breaking down tasks into chunks that can be completed into 2 minutes and deciding to do immediately any tasks that fit into this timeframe. Obviously, many goals take more than 2 minutes, but following this rule allows you to kickstart a habit and slowly add on to it, making it less likely that you will give up.
The 2–Minute Rule allows you to develop a process of consistently taking action, regardless of goal achievement. The focus is on taking action and letting things flow from there.
The 2–Minute Rule works for big and small goals because of the inertia of life. Once you start doing something, it’s easier to continue doing it. And beginning is the hardest part of a new habit — not just the first time, but each time.
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... try this: do something you want to make into a habit for 2 minutes and then stop. And keep repeating.
This reinforces the identity you want to build and, eventually, you will feel ...
The point is not to do one thing, but to master the habit of showing up. A habit must be established before it can be improved.
Mastering the art of showing up, the first 2 minutes become a ritual at the beginning of a larger routine. This is the ideal way to master a difficult skill. The more you ritualize the beginning of a process, the more likely it becomes that you can slip into the state of deep focus that is required to do great things.
The Rule states “When you start a new habit, it should take less than 2 minutes to do.” So break down your habits into tasks that can be accomplished within 2 minutes.
The idea is to make your habits as easy as possible to start. Making a task from a habit short makes it feel less like a challenge and it works as a “gateway habit” that leads you down a more productive path.
It’s easy to loose track of time after starting a 2-minute task. Although it’s a good thing that you can immerse yourself in a task that you had to use the 2-minute rule to begin with, losing tr...
Procrastination is more about our emotions than our tendencies for laziness or just being “bad at deadlines”. At its core, we procrastinate to keep ourselves happy in the moment....
We have two ways of dealing with our procrastination:
Often starting a task is the biggest hurdle. Research shows that progress—no matter how small—can be a huge motivator to help us keep going.
Set the timer for just 5 or 10 minutes. While the timer’s running, you don’t have to work, but you can’t do anything else. You have to sit with your work, even if you don’t get started.