The 2-Minute Rule for Habit Initiation

What is The 2-Minute Rule for Habit Initiation?

Scale down any new habit to a version that takes 2 minutes or less. 'Read before bed' becomes 'read one page.' 'Meditate for 20 minutes' becomes 'sit on the cushion for 2 minutes.' The insight from r/getdisciplined: the hardest part of any habit is starting, not continuing. Once you're in motion, you almost always keep going. This removes the activation energy barrier that kills most habits before they begin.

Is there evidence for it?

How do you do The 2-Minute Rule for Habit Initiation?

1. 1.Take your target habit and shrink it: what's the 2-minute version?
2. 2.Examples: 'Go to gym' → 'Put on gym clothes.' 'Journal' → 'Write one sentence.' 'Eat healthy' → 'Eat one fruit.'
3. 3.Do ONLY the 2-minute version for the first two weeks — do not exceed it even if you want to
4. 4.The goal is mastering the habit of SHOWING UP, not the activity itself
5. 5.After 2 weeks of consistency, gradually expand: 2 min → 5 min → 10 min → full habit
6. 6.Never increase by more than 10% per week
7. 7.If you miss a day, go back to the 2-minute version — never miss twice

How long does it take?

2 minutes (literally).

Is it hard to start?

Beginner.

> how Shift handles habits and addiction

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.