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How to Stop Procrastinating by Using the
Two-Minute Rule, 2 min rule, How…
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2 min rule
Strategies like this work for another reason, too: they reinforce the identity you want to build.
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once you’ve established the habit and you’re showing up each day, you can combine the Two-Minute Rule with a technique we call habit shaping to scale your habit back up toward your ultimate goal
Then, advance to an intermediate step and repeat the process—focusing on just the first two minutes and mastering that stage before moving on to the next level.
Habits can be completed in a few seconds but continue to impact your behavior for minutes or hours afterward.
Many habits occur at decisive moments—choices that are like a fork in the road—and either send you in the direction of a productive day or an unproductive one
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.
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the two minute rule
Even when you know you should start small, it’s easy to start too big. When you dream about making a change, excitement inevitably takes over and you end up trying to do too much too soon
When you start a new habit, it should take less than two minutes to do
The idea is to make your habits as easy as possible to start. Anyone can meditate for one minute, read one page, or put one item of clothing away
this is a powerful strategy because once you’ve started doing the right thing, it is much easier to continue doing it
t. A new habit should not feel like a challenge. The actions that follow can be challenging, but the first two minutes should be easy
The point is to master the habit of showing up. The
truth is, a habit must be established before it can be improved.
behavior change
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A commitment device is a choice you make in the present that locks in better behavior in the future.
Onetime choices—like buying a better mattress or enrolling in an automatic savings plan—are single actions that automate your future habits and deliver increasing returns over time.
Using technology to automate your habits is the most reliable and effective way to guarantee the right behavior.