Habits
Two-Minute Rule for Habits
The two-minute rule for habits shrinks goals to a two-minute start—building streaks and identity before scaling duration.
The two-minute rule for habits scales any goal to a version you can finish in two minutes—lace shoes, open the log, chop one vegetable—so you show up daily. It builds identity and streaks; you expand duration after the start is automatic.
It is a gateway, not an excuse to stop at two minutes forever on hard training.
Common questions
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Can the two-minute rule work for exercise?
Yes—start with shoes on or one set. After two weeks of showing up, extend to full sessions. The rule defeats avoidance, not training progression.
Related terms
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