How to Stop Procrastinating by Using the Two-Minute Rule
This chapter introduces the Two-Minute Rule as a method to combat procrastination and build new habits. It emphasizes the importance of starting small and making initial steps as easy as possible. The chapter also discusses decisive moments and habit shaping, explaining how small choices can significantly impact one's day and how to gradually increase the difficulty of a habit after it has been established.
Key Stories & Examples
Twyla Tharp's Cab Ritual
Dancer Twyla Tharp's habit of hailing a cab to the gym every morning ensures she completes her workout routine, showcasing how a simple trigger can lead to a larger desired behavior.
Even a tiny action, when made into a ritual, can be a powerful starting point for a larger habit.
Author's Evening Routine
The author shares his personal experience of how changing into workout clothes immediately after work serves as a trigger for going to the gym, compared to the alternative of collapsing on the couch.
A small initial action at a decisive moment can determine the course of subsequent actions and whether a desired habit is followed or not.
Reader's Weight Loss Journey
A reader who lost over 100 pounds started by going to the gym for only five minutes each day, gradually increasing the duration as the habit became ingrained.
Starting with a very small commitment can make it easier to establish a consistent habit, and momentum can build over time.
Greg McKeown's Journaling
Leadership consultant Greg McKeown built a daily journaling habit by writing less than he felt like, always stopping before it seemed like a chore.
Stopping before you feel burdened by a task can help you maintain consistency and avoid burnout.