Introduction: Have a to-do list that hangs over you like a dark cloud, making you feel stressed, but have no ounce of desire to get started? Do you procrastinate liking, scrolling, and laughing at things that can suck you down a rabbit hole on your phone? Good news! The issue you are facing isn’t due to a lack of willpower. Willpower is a finite commodity. The design around the excellent use of the 2-Minute Rule to trick your brain into action is a lot more clever. Here is how the 2-Minute Rule can transform you into an action taking machine.
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1. The secret: momentum is absolutely everything. We erroneously think we must, in fact, be motivated to act, but action is what provides motivation. The hardest thing to do is take the first step. The 2-Minute Rule is making a commitment to an action so small and easy to say yes to, that you can’t say no. Goals: “put on my sneakers and go outside” not “run 5 km.” “take out my computer” not “write 10-page report.”
2. Reduce the task to its smallest parts: Make your monstrous projects comfortable enough by breaking them down into 2-minute micro-tasks.
· Instead of: “Clean the whole house”→ Say: “Tidy up the books on the living room table.”
.Instead of: “Exercise for 1 hour” → Say: “Take out your yoga mat and do 5 push ups.”
· Instead of: “Write an article” → Say: “Open a word document and write your title.”
3. The snowball effect
The magic occurs once you get started. A lot of times when I put my sneakers on, I feel compelled to go out for a little jog. Once I write the title of my article, I often find myself coming up with ideas for the first paragraph. Such a small step creates a psychological moment, it makes the next easier. Rather than that intention of doing, it was only doing.
4. Create a ritual, not an effort
If you do this everyday, you will train your brain to associate your signal, “I have to do this,” with your action, “I will start right now with a small step.” It becomes normal, it becomes automatic. It is no longer effortful, mentally, which is exhausting as well.
5. Celebrate every micro-victory
Did you take out the garbage? BRAVO! Did you open your book? CONGRATULATIONS! Notice every little step you achieved. Every time you self-congratulate, you are releasing dopamine, the satisfaction and reward hormone. This is positively reinforcing your actions, and has you wanting to do it again.
In summary: Importantly, do not wait for motivation. It is simply not going to come. Get started with a small action. Breathe some life into that small action, and you may just discover a fire of unexpected motivation.
Today’s Call-to-Action: What is a task you continue to procrastinate? What is a single 2-minute step you could take today? Post your commitment in the comments!
