Stop Procrastinating & Use the 2-Minute Rule

Does simply starting a task feel like the most daunting part of embracing a new habit? Do you find it hard to stay focused for long periods of time? Do you start something and quit after committing one or two times? Are you finding it hard to get off the couch and start a task? If you answered yes to any of these questions, the 2 Minute Rule might be right for you.

You’re probably asking, what is the 2 Minute Rule? Well, the idea is that rather than telling yourself that you are going to finish your readings or go to the gym, you chose a part of that task that will take 2 minutes. 

Sound confusing?

Here is an example:

Do you want to finish your readings for one class by the end of the night? Normally you would probably set a time that you want to be done by. But, with the 2 Minute Rule, your task becomes get up and go get the book from the other room. By doing this, you are allowing yourself to be present and show up for the task. Simply starting is the hardest part of a task, and it will result in thoughts like, “Well, I already have the book here. I might as well read it.”

The main goal of the 2 Minute Rule is to make yourself present and accountable. When the brain is stimulated by achievement, your body releases dopamine. Dopamine is a neurotransmitter that effectively creates a pleasurable and desirable sensation. Another benefit to having dopamine in your system is that it helps to keep you focused for longer periods of time. So not only are you starting the task (which can be the hardest part), you are also inadvertently motivating yourself for a longer period of time. 

Another Example:

You want to start going to the gym? Amazing! Normally, you would probably go for 3 days in a week and maybe do that for a few weeks before the habit starts to dwindle. BUT if you use the 2 Minute Rule, then you would go to the gym for 5 minutes. Yes, just 5 minutes. You’re probably thinking, “Why would I even go if I am just going for 5 minutes?”. Well, by forcing yourself to go, you will start thinking to yourself, “If I am already here, I might as well stay longer than 5 minutes”. This is a really widespread strategy among fitness trainers because you are taking the first step and getting there. A lot of people can’t even do that, so you get the sense of achievement rather than the disappointment if you don’t do your full workout. To make it simpler, you are tricking your brain into releasing dopamine, so you feel a stronger drive to continue and finish the task at hand.

A large part of the 2 Minute Rule is enforcing the fact that you want to be accountable for finishing the task. Using the gym example again, although your goal isn’t to work out, you are enforcing that you don’t want to be the kind of person who misses a workout. You are present and consistent, and that is a major key in developing a habit.

I am not saying that this will work for everyone, but I can confirm that it has worked for me after trying it for the past few weeks. I find that I am working harder and for longer periods of time. My focus and concentration have increased drastically, simply because I am being accountable and starting a small task that is a part of a larger project. 

If you haven’t tried it before, I highly recommend it. What’s the harm in giving it a try? After all, who doesn’t need a little motivation with exam season around the corner? 

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