The Two-Minute Rule and Other Tiny Habits That Actually Stick
Why willpower fails and frictions win: a practical guide to building habits small enough that you can't talk yourself out of them.
Start stupidly small
The two-minute rule has two halves. For new habits: whatever you want to do, shrink it until it takes two minutes. 'Read more' becomes 'read one page.' 'Get fit' becomes 'put on running shoes.' The point is not the two minutes — it's showing up so reliably that the habit becomes part of who you are.
For overrun tasks: if something takes less than two minutes, do it now. Dishes in the machine, the reply to that one message, the bill on the counter. These micro-tasks are the grit in the gears of a tidy life.
The reason tiny works is that motivation is unreliable and friction is reliable. A habit you can do on your worst day is worth ten you can only do on your best.
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