The two minute rule is simple and is designed to make starting a new habit frictionless. The concept begins with a goal of a new habit, for example working out. This seems great right? You may be asking, “Why haven't I heard of this before?”. Oftentimes this strategy is overlooked, however I personally am a big advocate for it. It has helped me develop many new habits, for example working out daily, going to bed earlier and drinking more water.
- Working out started as doing 1 pushup a day.
- Going to bed early started as going to bed 1 minute earlier.
- Drinking more water started as drinking 1 glass of water a day.
These goals are incredibly simple, you cannot find a reason not to do them. Try to find 1 reason not to do 1 pushup a day. “I can’t do a push up, they hurt my wrists.” We'll do it on your knees. “I don’t like to sweat at night.” Do it before you shower. “I don’t have time.” This is the excuse I love. If you cannot find the time to do 1 pushup, you have bigger issues. Between calls, while watching tv, instead of going on Instagram. You can find the 5 seconds in your day needed to do that push up, especially if you remind yourself that it is for you and your long term health.
You have seen pictures like this before. We are bombarded with people with idealistic physiques. That person can be you. It’s a long, hard road, but it can start today. You are the only one responsible for making that change. These goals may seem pointless. Yes one pushup is better than zero, but you will never become fit this way. Once these simple goals become habits, build on them. Up your pushup count by one a day. By day 28, you will be doing 28 pushups! That’s crazy. In under 1 month, you will have surpassed the average capability of pushups.
15 to 19 years old: 23 to 28 push-ups for men, 18 to 24 push-ups for women. 20 to 29 years old: 22 to 28 push-ups for men, 15 to 20 push-ups for women. 30 to 39 years old: 17 to 21 push-ups for men, 13 to 19 push-ups for women. 40 to 49 years old: 13 to 16 push-ups for men, 11 to 14 push-ups for women
The two minute rule will not solve all of your problems or create your ideal you, not without effort that is. It demonstrates that breaking down a goal into simple daily challenges greatly increases your probability of success. Grab a piece of paper and a pen and write down 3 goals. Now break them down. Make them simple, extremely simple. “I will read 2 pages a day.” “I will take 100 extra steps a day.” Whatever it is, make yourself accountable. You can convince a friend to join you in your journey or create a reward for yourself.
The two minute rule is incredibly powerful. I was skeptical at first, but after 1 year of practice, I am convinced. It may not work for you, but give it a try. You don’t need to start a goal at the beginning of a week, month or year. Start today! Start now! Begin on your journey to a better you.