We’ve all been there—staring at a task we know we should do, but we just can’t seem to start. The longer we wait, the heavier it feels.

Enter the 2-minute rule, a tiny tool with massive impact.

This strategy helps you beat procrastination by removing mental friction. Once you start using it, you’ll realize how easy progress can feel.

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What Is the 2-Minute Rule?

The 2-minute rule, popularized by productivity expert James Clear, is based on one simple idea:

“If a task takes less than two minutes to do, do it immediately.”

But there’s a deeper application:
“When you start a new habit, it should take less than two minutes to do.”

The key is momentum, not perfection.

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Why It Works

• Removes resistance: Getting started is the hardest part. The 2-minute rule helps you break through the “activation barrier.”
• Builds identity: Small wins create a sense of accomplishment. You feel like someone who takes action.
• Rewires your brain: You train yourself to stop overthinking and just begin.

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Applying the Rule: Two Approaches

1. Quick Task Elimination
This version is for small to-dos:

• Reply to a short email
• Tidy your desk
• Put dishes in the sink
• Take out the trash

If it takes less than 2 minutes—do it now.

2. Starter Habits
Want to build a bigger habit? Start with a micro-version:

• Read 1 page of a book
• Do 1 push-up
• Write 1 sentence
• Meditate for 2 minutes

The goal isn’t to do it all. It’s to start.

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How to Turn 2 Minutes Into Full Momentum

Often, starting leads to more. You read 1 page and end up reading 5. You open your laptop and write for 20 minutes.

That’s the magic: you trick your brain into showing up.

But even if you don’t continue, you’ve succeeded. Why? Because:

• You honored the habit
• You kept the identity intact
• You maintained consistency

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How to Use the 2-Minute Rule in Your Daily Life

1. Link It to Existing Habits
After brushing your teeth, floss one tooth.
After pouring coffee, journal for 2 minutes.

2. Use Visual Triggers
Leave your book on your pillow. Put your shoes by the door. Make the first step obvious and frictionless.

3. Use a Timer
Set a 2-minute timer to make it official. Once the timer starts, no thinking—just do.

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Common Mistakes to Avoid

Mistake #1: Expecting full workouts or big results immediately
Remember, this is about momentum, not intensity. Don’t pressure yourself to continue once you start. You’ll naturally do more over time.

Mistake #2: Using it as a productivity “hack” without consistency
It works only if you apply it daily. Make it part of your system—not just a one-time trick.

Try it today: Pick one task you’ve been avoiding. Apply the 2-minute rule.
Just start—no pressure to finish. Let momentum take over.