Habits
Two Minute Rule Start
The two minute rule start shrinks habits to under two minutes of action—lowering activation energy so showing up becomes automatic before scaling up.
The two minute rule start scales any habit to a version you can begin in under two minutes—lace shoes, open the journal, roll out the mat—so activation energy drops. Completion matters less than showing up; expansion happens after the start is automatic.
Pair with obvious cues and immediate rewards.
Common questions
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Does the two minute rule mean only two minutes forever?
No—it is an on-ramp. Once starts are automatic, extend duration naturally. The rule prevents skipping entirely on hard days.
Related terms
Put Two Minute Rule Start into practice
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