The 2-Minute Rule: How to Build Good Habits and Break Bad Ones
2025-12-22 by Gonçalo Alves
The Secret to Starting
The 2-Minute Rule, from James Clear's book "Atomic Habits," states that when you start a new habit, it should take less than two minutes to do.
- "Read before bed each night" becomes "Read one page."
- "Do thirty minutes of yoga" becomes "Take out my yoga mat."
- "Run three miles" becomes "Put on my running shoes."
The idea is to make it so easy to start that you can't say no. Once you've started, it's much easier to continue.
How to Use It with a Timer
Set a Pomodoro timer for just two minutes. For those two minutes, do the easiest possible version of your desired habit. This simple act of starting - similar to timeboxing - builds the foundation for consistent routines.