Put in the reps, tweak it and add details after you master showing up.

“When you’re trying to build a new habit, it’s easy to start too big. When you think about the change you want to make, your excitement and motivation can convince you to do too much, too soon. “ - James Clear

Have you ever done that? Set too lofty of a goal or wanted to change so much that you end up overwhelmed and gave up because it seemed too big to keep trying? If you’re human, I’m sure the answer is yes!

The most effective way I know to do this (build a new habit) is to follow the “Two-Minute Rule.” The Two-Minute Rule states, “When you start a new habit, it should take less than two minutes to do.” - James Clear

In the last blog on habits, you were challenged to start thinking differently. It is really the first step in changing habits. You were invited to explore that vision and dream and think of habits that support that identity and the outcomes you desire. Then narrow that down to one habit that you feel would be 90% successful as you also evaluate your beliefs and values around this habit. “To a large degree, your identity emerges out of your habits.” - James Clear

Today we are going to break that habit down even further into a habit that you can do in 2 minutes or less. The more reps you put in doing this habit, the more votes you cast for the vision of yourself that you want to be.

For example:

“Walk 10,000 steps each day” becomes “Put on your athletic shoes.”
“Keep the house tidy” becomes “put one item of dirty clothing in the laundry.”
“Handle stress more effectively” becomes “take 5 deep breaths every morning before you start the day.”
“Cook healthy meals” becomes “make a grocery list or get out your healthy recipe file.”

The idea is to make your habits as easy as possible to start. The Two-Minute Rule helps counterbalance our tendency to bite off more than we can chew. It also gives you a small way to reinforce your desired identity/vision and dreams each day. To start building the new habit, one baby step at a time. You put in the reps and your brain feels success. You get that instant gratification that helps build a new habit. Energy can be focused on short increments with an immediate pay off. Each time you complete the easy version of the habit you want to obtain; you are building the habit. You feel accomplished and that it is doable. The effort matches the reward. You don’t have to wait to see results cause they happen quickly so that you don’t lose focus.

Basically, you’re trying to build a “gateway habit” for a larger behavior or bigger ambition (dream, vision, or outcome) that you’re ultimately working toward. Make it easy to start and the rest will follow. You need to first build the habit, then you improve on the habit later. Your brain will be rewarded with the quick win and build your confidence and willingness to change. The more repetitions you get in, the more the habit becomes part of your identity. You support who you desire to be, and your beliefs grow, and your values change. Your behavior changes as you get the reps each day. You start to look the part, and each win brings you a step closer to the desired outcome.

Chew on this thought: What can you do for 2 minutes that will support the habit you chose to work on? Use the attached worksheet to take a deeper dive. Every broad life goal can be transformed into a two-minute behavior. Mastering the art of showing up is the point, if you can show up for 2 minutes and establish the habit, you can work on the finer details and improve it later.

The idea is to get comfortable with simply doing that habit for 2 minutes. Make it the standard so that the smallest action confirms the type of person you want to be.

Showing Up

Make it Obvi

Habits