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TL;DR
Shrink the habit until you can't skip it. Not 5k — put trainers on. Not 30 push-ups — do one.
Why this matters
Identity-based habits (I am the kind of person who...) outperform outcome-based goals in behaviour-change research.
Source: NHS — Physical activity guidelines for adults
You don't build the habit of running by running. You build it by proving to yourself you show up.
- 1Don't aim for 5k. Aim to put your kit on.
- 2Don't aim for 30 push-ups. Aim for one.
- 3The point isn't the two minutes. It's the identity — you're the kind of person who does this.
- 4Once the two minutes happens, momentum usually takes over.
COMMON MISTAKES
- ×Feeling silly doing 'only' 2 minutes. The 2 minutes is the point.
- ×Skipping when you 'don't feel like the full version'. You're not doing the full version.
- ×Overcommitting once you feel good — burns you out.
LEVEL UP
- ↑Layer three 2-minute habits into a 6-minute stack.
- ↑Track it on paper with an X.
- ↑Tell someone else the rule so you both hold it.
Take it with you
Branded downloads. Free. Print the PDF, share the poster.
7-Day 1% Challenge
STACK THE WINS.
0/7 days done · 0%
Your next step
Shrink the thing you've been avoiding to its 2-minute version. Do that today.
Sources
Next in 1% Better
The Weekly Review (10 minutes, Sunday night)