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How to Stop Procrastinating and Stick to Good Habits by Using the "2-Minute Rule

2017-November-29       Source: Chinadaily.com.cn

I call this little strategy the “2–Minute Rule” and the goal is to make it easier for you to get started on the things you should be doing.

I call this little strategy the “2–Minute Rule” and the goal is to make it easier for you to get started on the things you should be doing.


Here’s the deal…


Most of the tasks that you procrastinate on aren’t actually difficult to do — you have the talent and skills to accomplish them — you just avoid starting them for one reason or another.


The 2–Minute Rule overcomes procrastination and laziness by making it so easy to start taking action that you can’t say no.



第一部分 —如果做这件事用不了两分钟,那么现在就做。

Part I comes from David Allen's bestselling book, Getting Things Done.


It’s surprising how many things we put off that we could get done in two minutes or less. For example, washing your dishes immediately after your meal, tossing the laundry in the washing machine, taking out the garbage, cleaning up clutter, sending that email, and so on.


If a task takes less than two minutes to complete, then follow the rule and do it right now.



Can all of your goals be accomplished in less than two minutes? Obviously not.

你的所有目标能否在不到两分钟的时间里完成? 很明显不可能。

But, every goal can be started in 2 minutes or less. And that’s the purpose behind this little rule.

但是,每个目标都可以在2分钟以内开始。 这就是这个小规矩背后的目的。

It might sound like this strategy is too basic for your grand life goals, but I beg to differ. It works for any goal because of one simple reason: the physics of real life.



As Sir Isaac Newton taught us a long time ago, objects at rest tend to stay at rest and objects in motion tend to stay in motion. This is just as true for humans as it is for falling apples.


The 2–Minute Rule works for big goals as well as small goals because of the inertia of life. Once you start doing something, it’s easier to continue doing it. I love the 2–Minute Rule because it embraces the idea that all sorts of good things happen once you get started.


Want to become a better writer? Just write one sentence (2–Minute Rule), and you’ll often find yourself writing for an hour.

想成为一个更好的作家? 只要写一句话(2分钟规则),你会经常发现自己写了一个小时。

Want to eat healthier? Just eat one piece of fruit (2–Minute Rule), and you’ll often find yourself inspired to make a healthy salad as well.

想吃的健康吗? 只要吃一块水果(2分钟规则),你会经常发现自己灵感迸发制作了一道沙拉。

Want to make reading a habit? Just read the first page of a new book (2–Minute Rule), and before you know it, the first three chapters have flown by.

想形成阅读习惯吗? 读一本新书的第一页(2分钟规则),然后不知不觉,你已经读完前三章了。

Want to run three times a week? Every Monday, Wednesday, and Friday, just get your running shoes on and get out the door (2–Minute Rule), and you’ll end up putting mileage on your legs instead of popcorn in your stomach.

想每周跑三次步? 每个星期一,星期三和星期五,穿上跑步鞋就出门(2分钟规则),你将发现你已经跑了好几英里,而不是闲着没事吃爆米花。

The most important part of any new habit is getting started — not just the first time, but each time. It’s not about performance, it’s about consistently taking action. In many ways, getting started is more important than succeeding. This is especially true in the beginning because there will be plenty of time to improve your performance later on.


The 2–Minute Rule isn’t about the results you achieve, but rather about the process of actually doing the work. It works really well for people who believe that the system is more important than the goal. The focus is on taking action and letting things flow from there.



I can’t guarantee whether or not the 2–Minute Rule will work for you. But, I can guarantee that it will never work if you never try it.

我不能保证2分钟规则是否适合你。 但是,如果你永远不去尝试,我保证它永远不会奏效。

The problem with most articles you read, podcasts you listen to, or videos you watch is that you consume the information but never put it into practice.


I want this article to be different. I want you to actually use this information, right now.


What’s something you can do that will take you less than two minutes? Do it right now.


Anyone can spare the next 120 seconds. Use this time to get one thing done. Go.


Source:孔维芹&yaning from language.chinadaily.com.cn

Editor: 陈锦霞

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