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Health Coach Tip: Mastering the 2-Minute Rule for a Head Start on Your Health Goals

Some great advice here using a James Clear concept.

According to James Clear, author of “Atomic Habits,” the philosophy known as “the 2-minute rule” suggests that any task that can be completed in 120 seconds or less should be done now instead of putting it off for later.

This can be applied to your health goals too!

I can admit that I put those two-minute tasks off too, but when I just do the task NOW, it fuels motivation big time!

Then I start on the next two-minute task.

Here are some ideas to apply the two-minute rule to better health:

  • Take a two-minute walking break. If you spend a lot of time sitting at a desk, taking a quick two-minute walking break every hour can help improve your circulation and save you from back pain.

  • Spend two minutes stretching to improve mobility and reduce stress.

  • Do a two-minute breathing exercise to bring a sense of calm and to keep stress and anxiety at bay.

  • Drink two glasses of water. I’m a big advocate of hydration for optimal health. It can help improve your energy levels and is great for digestion.

  • Grab a notebook or meal planning calendar and spend two minutes planning healthy meals. This may help you make better food choices, save time, and reduce stress around meal planning. Then when you have another few minutes…

  • Prepare healthy ingredients that you can use in the meals that you planned. You could wash and chop veggies, cook some brown rice, or marinate chicken or tofu. You can do more than you think in just a few minutes.

  • Instead of reaching for a bag of chips or a candy bar, take two minutes to make a healthy snack. Cut up some veggies and eat with hummus or make a fruit and veggie smoothie.

The two-minute rule is all about taking small actions that can add up to big results over time.

Give this a try and let me know how it goes in the comments!