Sticking To Habits You Thought Were Impossible in Just 2 Minutes a Day

In order to achieve your goals, you need to be able to stick to the habits that will get you there. This can be a difficult task for many people, especially if they have a hard time sticking to habits in the first place. That’s why I’m here to help as your business companion! In this guide, I will teach you how to form habits in just 2 minutes a day. It may sound too good to be true, but it’s not. All you need is to plan this out and spend 2 minutes a day

What’s The Secret To Developing Good Habits?

What’s shocking is the secret hasn’t changed…Developing habits is all about creating a routine and sticking to it. When you create a routine and stick to it, your brain starts forming new neural pathways that will automatically make the habit. This is known as neuroplasticity, which is the ability of the brain to change its structure and function in response to experience. The more you do something, the easier it becomes. It’s essential to start small and gradually increase the intensity or frequency of the habit. But you knew all this already…So why can’t you just follow this thought process and accomplish all your goals in less than a month?

The answer is simple: because we get in our own way. We become our own worst enemy when it comes to sticking to habits. We procrastinate, make excuses, and allow other things to take precedence over our goals…Let’s not deny that studies show we are seeing more ADHD diagnoses and information overload playing a significant part in our problem of developing good habits, but you can still accomplish this goal.

So how do you accomplish this? Get your brain addicted to building habits (the good ones) and understanding the science behind goal orienting and rewarding.

Your Brain Likes Habits That Reward

Our brain loves being rewarded; in fact it thrives on it. The brain releases neurotransmitters like dopamine and serotonin when we do things that make us happy or what we count as a reward. This is one of the reasons why people tend to form habits around things that make them feel good.

When it comes to developing a habit, we need to be able to see an immediate reward, or else our brain won’t want to do it. So to build the best habit, give yourself a small amount of dopamine and serotonin that will be worth the 2 minutes every day. The key to this is knowing what you can reward yourself in small increments to choose from.

Write Out a List of 25 Rewards

In order to accomplish those big habits we were talking about, you need to have enough rewards to keep your brain happy. Write down a list of easy and manageable rewards for accomplishing your 2-minute task. Don’t be ashamed of what any of those are. In fact, they are that much more rewarding because they are going towards a good cause. Once you do that, then it’s up to you.

But Why just 2 Minutes, And What Habits Can I Accomplish In That Time?

When people have bad habits they want to break, does it work for everyone who stops cold turkey? For some, it can but for most people that won’t work. The same goes for habits; we need to start small and increase over time.

The reason two minutes is so important is that it’s just long enough to get started on a task but not too long that you’ll make excuses to procrastinate. It’s a manageable amount of time that anyone can dedicate to their goals.

Here are a few examples of career habits you can do under 2 min

  • Checking and responding to 1 email/contact you have held off for too long
  • Reviewing and updating your calendar for the next few days
  • Learning something new in your industry
  • Confirm an aspiration to yourself

Here are a few examples of personal habits you can do under 2 min

  • Stretching and light breathing
  • Journaling
  • Drink a glass of water
  • Learn something new

How To Stay On Track Of Your Habit

We know that rewarding helps to stay on track, but this might not work every time out of our lack of memory. We often forget the little things we are trying to build, so we need reminders.

Set an alarm: This is probably the most common and effective way to remind yourself of something. You can set as many alarms as you need for different habits throughout the day.

Make it visible: If you are trying to establish a morning routine, put a reminder by your bed the night before, or have something visual you can see right when you get up.

Leave yourself a note: This can be done electronically or physically. If you are trying to remember to do something later in the day, leave yourself a note on your computer or phone, or even write it down on a piece of paper and put it in your pocket.

Ask someone else to remind you: If you have trouble remembering things, ask a friend or family member to help you out. This can be done in person or even via text message or email.

There are many different things that you can do in just 2 minutes a day, and everyone has that amount of time. No matter how busy you are, you can always find just two minutes somewhere in your day.

What’s Next?

Follow the routine and treat it like it’s the highest priority of your day. If you get nothing else done but that 2-minute habit, then you have accomplished your goal for the day. Then once you get your 2-minute habit down after a straight week, add another 2-minute habit to the mix, then maybe the next one is a 10-minute habit.

If you haven’t read this book already, I highly recommend the book Atomic Habits by James Clear. It’s a great read that goes more in-depth into habits and how to make them stick. It also explores this similar concept of 2-minute habits and how they can change your life.

But it all starts with just those 2 minutes, and I promise you if you stick to it, you will see results that were once impossible before three months.

How To Slow Down Time: The No Bullshit Guide

In today’s world, time seems to be moving faster than ever. We are constantly bombarded with new information, and it feels like there is never enough time to get everything done. This can be incredibly frustrating when it comes to our careers. How can we achieve our goals if time keeps slipping away? In this article, I will share with you the secret to slowing down time and the studies behind why it works.

Information overload

Information overload is one of the biggest problems we face today. We are constantly bombarded with new information, and it can be challenging to keep up. Not only is this overwhelming, but it can also lead to time wasted trying to process all of this information. It can be difficult to focus on our careers when so much is happening around us.

Scientists have measured the amount of data that enters the brain and found that an average person living today processes as much as 74 GB of information a day. 500 years ago, 74 GB of information would be what the equivalent of a multiple noble prize winner would receive in a lifetime, through books and stories.

We are constantly bombarded with new information from all sides. Whether through our careers/businesses, the internet, television, social media, or just our everyday lives, we are constantly taking in new data. This can be overwhelming and lead to time wasted trying to process everything. So how is “slowing down time” related to all this? The secret is not in the time we keep track of through watches and days but in our Mind Time.

Understanding ‘Mind Time’

Mind time is a term that Cambridge University scientists created to describe how we perceive time as we age. It is different from the time we track with watches and days and is based more on our memories and how we remember things. Our mind time is the rate at which we process-visualizations and experiences.

When we are engaged in new and exciting experiences, time seems to slow down at that moment. For example, think of an exciting day where minutes felt like hours? Can you recall how much you got to experience or learn something new during that time? This is our mind time working for us. It can also work the opposite.

Time seems to speed up when we are bored or do something mundane. This is because our brain is processing less information. After all, we have “experienced it,” so our brain doesn’t make it into its mind time. See how you are losing time now?

How To Trick your Mind Time to Slow Down

Now that you understand how mind time works, what is the secret to slowing down time? It’s simple; you balance your Mind Time and cause it to perceive time slower. This balance is determined by the switch between adrenaline/cortisol (stress), and dopamine/serotonin(happiness) levels to process information. Your brain NEEDS both combinations. The key is to find ways to keep your brain actively processing data in a balance that doesn’t lean too far into these two chemical combinations in the brain. This takes dedication and practice but doing this every day can give you at least 2-3 hours a day of your time back.

Journaling

Journaling is a great way to keep your mind time active and slowed down. In journaling, you are actively taking in new information and processing it. This can help you focus on your career and keep track of your goals and progress.

Not only is journaling great for time management, but it can also be a form of self-care. When you take the time to write out your thoughts and feelings, it can be constructive in releasing any negative emotions you may be feeling. It can also help you to reflect on your day and find ways to improve for the next day.

You don’t have to write a novel or even more than a few sentences; write something down. A word, a sentence, even save an image.

Get Yourself Organized

Organize your business & personal life. This will help you reduce the amount of information you are taking in, making it easier for your mind to process the experiences that truly matter. Get an efficient digital calendar and a life/career manager. I use ClickUp (it’s free) as a way to organize my personal and business life.

One study found that when people were asked to focus on multiple tasks at once, they perceived time as passing more quickly than when they only focused on one task. This is because our brain has to switch between tasks, which takes time and energy. When we focus on just one thing, our brain can work more efficiently and process the other information.

Use the Pomodoro Technique

The Pomodoro technique is all about short bursts of productivity and reward. You work for 25 minutes and then take a five-minute break (or reward yourself with the equivalent). After four Pomodoros, you take a longer break of 20 minutes or more (or reward yourself higher). Your reward to yourself can be anything that provides the dopamine/serotonin portion of your brain. Just be careful of abusing this reward system.

This technique is based on the theory that if we break down time into manageable chunks, we can get more done and feel less overwhelmed.

Spend Less Time In Your Mind

From all the previous points I made, we spend too much time “thinking” about what’s next. This is time that we could be using to DO something. This is why the next point I want to make is:

Stop dwelling on the past or worrying about the future, and live in the present moment.

This doesn’t mean you should forget your goals or ignore your responsibilities. You have that written down somewhere if you followed my tip about getting organized; it just means that you should focus on what you can do right now to move closer to your goals. And when you’re finished with that task, move on to the next one. Flip a coin if you have to make a decision, and remember you control how “fun” that task can be.