The start of a new year often brings a wave of motivation. We set goals, make resolutions, and feel a renewed sense of purpose. Whether it is exercising more, reading daily, or learning a new skill, we commit to building better habits. Yet, for many of us, this determination fades as January turns into February. The ambitious plans we made can feel overwhelming, and our new routines quickly fall by the wayside. If this sounds familiar, you are not alone! The key to success might not be more willpower but a simpler, more effective strategy.
The Habit Expert
James Clear is a writer and speaker widely recognized as a leading expert on habit building. His bestselling book, Atomic Habits, has sold millions of copies worldwide and provides a practical framework for improving every day. Clear’s work focuses on the science of small habits, continuous improvement, and self-development. He breaks down complex topics into simple behaviors that can be easily applied to daily life. His core message is that real change comes from the compound effect of small actions, not a few monumental ones. This approach has made him the go-to source for anyone looking to build lasting routines.
The Two Minute Rule Goes Viral
An especially powerful concept from Clear’s work gets extra traction on platforms like TikTok every New Year, as people are looking for ways to make their resolutions stick. Creators share his “Two Minute Rule” as a simple lifestyle hack to finally achieve habit goals. The rule is straightforward: when you want to start a new habit, break it down into a two-minute first step. This idea transforms daunting tasks into manageable actions. Instead of committing to “read a book every week,” you commit to “read one page.” Instead of “run three miles,” you start with “put on my running shoes.”
A video shared by the TikTok account @thementorhouse features James Clear explaining the principle. He tells the story of a man who successfully built a gym habit by following this rule. For the first few weeks, his goal was simply to drive to the gym, stay for five minutes, and then leave. It sounds almost too easy, but it worked. The man wasn’t focused on getting fit immediately. He was focused on mastering the art of showing up. This small, consistent action built the foundation for a permanent routine.
The response to this idea has been overwhelmingly positive. One user commented, “Totally. Show up. Perfection is the enemy of good enough.” Another person added, “That makes so much sense.” These comments reflect a collective realization that we often get tripped up by setting the bar too high. We aim for a perfect outcome instead of embracing an imperfect start.
@thementorhouse POWERFUL tip to make habits STICK. 🧠 Speaker: James Clear on The Rich Roll Podcast 🎙️ #atomichabits #habits #selfhelp #jamesclear ♬ original sound – The Mentor House
The Power of Showing Up
The beauty of the Two Minute Rule is that it shifts the focus from performance to consistency. It helps you build an identity as someone who follows through. Once you have established the habit of showing up, you can gradually increase the duration and intensity. That two-minute meditation can become ten. Reading one page can turn into a full chapter. The initial step is the hardest, and this rule makes showing up to take that step a no-brainer.
This year, instead of making grand resolutions that are difficult to sustain, try starting small. Embrace the power of two minutes. Small changes, when done consistently, lead to remarkable results over time. It is not about the single, heroic effort, but the quiet commitment you make to yourself each day. By starting small, you give yourself the best chance to build habits that last not just for a month, but for the entire year and beyond.
