Motivation· ADHD-specific
2-Minute Rule
If it takes less than two minutes, do it now. If it's a bigger habit, just do the 2-minute version.
Low Effort2 minAnti-procrastination
The Science
Lowering the activation threshold beats motivation; the hardest part of any habit is starting it.
How to do it
- 1Spot the task.
- 2Ask: under 2 minutes?
- 3Do it before your brain has a chance to negotiate.
Printable template
2-Minute Rule Tracker
A week of micro-wins. If it's under two minutes, do it now.
Week of
Day
Trigger
2-min action
Done
End of week
What got easier?