The Key to Building Habits: James Clear’s ‘Two Minute Rule’

Renowned author and public speaker, James Clear, shared his insights on building habits that stick at BetterUp’s Uplift summit in San Francisco on April 11. Clear, best known for his bestselling book “Atomic Habits,” emphasized the importance of starting small with the “two-minute rule.”

With over 15 million copies sold, Clear’s book teaches the significance of developing better habits and achieving success through these behaviors. He acknowledged the challenges people face when trying to make significant changes, stating, “We’re so focused on optimizing that we don’t give ourselves permission to show up even if it’s just a small way.”

Clear introduced the “two-minute rule,” a technique that simplifies habit-building by breaking tasks down into two-minute increments. This approach can be applied to both personal and professional habits, making it easier to incorporate new behaviors into daily routines.

Critics have raised concerns about tricking the brain with this strategy, but Clear emphasized the importance of taking the first step. He highlighted the need to establish a habit before optimizing it, comparing it to starting with a small action like putting on workout clothes before going to the gym.

By pushing back against perfectionism and fear, the two-minute rule encourages individuals to overcome procrastination and take action. Clear emphasized the value of starting instead of over-planning, noting that planning can become a crutch if it hinders progress.

In a world focused on finding the perfect strategy, Clear’s message resonated with attendees, reminding them that sometimes the smallest actions can lead to significant changes in building lasting habits.