"I do not have enough time in my day to workout"
"There's just not enough time for me to fit an hour workout in, between work, my kids, family.."
"I can't spend hours in the gym..."
Do these lines sound familiar to you? Have they played out in your own head? Well, I know I hear these things if not on a daily basis! And sure, me being a Personal Trainer it comes with the territory right? And I am sure you can already cue up my response to those statements. "You're not making it a priority!".
But, what if I told you that all it takes is 2 minutes every single day to see results?!
James Clear, author of Atomic Habits, hammers home the effects small changes have on yielding major results. In this book he talks about "the two-minute rule" which anyone can adopt and begin to transform their life from where it is currently at, to where they want to be. I will summarize this tactic below!
Clear states, "when you start a new habit, it should take less than two minutes to do." He makes the point that even though we all know we should start small, we find it entirely too easy to shoot big.. I mean we get excited typically and want to dive head first right at the start. That New Year's Resolution to begin exercising and eating healthy, so what happens? We rush to the store on Sunday and buy all the fruits, veggies, "healthy" foods to cook throughout the week. We are going to start meal prepping EVERY meal, no cheat days, we are going to crush it! On top of that we are going to the gym EVERY.SINGLE.DAY... Shoot, even at 6am! This scenario is a prime example, and common example I see when it comes to setting the bar too high at one time. We want to make our habits as easy as possible to start, and he says anyone can meditate for one minute, read one page of a book, or put one item of clothing away.
It may sound ridiculous to just read one page, or to simply just lace up your tennis shoes.. but its not getting caught up in the hype of completing this huge task, instead it is mastering the art of SHOWING UP.
"The truth is, a habit must be established before it can be improved." - James Clear
When it comes to anything, especially working out (which the word "work" is in it), but the secret to success is to always stay below the point to where it starts to feel like work. Always peel back before that point is reached. If you're having trouble mustering up the "motivation" to go exercise, simply tell yourself to get moving and stop no more than 5 minutes after. Yes, literally 5 minutes. James used this tactic to help one of his clients lose over 100lbs in the span of a few years (truly amazing). After multiple visits to the gym and simply leaving after 5 minutes each time, his client started thinking, "Well, I'm always coming here anyway. I might as well start staying a little longer."
Master the art of showing up. the rest will fall in line. We can apply this to any and every aspect of our life! Want to learn a new language? read 1 page a day.. want to be better in business? Make one call a day.. want to lose the weight you've always talked about, show up for 2 minutes! Rinse and repeat these tiny actions every single day.. Small steps and tiled big strides in the long-term, and we want to build long-term habits.
I look forward to seeing where you end up in 30 days, 3 months, 1 year!
Greatness starts within,