How many times have you told yourself that you’re going to work out tomorrow, only to snooze your alarm 5 times because “It’stoo cold to get out of bed”? Or, what about saying you’re going to drink more water, but you don’t even carry a water bottle with you. There are certain energy-saving tactics that you can do to make things easier. And who doesn’t want to make healthy habits easier? It’s hard enough starting a new plan or focusing on a new goal – let’s make those steps to success so much easier!
I try to read a lot. And, if I don’t have a new book to read, I often re-read books I have read before. One of them being The Happiness Advantage by Shawn Achor. I have read it at least 5 times. In his book, he outlines the 7 principles of the happiness advantage – one of them being the 20-second rule when it comes to creating new habits.
The 20-Second Rule
If you want to create a new habit, you have to make it easy to integrate by decreasing the activation energy for the habits you want to implement. In a nutshell: the less time it takes to get done (ideally 20 seconds or less), the more likely you’re going to do it!
Here are some examples of the 20-second rule in real life:
- Put your gym clothes right by your bed so you can just wake up and do your adidas Training app workout
- Keep a water bottle with you at all times to ensure you drink more
- Keep a pitcher of water at your desk so you can meet your daily hydration needs
- Keep your guitar in the living room (not in the closet) if you want to practice more (Achor’s example)
- Keep your vitamins right next to your bed, with a glass of water, so you don’t forget to take them in the morning
With that being said, the same can be said for reversing bad habits. If you increase the activation energy it takes to do those habits you are trying to avoid, then you’re less likely to do them.
- Don’t keep sweets in the house if you want to lose weight
- Take the batteries out of the remote control if you want to stop plopping down on the couch and watching TV. Put them in a room that’s more than 20 seconds away (Achor’s example)
Willpower isn’t always so helpful
Willpower fluctuates, and sometimes we just don’t feel like doing the things we said we wanted to do. You cannot rely solely on willpower or some of those tougher, more stressful days will get you – I promise. Set yourself up for successful, new habits with the 20-second rule.
Did this posting have your wheels turning about ways you can implement the 20-second rule in your life? Share it with us in the comments section below.
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Lunden Souza Lunden Souza is an Online Fitness & Lifestyle Transformation Coach. She helps people all over the world create a sustainable healthy lifestyle, so they'll never have to "start over" again! Connect with @lifelikelunden for real-life strategies to get on track for long-term health in both body and mind.View all posts by Lunden Souza
As an avid reader and enthusiast in the realms of habit formation and personal development, I've delved into numerous works by experts in the field. One such noteworthy source is "The Happiness Advantage" by Shawn Achor, a book I've not only read but revisited multiple times to extract its profound insights. The 20-second rule, a concept highlighted in Achor's book, has become a cornerstone in my understanding of habit creation and maintenance.
The 20-second rule, succinctly put, emphasizes the crucial role of reducing activation energy for forming new habits. This principle suggests that the easier it is to integrate a habit into your routine, ideally taking 20 seconds or less, the more likely you are to follow through. Lunden Souza's article brilliantly applies this concept to daily habits, making them more accessible and achievable.
Let's break down the key concepts mentioned in the article:
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Activation Energy: The term refers to the initial energy required to start a process. In habit formation, reducing activation energy involves making the desired behavior as easy as possible to initiate. For instance, placing gym clothes by the bed minimizes the effort needed to start a workout.
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20-Second Rule: This rule underscores the idea that if an activity takes less than 20 seconds to start, you're more likely to do it. The article provides practical examples such as keeping a water bottle nearby or placing vitamins next to the bed for easy access.
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Reversing Bad Habits: The article suggests that increasing the activation energy for undesirable habits makes them less likely to occur. Examples include not keeping sweets in the house to avoid temptation and relocating the remote control batteries to make watching TV a less convenient option.
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Willpower's Limitations: Souza highlights the fluctuating nature of willpower and its unreliability on challenging days. Instead of relying solely on willpower, the 20-second rule offers a proactive approach to setting up an environment conducive to positive habits.
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Daily Habits: The article encourages readers to implement the 20-second rule in their lives by providing practical examples such as preparing for workouts, staying hydrated, and fostering habits like practicing a musical instrument.
In conclusion, the 20-second rule is a powerful concept that can significantly impact habit formation. By understanding and applying this principle, individuals can make positive changes in their daily routines with greater ease and consistency.
