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What is the two day rule?
Thanks for asking. After enjoying a period of relaxation during the summer, many of us return to studies or work with a desire to develop good habits and a better routine than the previous year.
It might be taking up a new sport, cooking healthy meals instead of ordering in, or going to bed earlier, for example.
but just like with New Year's resolutions, we often stick to them to start with only to let them slip after a few weeks.
Today we're going to talk about a method which may well help you stay on track, the two -day rule.
Is it really possible to adopt a good habit in just two days?
Actually it's more about the frequency at which you need to do something for it to become a habit.
The two -day rule means not allowing yourself to skip a new habit for two days running, so a day off here or there is allowed, adding an amount of choice and flexibility.
You might have experienced that feeling of panic when you miss a day at the gym, even though you promised yourself you'd go daily.
The danger is you then think you lack the necessary willpower to keep the habit up, and simply stop going altogether.
Well, the two day rule could help you avoid this pitfall.
According to chartered psychologist and author Kate Oliver, as quoted by stylist .co .uk, habits are simply behaviours we repeat consistently, but there is no requirement to repeat them perfectly.
So if your aim is to eat green vegetables with dinner every day, don't panic if you don't manage to do so on one occasion, as you can easily get back to it the next day.
How long does it take to establish a habit?
according to a study conducted by british researchers and published in the european journal of social psychology in 2009 it takes an average of 66 days to integrate new habits into our daily lives this process involves creating automatism in our brains the brain gets used to making different choices from before
with new neural pathways gradually strengthening while the old ones fade.
With the two day rule there's a margin of error built in to help that new habit become default behaviour.
Are there other tips for forming good habits?
Yes, for example you can set a specific time to do your new activity, to stop you from procrastinating.
Our willpower is actually strongest after we wake up, so the best option may be incorporating the activity into your morning routine.
An additional benefit is that starting your day on the right foot will reinforce your motivation for other challenges that crop up later on.
Removing other unnecessary barriers also helps.
For example, if you plan to go for a run or a swim in the morning, get your sports gear out the evening before, so you won't need to look for it when you wake up.
There you have it! Now you know what the two -day rule is.
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