Most people fail at new habits because they go too big, too fast. What if the secret to long-term change wasn’t intensity — but simplicity?
Let’s introduce the 3-Minute Rule — a tiny shift that creates massive momentum.
If a habit takes less than 3 minutes, you're more likely to do it consistently. This builds trust with yourself and creates a foundation for expansion.
- 3 deep breaths before a meal
- Writing 1 sentence in your journal
- 1-minute plank or 3 stretches
- Filling your water bottle
- Taking supplements
- Reading 1 inspirational quote
- Overcomes resistance
- Doesn’t require motivation
- Reinforces identity ("I’m the kind of person who…")
- Builds habit stacking potential
Once the 3-minute habit is in place, you can naturally build on it:
- 3 minutes of movement becomes 10
- 1 sentence becomes a full journal entry
Lasting transformation comes from tiny, repeatable choices. Don’t underestimate the power of 3 minutes — it can change your life.