The 2-Minute Rule:
A Small Habit That Transforms ADHD Productivity
If you live with ADD or ADHD, you know how starting a task can feel like climbing a mountain. Your brain might jump between ideas, struggle with focus, or freeze from overwhelm. That’s where the 2-Minute Rule becomes a game-changer.
The idea is simple: If something takes less than two minutes, do it immediately. Send that quick email, put away your mug, jot down that reminder. Small actions done right away reduce mental clutter and create a sense of progress.
But the real power of the rule lies in momentum. Once you start, even for two minutes, your brain shifts from resistance to action. Suddenly, opening your notes turns into writing a paragraph, and sorting one item becomes cleaning the whole desk.
For ADHD minds, this technique works because it provides instant gratification, structure, and a clear starting point—things the ADHD brain craves. Over time, those tiny wins build consistency, confidence, and focus.
Big goals don’t need big starts—just two minutes of action can change your whole day.
