Master Productivity with the 20 Second Rule

Master Productivity with the 20 Second Rule

Table of Contents:

1. Introduction
2. The Power of Default Behavior
3. The 20 Second Rule: Introduction
4. Shawn Achor and the 20 Second Rule
5. Applying the 20 Second Rule in Daily Life 5.1. Exercise 5.2. Healthy Eating 5.3. Limiting Phone and Social Media Use 5.4. Separating Work and Play
6. Making Desired Actions Easy, Unwanted Actions Difficult
7. Becoming the Master of Your Behavior
8. Skillshare: Making Learning Easy
9. Conclusion

The 20 Second Rule: How to Make or Break Habits with Minimal Effort

We all have habits that we want to change. Whether it's exercising more, eating healthier, or reducing our screen time, these changes require effort and motivation. But what if there was a way to make these changes easier? Enter the 20 Second Rule.

Introduction

In our fast-paced, convenience-driven world, it's natural to Seek out the path of least resistance. We often default to behaviors that are easy and require minimal effort, even if they aren't serving us in the long run. This is where the 20 Second Rule comes in. By implementing small changes that reduce the activation energy required to start a desired behavior and increase the obstacles for unwanted behaviors, we can make or break habits with minimal effort.

The Power of Default Behavior

Default behavior is the way something works when we start using it, whether it's a smartphone's settings or our own habits. Our default behaviors are what we automatically Gravitate towards when we're feeling stressed, tired, or lazy. They are our go-to options because they are convenient and effortless.

The problem arises when our default behaviors are not aligned with our goals or values. We find ourselves overindulging in bad habits or neglecting positive behaviors simply because they require effort. But what if we could change our default behaviors and make it easier to do the things we actually want to do?

The 20 Second Rule: Introduction

The 20 Second Rule is a behavioral approach coined by Shawn Achor in his book, "The Happiness AdVantage." It emphasizes the idea of reducing the barriers between desired actions and increasing the obstacles for unwanted actions. The rule suggests that by making certain behaviors 20 seconds easier to begin or 20 seconds harder to initiate, we can significantly change our default behaviors.

Shawn Achor and the 20 Second Rule

Shawn Achor experienced his own struggle with behavior change when he wanted to practice his guitar more often but found himself defaulting to watching TV instead. He realized that he needed to disrupt his default behavior to bring about a change. By moving his guitar out of the closet and onto a guitar stand in the living room, he made it easier to start practicing, while the effort required to retrieve the remote control batteries from another room made watching TV less convenient.

Applying the 20 Second Rule in Daily Life

The beauty of the 20 Second Rule lies in its versatility. It can be applied to various behaviors and situations to Create positive changes in our lives. Here are a few examples:

5.1 Exercise

If You want to exercise more often, make sure your gym is conveniently located on your route to work. This reduces the activation energy required to start your workout. Additionally, prepare your gym bag or necessary equipment in advance to eliminate the barriers of searching and scrambling.

5.2 Healthy Eating

To make healthy eating easier, remove all unhealthy food from your house. By having only healthy options readily available, you reduce the activation energy required to make a healthy choice. Consider preparing healthy meals in advance to further minimize the effort needed to eat well.

5.3 Limiting Phone and Social Media Use

Put your phone in another room or somewhere where it's not easily accessible. This creates a barrier between you and your phone, making unintentional usage less likely. Alternatively, delete social media apps or place them in a folder, and make your home screen work-related to reduce the temptation to mindlessly scroll.

5.4 Separating Work and Play

Create two separate user profiles on your computer—one optimized for work and the other for leisure. By keeping these activities separate, you minimize the distractions and reminders of work when you're trying to relax, and vice versa.

Making Desired Actions Easy, Unwanted Actions Difficult

The key principle of the 20 Second Rule is to make desired actions easier to start and unwanted actions harder to initiate. By reducing the barriers between ourselves and positive behaviors and increasing the obstacles for undesirable habits, we significantly increase the likelihood of engaging in the behaviors we desire.

Becoming the Master of Your Behavior

Default behaviors often dictate our actions without us even realizing it. By practicing the 20 Second Rule and intentionally examining our default behaviors, we can take control and make intentional choices rather than succumbing to what is most convenient in the moment.

Skillshare: Making Learning Easy

Learning is one of the most valuable habits we can cultivate, and Skillshare makes it easy. Skillshare is an online learning platform with thousands of classes across various disciplines. Whether you're a beginner or an expert, there's a class for you. Take advantage of Skillshare's free trial and explore classes that can help you develop new skills.

Conclusion

The 20 Second Rule offers a simple yet powerful approach to behavior change. By reducing the activation energy required to start desired actions, we can make positive changes in our lives with minimal effort. Whether it's exercising, eating healthy, or managing our screen time, implementing the 20 Second Rule can help us break free from default behaviors and become the masters of our own behavior. So take control, make those desired actions easy, and watch as your life transforms.