The two minute trick is genuinely brillant for overcoming that initial resistance barrier. I've noticed that once I get past that first hurdle, my brain almost forgets why it was resistng in the first place. The ego protection angle is also somthing I hadn't fully considered before, but it makes so much sense. When we frame difficult tasks as experiments rather than tests of our abilities, we remove that identity threat entirely.
The two minute rule and doing the setup is really helpful. I have noticed when I feel lazy to go to badminton I just put on my sports wear and then I just go. The two minutes rule is really helpful it helps to overcome the initial resistance to start the task. The difficult part is always starting.
Some days it’s just sitting up in bed. Since I’ve been learning more about reframing difficult tasks, I’m realizing I’ve been doing this as long as I can remember. Now though, instead of feeling like I’m negotiating with myself all the time, I find it’s getting more familiar to take action instead. What if I just sit up now instead of turn over, I’ll think. And then before I have another thought I’m sitting up putting my glasses on. Winning lol.
That’s a great way to phrase it. It is a brutal act to go against that voice in your head. What has become apparent to me, though, and maybe I’m just a big ol’ softy, is that the voice hasn’t been replaced as much as it’s evolved to learn to listen. Something has been transcended. Not sure what yet.
As a new Substack user, this is my First interesting read and I resonated with it very deeply. It also came at a point of me trying to figure out why I always started but never followed through, or why starting itself was always hard, or the constant itch to want better but being stuck in the all-or-nothing cycle. This is golden. I love the part about allowing yourself to be a beginner, as someone who switched careers, I’m excessively hard on myself about not knowing certain things, and intentionally avoiding any task that makes me uncomfortable (the ego protection thing you mentioned), this read is kind, it is very easy to receive, and comprehend. I’m all for establishing systems and habits that even if I do for 5mins, it sticks and the 2min rule just altered my brain chemistry! Very good read Dominic!
Hi there. I just read your comment - and how it resonates with me! I am new to substack and first item that came up on my screen was Dr. Dominic's. It is such a very positive read and I shall adopt his strategies because all I do lately is procrastinate 😂. I wish you well on your new journey here .. it is really quite exciting. My nightly read will include Dr. D.
I love this breakdown so much because it finally names what most of us secretly battle every single morning: not laziness, but the biology of being human. What you wrote about emotional resistance hit me hardest. I’ve spent years thinking I needed more discipline, when really I just needed to shrink the task down to something my nervous system could actually metabolize. Two minutes. One sentence. A setup instead of a start. It feels like grace disguised as strategy. Thank you for making this feel doable and, honestly, kinder. Tomorrow morning, I’m absolutely stealing your advice: just win the first two minutes.
I appreciate your reminder to break things down into tasks that are more manageable and reframing the way we think about accomplishing goals that we are working towards. Although I would say that my monotropic tendencies can help me to get a lot done, and have a natural preference to accomplish work/tasks in "batches," it can get me stuck in all or nothing mentalities that lead to episodic periods of overwhelm/analysis paralysis &/or burnout, where I feel unable to do anything. I would say that strategy 5 has become one of my go-to strategies when trying something new or navigating new spaces, as it takes a bit of the pressure off of having to do everything perfectly.
Interesting (overwhelm/analysis paralysis &/or burnout,)this describes my husband to a T he gets so upset with himself because he makes all these plans in his head about what he wants to do or get done but usually doesn’t . I know that it bothers him but I don’t want to say or do anything to make him feel bad about getting nothing done . I feel he over thinks everything but 😐 . I think I will suggest the 2 minute rule 🤞🏼
Fave line is "Your brain is always going to send you dramatic messages." As someone with ADHD that is so true and learning to block out the drama is one of the hardest things. Thanks for these tips.
As a new user , this was my 1st read. I have been procrastinating with everything in mu life right now. Even now as I started to read this article I got bored my mind told me let's read it next time and watch reels for now
now. Yet after so much thoughts and resistance I completed reading it though it took me unusual amount of time but I did it and also rewarded my self. Thank you , I finally took my first step towards self improvement. This was helpful.
I found these very useful. I have used, “I’m just a beginner,” and “I am just experimenting,” before to great success. Not so much for ego reasons, but for myself, to help with perfectionism.
This is so brilliant, and I often find such guides to be tedious at best. As I read on, the realisation dawned that I’d somehow internalised bits and pieces of your advice ocer the years without even realising! Definitely saving this article to savour it more, thanks for sharing <3
Thanks for this post! Super helpful tips! In particular, I find breaking large things up in to much smaller tasks makes me much more able to begin them. I tend to avoid large tasks in favor of smaller ones.
The two minute trick is genuinely brillant for overcoming that initial resistance barrier. I've noticed that once I get past that first hurdle, my brain almost forgets why it was resistng in the first place. The ego protection angle is also somthing I hadn't fully considered before, but it makes so much sense. When we frame difficult tasks as experiments rather than tests of our abilities, we remove that identity threat entirely.
Thanks I’m glad you found it useful!
To add to this, I read a great line from George Mack (not sure how to tag him here) that’s about reframing problems as puzzles.
So instead of, “this is a problem,” say, “this is a puzzle.” You go from an insurmountable situation to something that has a solution
The two minute rule and doing the setup is really helpful. I have noticed when I feel lazy to go to badminton I just put on my sports wear and then I just go. The two minutes rule is really helpful it helps to overcome the initial resistance to start the task. The difficult part is always starting.
Some days it’s just sitting up in bed. Since I’ve been learning more about reframing difficult tasks, I’m realizing I’ve been doing this as long as I can remember. Now though, instead of feeling like I’m negotiating with myself all the time, I find it’s getting more familiar to take action instead. What if I just sit up now instead of turn over, I’ll think. And then before I have another thought I’m sitting up putting my glasses on. Winning lol.
Thats so great to hear
Microstsps kill excuses
That’s a great way to phrase it. It is a brutal act to go against that voice in your head. What has become apparent to me, though, and maybe I’m just a big ol’ softy, is that the voice hasn’t been replaced as much as it’s evolved to learn to listen. Something has been transcended. Not sure what yet.
As a new Substack user, this is my First interesting read and I resonated with it very deeply. It also came at a point of me trying to figure out why I always started but never followed through, or why starting itself was always hard, or the constant itch to want better but being stuck in the all-or-nothing cycle. This is golden. I love the part about allowing yourself to be a beginner, as someone who switched careers, I’m excessively hard on myself about not knowing certain things, and intentionally avoiding any task that makes me uncomfortable (the ego protection thing you mentioned), this read is kind, it is very easy to receive, and comprehend. I’m all for establishing systems and habits that even if I do for 5mins, it sticks and the 2min rule just altered my brain chemistry! Very good read Dominic!
Excited to be here!
Thanks so much! Glad you enjoyed it
Hi there. I just read your comment - and how it resonates with me! I am new to substack and first item that came up on my screen was Dr. Dominic's. It is such a very positive read and I shall adopt his strategies because all I do lately is procrastinate 😂. I wish you well on your new journey here .. it is really quite exciting. My nightly read will include Dr. D.
Omg Tina!😅
Thank you so much!
I wish you well in your journey also.
Same
I love this breakdown so much because it finally names what most of us secretly battle every single morning: not laziness, but the biology of being human. What you wrote about emotional resistance hit me hardest. I’ve spent years thinking I needed more discipline, when really I just needed to shrink the task down to something my nervous system could actually metabolize. Two minutes. One sentence. A setup instead of a start. It feels like grace disguised as strategy. Thank you for making this feel doable and, honestly, kinder. Tomorrow morning, I’m absolutely stealing your advice: just win the first two minutes.
Grace disguised as strategy!
The best thing about this article is that it's all in the language that we use.
No willpower. No hate. No ego.
Just understanding, patience, and persistence
The ego-protection part hit hard—wild how resistance isn’t about the task, it’s about defending the story we tell ourselves and the ego.
I appreciate your reminder to break things down into tasks that are more manageable and reframing the way we think about accomplishing goals that we are working towards. Although I would say that my monotropic tendencies can help me to get a lot done, and have a natural preference to accomplish work/tasks in "batches," it can get me stuck in all or nothing mentalities that lead to episodic periods of overwhelm/analysis paralysis &/or burnout, where I feel unable to do anything. I would say that strategy 5 has become one of my go-to strategies when trying something new or navigating new spaces, as it takes a bit of the pressure off of having to do everything perfectly.
Totally get you with the overwhelming feeling!
Interesting (overwhelm/analysis paralysis &/or burnout,)this describes my husband to a T he gets so upset with himself because he makes all these plans in his head about what he wants to do or get done but usually doesn’t . I know that it bothers him but I don’t want to say or do anything to make him feel bad about getting nothing done . I feel he over thinks everything but 😐 . I think I will suggest the 2 minute rule 🤞🏼
Fave line is "Your brain is always going to send you dramatic messages." As someone with ADHD that is so true and learning to block out the drama is one of the hardest things. Thanks for these tips.
Glad you liked it!
As a new user , this was my 1st read. I have been procrastinating with everything in mu life right now. Even now as I started to read this article I got bored my mind told me let's read it next time and watch reels for now
now. Yet after so much thoughts and resistance I completed reading it though it took me unusual amount of time but I did it and also rewarded my self. Thank you , I finally took my first step towards self improvement. This was helpful.
Glad you found it useful!
I found these very useful. I have used, “I’m just a beginner,” and “I am just experimenting,” before to great success. Not so much for ego reasons, but for myself, to help with perfectionism.
Thank you for the others.
Thanks - I’m glad you found it useful!
This is such an amazing piece..it felt like it's was meant for me.
I tried it out this morning. Got up. Did a few exercises. Feel the better for so doing. 🙏
This is so brilliant, and I often find such guides to be tedious at best. As I read on, the realisation dawned that I’d somehow internalised bits and pieces of your advice ocer the years without even realising! Definitely saving this article to savour it more, thanks for sharing <3
Thanks for the kind words!
Such a needed conversion in this age of comfort.
Thank you for sharing, Dominic.
Thanks so much!
Thanks for this post! Super helpful tips! In particular, I find breaking large things up in to much smaller tasks makes me much more able to begin them. I tend to avoid large tasks in favor of smaller ones.
Everything about this was spot on and helpful. Thank you :)
No worries!!