We all aspire to develop healthier habits—whether it’s exercising regularly, eating better, or reading more—but staying consistent can be a challenge. The main reason? Friction. The harder it is to start a habit, the less likely we are to stick with it.
This is where the 20-Second Rule comes in—a simple yet powerful strategy to make good habits easier and bad habits harder. Let’s explore how it works and how you can apply it to transform your daily routine.
What Is the 20-Second Rule?
The concept, introduced by psychologist Shawn Achor, is based on a simple principle:
- To build a habit, reduce the time it takes to start by 20 seconds or more.
- To break a habit, increase the time it takes to engage in it by 20 seconds or more.
By making good habits more accessible and bad habits more inconvenient, you naturally shift your daily behaviors with minimal effort.
How to Use the 20-Second Rule to Your Advantage
1. Make Good Habits Easier
The easier it is to start a habit, the more likely you are to follow through.
✔ Want to work out more? Lay out your workout clothes the night before.
✔ Want to read before bed? Keep a book next to your pillow instead of your phone.
✔ Want to eat healthier? Prep fruits and veggies in advance so they’re ready to grab.
By reducing the effort needed to start, you’ll naturally develop consistency.
2. Make Bad Habits Harder
Adding small obstacles to unwanted habits helps you resist temptation.
✘ Spend too much time on social media? Log out of apps so you need to enter your password each time.
✘ Watch too much TV? Remove the remote batteries or place the remote in another room.
✘ Eat too much junk food? Store unhealthy snacks in hard-to-reach places.
These small barriers make it easier to break unwanted behaviors without relying solely on willpower.
Why the 20-Second Rule Works
This method leverages behavioral psychology to:
✅ Reduce decision fatigue
✅ Make positive changes feel effortless
✅ Strengthen long-term discipline
By tweaking your environment, you make better choices automatic, rather than relying on motivation.
Try It Today!
Choose one habit you want to build and apply the 20-Second Rule. You’ll be surprised at how much easier it becomes to stay consistent!
What’s one habit you’ll apply this to? Share in the comments!
