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"ATOMIC HABITS" (Chapter 13): The 2 Minute Rule | Keto Mom Book Club

Updated: Oct 11


Keto Mom here!

New Habits should not feel like a challenge. It's just two minutes of putting on the workout clothes, putting on the tennis shoes and driving to the gym. And because you're already on that highway, you eventually keep going. Sometimes you have to trick your brain into doing something, to consistently keep going, to what creates a habit.


Points to Ponder


01:06 Six years with Keto Mom page

01:25 Getting your mindset right

01:42 Power of self development

01:59 "Miracle Morning" by Hal Elrod

02:11 "Atomic Habits" by James Clear

02:41 Taking action

03:05 Hard work and discipline

03:32 You don't rise to the level of your goals, you fall to the level of your systems

03:52 Stop procrastination by using the Two minute rule

05:52 Wanting to change a habit

06:36 Choose the harder option consistently

07:01 Forks on the road

07:42 Decision moments

10:06 A New Habit should not feel like a challenge

10:32 Trick your brain into doing something

13:17 Different strategies to get the bad habits out

13:59 Make the bad habits hard


Full Episode Transcript


Hey everybody! I hope you're having an incredible day. Welcome to the Keto Mom page, my name is Stephanie. I have to apologize, I did not come on here yesterday to go over our book. So technically, we should have gone through chapter thirteen yesterday and chapter fourteen today. I'm going to go through chapter thirteen today, and chapter fourteen tonight, so that you don't get overwhelmed. I want you to stay on track, I really want you to understand...

People dive into a habit, or reading or whatever their goal is, and if there's a day they miss, they get frustrated, something happens, and they just give up. But I don't ever want you to give up, the only way you fail is if you quit...
Welcome to Day 13 of our book 3 session

We have four dogs, welcome to my home. We've got four dogs, four kids and we are a homeschool family by choice. We have been sharing tips and tricks and keto ideas for the last six years.

We officially started the Keto Mom page, I'm pretty sure it was July 1st. And so we're coming up on celebrating six years of sharing our life with you.

What I've been doing over the last couple months, my goal is to help people understand the power of mindset that has to do with their lifestyle or diet. Because if you get your mindset right, then you are working towards better a you. Whether you want fat loss, you want to work on becoming stronger, or you want to implement some systems and habits to make sure you're working out every day, whatever it is...

What I've realized is the power of self development, working on you and not just losing twenty pounds, running a mile, drinking more water, or eating more vegetables, but really identifying who you want to be.

So we went through the book called The "Miracle Morning" by Hal Elrod. For those of you who've gone through the "Miracle Morning", and you're doing the "Miracle Morning challenge", you're on day fourteen of thirty, of just helping create systems in your life. If you're going through "Atomic Habits" by James Clear, I want to know how you're doing. If you're watching me here, have you implemented anything? Is there anything that you have taken action on, that you feel like it has helped create a system in your life. If you do that every single day, you will create a habit, and you will reach your goals. That is my hope, that somebody is doing something and taking action. If you're just reading with me and you're loving it, then that's awesome as well. The key to success in any area of your life, is taking action. I coach a lot of people in business and I'll give you these business tips and tricks, but if you don't take action on it, it's not going to work. You can't just wish for the fat loss, you can't just get lucky, wake up and lose the twenty pounds of fat. You can't just wish to be a marathon runner, you can't just wish for whatever you want.

I don't believe in Luck, I believe in Hard work

You don't just get lucky, it requires hard work and discipline. If you follow some simple steps, you can accomplish it too, but not overnight. In this book, he has a very popular phrase that a lot of people use... "You don't rise to the level of your goals, you fall to the level of your systems".

We've all got goals, everybody has the same goals that fall in the same category. People that have the systems and the habits, taking one day at a time, one step at a time, are creating the habits that will get them to their goals, and other people simply will not.

We're going to go through chapter thirteen, which I should have went through yesterday. I didn't do it, but I enjoyed my family. We've got some friends visiting from Oklahoma, and I was very present, sorry. But chapter thirteen, he talks about how to stop procrastination by using the two minute rule. I'm going to go through this chapter with you, and it's actually really great... Where are you tuning in from, how is your Monday going, how are you feeling? What are you thankful for? I'd love for you to share because it gets your mindset into gratitude and into thankfulness. If you're having a bad day, you came on here and you're watching. Let's shift that, let's make it a better Monday. So he's going to talk about

"The two minute rule" or "The third law of behavioral change"...

He says "Research estimates that forty to fifty percent of our actions are in any given day are done out of habit"... And so if we want to see a different result, achieve a different result, if we're going after different goals like fat loss, since most of you are here for fat loss. You are going to have to change some habits, and not luck. They're not lucky, but they did it. It wasn't a magical pill, instead they actually put in the work.


"Habits are like the entrance ramp to a highway, they lead you down a path and before you know it, you're speeding towards the next behavior, good or bad. It seems to be easier to continue on that path, when you're already doing it, good or bad. You sit through a bad movie for two hours, but you don't get up because you're already there. You keep snacking even when you're already full, because it's in front of you. You check your phone just for a second, and you soon find out you spent twenty to thirty minutes scrolling through social media. In a way the habits you follow without thinking, often determine the choices that you make for the rest of your day"...

Work on doing something about your bad habits
So if you find yourself wanting to change a habit, you've got to look at what you've done to get there.

If you catch yourself scrolling, without learning and implementing, put your phone down. If you catch yourself snacking, if you're not hungry don't eat. But I'm bored, it's in my office or we sit down to a movie and we always have popcorn... You don't always have to do anything.


You have to make the mental note to go, I'm not hungry, I'm not going to walk into the employee lounge. I'm not going to go out to eat with them, because I brought my lunch. I'm going to choose better. But it's like the fork in the road, which way you're going to go. You've got a better option, and you've also got the option that's easier. You're most likely going to have to choose the harder option consistently over time, to change the habit.


He says each evening there are tiny moments. Each morning you've got a moment, each evening you've got a moment...

He says, In the morning you have the decision, you're at the Fork in the road and it's the morning, snooze button or get up and move my body. Fork in the road in the afternoon, I brought my lunch to work, am I going to eat it and eat the better option, or am I going to go out to eat with everybody else and start tomorrow. Fork in the road, I come home from work and I usually go to the gym. Here's the Fork in the road do I put my workout clothes on right when I get home, so I know I'm going to go workout or do I grab the remote control that's on the couch. There are all these little moments that you have in your life and you have to choose. And that's going to keep you going in that direction, good or bad.

He says "I refer to these little moments as decision moments. The moments you decide between ordering takeout or cooking your dinner. The moment you choose between driving your car or riding your bike. The moment you choose to start your homework or grab the remote control. These choices are the forks in the road"...
You have to take some time to prep things up

I love this book because it's science, it's data. He does lots of different test trials, and then ultimately decide what's the better option. "How do we figure out how to make the better choice?". He says "Here's a two minute rule. Even when you know you should start something small, it's easier to start too big"... I want to eat Keto, we dive in and grab all the Keto foods, but we have no idea what to do.


So then we feel like garbage and we give up. I want to drink more water so we get rid of all of the soda in the house and we went cold turkey. And then you are at the office and everybody's drinking pop and you just binge drink pop the rest of the day. Oftentimes, we think I want this change, so I've got a dive all in. But when people do that, it usually doesn't create change. So he says two minute rules, this is a pretty incredible strategy if this is something that would work for you. He says "You'll find that nearly any habit can be scaled down into two minutes"...

If you can figure out the habit that you want to create, and only do it for two minutes consecutively and consistently, over time you will gradually do more.

So he says "Doing a thirty minute yoga becomes taking out my yoga mat"... I just got to take the two minutes and take out my yoga mat and then I'm going to follow that direction. I'm getting off into the highway, the ramp into the highway. Studying for a class, I've got to take the two minutes and open up my notebook. Folding the laundry, I got to take folding one pair of socks. Running three miles, I've got to go put on my tennis shoes. The idea is to make your habit as easy as possible to start two minutes"...


If you can get the basic start, the two minutes you're going on to the highway and you're already there. You're going to have that fork in the road, and you're going to naturally proceed because you've taken the two minutes to do it. To start the dinner, and not phone the pizza. To put on the tennis shoes, or come home from work and put out the workout clothes. Take that two minutes and go after it. A New Habit should not feel like a challenge. You take the two minutes and do that one thing, and not think about doing forty five minutes in the gym. It's just two minutes of putting on the workout clothes, putting on the tennis shoes and driving to the gym. And because you're already on that highway, and you're going to keep going.

He talks about how some people feel like that's tricking your brain into doing something.
Tricking your brain is sometimes necessary

Sometimes you have to trick your brain into doing something, to consistently keep going, to what creates a habit. Listen to this "One of my readers use this strategy to lose over one hundred pounds. He said in the beginning, he wanted to go to the gym each day. But the thought of going to the gym, and working out to lose a hundred pounds could be daunting"... That is the big picture. The thought of diving into Keto, or doing the big picture can be overwhelming.


So this man implemented the two minute strategy. What he did is he allowed himself to get up, he went to the gym, and he told himself, he was only allowed to stay, well he did five minutes. So he was only allowed to stay at the gym for five minutes. He would get to the gym exercise for five minutes, and no matter how he felt he would leave after five minutes. After a few weeks, he looked around and he thought to himself, I'm already coming here and I'm already here. I've already got the hard part done, workout clothes, getting in the car driving there.


But he only allowed himself to stay there for five minutes, and so over time, he thought I might as well stay here. And his strategy worked, because after a period of time, he ended up staying there.

The secret wasn't the workout, it was the two minutes of getting prepped and prepared to go. As he did that, he found himself staying longer, being that the consistency was already there, he eventually lost the hundred pounds. The strategy of sometimes tricking your brain, so you can create the systems and the habits. You guys, I can't imagine now, eating a burger with a bun. This is so silly, but in the very beginning, all I knew was to take the buns off the burgers, the croutons off the salad or I would grab a lettuce wrap. I would take out the pasta and potatoes, instead grab veggies or a salad. That's all I did, I started with drinking water and drinking my Ketones, I call it my mom fuel. I would just take the buns off the burger and I would eat so simple. I didn't track everything, I didn't get super frustrated about my macros. But now I've created a habit that I naturally order it with no bun. If we make food at our home, the only time we have buns, is if the kids need them, not in my family but other people. It's not even a thought, it's a habit. Because I don't like it, and I feel better without it. I've created a natural habit.

One day at a time, one meal at a time
How would you use this theory if your addicted to Cola? You've got to make it hard, the entire book is about different strategies to get the bad habits out.

So where do you find yourself drinking the pop, do you go through the drive thru, do you have it in your home? You've got to make it hard to grab something. We've talked about creating a system or keeping stuff off the counters, snacks out of your sight. Your kids snacks need to go somewhere low so that you don't grab them, or stick them in the back of the fridge. If you have pop in your home, get it out. You've got to make it a hard habit to get. If you find yourself driving through the drive thru, find a different route to get to work or only have one on a Saturday. Only have one today, maybe you drink five so let's scale back to one. Sip on it throughout the day until you create this consistency of not getting it.


You've got to make the bad habits hard. You've got to get them out of your sight. We're visual people, and so whatever caused yourself to grab it, get it out of your home. Don't have it around, you have to have something to replace it. Put water around your house, if you need flavored water, find some better flavorings. Part of it is a decision and a choice. The chapter summary he just says "Habits can be completed in a few seconds but continue to impact our behaviors for minutes and hours. Many habits occur at a decisive moment"... In the mornings, around lunchtime, or when you get home from work are key moments of fork in the road. I'm going to choose better or I'm going to be lazy.

"The two minute rule states when you start a new habit, it should take less than two minutes to start"... When you're getting off the road and into the freeway, you'll keep going. "You can't improve a habit that doesn't exist, you've got to start"...

This book is incredible. My action, and my hope is to help you create simple action steps to be aware of what you're doing. Be aware of the bad habits, and then you're going to have to make a pivot to make a better one, over time. I started this lifestyle with one meal at a time, one day at a time. If I got frustrated, I ate something, and I got back on track the next day. It wasn't overnight, it took me about a year to seriously be comfortable with what we were doing. And then trying new things and being a little bit better. But it was the buns off the burgers, the croutons off the salad, I'm not going to eat the pasta, I'm going to grab a salad or some more veggies, I'm going to drink water. There's water all over my home cups and water bottles. I actually didn't start working out for a year after we started this journey. And then felt like, I could go to the gym, maybe I should start walking, or start lifting weights.

Feel free to reach out, I'm here to help

So anyways, I hope you're loving the book. I'm always here to help, so please reach out with any questions. Whether it's how do I star, or a foods list. How did you start, I have a whole video of how we started and if you want a basic foods list let me know. If you want to know what my mom fuel, I have been drinking ketones for six years, and it's incredible. I'll do more about that some other time. Maybe I'll talk about it in my stories today. Whatever questions you have, ask me, we answer all of the questions, everything gets answered by the end of the day. So I'm always here to help, I hope you have an incredible day and that's it. So we'll talk to you guys soon. It's okay that you're late, I was also late.

It doesn't matter if you're late, It doesn't matter if you mess up, it doesn't matter as long as you get back on track.

I did not do a live yesterday, and I was late today. I don't even have to make excuses, it is what it is. There's things that came up, I was adaptable. And so I picked up and came on here. So that is the point, "You will not fail if you don't quit". If you have to write that somewhere, you will not fail if you don't quit. But if you quit, then you're a failure. That's harsh, but I don't like to fail and I don't like to lose. So when I have a bad day or I have something that hasn't gone my way, I just get back up and keep going.


So I hope you guys have an incredible afternoon and we'll talk to you later.


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