A philosopher once said we are what we repeatedly do, excellence then is not an act, it is a habit.
James Clear in Atomic Habit said that success is not found in setting goals but in creating effective systems you build around your goal. Effective systems are built through the habits that we keep.
Do you see where this is going? Everything that we are boils down to our habits, and most of us know this - it's the reason habit tracker apps are one of the most downloaded tools every new year. We are all trying to be better by improving on or changing our habits. This is where the 2-day rule comes into play.
Understanding the 2-day rule
Have you ever lost your Duolingo streak at day 250?
or youversion at day 99
or gratitude app on day 60
You haven't? Lucky you.
What I found with these apps as well as other times when I lose my streak is that I give up. I see that I've lost a day of keeping a habit so I simply gave it up, discouraged.
However, while the apps are not so forgiving, your brain is.
While learning or building a new habit, the brain favours consistency over perfection (although a perfect streak could be nice).
The 2-day rule is based on the idea that consistency is key to habit formation. Instead of aiming for perfection, the rule suggests that if you miss a day of your new habit, you should get back on track the next day. The idea is to avoid falling into a cycle of missed days that could derail your progress.
...Why 2 days?
The concept is rooted in the neuroscience of habit formation. Our brains form neural pathways when we repeatedly practice a skill or habit. Missing a day can be like letting grass grow back on a path you’ve been clearing. It’s easier to maintain the path if you get back on it quickly.
Picture this, let's assume you are learning a new language, maybe French. In your brain, there is this huge forest to be cleared so the language has a clear path.
Every day you learn is like clearing the path, one stump at a time.
Missing a day then may be fine, maybe 2 days is fine but recall we are trying to build a learner habit here and 2 days can easily become 7, and what is happening to the path that was already cleared in your brain? The grass starts to grow back.
In order to establish that path, we have to reinforce the habit - in this case learning - consistently.
The science is this...
Habits are formed through repetition, which strengthens neural pathways in the brain. When you practice a new habit regularly, you’re carving a path in your brain. If you miss a day, the path doesn’t disappear, but it can start to become overgrown, making it harder to maintain.
Research shows that consistency, even if not perfect, helps in solidifying these neural pathways. When you follow the 2-day rule, you reinforce the habit by getting back on track quickly, which helps keep the pathway clear and strengthens your commitment.
How to Implement the 2-Day Rule
Track Your Progress: Whatever way you currently track your progress - keep it up. Although in my case, I loved a consistent streak I quickly noticed that most apps were not so forgiving of the 2-day rule, so I created a custom habit tracker in my notion to ensure that I do not miss 2 days consecutively. Seeing your progress can be motivating and help you get back on track if you miss a day.
Plan for Missed Days: Occasional missed days are normal. The key is to get back to your routine the next day without letting guilt or frustration derail your progress.
What if...
Even with the best intentions, you might miss 2 days or more. Here’s how to handle it:
Don’t Stress: Missing a couple of days is not failure - even if you kept that habit for a day or a week, it is proof that you can learn a new habit and with enough time, stick to it. So cheers to you, if you started it at all, you can start again and you can keep at it. Every "failure" is an opportunity to get back on track and continue building your habit.
Reflect and Adjust: Use missed days as a chance to reflect on what caused the lapse and adjust your routine or reminders to better fit your lifestyle. Be especially realistic about this one.
Stay Committed: Focus on the long-term benefits of your habit and remind yourself of your goals. Consistency over time is more important than perfection. I typically have a picture of my end goal in sight to remind myself of why I started anyway.
To conclude...
We are the products of habits consciously and subconsciously ingrained in us for several years, therefore picking up a new habit can be difficult - like clearing a forest path - but not impossible.
With repeated efforts and concentrated focus, we can build habits that guarantee a much more productive living.
Do you have any other rules you use to ensure productivity?