Activation energy and the 20-second rule

To facilitate the initiation and consolidation of new habits, it is essential to reduce the initial friction or resistance associated with them.

Activation energy" refers to the initial effort needed to start an action, and the "20-second rule" is a practical strategy to manipulate this energy in our favor.

The Initial Spark. Activation Energy

Any activity we perform needs an initial "spark", a small impulse to get going, similar to starting an engine.

This is the activation energy. If this required energy is too high, we are more likely to procrastinate or avoid the task.

Therefore, a key strategy for habit formation is to make the initiation of the desired behavior as easy and accessible as possible.

The 20-Second Rule

The 20-second rule, popularized by Shawn Achor, proposes that we can significantly increase the likelihood of performing a desired habit if we reduce the time it takes to initiate it by at least 20 seconds.

Conversely, we can decrease the likelihood of falling into an unwanted habit by increasing the time and effort to start it by at least 20 seconds.

It's about making the good easy and the bad hard. For example, if you want to read more, keep the book handy, in a visible and accessible place, rather than tucked away in a closet or another room.

If you want to eat more fruit, it should be in plain sight in the kitchen, not hidden at the bottom of the refrigerator.

If the guitar is to be played, it should be out of its case and in a prominent place, not stored in a closet.

Practical Applications

To establish the habit of exercising in the morning, you can prepare your sports clothes and sneakers the night before and leave them by your