26 - The Rule of 2: The Surprisingly Simple Structure That Helps Habits Stick

Tired of feeling like you’re either “all in” or “off the rails” when it comes to your habits? In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian shares the Rule of 2—her surprisingly simple, science-backed system that brings structure without rigidity, and flexibility without guilt.Whether you’re working on limiting something (like desserts, social media, or alcohol) or building something (like movement, meal prep, or mindfulness), the Rule of 2 helps you move forward with intention—not exhaustion.You’ll hear how this approach can help you:Avoid decision fatigueStay consistent without being perfectBuild habits that actually lastWe’ll walk through the research behind it, offer real-world examples, and of course, take a mindful minute together to pause and reset.Because when you have a rhythm you can trust—even one that’s just two times a week—you’re more likely to stick with it for the long haul—and that’s where real health and well-being take root.(10:52) What is the Rule of 2, and how can it reshape the way we build habits?(12:21) Why structure with flexibility beats “all-or-nothing” thinking in habit change(12:46) Real-life examples: applying the Rule of 2 to eating, movement, and screen time(17:23) The mental load of daily decisions—and how planning ahead protects your energy(23:09) The ROIs: Surprising research on how small rituals support self-control and follow-through(35:29) A mindful minute to pause, reset, and reflect on your next small shift(37:50) Key takeaways—and how to put this into practice without overwhelmCONNECT WITH WENDY:Follow on Instagram: @1000WakingMinutesVisit the website: wendybazilian.comEmail: [email protected] SUPPORT:If you’re enjoying 1,000 Waking Minutes, help us grow!Subscribe so you never miss an episodeRate & Review—your feedback helps others find the podcastShare with a friend who could use a little more balance in their lifeThank you for tuning in to 1,000 Waking Minutes and being part of this journey—together. A huge thank you to our amazing collaborators, including our production and marketing teams, and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.HEALTH DISCLAIMER:The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.REFERENCES:Fournier, M., Keller, J., Fleig, L., Knoll, N., & Hagger, M. S. (2021). Habit formation following routine-based versus time-based cue planning: A randomized controlled trial. British Journal of Health Psychology, 26(3), 813–830. https://bpspsychub.onlinelibrary.wiley.com/doi/10.1111/bjhp.12504 Ordali, E., Marcos-Prieto, P., Avvenuti, G., Bilancini, E., & others. (2024). Prolonged exertion of self-control causes increased sleep-like frontal brain activity and changes in aggressivity and punishment. Proceedings of the National Academy of Sciences, 121(47), e2404213121.

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