Search a title or topic

Over 20 million podcasts, powered by 

Player FM logo
Artwork

Content provided by Wendy Bazilian. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Wendy Bazilian or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://staging.podcastplayer.com/legal.
Player FM - Podcast App
Go offline with the Player FM app!

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

45:13
 
Share
 

Manage episode 473429478 series 3588397
Content provided by Wendy Bazilian. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Wendy Bazilian or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://staging.podcastplayer.com/legal.

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 fatigue
  • Stay consistent without being perfect
  • Build habits that actually last

We’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 overwhelm

CONNECT WITH WENDY:


PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

  • Subscribe so you never miss an episode
  • Rate & Review—your feedback helps others find the podcast
  • Share with a friend who could use a little more balance in their life

Thank 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. https://doi.org/10.1073/pnas.2404213121

Tian, A. D., Schroeder, J., Häubl, G., Risen, J. L., Norton, M. I., & Gino, F. (2018). Enacting rituals to improve self-control. Journal of Personality and Social Psychology, 114(6), 851–876.

https://www.hbs.edu/ris/Publication%20Files/Enacting%20Rituals%20to%20Improve%20Self-Control_a1680de9-d84b-44c6-8db0-01d05f77c2c3.pdf

  continue reading

33 episodes

Artwork
iconShare
 
Manage episode 473429478 series 3588397
Content provided by Wendy Bazilian. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Wendy Bazilian or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://staging.podcastplayer.com/legal.

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 fatigue
  • Stay consistent without being perfect
  • Build habits that actually last

We’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 overwhelm

CONNECT WITH WENDY:


PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

  • Subscribe so you never miss an episode
  • Rate & Review—your feedback helps others find the podcast
  • Share with a friend who could use a little more balance in their life

Thank 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. https://doi.org/10.1073/pnas.2404213121

Tian, A. D., Schroeder, J., Häubl, G., Risen, J. L., Norton, M. I., & Gino, F. (2018). Enacting rituals to improve self-control. Journal of Personality and Social Psychology, 114(6), 851–876.

https://www.hbs.edu/ris/Publication%20Files/Enacting%20Rituals%20to%20Improve%20Self-Control_a1680de9-d84b-44c6-8db0-01d05f77c2c3.pdf

  continue reading

33 episodes

All episodes

×
 
Loading …

Welcome to Player FM!

Player FM is scanning the web for high-quality podcasts for you to enjoy right now. It's the best podcast app and works on Android, iPhone, and the web. Signup to sync subscriptions across devices.

 

Listen to this show while you explore
Play