Develop A Two-Minute Meditation Habit And Make It Stick

Develop A Two-Minute Meditation Habit And Make It Stick

Zen Habits blogger Leo Babuta hits on perhaps the most important aspect of making meditation a centring tool for your hectic life: forming the habit. Don’t buy a mat or pillow, or focus on 15-minute sits — not yet. Just sit for two minutes, every single day.

Babuta’s post is a great primer for those who feel like there’s just no way to fit meditation into their schedule, or, maybe more so, those who have tried and fallen off. Just two minutes, and the self-discipline of an unbroken streak, are all you need, Babuta writes:

Start with just 2 minutes. This is really important. Most people will think they can meditate for 15-30 minutes, and they can. But this is not a test of how strong you are at staying in meditation – we are trying to form a longer-lasting habit. And to do that, we want to start with just a two minutes. You’ll find it much easier to start this way, and forming a habit with a small start like this is a method much more likely to succeed. You can expand to 5-7 minutes if you can do it for 7 straight days, then 10 minutes if you can do it for 14 straight days, then 15 minutes if you can stick to it for 21 straight days, and 20 if you can do a full month.

For advice on what to do during those two minutes, try our no-nonsense guide to meditation.

How to Meditate Daily [zenhabits]


  • This is such good ad vice. I began with a meditstion app that reminds me when to sit n set the timer in the app for five min. Now I sit daily and can for much longer.

  • Great tips for newbies. I’ve always found my own way of meditation following the very basics. With these instructions, there is simply no excuse not to start meditating.

    PS: On 3 different OS’s Win7, MAC OS X, Linux the fonts displayed on Lifehacker are just plain terrible. Someone needs to pay a bit of attention on typography.

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