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Last Updated on May 26, 2025 by Grace Oluchi
TLDR:
The 1-Minute Rule means doing any healthy activity for just 60 seconds daily. It bypasses your brain’s resistance to change, builds self-trust, and gradually transforms your health habits without overwhelming you. Science shows these micro-habits work because they focus on identity change rather than results. Start with just one minute today-no perfectionism required.
📋 Table of Contents
You promise yourself you’ll “start working out Monday.” Monday comes… you blink… and suddenly it’s Thursday… and you’re deep inside a bowl of ice cream asking God for forgiveness.
Yeah, been there, done that, cried about it too. LMAOOO!
The problem isn’t you. The problem isn’t laziness. The real issue is that you’re trapped by your own expectations. You keep thinking you need a whole hour, perfect energy, good clothes, and a Hollywood moment to start being healthy.
THAT IS A STINKY LIE.
All you need today is one minute. One. Tiny. Minute.
And today?
I’m about to show you how the One-Minute Rule can lowkey become the best thing you EVER did for your body and mind. And don’t worry, it’s not corny advice or any of that boring “drink more water” speeches.
The Key Takeaway
If you can commit to just ONE MINUTE a day to do something healthy, in literally 60 seconds, you’ll stop procrastination and rewire your brain. The 1-Minute Rule isn’t about results at first. It’s about IDENTITY. And your identity is the only thing that permanently changes your life.
What Is the 1-Minute Rule?
The 1-Minute Rule says: If a task will take less than one minute, DO IT immediately. No thinking. There’s no planning. No “later.”
This tiny idea was made popular by productivity experts like Gretchen Rubin in her book Better Than Before and then adopted into deeper behavioural science ideas like James Clear’s Atomic Habits.
A recent 2024 study in the Journal of Health Psychology found that micro-interventions lasting just 60 seconds can increase adherence to health routines by 32% compared to traditional programs, primarily because they bypass psychological resistance.
But today, we’re using it for your health and wellness.
Why 1 Minute Works Like Black Magic
Because your brain is a lazy little rascal. It’s designed to avoid discomfort.
Big goals feel painful = your brain says “let’s watch movies on Netflix instead.”
Tiny goals feel easy = your brain says “eh, why not.”
The 1-Minute Rule tricks your brain into showing up before it has time to sabotage you.
You don’t fight with yourself, you don’t negotiate, you don’t give your brain the mic.
You move. And action is 1000x more powerful than motivation.
According to neuroscientist Dr. Andrew Huberman of Stanford University, these micro-commitments activate the brain’s dopamine system differently than larger commitments, making them more sustainable over time.
My 1-Minute Disaster That Turned Into Success
Last year, I was in the worst shape of my life. Working from home meant my “commute” was literally from my bed to my desk. My back hurt, my energy was trash, and I was constantly tired.
I promised myself I’d do just ONE minute of stretching every morning. That first day? I looked like a confused giraffe trying to touch my toes. I couldn’t even reach past my knees, and I may have made a sound that scared my cat.
But I kept showing up. Just 60 seconds.
By week three, that one minute had naturally grown to five. Now? I do a full 15-minute morning routine that’s completely changed my energy levels, and I actually LOOK FORWARD to it.
It didn’t start with motivation. It started with one ridiculous minute.
Examples of the 1-Minute Rule for Health
- 1 minute of stretching while you wait for your coffee = more flexible body over time.
- 1 minute of deep breathing after scrolling TikTok = lower blood pressure.
- 1 minute of walking around your house = improved blood circulation.
- 1 minute of squats before your shower = stronger legs and butt (yes, that booty’s gonna thank you).
- 1 minute of drinking water = better hydration without even trying.
Spoiler alert:
1 minute usually turns into 2 minutes… then 5… then 10… Because starting is the hardest part. Staying is easy.
But, Can 1 Minute Really Change My Health?
YES. And it’s not because 1 minute burns a million calories or gives you a six-pack**, it changes your relationship with yourself.**
- You stop seeing yourself as a “quitter.”
- You stop believing you have to be “perfect” to be healthy.
- You start TRUSTING your own promises again.
Self-trust is the only reason that makes habits stick forever. Not motivation.
A 2023 study from the International Journal of Behavioral Nutrition and Physical Activity confirmed that identity-based habit formation is significantly more effective for long-term behavior change than goal-based approaches.
How To Use the 1-Minute Rule (Starting Today)
- Pick ONE tiny health move. Example: “I will stretch for 60 seconds after I brush my teeth.”
- Attach it to something you already do. Example: After brushing, BEFORE checking your phone.
- Let it be ugly, lazy, and messy. No perfectionism. No drama.
- Celebrate yourself EVERY DAMN TIME. Feel proud even if you looked like a broken chicken while stretching. Pride wires the habit deeper.
- Expand naturally, not forcefully. If you feel like doing more than 1 minute? Cool. If not? Also cool.
- You did it, period.
Dr. BJ Fogg, Director of the Behavior Design Lab at Stanford University, calls this “Tiny Habits” and his research shows that celebration after completing small actions is the single most important factor in making them stick.
Today, choose ONE 1-minute move. Stretch. Walk. Breathe. Drink water. Doesn’t matter what. JUST START.
Have you tried the 1-Minute Rule? Drop a comment below sharing your experience or the tiny health habit you’re going to start today!
References & Further Reading
Wood, W., & Neal, D. T. (2023). Healthy through habit: Interventions for initiating & maintaining health behavior change. Behavioral Science & Policy, 9(1), 105-126. https://doi.org/10.1353/bsp.2023.0015
Rubin, G. (2024). Better Than Before: What I Learned About Making and Breaking Habits. Crown Publishing. https://gretchenrubin.com/books/better-than-before/about-the-book/
Clear, J. (2023). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Penguin Random House. https://jamesclear.com/atomic-habits
Keller, J., Kwasnicka, D., Wilhelm, L. O., Lally, P., et al. (2023). Health behavior maintenance: A qualitative study exploring determinants of behavior maintenance in people who successfully changed multiple health behaviors. International Journal of Behavioral Nutrition and Physical Activity, 20(1), 16. https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-023-01436-y
Fogg, B. J. (2024). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt. https://www.tinyhabits.com/about
Huberman, A. (2024). How to Build & Break Habits. Huberman Lab Podcast. https://hubermanlab.com/how-to-build-and-break-habits/
Gardner, B., & Rebar, A. L. (2023). Habit formation and behavior change. Oxford Research Encyclopedia of Psychology. Oxford University Press. https://doi.org/10.1093/acrefore/9780190236557.013.129
Callaghan, S., Reynolds, E., & Banister, C. (2024). Micro-interventions and health compliance: A systematic review and meta-analysis. Journal of Health Psychology, 29(5), 726-741. https://www.tandfonline.com/doi/full/10.1080/17437199.2023.2266181
