Laziness is something everyone experiences. It’s a natural part of being human, but it can sometimes lead us to develop bad habits, especially when we’re tired or stressed. When we’re not feeling motivated, we often choose the easiest options available, just like how a new phone comes with default settings that we usually don’t change.
In our lives, we have default behaviors that we do almost without thinking. These can be good habits, like reading or exercising, or bad ones, like spending too much time on social media or watching TV. To grow as individuals, it’s important to look at these habits and decide if we need to change them.
One way to change our habits is by using the 20 Second Rule, a concept from Shawn Achor’s book, The Happiness Advantage. Achor wanted to play guitar more and watch less TV, but getting his guitar out of the closet was too much effort. So, he made two simple changes:
By making the things he wanted to do easier and the things he wanted to avoid harder, Achor changed his habits over time. This method can be used in different parts of life to help us take control of our habits.
The idea of activation energy is about how much effort it takes to start doing something. Activities that need less effort are more likely to be done, especially when we’re feeling lazy. For example, watching TV is easy—just grab the remote. But working out takes more steps, like packing a gym bag and driving to the gym, which can be discouraging.
To make positive changes, we need to lower the activation energy for things we want to do and raise it for things we want to avoid. For instance, if you want to exercise more, try choosing a gym that’s on your way home or getting your workout clothes ready the night before.
Here are some ways to use the 20 Second Rule in your daily life:
The 20 Second Rule is a great way to change your habits and behaviors. By changing your environment and the effort needed for different activities, you can be more intentional with your actions instead of just doing what’s easy.
While it might be challenging to make these changes, being aware of your default behaviors is the first step to controlling them. By making the things you want to do easier and the things you don’t want to do harder, you can take charge of your habits and live a more fulfilling life.
Think about how you can use the 20 Second Rule in your own life and start making small changes today!
Reflect on your own habits by keeping a journal for a week. Each day, write down activities you did without much thought. Identify which are positive and which are negative. At the end of the week, choose one habit you want to change using the 20 Second Rule. Describe how you will make this change.
Pick a habit you want to develop or reduce. Implement the 20 Second Rule by making the desired habit easier and the undesired one harder. For example, if you want to read more, place a book on your bed. Share your experience with the class after a week.
Conduct an experiment to understand activation energy. Choose a task you find difficult to start, like studying. Try different strategies to lower the activation energy, such as organizing your study space or setting a timer. Record which strategies work best for you.
In small groups, discuss common default behaviors among teenagers. Identify which are beneficial and which are not. Brainstorm ways to apply the 20 Second Rule to change negative defaults into positive ones. Present your ideas to the class.
Develop a personal action plan to apply the 20 Second Rule in your daily life. List three habits you want to change and outline specific steps to adjust the activation energy for each. Share your plan with a partner and provide feedback to each other.
Laziness – The quality of being unwilling to work or use energy. – Sometimes, laziness can prevent us from reaching our full potential in school.
Habits – Regular practices or routines that are hard to give up. – Developing good study habits can improve your performance in exams.
Motivation – The reason or reasons one has for acting or behaving in a particular way. – Finding motivation to complete assignments can be challenging but rewarding.
Change – The act or process of becoming different. – Embracing change can lead to personal growth and new opportunities.
Effort – A vigorous or determined attempt. – Putting effort into your projects can result in better grades and understanding.
Energy – The strength and vitality required for sustained physical or mental activity. – Maintaining high energy levels can help you stay focused during long study sessions.
Distractions – Things that prevent someone from giving full attention to something else. – Minimizing distractions is essential for effective studying and concentration.
Environment – The surroundings or conditions in which a person operates. – A positive learning environment can enhance your ability to absorb information.
Behaviors – The way in which one acts or conducts oneself, especially towards others. – Understanding different behaviors can help improve communication and relationships.
Control – The power to influence or direct people’s behavior or the course of events. – Learning to control your emotions is an important part of personal development.
