20 Small Wins You Can CRUSH in Two Minutes or Less
Do one of these right away and notice a burst of energy to propel you through the day…
Got two minutes?
Don’t lie, you do.
It might not seem like much, but two minutes can create great energy and momentum for your health and fitness.
There’s a productivity protocol, brought to you by David Allen of Getting Things Done fame; that states that anything that can be done in two minutes, should be done right away. Just get it off your plate so you don’t have to think about it anymore. Quick email in your inbox? Reply and get it done. Need to make that sales call? Just call and end the anxious waiting game.
We would do well to transfer this thinking to our health and fitness, but we so often think we need a lifestyle overhaul. There are so many simple things we can do to better our health. I’ve compiled a short list to get your juices flowing.
Here are 20 small wins you can crush in two minutes:
- Plan Your Next Workout
There have been so many times where I knew I needed to workout, but I didn’t have a clue what to do, so I just sided with not breaking inertia. I would do nothing. That’s the easy thing to do. Create some momentum. Planning your next workout makes you that much more likely to do it. Schedule it and treat it as a meeting with yourself. Show me your calendar, and I’ll show you your priorities.
2. Drink 8oz of H2O
You know water is good for you for many reasons, and you know you should drink more. Head to the drinking fountain or grab your water bottle and get it done. Now.
3. Stretch That Tight Muscle
Reading this while sitting? You probably have tight hip flexors and quads. Get out of your sitting position and stretch those bad boys out.
4. Breathe Deep
Close your eyes, breathe deeply in and out for two minutes. Focus on your breath. If your mind wanders, bring it back to your breath. A quick two minutes can do wonders for your state.
5. Text/Call Your Workout Partner
Have an accountability partner? Text them when your next workout will be and what you’re eating tonight for dinner. You don’t? Text someone and ask to partner up!
6. Stand Up and Walk Around
Hours and hours can go by these days without us standing. We sit for work, at meals, and when we are watching Netflix. Just standing up can do wonders for our energy, posture, and presence. Walk around and you get even more benefits.
7. Write Down Your Grocery List
Does the thought of the grocery store conjure images of clowns? Help yourself by writing down what you plan to buy in advance. Have a plan and execute.
8. 2 Minute Plank
Or two minute max of any body weight workout to get the heart rate going. Push ups, squats, lunges, etc.
9. Don’t Workout Naked
You’re pumped to get your workout in, you go to find your clothes and you just can’t find anything that’s clean. The next thing you know you’re testing all the Snapchat filters on your couch.
10. Sign Up for That Race or Class
Many people need a little push of outside motivation to get going. Is there an adventure race or 5K in your area you’ve always wanted to do? Sign up for it! Need a group fitness atmosphere to get after it? Go to that class today.
11. Go Outside
Just going outside in nature improves your mood emotionally and increases your physical well being. It reduces blood pressure, heart rate, muscle tension, and the production of stress hormones.
12. Create Your Run Mix
Need to run to the beat? Make a new playlist for your next run or workout. Need some suggestions?
- “Slide (feat. Frank Ocean & Migos)” Calvin Harris
- “All Night (feat. Knox Fortune)” Chance the Rapper
- “Desperado” Rihanna
13. Schedule and Create Your Meal Plan
Are you detail oriented and love planning? Maybe meal planning is for you. Schedule out your week with what meals you’ll make and when you’ll eat them. Schedule when you might eat out and what snacks you will have. See how close you can get to following it.
14. Make a Reverse Bet
Reverse bets are where you make a bet with a friend, but instead of giving them money if you fail to hit your goal, you give them a check or envelope of money addressed to your least favorite political figure or need. If you fail to hit your goal, your friend has to mail that to your version of evil. When you hit that goal, you get your envelope back. This might be one of the most motivating tricks you will encounter. Ripping that check up is one of the most rewarding experiences you will ever know!
15. Pack Your Gym Bag
And put it next to the door. No excuses.
16. Grab a Healthy Snack
Prepare yourself for any hunger throughout the day. Grab a healthy snack and water to always travel with. Some great examples might be:
- An Avocado
- Coconut butter
- Beef Jerkey
17. Do the Dishes
Ever walk into to kitchen, see dirty dishes everywhere, then walk straight to your car to go find food? Yes. Clean up your sink and do the dishes so you won’t find yourself with a barrier to making a meal.
18. Toss the Junk
Best way to not be tempted by crappy food? Get rid of it! Next best way? Make it hard to even notice it’s there. If you live with other people who choose to consume processed snacks or other questionable food, get the crap out of sight and in the back of the fridge or cupboards.
19. Write Down Your Health/Fitness Goals
Are you just working out for the sake of working out? That’s great! It’s also fun to create goals around your health and fitness and writing them down makes it that much more likely that you’ll reach them. Remember to make them measurable and make them have a deadline. I had the goal of losing 20lbs for about 3 years in a row. When I set the goal of losing 20lbs by December 31st, it forced me to take action.
SURPRISE! No #20 so you have more time to crush a win.
You’ve been reading this for more than two minutes. Stop scrolling, get up, and attack one of these! If something that makes your health or fitness better only takes two minutes to complete, do it NOW!
Call To Action
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