How to use the two-minute rule to build new habits in eating disorder recovery
Often, our eating disorders become habitual or automatic over time. We may not even realize we are engaging in eating disorder behaviors because it feels like we’re on autopilot and the behaviors feel so ingrained.
The first part of changing behaviors is building awareness. Once we’re aware of the behaviors we want to change, we set goals and start small.
Building awareness
One of Carolyn Costin’s assignments, which I love to give to clients to help them become more aware of their behaviors, is to have them take a piece of paper, fold it in half, and write “Eating Disorder” on one end and “Recovery” on the other end. I ask them to think about their choices throughout the day - do they help them delve further into their eating disorder or do they help them get closer to recovery?
Visualizing your choices in this way can help you see that behaviors that don’t seem “that bad” are actually driving you further into your eating disorder. If you want to get closer to recovery, we start by making choices and decisions throughout the day that are in line with your “recovered life”.
Creating new habits
Once we’re aware of the behaviors we want to change, we work on creating new behaviors and habits. Last year, I read an amazing book by James Clear called Atomic Habits. Unfortunately, it is filled with examples rooted in diet culture that could be triggering to those in eating disorder recovery, so I don’t recommend reading it if you’re in recovery. The principles, however, are life-changing when we apply them to create new habits in eating disorder recovery.
First, when it comes to creating new habits, James Clear says to choose a habit that will cast votes for your desired identity. If you want to recover from an eating disorder, take steps that cast votes for your recovered life. Strive to be a person who spends time cultivating their soul instead of a person who spends time destroying their body.
A recovered life is our ultimate goal, but how do we get there? It’s easy to feel overwhelmed, so we set goals. We break “recovered” down into smaller components, and then break those components down again, and again until we have manageable and realistic goals. We always start small. But how small?
The two-minute rule
One of my favorite ways to start small is to use James Clear’s two-minute rule. Clear states, “When you start a new habit, it should take less than two minutes to do.” Creating a habit that takes two minutes or less helps us feel confident in our ability to implement it, which then helps us build momentum.
I know I spent a long time saying, “I’ll be better with recovery at the next meal, or I’ll work harder tomorrow…” I procrastinated recovery for a long time because I wanted to do too much too quickly. My goals were too big, so I inevitably always felt overwhelmed and often gave up before I even started.
The two-minute rule helps us get started. So we break our goal down into its simplest form - one that takes two minutes or less to complete. This makes it as easy as possible to start. If it’s easy to do on the first day, it’s easier to repeat each day after that. It teaches us how to show up and take the smallest action that confirms the type of person we want to be.
Applying the two-minute rule to recovery
This all sounds great, right? But how do we apply this to eating disorder recovery? Here are some ways you can start implementing the two-minute rule to your recovery goals.
If any of these examples resonate with you, try one today. Don’t let your eating disorder self talk you out of making real changes. Decide once to apply the two-minute rule.
Goal: Stop measuring food
Two-minute rule: Portion one component of a meal or snack without measuring
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Goal: Stop purging
Two-minute rule: Set a timer for two minutes to delay the behavior
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Goal: Try new foods
Two-minute rule: Buy one new food item each time you get groceries
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Goal: Read recovery books
Two-minute rule: Open your book and read one page
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Goal: Reach out to others
Two-minute rule: Text one friend to say hi and let them know you’re thinking of them
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Goal: Stop body-checking
Two-minute rule: Cover your full-length mirror
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Goal: Be more mindful
Two-minute rule: Practice mindfulness or meditation for two minutes; set a timer and stop after two minutes
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Goal: Journal every day
Two-minute rule: Leave your journal on a nightstand or table so that it’s easily accessible and journal for two minutes every day; set a timer and stop after two minutes
Once you’ve mastered the two-minute version of your goal, make it a little harder. Delay an eating disorder behavior by five minutes, then by ten minutes. Portion two components of a meal without measuring. Eat a small portion of one of the new foods you’ve purchased. Journal or meditate for five minutes. Master the two-minute version and then slowly make it more difficult.
Show up for recovery
Remember, the first part of creating a habit is showing up. Show up for recovery. Build habits that are in line with the life you want - habits that are in line with the person you want to become.
In my eating disorder, I lived a life that was far from the one I wanted, and I wasn’t the person I wanted to be. Every day, I took small steps to create a life that was in line with my values - a life that was in line with the type of person I wanted to become. It was one of the keys to my recovery. As always, show up and start small. Eventually, you will build mastery and create a life you are proud to recover to.
Hey there, I’m Lizzie, a CCI Certified Eating Disorder Recovery Coach working with clients virtually worldwide. I help individuals heal their relationship with food and their bodies through day-to-day behavior changes and goal setting.
