The 17-Second Rule: How to Build Momentum for Habits to Stick

It’s not easy to start a new habit, even when you really want to! The hardest part of any habit isn’t even doing it—it’s starting. You don’t need to commit to a full length workout or an hour long writing session right away. Have you ever heard of the two-minute rule? In short you do something for two minutes just to get going. Our next article in this series goes deep into that practice. But first let’s figure out how to get from “not feeling it” to “ok, I can do just two minutes!” That distance itself can often feel like a thousand miles!!

Thus, the 17-second rule.

This simple but powerful practice helps you bypass resistance, build momentum, and make new habits feel effortless. Read on to discover why the 17-second rule works, how to apply it, and real-life examples of people using it to create lasting change.

Why 17 Seconds? The Vibe of Momentum

The idea behind the 17-second rule is simple: If you can focus your attention on anything for at least 17 seconds, you create momentum!

This works because the brain perceives starting a new action as difficult, but just thinking about it isn’t. Then, once your attention is actually on the thing, the resistance diminishes.  It’s a form of pre-paving a smooth path because just the mental shift from resistance to allowance builds momentum!

Actually setting a timer or counting for 17 seconds is just silly, so simply count on your fingers and say 17 positive procolamations.

For example, let’s say you have a vision of yourself as a guitar player. You know you have to practice, but you resist it. You’ve even set it out in plain sight to remind you that you really do want to play, but weeks go by, it gathers dust and becomes a decoration.

Try this! (count statements on your fingers)

1. I love my guitar.
2. There’s music in me!!
3. It’s fun to hear the music.
4. I’m excited about the new chords/songs/whatever I’m going to learn.
5. I can imagine the sensation of the strings on my fingers.
6. I do want to be a better player.
7. I wonder how l’d sound if I practiced more often.
8. It’s hard to get going but I can do hard things.
9. I’d enjoy being able to play for others more often.
10. My poor guitar probably feels abandoned!😂
11. I can imagine feeling more confident about it.
12. My guitar is a treasure to me.
13. Expressing myself musically feels good.
14. I am a guitar player.
15. I could just pick it up and feel it!
16. I could strum a few chords.
17. I could play for just two minutes!!

This process can literally be applied to anything. Once you have focused on anything for 17 seconds, you’ll make a decision about whether to take action based on actual desire rather than intertia! Make up the statements off the top of your head and give it a try, the sillier the better. It will likely take you much longer than 17 seconds the first time you try this, so aim for 10 positive proclamation and then build to 17. Play with the idea to really make it your own.

Real-Life Success Stories 

📖 Maya Angelou: She overcame writer’s block by committing to sitting in a hotel room with a pen and paper, even if she didn’t write immediately. Once she started, the words often flowed.

🏋️ Arnold Schwarzenegger: When learning English, he made it a habit to read for just a few moments daily. The small commitment helped him master the language over time.

🎸 Ed Sheeran: He practiced guitar daily by simply picking it up—even when he didn’t feel like playing. Once he started, it was easy to continue.