Struggle to keep up your habits? You need to try the 'two-day rule'.

It's a new year, and if you're anything like us, you've got a few new goals and habits you want to build for the year ahead. It could be waking up earlier. Taking a dip in the ocean in the morning. Reading every day. Working out.

But while we often all start the year with really good intentions, most of them end up falling to the wayside as we move into February, March and so on.

And that's okay! It happens! Because the fact is that adopting new habits and actually sticking to them can be a very hard thing to do.

That's why so many people have written about it and researched it. It's bloody tricky!

But according to a new technique, adopting a new habit could come down to one simple technique.

It's called the 'two-day rule'.

It was created by the filmmaker Matt D’Avella, who credits it as being the one rule that has been the most influential in his own personal life.

The two-day rule is basically a technique that involves not allowing yourself to skip a new habit for two days in a row. It's as simple as that. 

Watch: 5 uncomfortable habits that pay off in the long run. Post continues after video.

"Let's start by looking at what makes rules so effective," said D'Avelia in his YouTube explainer.

"Our brains are really good at thinking, but they are terrible at remembering. That's why it's easy to get excited about building a new habit and it's just as easy - if not easier, to completely forget about it the next day."

D'Avelia goes on to say, "Our brains possess amazing computing powers and split-second decisions times, but we're biologically wired to get distracted."

Basically, if we never set rules for ourselves and just do whatever we feel like, depending on our moods - he said we'll likely move onto a different path from where we probably intend to go.

"If we decide to take control of our lives; if we focus on what we value most, then we can create a set of rules to live by. They can be a powerful way to regain control over our personal and professional lives in a way that we could never imagine."

"No one has ever achieved success as an author, filmmaker or an actor without setting some kind of rule or system for their lives."

D'Avelia said to make it like a pro and build a habit, you need to overcome resistance. Because apparently, it's the one thing holding us all back.

In a book called In the War of Art, Stephen Pressfield writes, "Resistance is the most toxic force on the planet."

“It is the root of more unhappiness than poverty, disease, and erectile dysfunction. To yield to resistance deforms our spirit. It stunts us and makes us less than we are and were born to be.”

Sneaky bugger.

The answer? Consistency. 

"Showing up day after day and putting in the work," said D'Avelia. "Make no mistakes, it is a war."

After eighteen years of attempting to put weight on and build muscle in the gym, D'Avelia said he was "failing miserably", and decided to implement the 'two-day rule'. 

"It's very simple. I would not allow myself to take off more than one day for some kind of workout - be it the gym, a jog or a hike. I had to do some kind of physical activity every other day." 

"This allowed me the time to take days off as I needed it, but also kept me committed to my goal and most importantly - prevented me from falling into a slump and neglecting my health for weeks or even months at a time."

Since sharing his technique, D'Avelia's two-day rule has gone viral on TikTok, with people touting it as the one thing that has helped them to stay consistent with their goals.

TikTok user @emilytanadi said, "Ever since I was little, I always have an issue with starting things and not seeing them all the way through. So, I made a promise to myself to try out this rule for at least one month of working out."

@emilytanadi Have you ever considered doing the Two Day Rule? #buildinghabits #personaldevelopment #exercise #selfimprovement ♬ dear katara - L.Dre

"In the past month, this rule has helped me gain more muscle, improved my mood and overall helped me make better decisions throughout the day," shared @emilytanadi.

Another TikTok user by the name of @bobbbaaaay shares that the technique and not missing back-to-back days has helped him with work productivity.

He says, "If there's one area in your life you're struggling with the two-day rule and just stay consistent - it will be worth it in the long haul."

@bobbbaaaay If you’re having trouble staying consistent, this should help #consistency #tips #wellbeing ♬ original sound - Bobby • Optimize Your Time

So, there you have it! 

If you have a goal or a certain habit you want to stick to in 2023, it could be worth giving it a whirl!

What do you think of the two-day rule? Would you try it? Share with us in the comment section below.

Feature image: TikTok/@emilytanadi.