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title: The Two-Day Rule
created: 2025-12-25T07:35:29
modified: 2025-12-29T07:45:10
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![](../_attachments/3c8feaa5b5177879bf5a07e276913749.png)

![](../_attachments/ea37e9ac03d4cde587d3a8999e49c4bc.png)

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[@lallyHowAreHabits2010]

> Missing one opportunity to perform the behavior did not materially affect the habit formation process.

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Skipping one day won’t hurt your habit building/formation process, as long as you don’t skip the next one.

Missing two days in a row is the start of a bad habit; Never do it.

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* 允許自己在養成習慣的過程中偶爾停下來休息，但不能超過 2 天。
* 這是一種自我緩衝的方法，可以讓身體保持在養成習慣的節奏，但也不至於長期處在神經緊繃的狀態中。

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那些錯過好習慣的日子所造成的傷害，比成功執行好習慣的日子帶來的助益更大（Lost days hurt you more than successful days help you）

例如：從一百元開始存，百分之五十的獲利可以讓你擁有一百五十元，但只要再遇到百分之三十三的虧損，就會讓財產跌回到一百元。換句話說，避免百分之三十的損失，其價值等同於百分之五十的獲利。

[The Compounding Effect](the-compounding-effect.md)

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# [The Goal-Gradient Effect](https://sketchplanations.com/goal-gradient-effect)

Don’t break the chain of continuity; Just show up.