How Small Moments Can Change Everything
What if the gap between knowing what to do and actually doing it could be closed in just two minutes?
That's the question at the heart of everything I do — and it's the question I put to every audience I speak to. Because here's the truth: information isn't usually the problem. The doing is.
The Knowing-Doing Gap
We live in a world overflowing with advice on how to move more, stress less, and feel better. And yet most of us still struggle to actually do it. That gap between knowing and doing? That's where I live. That's the gap we work to close together.
In my keynotes, we don't just talk about it — we experience it. Audiences shift their posture, grab their excuse whackers, try box breathing, do push-ups on the edge of their seats. Because the fastest way to bridge the knowing-doing gap is to take action, even a tiny one, right now.
Why Two Minutes?
Two minutes is not a compromise. It's a strategy.
Research shows that simply holding a confident posture for two minutes increases testosterone (which drives confidence) by 20% and decreases cortisol (the stress hormone) by 25%. That's a measurable physiological shift from nothing more than the way you hold your body.
Box breathing — inhale for four counts, hold for four, exhale for four, hold for four — can be done anywhere, anytime. It calms the amygdala, the part of your brain responsible for panic and overwhelm. Pair it with something you already do (flick the kettle on, hands on the kitchen bench) and suddenly it becomes a habit.
Something is always so much better than nothing.
The Moment That Changed Everything
Seventeen years ago, I had postnatal depression.
On one of my hardest days, I put my hands on the kitchen bench — just like I used to do at my ballet barre — turned my feet out, and said to myself: just move.
That moment changed everything.
Not long after, I was home with my baby Ruby and my toddler Stella when she said to me, "Let's have a dance, Mummy." And that day, I said yes.
I scooped them both up and we started dancing together. And as we danced, I looked at Ruby and I looked at Stella — and it was like the first time I had really seen them for what felt like so long.
That two minutes. That small moment — taken again and again — led me to that precious memory. It led me to do the work that I do. And it led me to stand on stages around the world sharing this message:
If I can do it, you can do it too.
The Two Minute Method™ in Practice
Here's how to start:
Move your body — even 2 minutes of walking, stretching, or dancing counts
Check your posture — stand tall, shoulders back, and hold it for 2 minutes
Box breathe — anchor it to an existing habit so it sticks
Celebrate every small win — every push-up, every moment of positive self-talk, every step forward
The goal isn't perfection. The goal is to start — and to start again.
What Audiences Say
"Lizzie was the perfect start to the day. A total vibe. Brought up the energy — and who doesn't need a dance in the morning."
"I found Lizzie's session fantastic for our team who work a lot from home. Just being able to get those tips to do active things. A really valuable session."
"Amazing, motivated, and I felt really good."
"Our first event of the year — a really special event — and we really needed to set the tone and bring the vibe. And she did that in spades. Thanks Lizzie."
Ready to Close Your Knowing-Doing Gap?
All you need is just two minutes. Will you dance with me?
Book Lizzie for your next event →
Lizzie Williamson is a motivational keynote speaker, TEDx speaker, and two-time author based in Australia. Her Two Minute Method™ helps individuals and organisations turn excuses into action — one small moment at a time. She has shared stages with Barack Obama, Tony Robbins, Arianna Huffington, and the Dalai Lama, and has appeared on Good Morning America and The Today Show.
