5-Minute Rule: How to trick your brain into getting things done
We’ve all been there – staring at a long to-do list, knowing what we should do… but instead scrolling through Instagram, reorganizing our desk, or convincing ourselves we’ll “start later.”
Procrastination is sneaky. It delays progress, drains energy, and often leaves us feeling guilty. But here’s the good news: overcoming it doesn’t have to be complicated. Enter the 5-Minute Rule – a simple, science-backed method to break through resistance and get started.
What Is the 5-Minute Rule?
The 5-Minute Rule is a strategy where you commit to working on a task for just five minutes.
Here’s how it works:
- Pick a task you’ve been avoiding.
- Set a timer for five minutes.
- Work on it with full focus until the timer goes off.
- Stop if you want – or keep going if you’re in the flow.
The magic lies in the start. Most of the time, you’ll find that once you begin, the hardest part is already behind you.
Why the 5-Minute Rule Works
This method might sound too simple, but there’s solid psychology behind it.
- Reduces overwhelm 🧠
Big tasks feel intimidating. Five minutes feels doable. Shrinking the commitment lowers resistance. - Builds momentum ⚡
Starting creates motion, and momentum makes it easier to keep going. It’s the same principle as Newton’s first law: an object in motion stays in motion. - Breaks perfectionism 🚫
When you only commit to five minutes, the pressure to be “perfect” disappears. You’re free to just start. - Builds discipline and habit 🔑
Over time, five minutes of consistent action rewires your brain. You prove to yourself that you can start, again and again.
How to Apply the 5-Minute Rule
You can use this technique for nearly any task – from work projects to personal goals.
- Choose the task → Something you’ve been putting off.
- Set a timer → Phone, kitchen timer, or an app – just five minutes.
- Remove distractions → Silence notifications, put your phone away, close extra tabs.
- Go all in → For five minutes, give it your full attention.
- Reassess → When the timer ends, ask yourself: Do I want to continue, or stop here?
Pro tip: Even if you stop after five minutes, you’ve still made progress. That’s a win.
Real-Life Examples of the 5-Minute Rule in Action
- Drafting a proposal or pitch
Instead of waiting for the “perfect idea” or a large chunk of free time, open a doc and commit to writing just the first paragraph. That small step often sparks creativity, and before you know it, you’ve outlined the entire proposal. - Breaking down a new project
Got a big campaign or project that feels overwhelming? Spend 5 minutes brainstorming key goals or mapping out the first three tasks. This quick start helps you move from “frozen” to focused. - Tackling unread emails
Set a timer for 5 minutes and tackle as many overdue replies as possible. Even clearing 3-4 emails reduces your mental load and builds momentum. - Content creation
Struggling to start a blog, newsletter, or social post? Spend 5 minutes jotting down bullet points or drafting a rough outline. Often, the hardest part — the blank page — disappears once you start. - Preparing for a meeting or presentation
Instead of procrastinating, spend 5 minutes sketching your key talking points or slides. This small step reduces last-minute stress and gets the ball rolling. - Learning a new skill
Whether it’s a new tool, coding snippet, or analytics platform, explore it for just 5 minutes. That small exposure builds confidence and lowers resistance to continued learning. - Tidying your workspace or home
Start small – set a timer for 5 minutes to tidy your desk or workspace. Maybe glance at the shelves or organize a drawer. You’ll be surprised how much you can accomplish in such a short time. - Quick workout
Can’t face a full workout? Commit to five minutes of stretching or bodyweight exercises. Often, once you start moving, you’ll choose to keep going.
The Science Behind It
The 5-Minute Rule is rooted in cognitive behavioral therapy (CBT) principles. It works because:
- It lowers the activation energy needed to start.
- It interrupts the avoidance-anxiety cycle by making tasks approachable.
- It creates small wins that reinforce positive behavior.
In short: it tricks your brain into action.
Final Thoughts: Small Steps, Big Impact
The beauty of the 5-Minute Rule is in its simplicity. You don’t need hours of willpower or perfect conditions – just five minutes.
Next time you catch yourself procrastinating, ask: What can I do for just five minutes?
You might be surprised at how far those five minutes can take you.
Ready to stop procrastinating and start building momentum in your business? Book a free discovery call today – and let’s take your first five minutes together.
If this post brought up new insights, questions, or challenges you’re struggling with, get in touch here.
Violaine Boudon is a coach and consultant for ambitious individuals ready to level up on their own terms. She helps her clients design a life and business that truly feel like them.