The 5-Minute Rule: A Simple Hack to Overcome Procrastination
Hi Team,
This week, a simple, yet effective productivity tool has helped me to overcome procrastination and build momentum; The 5-Minute Rule. This works by asking yourself to complete 5-minutes of a task immediately, which typically leads to remaining on that item for a longer segment of time. This rule can change how you work and live in just 5-minutes, so let’s dive into it.
What is the 5-Minute Rule?
The 5-Minute Rule is a technique which asks users to set a time for 5-minutes and commit to a task that you have been putting off. After the completion of your 5-minutes, you have the choice to stop, however the likelihood is that by starting on the task, you will have gained enough momentum to continue. By telling yourself that you have a choice after 5-minutes to stop, there is a higher chance that you will be willing to start the task.
Why it Works
As a cognitive behavioural therapy technique, the 5-Minute Rule works by breaking down the task into a small chunk of time, which feels more achievable to accomplish. There is also the added value of granting the applier choice, whereby if they get to the end of a 5-minute session, they can stop if the task is too challenging for the current time. By making the task feel less overwhelming and more doable, it reduces procrastination and increases the chances of continuing beyond 5-minutes.
Applying the Rule
When you come up against a task that you are procrastinating, find a space in your schedule to start 5-minutes of time on this item. This can be studying for an exam, a task at work, household chores, or a personal goal. It is important to set a time for 5-minutes and work without distractions on the task at hand. When the timer goes off, decide whether you want to continue, or whether to stop there.
For work and studies, the 5-Minute Rule is recommended to be used in conjunction with the Pomodoro Method. For anyone new to the Pomodoro Method, that can be found here. How this works is by adding an additional 20-minutes to your time on the task, if you choose to go beyond the 5-minutes. Keep a log of how many Pomodoros you achieve, for analysis of time spent on tasks.
Overcoming Common Challenges
When it comes to challenges to complete the 5-Minute, there are three common items:
1. Technology – Keep your gadgets and items, that are non-essential to the task at hand out of sight, or harder to use. For example, you could put your phone into airplane mode to eliminate the temptation to scroll.
2. Background sound & music – Steer clear of sound and music that may create distraction from the task at hand, enabling 5-minutes of pure focus.
3. When you remember something important, write it down for later (or another 5-Minute Rule challenge) – If an idea comes to mind, rather than losing focus, have a notepad or digital note app available to quickly write down the thought to tackle later.
Closing Remarks
The 5-Minute Rule isn’t about perfection, it’s about finding a way to start on tasks that need to be done. Starting small often leads to big results.
Why not try the 5-Minute Rule today? Pick one task that you have been avoiding, set a timer, and see how far 5-minutes can take you.
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