We’ve all been there. The task is right in front of you, you know it needs to get done, but somehow, you just can’t bring yourself to start. Minutes turn into hours, the to-do list grows longer, and that heavy feeling of being stuck starts to take over.
For many people, especially those with ADHD, this isn’t just a bad habit; it’s task paralysis, and it shows up more often than anyone would like. But here’s something surprisingly simple that can help: The 5-Minute Rule.
The Hardest Part is Just Getting Started
Often, the biggest hurdle is the beginning. This is especially true when a task feels overwhelming, boring, or just too big to tackle in one go. For many, this isn’t about laziness or a lack of discipline it’s about the mental weight of the task. It looms. It can even feel paralysing.
But what if your only job was to work on it for just five minutes?
How the 5-Minute Rule Works
It’s as straightforward as it sounds. Follow these simple steps:
- Pick one task you’ve been avoiding.
- Set a timer for five minutes.
- Tell yourself: “I only have to do this for five minutes. After that, I can stop if I want to.”
There’s no pressure to finish. The goal isn’t to tick the whole thing off the list. You’re simply tricking your brain into taking that first, tiny step. That’s it.
Why It’s So Effective
Here is the magic of this rule: once you begin, momentum often follows.
An object in motion stays in motion. Five minutes pass, and you might find yourself thinking, “Okay, maybe just another five.” Suddenly, you’re in the flow. The task that felt like a mountain turns out to be far more manageable once you’ve started climbing.
And if five minutes is all you can manage today? That’s perfectly fine. You still showed up. You still took action against paralysis. That matters.
It’s About Progress, Not Perfection
The 5-Minute Rule works because it gives your brain an out; it dramatically lowers the stakes.
You’re not committing to an hour-long slog, just a tiny step forward. And more often than not, that’s all it takes to unlock movement.
So, the next time you feel stuck, whether it’s replying to an email, tidying a room, or starting a work project just set that timer for five minutes.
Don’t underestimate the power of small starts. They build momentum. They build habits. And sometimes, they build the bridge you need to get from paralysis to progress.
Give it a go today. Just five minutes. You might be surprised at what gets done.
#BeTheForce
Disclaimer: This blog is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a doctor for personalised guidance and recommendations related to ADHD.
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