The 5 Minute Rule

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Hey there,

Even the most productive people hit walls.

That new habit? The looming project? That soul-crushing to-do list? Your brain dodges them like they’re a tiger in yoga pants—still terrifying, just dressed for comfort.

But there’s a deceptively simple way to break through the inertia: the 5-minute rule.

The idea is, when you’re staring down a daunting task, don’t commit to finishing it.

Instead, commit to five minutes. That’s it. Five minutes of writing, organizing, planning, or whatever it is you’ve been putting off.

Why? Because once you start, you usually don’t stop.

Your brain’s emotional system—the same one that pulls your hand from a hot stove or convinces you your inbox is haunted—really hates anything that feels hard or uncertain.

It fires off that fight-or-flight response even when the “threat” is just replying to an email or, say, starting to write a newsletter.

So, naturally, you avoid it.

But the logical side of your brain isn’t much help either.

It’s great at planning… until it gets overwhelmed by complexity and spins into an overthinking spiral.

And now you’re stuck between panic and paralysis.

That’s where the 5-minute rule comes in — it short-circuits your brain’s drama by making the task so small, so manageable, that it doesn’t even register as a threat.

You’re not committing to writing the book, you’re committing to brainstorming a title.

You’re not running a marathon, you’re lacing up your shoes.

And here’s the magic: once you start, momentum kicks in.

Your brain stops catastrophizing and starts focusing. You get pulled into the work. You remember you’re actually capable.

And most of the time, you keep going.

Even Instagram’s co-founder Kevin Systrom swears by it: tell yourself to work for five minutes, and you’ll likely finish the whole thing.

Because once your brain realizes it’s not in danger, it stops resisting.

Instead, it rewards you—with a little hit of dopamine for getting started, and even more for making progress.

So the next time procrastination kicks in, don’t declare war on your brain. Trick it.

Set a five-minute timer. Do the smallest version of the thing you’ve been avoiding.

Chances are, five minutes later, you’ll be deep in the work and wondering why you waited so long to begin.

Just move quick—before your brain catches on.

Have a wonderful week, all.
Start small and keep going - Scott (@motivatedscott).

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