The "Just 5 Minutes" Rule: Your Secret Weapon Against Procrastination
Hey there! Have you ever felt like you're stuck in quicksand when faced with a big task? You want to start, you know you should start, but the sheer size of it feels paralyzing. 😩 For many people with ADHD, this feeling is all too familiar.
But what if I told you there's a simple, almost magical rule that can help you break free from procrastination and actually start those daunting tasks? It's called the "Just 5 Minutes" rule, and it's all about the power of micro-committing.
What is Micro-Committing?
Micro-committing isn't about finishing the whole project; it's about committing to just a tiny, manageable sliver of it. Think of it as telling your brain, "Hey, we're just going to dip our toe in the water, not swim the whole ocean." For ADHD brains, this small commitment reduces overwhelm and makes that crucial first step feel achievable rather than insurmountable.
When a task feels too big, our brains often respond with "nope!" – leading to avoidance and procrastination. Micro-committing bypasses this by making the initial task so small that it feels less threatening. It’s a psychological trick that leverages momentum; once you start, even for a short period, the inertia is broken, and continuing becomes much easier.
Why It Works Wonders for ADHD Brains
ADHD often comes with challenges in executive functions, including task initiation and working memory. Overwhelm is a significant barrier. The "Just 5 Minutes" rule directly addresses these:
Reduces Overwhelm: Instead of focusing on the entire mountain, you're only focusing on the first tiny step. This makes the task feel less daunting.
Builds Momentum: Starting is the hardest part. Once you've invested 5 minutes, you've already built a little momentum, making it easier to continue for another 5, or even 10, or 30 minutes.
Bypasses Perfectionism: The goal isn't to do it perfectly, it's just to do it. This takes the pressure off and encourages action over paralysis.
Creates Dopamine Hits: Completing even a small, 5-minute chunk can give your brain a little hit of dopamine, reinforcing the positive feeling of progress and encouraging you to do more.
This tiny shift bypasses the ADHD brain’s resistance and helps you take the first step.
How to Use the “Just 5 Minutes” Rule for ADHD Time Management
Ready to unlock your secret weapon against procrastination? Here's how to apply the "Just 5 Minutes" rule to any task:
Identify Your Daunting Task: Pick one task you've been putting off. It could be sending an important email, starting a report, or cleaning out your inbox.
Pick the Absolute Smallest First Step: Don't aim for the middle or the end. What is the very first, tiniest action you can take?
For a report: "Open the document and type the title."
For an email: "Open a new email and type the recipient's name."
For cleaning: "Pick up one item and put it away."
Commit to ONLY 5 Minutes: Tell yourself, "I only have to work on this for 5 minutes. If I want to stop after that, I can." This takes the pressure off.
Set a Timer for 5 Minutes: This is crucial! Use your phone, a kitchen timer, or an online timer. The visual cue of the timer counting down can be incredibly motivating. It also adds structure and a sense of safety—five minutes won’t overwhelm you.
Start (and Only Focus on That Small Step): For these 5 minutes, your only job is to execute that tiny first step. Don't worry about the rest of the task. Just get started.
Assess After 5 Minutes: When the timer goes off, ask yourself:
Do I have a little momentum and want to continue?
Do I feel done for now?
There's no wrong answer! If you continue, great! If you stop, great! You still achieved a win by initiating the task because every 5 minutes of action is progress. 🤩 You can always come back later for another "5 minutes."
Final Thoughts: Start Small, Win Big
The "Just 5 Minutes" rule is not about magically finishing everything in five minutes. Instead, it's an ADHD procrastination hack for breaking the inertia by removing the emotional barrier to starting, proving to your brain that you can start, and building consistent momentum, one micro-commitment at a time.
So, if procrastination has been holding you back, give it a try and see how just 5 minutes can change everything!
Your turn - What’s one task you’ve been putting off? And how can you commit to ‘just 5 minutes’ to get started on it?
Remember: you don’t need to finish everything at once. You just need to start.
Don’t let ADHD Procrastination Win - get your ADHD procrastination starter guide here and some 5 minutes task ideas for the workplace here.
And read my other blog on 5 Micro-Steps for conquering the Blank Page.
Ready to Go Beyond “Just 5 Minutes”?
The “Just 5 Minutes” Rule is a powerful tool to get started - but real, lasting change often comes from having the right support, accountability, and personalized strategies.
That’s where ADHD coaching comes in. Together, we’ll:
Identify the habits and routines that actually work for your brain.
Break down overwhelm into clear, doable steps.
Build momentum so progress feels natural (not forced).
Create systems you can trust - even on tough days.
✨ If you’re ready to move from procrastination to progress, let’s get started today.
👉 Get in touch.