introduction
A university professor observed that some of his best students often found themselves lacking motivation, though they were not necessarily more intelligent or dedicated than their fellow students. What they had in common was that they all used the same mental technique to help get motivated: whenever they would lose their motivation, they would tell themselves to “just do it for five minutes,” and at least 75% of the time, they would end up working for at least an hour.
With so many external distractions, it may seem impossible to stay motivated, but most people wait for the “feeling” to come before they will take action. However, motivation develops by taking action, and this is how the 5-minute strategy can be an effective tool to reduce resistance and create momentum.
Getting Started on Procrastination
Starting a task can be the most challenging part of the job. Your brain tends to make things seem more difficult than what they are, resulting in making even the easiest tasks appear to be too much work. The five-minute rule provides assistance by breaking down the number of commitments needed to complete the task into smaller portions.
Main Concept:
If a task seems easier than it is, you will be less likely to avoid/put off doing it.
Supporting Examples and Supporting Evidence:
People tend to avoid tasks they feel are too emotionally uncomfortable than those they see as being too physically demanding. By committing to performing the task for only five minutes, the added emotional burden of that task will be lighter.
When we begin a task, we naturally want to finish it. This feeling is called the Zeigarnik Effect. The beginning of a task creates mental pressure to complete the task.
Consider an individual who has the responsibility of submitting reports to his employer, but is always looking for ways to avoid writing them. If the individual gives himself permission to write the outline for five minutes, there is a good chance that the report will be completed because the act of writing will reduce the individual’s feelings of anxiety about completing this task.
How This Concept Differs From Old-School Advice
There are many tricks that have been created to help increase a person’s productivity. These techniques are primarily based on mental discipline or completing long workdays. While they can work very well for some people, starting these can intimidate a new user. The five-minute rule is based on ease of access to the user instead of ease of endurance. You will not need to create motivation prior to starting; you will create it as you proceed.
Real World Situation:
If you are trying to complete a task, but are having difficulty starting, try this approach: set a timer for five minutes and work.
Developing Sustainable Habits with Small Achievements
Motivation can be fickle when approached only as emotion but firmly entrenched within habits will be more predictable and consistent.
Core Concept:
The repetitive completion of five-minute tasks will establish patterns in our brains enabling a connection to be created between action and success or completion.
Evidence and Examples:
Many Behavioural Scientists believe in utilizing what is known as micro habits — which can be defined as behaviors that are so small, it would be impossible to neglect them.
Psychological reward is produced for completion of every five-minute task, triggering dopamine to be released reinforcing the completed behavior.
If someone is trying to implement reading to their habits, they might start reading five minutes each day and within a few weeks of continual completion, reading will become part of their sense of self rather than a chosen obligation.
Example Bullet Points:
A new exerciser creates a five-minute stretching routine before completing a full workout program over time.
A new entrepreneur commits to five minutes of examining their finances every day to avoid being surprised by large bills.
A student studies for five minutes on one subject and will usually have learned multiple subjects.
Contrast to “All or Nothing” Mindset:
For too many people, they consider that in order to be successful, they must be working for a minimum of two hours every day to see results, whether in training, studying or changing their lifestyle, and so they often burn out and give up because they have not seen the results produced by completing their expected effort.
The 5-Minute Rule creates a platform for consistent completion versus sporadic completion, which ultimately will create continued improvement and development with time as new skills, attributes, etc. can be developed through continued use of the 5-Minute Rule.
Illumination:
When we lay the фундамент of success, we have the ability to continually build upon our new success.
The Momentum Principle – A Force That Makes It Easier to Continue vs Stopping
Once you create action, you will motivate your self to keep on going. Once you create action, you will have created your momentum to keep going regardless.
Key Concept
Doing creates clarity and confidence as well as motivation all at the same time.
Supportive Evidence and Examples:
The brain creates new pathways every time you complete an activity. Therefore the completion of an activity helps stimulate a stronger connection in the brain for future use. The completion of an activity builds new connections in your brain for all future types of productivity.
The High Achievers from all types of industries preach starting the process first and then the inspiration will follow.
Most writers will use this five-minute method to help them get past the writer’s block. Once a little type is on the page, the intimidation of seeing a blank page goes away.
Ways To Create Momentum:
Do something for five minutes to start your day in a productive manner.
Use this rule instead of abandoning your day when you hit an energy slump.
Use it when trying to accomplish something that seems difficult such as learning a new language, gaining new skills, or putting your finances in order.
The Difference Between This Method and Motivation-First Method:
The traditional belief is that if you feel motivated to take action.
The 5-minute rule reverses the process.
Take Action, Create Momentum, Feel Motivated
The shift of the sequence is subtle but significantly life changing. The act of waiting will keep you stuck the act of starting will set you free.
The Bottom Line:
Movement always beats intention!
calculation
By making it easy for a person to start something, the five minute rule makes ending procrastination. The five minute rule also encourages repeatable successes which creates lasting habits and the continuous momentum builds progress through effort. Together, these three principles (reducing resistance, strengthening habits and generating forward momentum) create a solid foundation for achieving your goals and success both personally and professionally.
Immediate Recommendations:
1) Choose one of the tasks you have been avoiding
2) Commit to working on that task for five minutes today
3) Do it again tomorrow and let consistency do the work for you!
The increasing complexity of modern life continues to make simple strategies more valuable. Large, elaborate plans frequently fail; they require too much at once; whereas smaller actionable steps grow over time and create a positive snowball effect.
The question is not whether five minutes can actually change your life, but instead, will you take the opportunity to begin?
So begin! Set your timer!
Show yourself that you are able to create motivation, rather then sit back waiting for motivation.