The 5-Minute Rule That Actually Gets Me Moving
.png)
ADHD brains and big tasks? Not friends. Every time I look at my to-do list, it feels like climbing Mount Everest in flip-flops. 🏔️🩴
Enter: the magical, surprisingly effective 5-Minute Rule.
What It Is ⏱️
The 5-Minute Rule is simple:
Tell yourself, “I only have to do this for 5 minutes.”
That’s it. Five. Tiny. Minutes. Not “clean the whole house.” Not “finish the project.” Just five minutes of effort.
Why It Works (For ADHD Brains)
-
Low pressure → 5 minutes doesn’t feel overwhelming.
-
Momentum boost → Once you start, your brain often keeps going (like, “Well, I’m already here…”).
-
Success reset → Even if you stop at 5 minutes, you still did something. And something > nothing.
Real-Life Example 💡
Task: Fold laundry.
Brain: “Nope. Too much. Too boring. Will literally die of boredom.”
Me: “Okay, fine. Just fold clothes for 5 minutes.”
→ 20 minutes later, laundry’s done, room’s clean, and I’m high-fiving myself like I just won a gold medal. 🏅
The ADHD Twist
The trick isn’t about discipline—it’s about tricking your brain into starting. ADHD brains don’t like “giant overwhelming task,” but they’ll usually say yes to “quick little thing.”
Sometimes I do stop at 5 minutes (and that’s okay!). But most of the time, once I break the “starting line,” I keep going.
The Takeaway
If you’re staring down a mountain of tasks today, don’t try to conquer it all at once. Just tell yourself: “Five minutes. That’s it.”
Because 5 minutes can snowball into progress—and progress feels pretty dang good. 💛
