One of the primary reasons we put off tasks is the daunting nature of starting. The thought of the task ahead can lead to a lack of motivation and avoidance.
The most challenging step is often taking the first step and once you’ve started, you’re likely to find it can turn into more time spent on the task.
The 5-minute action technique focuses on breaking down a task into a small, manageable action that takes only five minutes to complete and leading to increased productivity and decreased procrastination.
The 5-minute action provides quick wins which is great for our need to feel reward and positive reinforcement. When you complete a small task in just five minutes, you experience a sense of accomplishment and satisfaction. This feeling of achievement releases dopamine, the “feel-good” neurotransmitter, which in turn boosts your motivation.
Check out some ideas for a 5 minute action
- Stretching – light movements
- Journal – goals, gratitude
- Declutter – kitchen counter, cupboard
- Learning – word, phrase
- Deep Breathing – focus
- Cleanup email – prioritize emails, delete
- Reading – couple pages of a book you’ve wanted to read
- Networking – maintain connections. Send email, message
- Meditation – reduce stress
Remember, the key is not to feel pressured to complete a massive task in these five minutes, but rather to focus on consistent, manageable actions.
Be kind to yourself.
The Love Yourself Diary 