How to Beat Procrastination and Take Action Quickly

A lot of my therapy clients describe feeling like they want to make a change in their life and start a new habit but just can’t get it started. One quick and simple technique that really helps with this is the 5 Second Rule. This rule was designed by Self Help author Mel Robbins to help you beat procrastination, hesitation, and fear by interrupting negative thought patterns and taking immediate action.

How it works:

When you feel an instinct to act on a goal or make a decision that you know is good for you, but your brain starts hesitating or talking you out of it…

Count backwards: 5 – 4 – 3 – 2 – 1 — GO!

Then move — take physical action immediately.

For example, if you are needing to get out of bed: Instead of hitting snooze, count 5-4-3-2-1 and get up. If you are wanting to speak up in a meeting: Don’t overthink it. Count 5-4-3-2-1 and raise your hand. Thinking of working out or going for a walk that you know will be good for you but feeling resistance? Count down and just start putting on your shoes.

Why it works:

• Interrupts negative thought loops: Our brains love habit and predictability. When we hesitate, even for just a second, the brain defaults to “staying safe” and not doing the hard/uncomfortable thing. The pause allows fear and excuses to flood in. The counting down and taking action short circuits this loop by acting before the brain can sabotage us!

• Activates the prefrontal cortex (responsible for decision-making): When we count backwards we disrupt the default mode which is the part of the brain involved in overthinking, avoidance and anxiety. We instead activate the prefrontal cortex which is the part of the brain that is involved in planning, focus and decision making. The mental shift of the counting helps us take action.

• Shifts your brain from autopilot (avoidance) to action: Most of our behavior is automatic and the act of counting backwards requires mental effort. That effort breaks us out of the autopilot state and jars us back into conscious control.

The truth is often it’s not fun to do hard things and motivation isn’t always accessible especially if you’re struggling with depression or anxiety. Sometimes the only way to to do the thing that we know will make us feel better is to “force” ourselves to take action by using this technique.