A Neuroscientist’s Easy Trick to Stop Procrastination

Personal development coach Mel Robbins used to be a procrastinator. On the verge of burnout, when she found it increasingly difficult to get up and carry out the tasks of her day. Until one day, without even really realizing it, she created a simple technique to help her complete her daily to-do list and finish all the day’s objectives. Now named “The 5 Second Rule,” the method can help you, too.

What is the 5 Second Rule to combat procrastination?

The rule is simple: when you’re about to do a task (or feel yourself pushing back against something unpleasant that needs to be done) start counting down from five. when you reach one, spring into action and get to work. The thought is that you will catch your brain off guard, and acting before it even understands, regaining control of our thoughts.

“You think what you’re missing is motivation, but that’s not true,” says Mel Robbins. “To change, to start a business, to be a better parent, a better companion, and to do all the things you want to achieve in life—you will necessarily have to go through complicated, scary and uncertain things. You’re never going to ‘feel it,’ but you can do it.” Robbins adds that the thought that success is attributed to motivation alone is a myth—more like the fruit of effective action.

Act even before the brain dissuades you

Experts in neuroscience explain the method is successful because it acts on the prefrontal cortex, or where decision making, memory, and reasoning happen. When faced with something stressful or uncomfortable, your brain will try to find an excuse—but through applying Robbins’s 5 Second Rule, you are asserting control over your own thoughts, “regaining confidence in yourself; fighting your fears; stopping stressing, living happier, and finally having the courage to share and defend your ideas.”

In addition to increased productivity, the 5 Second Method can help reduce anxiety, escape paralyzing fears (such as flying or speaking in public), and gain self-confidence.