Have you been putting off a big work project? Keep neglecting to fold that big pile of laundry? Constantly telling yourself you’ll pay that bill tomorrow? Pretty much everybody procrastinates at some point or another, and there’s no shame in that. But what if there was something that could stop us from procrastinating and give us the impetus to get things done?

That’s where the 5-second rule comes in.

What Is the 5-Second Rule?

The 5-second rule has become pretty popular on platforms like TikTok as a potential quick-fix for procrastination.

Author and podcast host Mel Robbins came up with the rule, popularizing it in her book “The 5 Second Rule”. The idea is that when we want or need to get something done, we count down from five to one—then do it.

If you’re enjoying a bit of TikTok brainrot time in bed in the morning and a thought crosses your mind that you should probably brush your teeth or grab some breakfast, the 5-second rule encourages you to do so almost instantly, without even really thinking about it. It engages the part of the brain we use in decision-making, allowing us to begin a task without overthinking.

How Does It Work?

It’s easy to overthink things or tell ourselves we can put things off for 5 minutes, 10 minutes, an hour, a day. The 5-second rule helps us focus on the present and stop procrastinating by encouraging us to get tasks out of the way as soon as possible.

“The rule can help you be more productive because it creates a sense of urgency and importance around you completing a particular task or series of tasks,” says Rashelle Isip, productivity coach at The Order Expert®.

“Our brains are designed to protect us from discomfort, which often leads us to avoid doing things that we find challenging, daunting, or that feel like too much to tackle,” adds Kevin Connor, founder and CEO of Modern SBC. “Counting down engages the prefrontal cortex, which is the area of the brain that assists with decision making. That small mental shift is all it takes to bypass doubt and start moving before the brain slams on the brakes.”

What Are the Benefits of the Rule?

“The 5-second rule can be a great tool for breaking the cycle of overthinking and procrastination, giving people a simple way to push past hesitation and take action,” explains Elena Touroni, PhD, a consultant psychologist and co-founder of The Chelsea Psychology Clinic. “By creating momentum, it can help build confidence, reduce self-doubt, and even improve motivation over time.”

In Connor’s view, the rule offers plenty of mental health benefits beyond productivity. When we procrastinate and overthink things, we can develop self-doubt, stress, and guilt.

“Fighting that cycle—by making even the tiniest of moves forward—builds confidence, alleviates anxiety, and provides a sense of purpose,” Connor says. “It’s not simply about doing more; it’s about feeling more in control of your day.”

Ways to Use It in Your Daily Life

You can use the rule throughout the day, whether it’s for work, running errands, or simply making a phone call you’re putting off. Perhaps you’d planned to head to the gym or go for a run after work, but when the evening comes around, you’d rather watch some TV. Using the 5-second rule could encourage you to stick to the original plan.

“You can also use the rule to help motivate yourself and focus your attention throughout your routine, such as getting up in the morning or starting work for the day,” says Isip. So, why not give it a try when you wake up?

Adapting the rule to your own tendencies can help you find a system that works for you. For example. Isip suggests tracking the tasks you’ve accomplished using the rule by recording them in a notepad to help you stay motivated.

“Keep a brief running list of tasks that can be completed in five minutes or less. You can use the 5-second rule to tackle each of these tasks one after another as you see fit,” she adds.

Challenges and Considerations

You might resist the 5-second rule at first. Sure, you’ve counted down from five to one, but there’s nothing actually making you start the task at that point. The rule only has as much meaning as we apply to it. 

“Try pairing the rule with an existing task where there’s little to no resistance,” suggests Isip. “This might be something like brushing your teeth or putting on your shoes. This allows you to see the rule being applied with immediate results. You may be motivated to try the rule if you’ve been procrastinating on a particular task.”

It’s important to understand that the point of the 5-second rule is to start doing a task we’ve been putting off; it’s not the same as doing any task impulsively or without thinking. For example, if you suddenly decided you felt like eating some chocolate, using the 5-second rule before going to get some wouldn’t be quite the same as using it to sort your laundry.

“Relying on it too much could lead to impulsive choices or mental fatigue, as constantly forcing action without considering long-term consequences can be draining,” says Dr. Touroni. “Like any strategy, it works best when used in balance with thoughtful decision-making and rest.”

Alternatives You Can Try

The 5-second rule might work better for some people than others. If you’ve persevered with it and found that it’s not a good fit, there are alternatives to consider.

Isip explains that she uses similar processes herself. “For instance, if there’s some paperwork I don’t wish to do, I may say something like, “I’m just going to do this paperwork for 30 minutes. That’s easy, I can handle that. And when I’m finished, I’ll feel better because my paperwork will be in order.” 

Another thing Isip tries is to take one small step related to her work, like creating a folder on her computer or opening a notebook. “Taking a simple step forward helps reduce my resistance toward starting and continuing with the work,” she explains.

Personally, I find that the Pomodoro Technique is useful. If I’m not feeling motivated to write, I will set a timer for 25 minutes, work on the task, then take a 5-minute break before repeating the process. It works for other things, too—if I want to tidy my apartment, I’ll often do so using this method.

You might find David Allen’s Getting Things Done system useful for procrastination, too, as well as Brian Tracy’s ‘Eat That Frog’ approach.