The 5-minute rule is a simple, evidence-based cognitive behavioral technique to combat depression's inertia and procrastination. When feeling overwhelmed, unmotivated, or stuck in low mood, commit to starting a task for just 5 minutes. That's it no pressure to finish, just begin. Set a timer if needed. Often, the hardest part is initiating action; once momentum builds, you'll likely continue beyond 5 minutes. If not, stop guilt-free you've still won by breaking paralysis.

Why It Works

Depression amplifies "all-or-nothing" thinking, making tasks feel insurmountable (e.g., "I must clean the entire house"). This rule lowers the barrier by focusing on a tiny, achievable step, tricking the brain's reward system. Research from psychologists like Dr. Christine Padesky shows small actions release dopamine, improving mood and building self-efficacy. A 2018 study in Behaviour Research and Therapy found similar micro-commitments reduced depressive symptoms by 20-30% over weeks.

How to Apply It

1. Identify the task: Choose something beneficial but avoided (e.g., showering, emailing a friend, walking).
2. Commit verbally: Say aloud, "I'll do this for 5 minutes only."
3. Start immediately: No prep overthinking.
4. Evaluate after: Continue if energized; quit if not.
5. Track wins: Journal daily uses to reinforce habit.

Examples:

• Bedridden? Sit up for 5 minutes.
• Anxious about work? Open one email.
• Isolated? Text "hi" to someone.

Benefits and Tips

• Builds habits gradually without burnout.
• Counters rumination by shifting to action.
• Pairs well with therapy/medication.

Start small today depression thrives on inaction, but 5 minutes can spark change. If symptoms persist, consult a professional.