Task Initiation and the 5 Second Rule
Do you find yourself struggling to get started on things? Even when you know you need to do something, and maybe you even want to do it, sometimes taking that first step can feel almost impossible. If so, you may be struggling with task initiation.
Although getting started can sometimes feel impossible, there are several strategies that can help. This post will discuss one strategy, called the 5 second rule. But first, let’s learn a bit more about task initiation.
What Is Task Initiation?
In simple terms, task initiation is the ability to get started on a task when you want or need to. It sounds pretty simple, and to most people it is. However, because task initiation is an aspect of executive functioning, many neurodivergent individuals find it challenging due to executive dysfunction.
Neurotypicals may also sometimes struggle to get started, but they’re generally able to overcome it without too much difficulty. This often leads to cross-neurotype misunderstandings, where neurotypicals give advice such as “just try harder” or “just make yourself do it.” Although well-meaning (after all, it worked for them), this type of advice is rarely effective for those with executive dysfunction.
At worst, especially when repeated over the long term, these comments can be psychologically damaging, leading the person to believe their executive dysfunction is a character flaw (e.g. laziness). So, if you struggle with task initiation (or any aspect of executive functioning), know that it’s not your fault, and it’s certainly not a moral failing. All it means is that your brain works differently, and that you need to use different strategies.
One strategy that I’ve found particularly helpful for task initiation is called the 5 second rule.
The 5 Second Rule
Originally developed by Mel Robbins, the 5 second rule is a technique to overcome the initial hurdle of getting started on a non-preferred task. It’s surprisingly simple, and can be used for virtually anything: getting out of bed, starting your homework, making a difficult phone call, or walking the dog, to name a few.
First, if it’s not already obvious, identify the action you want to take. In some cases, such as getting out of bed, the first step might be the entire task. In other cases, such as writing an essay or walking the dog, the first step might be getting up and walking toward the location of your target task. Or, it might mean closing distracting websites and programs on your laptop, and opening the program you’ll be working in. The first step you identify should be simple, straightforward, and concrete.
Next, you’re going to count down backwards from 5. When you reach 1, you should immediately begin the first step toward completing your task, without giving yourself time to think or talk yourself out of it.
Think of it like a rocket ship counting down to blastoff: 5… 4… 3… 2… 1… LIFTOFF! But instead of launching a rocket, the liftoff is you getting started on the task.
If you think this sounds too easy, I agree. But I decided to give it a try, and I was surprised to find that it actually worked. If you want to learn more of the details of how and why this approach works, I would recommend reading The 5 Second Rule by Mel Robbins.
Or, just give it a try and see if it works for you. Worst case, you’ve wasted 5 seconds of your life. Best case, you just found an effective strategy that you can use any time you’re struggling to get started.
Conclusion
Due to executive dysfunction, many neurodivergent individuals struggle with task initiation, or getting started on a task. One strategy that can help is called the 5 second rule. Originally developed by Mel Robbins, this technique involves counting down backwards from 5, like a rocket ship counting down to blastoff. Once the countdown is over, you should immediately take action to begin your task.
If you found this content helpful and would like more personalized support, we offer 1:1 tutoring and academic coaching. Click here to schedule a free consultation.