By Brandy Howard, LMFT-S
We’ve all been there… staring, and starting, and staring (and procrastinating) a task that feels overwhelming, putting it off, and then feeling even more stressed because it’s still hanging over our head. Whether it’s answering emails, starting a workout, or tackling a big project, avoidance and procrastination can make even simple tasks feel impossible… and then it may feel EVEN BIGGER and time consuming, so we put it off even longer, or at least I do! A therapist’s tip… The 10-Minute Rule, it might seem simple but it’s really powerful…
Where Does the 10-Minute Rule Come From?
The 10-Minute Rule is based on Behavioral Activation, which comes from the model of therapy known as Cognitive Behavioral Therapy (CBT). BA is used to help people with depression, anxiety, and those that have difficulty getting motivated by encouraging small, intentional actions to increase engagement in meaningful activities. The idea is simple: action leads to motivation, not the other way around.
Many people wait to "feel like doing something" before they start, but research shows that motivation often follows action, rather than coming before it. By making a commitment to just 10 minutes of a task, you break through mental resistance and create that get up and go..
Why Is the 10-Minute Rule Useful?
This technique is effective because it:
✅ Reduces Overwhelm – Large tasks feel daunting, but committing to just 10 minutes makes them manageable.
✅ Builds Momentum – Often, starting is the hardest part. Once you're engaged, you're more likely to continue.
✅ Overcomes Avoidance – It interrupts procrastination patterns by removing the pressure of “finishing” the task.
✅ Lowers Anxiety – Taking action decreases anxiety by shifting focus from worry to productivity.
✅ Works for Many Areas of Life – From work and chores to exercise and creative projects, this skill can be applied almost anywhere.
When to Use the 10-Minute Rule
The 10-Minute Rule can be applied whenever you feel stuck, unmotivated, or overwhelmed. Some of these situations might be:
✔ Procrastinating on work or school assignments
✔ Feeling too exhausted to start a task (e.g., cleaning, laundry, emails)
✔ Avoiding exercise or self-care routines
✔ Feeling anxious about a difficult conversation or task
✔ Struggling with creative blocks (writing, art, music)
How to Use the 10-Minute Rule: A Step-by-Step Guide
Step 1: Choose a Task
Pick something you’ve been avoiding. It could be answering an email, going for a short walk, or writing a report.
Step 2: Set a Timer for 10 Minutes
Tell yourself you only have to work on it for 10 minutes. This removes the pressure of "finishing" the task.
Step 3: Start Without Overthinking
Just begin. Don’t worry about perfection or how much you accomplish, your only goal is to engage for 10 minutes.
Step 4: Reassess After 10 Minutes
When the timer goes off, ask yourself:
Do I want to continue? (Most people do!)
Do I feel better now that I’ve started?
If I’m still struggling, can I try another 10 minutes later?
Step 5: Celebrate Small Wins
Even if you stop after 10 minutes, acknowledge your effort. Progress is progress, no matter how small. Celebrate that! Be proud of yourself! You’ve accomplished SOMETHING which is better than the NOTHING!
Watch the 10-Minute Rule in Action
To see how this technique works in real-time, check out this video by The 10-Minute Rule That Makes Hard Work Feel Like TikTok. This video, created by its respective owner, provides an insightful and engaging look at how starting small can help you build momentum.
Credit: The video is embedded here for educational purposes only and belongs to its original creator. Please support their content by liking, subscribing, and engaging with their work!
Final Thoughts: Small Steps Lead to Big Change
The 10-Minute Rule is like tricking your brain into productivity, it’s low pressure, low stakes, and way more effective than sitting in a cycle of overthinking. Starting is often the hardest part, but once you do, momentum follows. So, next time you’re staring at that dreaded task, just commit to 10 minutes… who knows, you might just keep going.
Need Extra Support?
If avoidance and overwhelm are holding you back in a bigger way, therapy can help. Sometimes, small steps need a little extra guidance. Reach out today to learn how you can build sustainable coping skills and regain motivation in a way that works for you.
A Gentle Reminder: As licensed therapists, we love sharing insights on relationships, parenting, mental health, and personal growth. While this blog provides valuable information and strategies, it is for educational purposes only and is not a substitute for individualized mental health care. Everyone’s journey is unique, and if you need support, we encourage you to reach out to a licensed mental health professional or local resources. You deserve care that’s tailored to you!
