🖐️ The 5-Second Rule

In partnership with

Hey there! Welcome back to The Flow by Flocus. If you’re new around here, welcome! 👋  You can catch up on our previous editions right here.

This week: We’re keeping it short and sweet with a send that’s as zippy and effective as the topic itself: the 5-Second Rule — a quick trick to beat procrastination. Let’s jump in!

🏁 What’s the 5-Second Rule?

We’ve talked a lot about procrastination — from what it is, to how to spot it, to what fuels it. (For more on that, check out our Flocus Picks section below!)

Today, we’re adding another quick trick to your anti-procrastination toolkit: the 5-Second Rule.

Here’s how it works:

Count down from 5, then act.

The 5-Second Rule works wonders when you’re:

• Actively resisting a task

• Overwhelmed but need to start somewhere

• Anxious about the outcome of a task

• Determined not to do something because you don’t “want” to

• Feeling stuck due to imposter syndrome or self-criticism

Let’s take a closer look at why it works so well in these situations.

🌟 Why It Works

The 5-Second Rule is so impactful because it:

• Slashes the time it takes you to go from thinking about doing something to actually doing it

• Speeds up progress on your goals and tasks

• Gives you less time and room for negative self-talk (like “I can’t do this because I’m bad at it.”)

• Prevents missed opportunities and deadlines due to overthinking and procrastination

• Improves self-trust and awareness

Now that you know why it’s so effective, let’s talk about how you can tweak this technique to make it work better for your brain.

Real quick: Looking to feed your curiosity and expand your knowledge? Don't miss out on 1440, the daily news source read by over 3.8 million curious readers.

The Daily Newsletter for Intellectually Curious Readers

• We scour 100+ sources daily

• Read by CEOs, scientists, business owners and more

• 3.5 million subscribers

Sign up today!

Checking out 1440 not only expands your knowledge, but also supports our tiny team at The Flow, allowing us to continue delivering value to your inbox.

Now, here’s how to use and remix the 5-Second Rule!

💿 How to Remix the 5-Second Rule

What happens when you get to zero and still don’t act?

Probably nothing, right?

Unless you punish yourself in some way (which we don’t recommend!), chances are there are no real consequences for not following the 5-Second Rule.

If you’re someone who thrives with a little gentle pressure and accountability, here are some ways to raise the stakes and remix the rule:

• 🤝 Buddy up: Find an accountability partner who will check in with you and make sure you do what you say you will. Tell them about the 5-Second Rule so they can help you stick to it.

• 🤪 Get silly: Instead of counting down, try coming up with something silly or goofy instead. This can really help break the tension on rough days and help you take life less seriously. Example: “In 5 seconds, I’ll start working on the Dumbest Version of this project.”

• 🥹 Affirm yourself: If you’re feeling anxious or incapable, try some soothing affirmations to lift yourself up. Here’s one of our faves: “I’ve made it through every single obstacle I’ve ever faced — I’ll make it through this one, too.”

If you do remix the rule, don’t give yourself longer than 10 seconds to act — the longer you give yourself, the more likely you are to give in to procrastination.

🪅 Flocus Picks

A curated list of things worth sharing.

• 3 Ways to Address Procrastination (The Flow Guide) — Our back-to-basics guide covers everything you need to understand (and beat!) procrastination.

• Opposite Action (TikTok) — Your quick intro to Opposite Action, a therapy-based skill that helps you do the things you don’t want to do.

• samurai lofi hip-hop beats (Playlist) — The perfect balance of chill and upbeat vibes for those deep work sessions.

🖥️ Flocus: Your Personal Productivity Dashboard

Turn your 5-second countdown into focused action with Flocus!

Set up your tasks, use the customizable timer to tackle them in short bursts, and keep distractions at bay with soothing ambient sounds and backgrounds.

Whether you’re beating procrastination or taking a well-deserved break, we’ve got you covered.

Using the 5-Second Rule is just one way you can get back on track when you’re feeling unmotivated, overwhelmed, or anxious.

Try it out this week and let us know how it goes!

Until next Sunday,

Flocus Team