A five-second morning routine hack could set a more productive tone for the rest of your day, especially if you’re prone to procrastination. And it could well change your life
If you struggle with procrastination, you’re not alone. There is a quick and simple way to boost your productivity—even on days when answering a single email seems daunting.
According to one expert, taking five seconds out of your morning to give a tried and trusted procrastination buster a go could set the tone for the rest of your day.
Thankfully, the ‘5-4-3-2-1 Action Rule’ isn’t complicated at all, meaning you can try it before that all-important first cup of coffee.
According to mental health expert Howard Smith, this technique works by interrupting patterns of overthinking and kickstarting the brain’s decision-making centre.
READ MORE: ‘I’m a sleep expert – improving this one health concern can stop insomnia’
Smith, from the addiction and mental health treatment centre Rehab Bali, explained: “As soon as you wake up, count backwards from five to one, and then immediately take action on a small, meaningful task.
“This could be as simple as getting out of bed, drinking a glass of water, doing a quick stretch, or opening your laptop to begin work.”
Although there’s certainly nothing wrong with thinking before you act, overthinking can cause the human brain to delay tasks. The ‘5-4-3-2-1 Action Rule’ helps provide a much-needed structured transition from initial thought to decisive action, shaking off any of the usual delay tactics so many of us are prone to.
According to Smith: “When we procrastinate, we’re often caught in a loop of analysis and hesitation.
“The countdown method gives your brain a clear signal that overthinking time is over and action time has begun.”
Intriguingly, science shows that counting down works far more effectively than counting up when it comes to this nifty hack, helping to activate your neural pathways. Smith revealed: “Neuroscientists have found that countdowns activate the prefrontal cortex—the part of your brain responsible for decision-making and action. It’s like giving your brain a runway for takeoff.”
In addition to creating what experts refer to as “response readiness,” you will feel ready to complete your first task of the day, which should hopefully have a pleasing domino effect.
As Smith has argued: “The hardest part of overcoming procrastination is starting. Once you’ve completed that first small action using the 5-4-3-2-1 technique, you’ve already broken the inertia. Each small win makes the next action easier.”
To get the most out of this technique, stick with it for at least 21 days, staying consistent until it becomes a natural part of your regular morning routine.
Smith advised: “The key is consistency. Start with the easiest possible task—even just sitting up in bed—and gradually apply the technique to more challenging morning activities.”
Of course, you can use this technique throughout the day to keep things running smoothly. Smith has suggested it as a tool before starting an important work project or making a tricky phone call. This could also be useful for when you find yourself putting off household chores or scrolling social media instead of going on the run you intended to start an hour ago.
Smith remarked: “Each time you use the countdown, you’re strengthening your brain’s ability to move from thought to action. Over time, this reduces the gap between intention and behaviour—which is exactly where procrastination lives.”
Delving into why this method is so impactful, Smith commented: “What makes the 5-4-3-2-1 Action Rule so powerful is that it addresses procrastination at its source—the hesitation that occurs in the gap between thinking and doing. Most productivity advice focuses on complex systems or time management techniques, but those approaches often miss the fundamental psychological barrier: starting.
“Through my work with clients at Rehab Bali, I’ve seen this simple mental trigger bypass overthinking and create immediate action. The beauty is in its simplicity. When you count 5-4-3-2-1 and then move, you’re teaching your brain that decisions don’t require extensive deliberation—they require action.
“While it might seem too simple to be effective, remember that transformative habits often start with small, consistent actions. This one-minute morning technique isn’t just about fighting procrastination—it’s about building a mindset of decisive action that can improve every aspect of your life.”
Do you have a story to share? Email me at julia.banim@reachplc.com
READ MORE: Last minute Mother’s Day gifts to suit all mums from £19 – including luxe Neom candle
