A Gentle Tool for Better Mental Health

As we learn more about mental health and well-being, it becomes increasingly important to become aware of tools and techniques that we can use in our daily lives. Mental health touches all aspects of our emotional, social, behavioral, and cognitive well-being—and it significantly impacts how we think, feel, and act.

While professional therapy is conducted by trained professionals, building a toolkit of helpful practices can support us outside of those sessions. At iDare, we aim to create awareness around such tools and empower people with simple strategies to improve mental health.

This Week's Focus: Procrastination

Procrastination exists on a spectrum. Sometimes it’s just pushing things off until later; other times, it becomes so consistent that it disrupts our everyday lives.

I, too, find myself tangled in procrastination—often tied to a perfectionist fear of failure. And while occasional procrastination is completely normal, when it becomes a pattern, it can impact both personal and professional aspects of our lives. At its core, procrastination may be a stressed nervous system trying to protect us from overwhelm. But in trying to avoid discomfort, we sometimes end up creating more of it.

Many people feel guilt or shame when they procrastinate, labeling themselves as lazy or unproductive. This kind of self-judgment can worsen the cycle. Instead, let’s look at a small, effective technique that can help us break free from this loop.

The 5-Minute Rule: A Simple Tool to Disrupt Procrastination

Procrastination often begins with overwhelm. The task feels too big, the pressure too much—so our brain avoids it to stay safe. But this avoidance eventually adds to our stress when the task still looms unfinished.

The 5-minute rule is a powerful way to gently bypass this internal resistance.

How it works:

Break the task into smaller, manageable chunks
Pick one chunk and commit to working on it for just 5 minutes
Stop after 5 minutes—unless you feel inclined to continue

The key here is that 5 minutes feels doable. This small step tricks the brain into getting started, and often, once we begin, momentum carries us forward. Even if you stop after 5 minutes, you've still accomplished something—and that can trigger positive feelings and motivation to keep going.

Why It Helps

Reduces overwhelm by narrowing focus
Creates a sense of accomplishment even with small wins
Builds momentum to continue working
Gives the brain a break from perfectionist pressure

Remember, procrastination isn’t a character flaw—it’s often a response to stress, fear, or emotional overload. Treat yourself with kindness as you try to work through it.

Be Gentle and Keep Practicing

There’s no one-size-fits-all approach to managing procrastination. Different techniques work for different people, and it’s okay to try a few to see what fits best for you.

It’s also important to recognize when your body simply needs rest. In today’s fast-paced world, rest is often seen as a luxury, but in truth, it’s a necessity. When your body resists, it may be telling you something vital. Honor that message.

These techniques are not a substitute for professional therapy. If procrastination or other mental health challenges are affecting your day-to-day life, please consult a trained mental health professional.

Need Support?

If you or somebody you know needs help understanding therapy techniques or is struggling with mental health concerns, consider reaching out to our Support and Engage verticals for affordable and inclusive help.

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