Overcome Procrastination – the 10-Minute Rule

“Most people don’t want to acknowledge the uncomfortable truth that distraction is always an unhealthy escape from reality.”

It’s so easy to fall into the trap of procrastination and distraction. Lately, I’ve been in one of those phases where I’m glued to my phone, doom-scrolling endlessly. And you know what? It’s not just about wasting time—it’s about that feeling of being overwhelmed, like I can’t catch up with everything I need to do.

But here’s the thing: I believe we have enough time for everything we set our minds to. The real issue isn’t the lack of time—it’s how much we let slip away, distracted, instead of focusing on what truly matters.

That’s where the 10-Minute Rule comes in. It’s a simple technique I picked up from the book Indistractable, and it’s been a game-changer for me. It helps me recognize the underlying reasons behind my procrastination and makes it easier to overcome. If you’ve ever felt stuck and didn't know how to get out of it, this might be exactly what you need to try.

Step 1: Focus on the Internal Trigger

Procrastination doesn’t come out of nowhere—it’s often triggered by an uncomfortable feeling you’re trying to avoid. The first step is recognizing what’s happening inside.

For me, mornings are a classic example. I’ll wake up feeling too tired to get out of bed but too awake to fall back to sleep. So, I grab my phone and start scrolling, waiting for enough pressure to get moving. Or, another example, there’s a clean pile of laundry I move back and forth from the bed to the desk, avoiding folding it because it just feels like too much work.

In these moments, the internal triggers are clear: tiredness and a sense of overwhelm. Once I recognize those feelings, I’m already a step closer to overcoming them.

Step 2: Write It Down

When you notice a distraction, document it. For me, it’s as easy as sending myself a quick WhatsApp message. Here’s an example of what that looks like:

Date and Time—What was I doing—How was I feeling
e.g. 29.12, 06:00—Woke up, lying in Bed, scrolling through my phone—Eyes feeling tired, Body feels stiff

This little habit helps me keep track of what’s going on and makes patterns easier to spot. The challenge lies in actually catching yourself in the moment. But like anything, it gets easier with practice.

Step 3: Recognizing Your Patterns

Now that you’ve identified the trigger, it’s time to reflect. For example, when I reach for my phone in the morning, I realize that I am just distracting myself and that the real problem is that my body feels tired and stiff. Staying in bed and scrolling won’t fix that.

Instead, be curious about what’s going on and what you can do to feel better. Ask yourself:

• Why am I feeling this way?
• What might help me feel better right now?

Here’s the key: don’t be a bitch to yourself lol. It’s normal to feel discomfort or give in to distractions sometimes. The goal isn’t to be perfect—it’s to understand yourself and try again next time with more self-awareness.

To build this self-awareness, I expand my notes and use a simple structure to document these moments. It’s a great way to identify patterns and figure out exactly how to handle similar situations in the future:

Date & Time—What was I doing—How was I feeling—Why am I feeling that way—What will help me now

Example:
29.12, 06:00—Woke up, lying in Bed, scrolling through my phone—Eyes feeling tired, Body feels stiff—Why: Slept poorly—What will help: Light stretching to feel awake and energized.

Step 4: The 10-Minute Rule

Here’s where the magic happens: Instead of giving in to the distraction right away, I wait for 10 minutes.

These moments of temptation, when you’re deciding whether to stay on task or give in to a distraction, are known as 'liminal moments'. These brief transitions are when distractions feel most tempting, but recognizing them helps to regain control.

So after I realized that I am procrastinating and wrote it down, I put the distraction (e.g. my phone) aside for 10 minutes. During those 10 minutes, I don’t just sit there—I actively try something that could help. For example:

• If I’m stuck in bed, I’ll roll out and do some light stretching, starting with my arms, then my legs. If I still have time, I’ll do a quick, easy workout to get the blood flowing.
• If it’s the laundry, I’ll start small—just sorting it into parts (shirts, pants, socks, etc.) to make the task feel less overwhelming.

If, after 10 minutes, I still feel the same way, I give myself permission to indulge in the distraction. But most of the time, I don’t need to—I’m already feeling better and more focused.

The Challenge and Invitation

The hardest part? Realizing that you’re distracting yourself in the first place. Once you start noticing those internal triggers, though, the rest gets easier. Over time, this habit has helped me become more productive, feel like I have an abundance of time, and manage everything I set my mind to—all while still having time left for the things that make me happy.

If you struggle with procrastination or find yourself stuck in endless distractions, try the 10-Minute Rule. It’s simple, effective, and helps you turn wasted time into meaningful progress.

Good luck—and have fun exploring what works for you!

Common Internal Triggers and What They Might Lead to

Here’s a list of common internal triggers paired with examples of distracting behaviors. Use this to identify what’s happening in your own moments of procrastination:

• Boredom or Fatigue: Leads to aimlessly scrolling social media, flipping between TV channels, or binge-watching videos or TV series to escape the discomfort.
• Stress & Overwhelm: Results in unnecessary cleaning, over-planning, or jumping between low-priority tasks like repeatedly checking emails instead of tackling the bigger tasks.
• Self-Doubt & Restlessness: Triggers over-researching, delaying tasks, or fidgeting with objects around you or pacing restlessly.
• Loneliness: Can push you to overuse messaging apps or endlessly scroll through personal social updates to feel more connected.

What to Do Next

When you recognize a trigger, take the next step: write it down using this structure:

Date & Time—What was I doing—How was I feeling—Why am I feeling that way—What will help me now

For example:
29.12, 06:00—Woke up, lying in Bed, scrolling through my phone—Tired, Stiff—Why: Slept poorly—What will help: Light stretching to feel awake and energized.

After documenting, apply the 10-Minute Rule:

1. Pause for 10 minutes before giving in to the distraction.
2. Use those 10 minutes to try what you identified as helpful.

Important Reminder: During those 10 minutes, you cannot go back to the original distraction or dive into another one. This time is for intentional reflection and action only.

By practicing this consistently, you’ll start identifying patterns, better recognizing your triggers, and turning those moments of distraction into something far more productive and fulfilling.