The 5-Minute Rule: Why Getting Started Is the Hardest Part (And How to Make It Easier)
If you’ve ever waited to “feel motivated” before working out, you’re not alone. We all do it. We wait for our schedule to clear up, or our energy to magically return, or for life to just… calm down a little.
But here’s the truth: that moment never really comes.
There’s always another deadline. Another dinner. Another excuse.
And the more we wait to feel ready, the more guilt piles up for not starting. Which just makes it harder to take action.
That’s why we teach a simple rule at Skybound: just do five minutes.
Not five sets. Not five miles. Not five burpees until your soul leaves your body.
Just five minutes. Of anything.
Because that first five minutes is the hardest part. Mentally, not physically. It’s the hill you’ve got to get over. And once you start, everything else feels lighter. You’re no longer stuck in your head — you’re moving.
Motivation Doesn’t Come First — Action Does
One of the most helpful things we’ve learned from behavior psychology (and the amazing team at Precision Nutrition) is that action precedes motivation. Not the other way around.
Most people think:
“I need motivation to start.”
But what actually works is:
“I need to start to feel motivated.”
It’s like pedaling a bike up a hill. That first push is brutal — heavy, awkward, full of resistance. But once you hit your rhythm or start cruising downhill, things get easier. You start to enjoy it. That’s momentum.
The 5-minute rule taps into that truth: if you just get yourself moving, you can turn what feels like a mountain into a manageable habit.
It’s Okay to Do a Shitty Workout
Here’s a hot take:
Your only job today might be to show up and do a shitty workout.
Seriously. If you’re tired, stressed, distracted — don’t aim for perfect. Aim for done.
Because here’s the thing: we don’t just see this in our clients. We see it in ourselves. We’re tired some days. Life gets weird. But the clients who stick around and see results are the ones who learn to take imperfect action.
A quick warmup. Two sets. A 15-minute walk. That’s still more than zero. And that compounds.
Showing up at 50% effort for the next 90 days beats waiting for perfect energy and doing nothing for 90 days. Every time.
No, You Don’t Need a Perfect Schedule
There’s this idea that once work settles down, or the holidays pass, or the kids are back in school — then you’ll get consistent. But honestly? That’s a lie we tell ourselves.
There’s no golden window of time. Life doesn’t pause for your self-improvement arc.
The key is identifying what “good enough” looks like in your current season of life — and aiming for that. If all you can do is a 15-minute bodyweight routine after work, cool. That counts.
Start there. Start now. Just don’t start next month.
A Few Quick Ways to Make Starting Easier
There are some small things that help lower the friction to getting started:
Leave your gym shoes and clothes out where you’ll trip over them
Write down 3 simple moves you want to do: squats, pushups, plank
Set a timer for 5 minutes — and give yourself permission to stop after that
Celebrate when you do anything at all, even just walking into the gym
James Clear (author of Atomic Habits) calls this making the habit “obvious and easy.” We just call it being human. Your brain craves easy wins. So give it one.
Even just stepping inside the gym is a win. You can always leave after. But 99% of the time, you won’t.
Build a Foundation First
It’s tempting to search for the perfect program, the right supplements, the new wearable that’s going to fix your entire life. But if you’re struggling to stay consistent, focus on the basics.
The 5-minute rule isn’t about hacking your body — it’s about making it easier to follow through. Once you show up more consistently, everything else gets easier: eating better, sleeping more, pushing a little harder, tracking your progress.
You don’t need a new app. You need a new starting point. And five minutes is a good one.
Want to Know What’s Actually Holding You Back?
Not sure where your progress is getting blocked?
Take our Skybound Health Score Quiz — a free 5-minute tool to help you figure out what your body and brain actually need right now. We’ll send you results + real-world tips to move forward.
Or if you're ready for a real conversation, book a free consult with our coaching team. No pressure. Just a chance to talk through your goals and figure out the next best step — even if it’s just 5 minutes of walking.
