Which strategy is evidence-based to overcome procrastination?

• A. Rely on motivation to spark action.
• B. Start with a tiny five-minute timer to begin.
• C. Procrastinate to build urgency.
• D. Increase the amount of work in one sitting.

Answer: (B)

Starting with a tiny, five-minute commitment reduces the barrier to begin and builds momentum. When a task feels large, the first step is the hardest; promising to work for a short, manageable period lowers that hurdle and often leads you to continue once you’ve started. This approach matches evidence on how small, immediate actions can trigger action and help form productive habits, making it easier to overcome initial resistance and gain momentum.

Relying on motivation alone doesn’t reliably beat procrastination because motivation can fade quickly, leaving you stuck at the starting line. Waiting to create urgency by letting tasks pile up tends to backfire, increasing stress and narrowing focus rather than triggering sustained effort. Trying to do lots of work in one sitting can feel overwhelming and fuel avoidance rather than progress.