BA2: Five-Minute Starter
Virtual Coach
Work step-by-step through the Behavioral Activation & Exposure exercise with the virtual coach.
Introduction
When a task feels huge, motivation bottoms out. But research on activation energy shows that committing to just five minutes is often enough to kick-start flow. The Five-Minute Starter shrinks any activity on your BA1 schedule to a bite-sized first step. Once you’re moving, dopamine nudges you to continue; if you still hate it after five minutes, you can stop—yet most people keep going.
Instructions
Goal: Use the starter on at least one Mastery or Pleasure task every day this week.
Prep time: 2 minutes Action time: Exactly 5 minutes.
Step 1: Name the Big Task
Choose one BA1 task you’ve been avoiding.
Example: “Clean the kitchen.”
Write it on today’s planner to increase follow-through.
Step 2: Define the 5-Minute Slice
Break the task into something that takes 300 seconds or less.
Example: Wash 3 dishes, wipe 1 counter.
Smaller = better. Don’t overthink the “right” piece.
Step 3: Set a Visible Timer
Use a phone, stove, or digital timer. It must count down, not up.
5:00 ▶ — No distractions, no music, no app hopping.
Step 4: Start—No Debates
As soon as the timer starts, begin your action.
Example: Turn on faucet, grab sponge.
Don’t wait to feel ready—feeling follows motion.
Step 5: Stop or Continue
When the timer ends, choose: Stop, Continue, or Switch.
Example: Feeling okay? Keep going 10 more minutes.
70% of users choose to continue.
Step 6: Log the Outcome
Mark the result in your daily tracker: ✓ = finished, → = continued, ✗ = stopped at 5 min.
Example: → (continued)
This data flows into your BA3 ratings.
FAQs
What if I quit at exactly five minutes?
Great—you still did more than zero. Celebrate the micro-win and schedule the same slice tomorrow.
Does this work for workouts or only chores?
Works for anything: five minutes of stretching, a single paragraph of writing, a three-slide deck draft.
I keep forgetting to set the timer.
Pre-set a recurring phone alarm titled “5-Min Start” or pair the task with an existing cue (after morning coffee).
Why not use the Pomodoro (25-minute) technique?
Pomodoro is fantastic once momentum exists. Five minutes targets the activation bottleneck, especially when mood is low.
Disclaimer
If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.
