1Learn CBT Five-Minute Starter Skill
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 task (BA1) 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: Stop or continue? Continue 5 more minutes.
When the timer ends, decide whether to continue or stop. Either choice completes the planned five-minute start.
Step 6: Log the Outcome
Mark the result in your daily tracker: ✓ = finished, → = continued, ✗ = stopped at 5 min.
Example: Clean the kitchen →
This data flows into your BA3 ratings.
2Fill out the worksheet
Try one five-minute start each day this week. At the end of the timer, choose whether to stop, continue, or switch.
Date & Time : …
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
This lesson is an educational practice resource, not a substitute for professional assessment, diagnosis, or treatment. Discuss behavioral health questions or concerns with a qualified healthcare professional.
Sources and further reading
These resources explain the background approach. They do not validate this worksheet as a standalone treatment or its suggested practice schedule.
