The 4-Minute Rule: Why Action Creates Motivation (Not the Other Way Around)
I was walking my dog this morning, thinking about the day ahead, when I remembered I'd booked a gym class for tonight. And immediately—right away—I didn't want to go.
That moment got me thinking about motivation, and I want to share something with you that might just change how you approach... well, everything.
The Problem We All Face
There are loads of things we feel like we should be doing or would be good for us, or even that we really want to do but for some reason find that we don't do it.
Here's what we think should happen: We set an intention, motivation builds up, and then we do the thing. Whether it's going to the gym, writing that essay, practicing guitar—whatever. We wait for motivation to show up.
But here's the problem: that's not how it works.
Unless it's pain. Pain is a brilliant motivator because it's really unpleasant and you can't ignore it. But for everything else? We're doing it backwards.
The Science Behind Mental Resistance
So the first thing to understand is there's no such thing as multitasking. There's only task switching. When you think you're multitasking, one of those activities is probably on autopilot.
I can talk and drive at the same time because I'm not really thinking about driving. But the moment a football rolls into the road? I immediately stop talking because all my attention shifts to the car.
Our brains don't love task switching. There's a cost, a sort of mental load to moving from one mode to another—a kind of inertia that happens when we settle into a particular task.
The Bath Time Example
If you have kids, you know this phenomenon from bath time:
"Okay, put the toys away, it's bath time!" "Nooooo, I don't want to get in the bath!"
Fifteen minutes later, they're happily splashing around.
"Okay, time to get out for a story!" "Nooooo, I don't want to get out of the bath!"
It's the same brain doing both things—it's just mental inertia in action.
The Motivation Flip
So we need to flip it: stop expecting action to follow motivation. It's the other way around.
Don't wait around until you feel like you're in the mood. Just start. Don't have any expectations about wanting to do it. Expect there to be resistance at first—that's not a sign you're broken or don't really want to do it. It's just mental inertia.
Why Other Approaches Fall Short
I've seen other people talk about this and they usually go full Jocko Willink and talk about discipline, or they say "get started and then you'll see the benefits and that will motivate you." Which makes sense, but motivation ebbs and flows.
Even though I know I feel good when I come back from the gym—I've seen the benefits loads of times—I still don't want to do it.
How do you keep doing a task so it becomes a habit until it just becomes an integrated part of who you are? Three days, three weeks, three months.
The 4-Minute Rule: Your Secret Weapon
Here's my top tip: The 4-Minute Rule.
Whatever habit or task you're trying to build, commit to doing just the first 4 minutes. That's it. Just 4 minutes.
How It Works in Practice
Say it's cycling. What does 4 minutes look like?
Put your shorts on
Fill your water bottle
Get the bike out
Four minutes later, you're sitting outside on your bike.
If at that point you really don't want to go? Totally fine. Four minutes is what we agreed to. But you probably will.
I know it might seem silly to almost trick yourself this way, but it works. It's like re-parenting yourself—learning to be that nurturing parent for yourself who helps you get started.
More Real-World Applications
For writing: Just sit down and start writing. The first 200 words can be garbage, but after about 15 minutes, you'll get into flow.
For music: Fifteen minutes of guitar practice a day would put you in the top 70% of players in the world. Not because you're naturally gifted—because most people never start.
Bonus Strategies That Actually Work
1. Design Your Environment
Craft your environment to make it as easy as possible. Want to start running? Leave your shoes and shorts next to your bed so they're the first thing you see when you wake up.
2. Plan for Obstacles
Make a plan in advance. People who decide how they'll deal with problems beforehand are more likely to succeed.
"When I crave a cigarette, I will call Joe, go for a walk, or have a mint."
Don't expect yourself to creatively problem-solve when you're stressed. Have a plan so you don't have to think about it.
My Real-World Reality Check
So tonight? I'm just going to get in the car. I'll grumble and wish I was at home playing Xbox, but 15 minutes later I'll be in gym mode. And then I'll feel pumped for getting sweaty and proud of myself for acting like a grown up.
And tomorrow? I'll forget that it felt good and I won't want to go and we can start all over again.
The secret isn't waiting for motivation. The secret is just starting and expecting the resistance.
Your Action Step
What's one thing you've been putting off because you're waiting to "feel like it"?
Try the 4-minute rule this week. Start with just 4 minutes and see what happens.
Remember: Action creates motivation, not the other way around.
