Motivation Through Resistance: Why Starting Is the Hardest Part
We all know the feeling: the gym bag is packed but never leaves the hallway, the dishes in the sink seem to multiply overnight and that tough conversation sits like a stone in the stomach. What makes starting so hard?
The short answer: your brain is built to protect you, not necessarily to motivate you. From an evolutionary standpoint, conserving energy and avoiding potential stressors gave our ancestors a survival edge. Today, that same wiring makes us hesitate at the sight of a treadmill or a difficult email. This resistance isn’t laziness—it’s a deeply ingrained bias toward comfort and efficiency.
Why Resistance Happens
Our brains are constantly calculating costs and rewards. When the reward feels distant (“I’ll be fitter in a few months if I exercise today”), but the effort is immediate (putting on shoes, feeling sore, sweating), the brain tips toward avoidance. Add in the natural stress response—anticipating discomfort or conflict—and the result is procrastination, dread, or outright paralysis.
Action Creates Motivation
Here’s the surprising part: motivation rarely comes before action. More often, it follows it. When we begin a task, even in the smallest way, our brains release dopamine—the chemical that helps us feel engaged and rewarded. That little hit of dopamine tells the brain, “this feels good, keep going.” The cycle flips: instead of waiting to feel motivated before starting, starting is what creates motivation.
The Five-Minute Rule
One of the simplest ways to outsmart resistance is the Five-Minute Rule. The idea is straightforward: commit to just five minutes of the task you’re avoiding. Tell yourself, “I’ll fold laundry for five minutes” or “I’ll sit down and write for five minutes.”
Why it works:
Five minutes feels non-threatening. The brain no longer perceives the task as a huge energy drain.
Once you start, inertia shifts in your favor. It’s easier to keep going than to stop.
Even if you quit after five minutes, you’ve still made progress.
Think of it as sneaking past your brain’s defenses. By lowering the barrier to entry, you bypass resistance and let momentum do the heavy lifting.
Putting It Into Practice
The next time you find yourself circling the drain of avoidance—whether it’s a workout, a pile of paperwork, or an overdue phone call—try shrinking the task down to its smallest, least intimidating version. Lace up your shoes and walk for five minutes. Wash just one plate. Open the email and write one sentence. You’ll often discover that the hardest part wasn’t the work itself. It was getting over the invisible wall of resistance.
In the end, motivation isn’t about superhuman willpower. It’s about using brain science to your advantage—reducing the friction of starting and letting action spark the energy you need to keep going.