The 7-Minute Rule: A Simple Strategy for the Overwhelmed Parent, Professional, and Human Being
There was a time in my life when I was buried. Not under anything dramatic, just… life. The dishes kept piling up, laundry was everywhere, unread emails, dusty corners, sticky countertops, a business to run, and children who needed my presence. I’d sit down and write the infamous “to-do list” but instead I’d spiral into a state of paralysis. Sound familiar?
Worst of all, this caused unneeded stress, tension, and pulled my mind into a thousand different directions. I was fed up with what seemed like an infinite loop of work that is considered “normal” in our modern world. So, I made up a rule. A simple one. I called it the “7-Minute Rule.”
Here’s how it works: pick one task. Set a timer for seven minutes. And go. That’s it.
Why seven minutes? There’s a bit of science behind it. Studies in psychology suggest that we are more likely to begin tasks that feel achievable. The Zeigarnik Effect—our brain’s tendency to remember unfinished tasks—can actually work for us here. Once we start something, our brain wants to see it through (Baumeister & Masicampo, 2010). But the hardest part is starting. By limiting the commitment to just seven minutes, we trick our brain into taking that first step.
Using an odd number for a time limit seems odd, but there’s a method to that madness. Research shows that odd numbers are more attention-grabbing and feel less artificial than even numbers. Marketing psychology confirms that consumers perceive odd numbers as more authentic and trustworthy than rounded, even figures (Poundstone, 2010; Berger, 2013). “7 minutes” while it feels quirky and approachable, is a realistic chunk of time where you can start a load of laundry, load the dishwasher, or even find a recipe for tonight’s dinner. It’s not a productivity cliché, it’s using time to your advantage.
This rule wasn’t born in a lab or in a NYC board room. It was born in my apartment; as my children played and hadn’t notice I slipped away into the kitchen to make a cup of coffee. I didn’t have time for a deep cleaning session or hour-long organization binge. Instead, I grabbed the kitchen timer, set it for seven minutes and got to work on the mountain of breakfast and dinner dishes. In that time, I nearly got through all of the dishes and silverware. Went back to the living, played with my children, and repeated the cycle. Slowly but surely, dishes were cleaned, floor was crumb-free (for that moment), carpet vacuumed, laundry prepped.
What I found was that the magic wasn’t in what I got done. It was in how I felt after doing it. When you're overwhelmed, your mind jumps from task to task. This mental and physical clutter increases stress hormones like cortisol and reduces your cognitive flexibility (Ochsner & Gross, 2005). But doing one thing, for a short time, calms that chaos. It narrows your focus. It reminds your nervous system that you are not stuck. You are capable. Short bursts of focused activity, like the 7-Minute Rule, activate what’s known as a light version of flow state, a concept introduced by Mihaly Csikszentmihalyi (1990). You won’t be writing symphonies in seven minutes, but you will notice a calming effect. You’re moving. You’re accomplishing. And sometimes, that’s enough to change the whole tone of your day.
Another advantage of the 7-minute Rule, it’s sustainable. You can stack 7-minute sessions throughout your day without burning out. You can do it in between work meetings, after the kids go down for a nap, or while your coffee brews. There’s no need to finish the entire task. You just need to start.
What started as a survival tactic turned into a mindset. The 7-Minute Rule isn’t about productivity hacks. It’s about reclaiming your energy, your focus, and your sense of control. It’s about proving to yourself—over and over—that even in the chaos, you still have agency and energy.
So, if your life feels overwhelming right now, if your to-do list feels like a mountain, don’t try to climb it all at once. Just pick one thing. And give it seven minutes.
References:
Baumeister, R. F., & Masicampo, E. J. (2010). Unfulfilled goals interfere with tasks that require executive functions. Journal of Experimental Social Psychology, 46(4), 611-618.
Poundstone, W. (2010). Priceless: The Myth of Fair Value (and How to Take Advantage of It).
Berger, J. (2013). Contagious: Why Things Catch On.
Ochsner, K. N., & Gross, J. J. (2005). The cognitive control of emotion. Trends in Cognitive Sciences, 9(5), 242–249.
Csikszentmihalyi, M. (1990). Flow: The Psychology of Optimal Experience.
