5-minute or Less Actions

Small actions executed consistently over time lead to BIG results.

By: Adam Meadows

How to get started:

Change takes practice. Period.

So… just start practicing. Don’t worry so much about WHAT you’re choosing to do… just pick something and DO IT.

The key: make it easy.

Seriously. Don’t let your eyes be bigger than your stomach. Keep it easy breezy and snag that “low-hanging” fruit! Whatever you choose… think small, simple, practical, and almost guaranteed to succeed.

It should be so tiny… so easy… that failing at it just seems preposterous. Downright crazy even.

You’re aiming for 10 out of 10 confidence everyday that you can complete this action.


These small, daily successes will build traction… which will lead to more confidence. And that increased confidence will lead the way to more and bigger kick ass wins.

And when you look back… you’ll realize it all started with small, everyday real wins.

Ask yourself: What’s one tiny, 5-minute or less action I can do today that would make me feel just a little more amazing?

Sample actions to choose from:

Not sure where to start? Take a look:

  • Pick a location and schedule a time for your workout.
  • Read for 5 minutes before bed.
  • Take the stairs rather than the elevator.
  • Park farther away from your office building and walk.
  • Practice a new cooking skill.
  • Start a gratitude journal.
  • Take a multivitamin.
  • Coming off an injury? Schedule time and knock out your rehab exercises.
  • Add 5 minutes of mobility/stretching to your nightly routine.
  • Get outside in the middle of the day.


You probably have a long list of possibilities for changes you’d like to make to help you reach your goal. But… let’s start by just picking one. Capeesh?!

Like… break it waaaaaay down. Remember, super duper simple. 10 out of 10 confident you can do it… even on your worst day. Something you can do in 5 minutes or less. 

Seriously… carve out the time and protect it. That’s YOUR time… for YOU. Nobody is going to do it for you.

Reminder: You’re not locked into anything. You’re experimenting. If you want to pick and do the same thing everyday, great! Get to it… but if something isn’t working… or you don’t like it… make a change. Keep it simple and fun.