The Power of Micro-Goals: Why 5 Minutes Can Change Everything
From the outside, people often assume that because I’m a trainer, work in a gym, and genuinely love exercise, it must be easy for me to train consistently. The truth is a little different.
I’ve struggled with perfectionism, repeated injuries, and the frustration of not being able to exercise the way I want to, at the intensity I’d like. Add to that the reality of working very long hours—sometimes up to 14 hours a day—and there are plenty of moments when I’m physically exhausted, even if technically I have a break when I could train.
For a long time, this combination created a real barrier. I would set ambitious goals, miss them when life got in the way, and then fall into the perfectionism trap of feeling like I had failed. Sound familiar?
My Shift: Micro-Goals
The strategy I’ve adopted—and one I now share with clients—is to start by building consistency first. And one way I’ve found to do that is through micro-goals: setting a goal so small that I can achieve it no matter what.
For me, that means committing to just 5 minutes of exercise every day.
Five minutes is always possible. Even on the busiest days, even when I’m sore, even when my motivation is low—I can find five minutes. And here’s the bonus: once I start, I’ll often keep going and end up doing a full workout. But if I don’t, I’ve still met my goal.
Why 5 Minutes Works
Five minutes might not sound like much, but it can pack a surprising punch:
A 5-minute burst of assault bike sprint intervals can have a significant impact on metabolic health—improving insulin sensitivity, boosting circulation, and increasing blood flow to the brain. That means more alertness, sharper focus, and a better mood.
A 5-minute brisk walk outside in the morning provides sunlight exposure that helps regulate your circadian rhythm—setting you up for more energy during the day and better sleep at night.
A 5-minute stretching session after dinner helps relax your muscles, reduces tension, and encourages your body into a parasympathetic state—the “rest and recover” mode—so you can fall asleep more easily and wake up refreshed.
None of these require an hour at the gym. None demand perfect conditions. They simply ask for a sliver of time, and in return, they deliver meaningful benefits.
Consistency Beats Intensity
This is why micro-goals matter. They bypass perfectionism by making the target so small that “I don’t have time” or “I don’t feel like it” no longer work as excuses. They create an unbroken chain of action, which builds consistency, and consistency is what leads to lasting results.
Sometimes that 5 minutes is all you’ll do—and that’s okay. Other times, it’s the doorway to something bigger. Either way, you’ve kept the promise to yourself, and that matters.
Your Turn
If you’ve been struggling with all-or-nothing thinking, or finding it hard to stay consistent with your health goals, I’d encourage you to try setting your own micro-goal. What’s the smallest, easiest action you know you could commit to every day—no matter what?
It doesn’t have to be exercise, the strategy works in many other areas, whatever it is that you are wanting to do more of. For example, maybe it is taking five minutes to read a book before bed, sometimes it will just be 5 minutes, but other days it might lead to half an hour. Maybe it is taking five minutes to study a language, or journal, or plan your retirement, or clean your room.
It might not feel like much at first, but those 5 minutes add up. Even if you only do 5 minutes a day, that is 35 minutes a week that you aren’t doing now. More importantly, those 5 minutes rewire your relationship with progress. You’ll find that you’re no longer waiting for perfect conditions to start—you’re already moving forward, one small step at a time.