The Science of the 15-Minute Rule: Overcoming Fear and Building Momentum

There is science behind the 15-Minute Rule that I so often encourage using. Studies reveal that our brains often exaggerate potential threats, particularly in unfamiliar situations. This “negativity bias” can prevent us from taking action, as our minds instinctively perceive the unknown as something to avoid.

However, research shows that brief, time-bound exposure to new tasks can reduce anxiety and rewire our brains to be more receptive to challenges. Neuroscientist Andrew Huberman’s research highlights that small, intentional efforts to engage in new activities can significantly increase neuroplasticity, allowing our minds to adapt and grow in response to new experiences.

By limiting our discomfort to a mere 15 minutes, we lower the perceived risk, making it easier to take that first step. And, as many psychological studies confirm, this small window of time is often all we need to build momentum and begin enjoying the activity—often feeling more confident and less fearful than when we started.

So much of what stops us from acting comes from preconceived judgments about our abilities, or the outcomes we think are “inevitable.” The 15-Minute Rule challenges this thinking by asking, What if you withheld judgment and just did the thing? What would happen if, for 15 minutes, you could turn off that inner critic and simply explore?

Psychologists call this a “beginner’s mindset.” When we withhold judgment and step into a curious, non-judgmental state, our minds open up, allowing us to experience the present fully. This mindset invites us to try, discover, and play without the need to label our efforts as success or failure.

Example: Studies from the field of positive psychology show that a curious mindset can enhance life satisfaction. People who engage with life from a place of curiosity, rather than judgment, report greater joy and fulfillment in their experiences.