The Five-Second Rule By Mel Robbins

I recently discovered Mel Robbins’ work and her Five-Second Rule (this woman is amazing!). The Five-Second Rule blew my mind and is such a valuable tool to trick your brain and shift your thoughts. As Mel Robbins says, ‘Motivation is garbage’ and that’s true:  we will never find the right moment to to do the things we want to do, we are stuck in a cycle of bad habits, we cannot help but procrastinate: We will NEVER be ready.

Mel Robbins came up with this fantastic tool called the Five-Second Rule 

‘Every human being has a five second window in which you can move from idea to action before your brain kicks in to full gear and sabotages any change in behavior. When you understand the power of a five second decision you understand that you always have a choice to go from autopilot to decision maker, everything in your life will change. You will realize the amount of garbage that you put in the way of your hopes of your dreams of your potential of your confidence of your courage. Everything comes down to the decision that you make’

You can start applying this tool in your life, whenever you have a decision to make, whenever you start worrying:

5… 4… 3… 2… 1.. *anchor thought* and then start telling yourself : ‘I’m excited to do this’.

Mel Robbins gives a concrete example in the interview with Impact Theory below “I used to be terrified of flying! Every bump I’d be freaking out. I started using this strategy with the plane so the second that you feel yourself getting nervous: five, four, three, two, one and then your anchor thought is a vision of what you are going to do when you get to where you are going. When I get on the plane tomorrow to fly back to Boston I’ll think about walking in the house and the place is like a disaster. It’ll look like everybody’s stuff got loaded into a can and then fired all over the first floor. If we hit turbulence: five, four three, two, one I’ll think about that vision because cognitively for my brain if I’m walking in the house and it’s a disaster the plane made it! That’s the power of this”.

This method is backed up by science, when you count backwards you mind cannot be interrupted by the noise of your inner thoughts. You have the opportunity to change the way you make decisions and act before your brain goes into panic mode: this is truly amazing!

I personally cannot wait to try this 5-second rule. Tell me in the comments if you tried this technique and how it went. I’d love to know!

You can watch Mel Robbins’ fantastic interview with Impact Theory below:



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  • I so often get caught up in negative thoughts and it can set off this cycle of anxiety and feelings of failure. I am really excited to try this!

    • Thank you Jess for your comment <3 Yes I agree! It's so hard to break this cycle when we have the tendency to worry all the time! I'm excited for you to try it! Let me know how it goes!

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