The 5 Second Rule Summary and Review | Book by Mel Robbins

Transform your Life, Work, and Confidence with Everyday Courage

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Introduction

The 5 Second Rule is a self-help book written by Mel Robbins, published in 2017. The book focuses on the idea of using a simple technique, the “5-second rule,” to overcome procrastination and take action towards one’s goals.

The author explains how she was going through a difficult time in her life, feeling overwhelmed and stuck in a rut of procrastination. She came across a TED Talk on the science of willpower and learned about the concept of a “cue-routine-reward” loop.  She realized that the key to overcoming procrastination was to take action within 5 seconds of having an impulse to do something, before the “cue” (the impulse) had a chance to fade away.

 Mel Robbins begins to put this into practice and sees immediate results. She was able to overcome her procrastination, regain control of her life, and achieve her goals. She shares that the 5 Second Rule is a simple yet powerful tool that anyone can use.

The 5 Second Rule is a countdown to taking action. It helps in taking control of your mind and breaking the pattern of overthinking and self-doubt. It also helps in transforming bad habits into good ones and taking back control of their lives.

About Mel Robbins

Mel Robbins is a motivational speaker, television personality, and author. She is best known for her TEDx talk “How to Stop Screwing Yourself Over,” which has been viewed over 30 million times. 

Robbins has written several books, including “The 5 Second Rule” and “Stop Saying You’re Fine.” She also hosts a daily talk show, “The Mel Robbins Show,” and has appeared as a commentator on CNN. 

In her work, Robbins uses personal anecdotes and research to discuss topics such as personal growth, motivation, and overcoming obstacles. 

StoryShot #1: The Science of the 5 Second Rule

The 5-second rule is based on the idea that the impulse to take action on a goal or decision can fade within seconds if not acted upon. Our brains are wired to resist change and cling to the familiar. The 5-second rule helps to overcome this tendency by using the momentum of the initial impulse to take action.

The 5-second rule works by counting down 5-4-3-2-1, creating a sense of urgency that helps to overcome procrastination and take action.

Cue-Routine-Reward

The concept of the “cue-routine-reward” loop describes how our brains process habits, which is important to understand in order for the 5-second rule to work. It’s important to understand this concept for the 5-second rule to work.  The three parts of the loop are: 

1.  Cue: This is the trigger or the stimulus that initiates a behavior or action. It can be an internal or external trigger, such as a feeling, an event, a time of day, or a specific location.
2. Routine: This is the behavior or action that is performed in response to the cue. It can be a physical action, a thought, or an emotional response.
3. Reward: This is the positive outcome or benefit that reinforces the behavior or action. It can be something tangible, like a treat, or something more abstract, like a feeling of accomplishment or pleasure.

The cue-routine-reward loop creates a feedback mechanism that the brain uses to learn and reinforce habits. Each time the brain recognizes a cue and performs the associated routine, it is rewarded with a positive outcome.  The more this loop is repeated, the stronger the habit becomes.

StoryShot #2: Using Metacognition to Overcome Fear, Doubt, and Procrastination

The moment you have an instinct to act on a goal, you must count down 5-4-3-2-1 and physically move or your brain will stop you.

• Using the Rule is simple. Whenever you feel an instinct fire up to act on a goal or a commitment, or the moment you feel that yourself hesitate on doing something and you know you should do, use the Rule.
• Start by counting backward to yourself: 5-4-3-2-1. The counting will help you focus on the goal or commitment and distract you from the worries, thoughts, and fears in your mind. As soon as you reach “1,” move. That’s it.
• The Rule will work every time you use it. But you have to use it. It is a tool. If you stop using it, fear and uncertainty will creep back in and take control of your decisions. If that happens, just start using the Rule again.
• Physical movement is the most important part of my Rule, too, because when you move your physiology changes and your mind follows.

The Rule is a simple, research-backed metacognition tool that creates immediate and lasting behavior change.

Metacognition, by the way, is just a fancy word for any technique that allows you to beat your brain in order to accomplish your greater goals.

As you use the Rule over time, you’ll experience a shift inside yourself that is much deeper, a transformation that impacts confidence and inner strength.

You will come face to face with the excuses, habits, feelings, insecurities, and fears that have haunted you for years.

Application Ideas

• Speaking in a meeting
• Staying positive
• Making a decision
• Finding time for yourself
• Asking for feedback
• Raising your hand
• Asking for a raise
• Ending self-doubt
• Working on your résumé
• Sticking to your plan
• Leaving the house
• Volunteering to go first
• Talking to someone you find attractive
• Stepping on a dance floor
• Publishing your work
• Getting to the gym
• Eating in moderation
• Saying “no”
• Asking for help
• Letting your guard down
• Admitting you are wrong
• Listening

Over time, as you repeat the Rule, you destroy that system altogether.

One thing most of us don’t realize is that patterns of thinking like worrying, self-doubt, and fear are all just habits—and you repeat these thought patterns without even realizing it.

StoryShot #3: Count Down from Five and Break a Bad Habit

When you silently count down from five, your brain knows something needs to happen after one; it’s the universal cue to act.

And when you take a deliberate action immediately after counting down you generate the joy of feeling in control.

According to psychologists, the ‘Golden Rule of Habits’ says to change a bad habit you must replace it with a different habit. Every habit has three parts: cue, routine, and reward. When you silently countdown from five (cue), take a small positive action (routine), and get a pleasurable feeling of control (reward), you’ve created a new habit loop.

Here are a few ways you can use a five‐second action habit to overwrite a bad habit:

• If you want to break a bad habit of drinking wine before bed, notice yourself reaching for the bottle of wine at night and then silently say to yourself “five, four, three, two, one,” and put the bottle back of the cupboard.
• If you have a habit of getting angry at people, notice the anger and then silently say “five, four, three, two, one,” and think of three people you’re grateful for.
• If you have a habit of getting nervous before a performance, notice your anxiety and silently say to yourself “five, four, three, two, one…I’m excited!”

Rating

We rate Mel Robbins’ book 3.9/5.

How would you rate The 5 Second Rule?

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