The easiest step

The 5 Second Rule

If you have an impulse to act on a goal, you must physically move within 5 seconds or your brain will kill the idea.

 • Start by counting backwards 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", take a small positive action towards your goal. That’s it.

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The 5 Second Rule

The 5 Second Rule

by Mel Robbins

Bad habits breaker

4, 3, 2, 1… Break a Bad Habit

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.

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Effective way to improve

Ways to use the 5 Second Rule

 • To push yourself

 • Become more influential at work

 • Be more productive

 • Step outside your comfort zone

 • Become more efficient at networking

 • To self-monitor and control your emotions

 • To manage, engage, motivate and encourage team members

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