The 5 Second Rule Summary

This can be used in many aspects of our lives: to push ourselves to go to the gym, to control our emotions, or to rise every day with confidence and courage.

It is not good to wait to “feel like doing it” or for the right moment. There is a powerful connection between our brains and the instinct to act. In five seconds we make a decision and push ourselves. If not, we lose the momentum.

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.

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.

We usually don’t think, then act, but feel, then act. As a result, the simple reason we often don’t act at all is that we “don’t feel like it.”

With the 5 Second Rule, what you’re doing then is called psychological intervention on a very small scale: You’re changing your behaviour to impact how you feel, rather than hoping for the process to happen in reverse.

Mel Robbins' The 5 Second Rule is a powerful tool for overcoming procrastination and fear. The book teaches how counting down from 5 can ignite your inner drive and help you move towards your fitness and life goals. It's about taking immediate action and not letting your brain talk you out of it. Get a copy of the book here!

Implementing the 5-second rule in your fitness routine means the moment you feel an instinct to exercise or make a healthy choice, you count 5-4-3-2-1 and physically move before your brain can stop you. This simple technique can transform your fitness journey from stagnant to dynamic.

The 5 Second Rule can be used in many aspects of our lives: to push ourselves to go to the gym, to control our emotions, or to rise every day with confidence and courage.

If we use the 5 Second Rule every day, it will become part of our behavior and will trigger new, positive patterns.

Our feelings are responsible for our decisions, even when we know they are not the right ones.

The counting back interrupts the usual pattern of behavior and distracts from feelings.

Transform your life with a simple, powerful technique for overcoming self-doubt and taking action.

count :

5, 4, 3, 2, 1! Change your life!

Use the 5 Second Rule to interrupt hesitation and take immediate action, breaking the cycle of procrastination and building momentum towards your goals.

Harness the 5 Second Rule to push through self-doubt and activate your courage. Take small, decisive steps that gradually expand your comfort zone and increase self-confidence.

5, 4, 3, 2… 1

That text that you are terrified to send, it was just sent.

That email to your teacher, boss, coach, etc. is now in their inbox.

How does it work? Essentially, when you start counting you allow yourself to stop thinking. You become temporarily consumed in the count and then the moment you reach 1. You have an amazing power to just press the send button, to throw your phone away, to start studying, to get out of bed.

The power is endless.

So try, right here, right now. When you finish counting down from 5, throw your phone away and do something that will make you happy.

5

4

3

2…

ONE.

The rule is straightforward: when you have an impulse to act on a goal or make a decision, count down from five and physically move. This interrupts hesitation and propels you into action.

Overthinking can lead to inaction. The 5 Second Rule helps break the cycle of overanalyzing by prompting immediate, instinctive decisions.

Utilize the 5 Second Rule for various decisions, from getting out of bed in the morning to making healthier food choices. It encourages a proactive mindset.

There is a window that exists between the moment you have an instinct to change and your mind killing it. It’s a 5 second window. And it exists for everyone.

If you do not take action on your instinct to change, you will stay stagnant. You will not change.

But if you do one simple thing, you can prevent your mind from working against you. You can start the momentum before the barrage of thoughts and excuses hit you at full force.

Just start counting 5, 4, 3, 2, 1

When it comes to change, goals, and dreams, you have to bet on yourself. That bet starts with hearing the instinct to change and honoring that instinct with action.

"When it comes to change, goals, and dreams, you have to bet on yourself. That bet starts with hearing the instinct to change and honoring that instinct with action. I feel so thankful that I listened to that dumb idea about launching myself out of bed like a rocket because everything in my life changed as a result of it."

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.

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.

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

There will always be someone who can't see your WORTH. Don't let it be YOU!