{"id":91088,"date":"2023-02-05T12:51:00","date_gmt":"2023-02-05T16:51:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=91088"},"modified":"2023-02-06T17:35:45","modified_gmt":"2023-02-06T21:35:45","slug":"the-5-second-rule-book","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/the-5-second-rule-book\/","title":{"rendered":"The 5 Second Rule: Book Overview and Takeaways"},"content":{"rendered":"\n<p>What is the book <em>The 5 Second Rule<\/em> about? What are the main takeaways of the book?<\/p>\n\n\n\n<p>In <em>The 5 Second Rule<\/em>, Mel Robbins offers a solution to procrastination and dissatisfaction with your life. She says that counting down from five to one over the course of five seconds is the key to <a href=\"https:\/\/www.shortform.com\/blog\/how-to-take-control-of-your-life\/\">taking control of your life<\/a>.<\/p>\n\n\n\n<p>Read below for a brief overview of <em>The 5 Second Rule<\/em> book.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-5-second-rule-by-mel-robbins\"><strong><em>The 5 Second Rule<\/em> by Mel Robbins<\/strong><\/h2>\n\n\n\n<p>Do you <a href=\"https:\/\/www.shortform.com\/blog\/stuck-in-life\/\">feel stuck<\/a> and dissatisfied with your life? Do you struggle to take steps toward self-improvement, live in the moment, or <a href=\"https:\/\/www.shortform.com\/blog\/overcoming-procrastination\/\">overcome procrastination<\/a>? If so, life coach and motivational speaker Mel Robbins offers a solution. In her book<em> The 5 Second Rule<\/em>, Robbins explains how you can assert agency over your life using a single method: <strong>counting down from five to one over the course of five seconds and acting when you reach one.<\/strong> This practice encourages you to work towards your goals without letting overthinking or hesitation immobilize you.<\/p>\n\n\n\n<p>While Robbins isn\u2019t a licensed therapist or psychologist, her personal experiences with anxiety and ADHD inform her approach to mental health. Robbins uses a combination of her own coping techniques, testimonials from others, and neuroscientific research to support her claims that the 5 Second Rule can help you in every aspect of your life.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Part 1: Background on the Rule<\/strong><\/h3>\n\n\n\n<p>According to Robbins, you can use the 5-Second Rule to:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Jump into action<\/li><li>Be bold and <a href=\"https:\/\/www.shortform.com\/blog\/follow-your-intuition\/\">follow your gut<\/a><\/li><li>Control impulsiveness<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>The First Test of the Rule: Getting Out of Bed<\/strong><\/h4>\n\n\n\n<p>Now that we\u2019ve addressed the broad uses of the Rule, let\u2019s explore how Robbins <em>specifically <\/em>argues you should first use it: <strong>to make yourself get out of bed 30 minutes earlier than you normally would.<\/strong><\/p>\n\n\n\n<p>(Shortform note: Using this as the first test of the Rule might not be effective for people who struggle to get out of bed for medical reasons\u2014for instance, <a href=\"https:\/\/www.verywellmind.com\/i-can-t-wake-up-what-this-means-for-mental-health-5200868\">due to fatigue-related conditions like narcolepsy and chronic fatigue syndrome<\/a>. For these people, no amount of counting down from five will help them overcome their medical condition. If this sounds like you, you could pick a different first test for the Rule\u2014for instance, <a href=\"https:\/\/www.shortform.com\/blog\/how-to-inspire-yourself\/\">motivating yourself<\/a> to send a difficult email or motivating yourself to work out.)<\/p>\n\n\n\n<p>Robbins explains that there are multiple benefits to making this your first test of the Rule. First, she points out that there are few factors affecting the test, which means there\u2019s no room for excuses if you fail. Success depends only on your alarm clock sounding and you implementing the Rule: Therefore, if you don\u2019t get out of bed, it\u2019s because <em>you<\/em> didn\u2019t act when you reached one, and not because something else got in the way.&nbsp;<\/p>\n\n\n\n<p>(Shortform note: When you get rid of external factors to blame for your inaction and take full responsibility for your choices, you may find that you feel worse about yourself if you fail\u2014you might even chastise yourself and tell yourself that you <em>should<\/em> be doing better. In <a href=\"https:\/\/shortform.com\/app\/book\/the-now-habit\"><em>The Now Habit<\/em><\/a>, Neil Fiore explains that many people try to motivate themselves to act <a href=\"https:\/\/shortform.com\/app\/book\/the-now-habit#strategy-1-change-how-you-talk-to-yourself\">by saying that they \u201cshould\u201d be better<\/a>. This implies that they\u2019re a bad person if they don\u2019t do the right thing, making them feel ashamed; and the shame drains their motivation, making it harder for them to act. Instead of using harmful \u201cshould\u201d language that triggers shame, Fiore recommends telling yourself that you \u201c<em>choose<\/em> to\u201d get out of bed early, or that you \u201c<em>want<\/em> to\u201d get out of bed early.)<\/p>\n\n\n\n<p>Second, Robbins sees getting out of bed early as a preview of how it feels to apply the Rule. Using the Rule and compelling yourself to act is difficult at first but becomes easier over time. By using the Rule to get out of bed early, you can feel what it\u2019s like to push through this period of struggle (getting out of bed) and reach the point where it\u2019s easy to continue (when you\u2019re up and moving).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>The Science Behind the Rule<\/strong><\/h4>\n\n\n\n<p>Robbins also discusses the science behind the Rule. Why does it have such a powerful effect on the brain and help us to fight procrastination, hesitation, and harmful impulses? In other words: Why does it work? She states the science behind the Rule works in two ways:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Using the <a href=\"https:\/\/www.shortform.com\/blog\/what-does-the-prefrontal-cortex-do-in-the-brain\/\">prefrontal cortex<\/a> to challenge patterns<\/li><li>Creating new patterns<\/li><\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Part 2: Putting the Rule Into Practice<\/strong><\/h3>\n\n\n\n<p>Now that we\u2019ve explored the basics of the Rule and how to use it, Robbins discusses how to put the Rule into practice (in combination with other methods) to <a href=\"https:\/\/www.shortform.com\/blog\/to-procrastinate\/\">stop procrastinating<\/a>, spend more time on your passions, and manage anxiety.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Stop Procrastinating<\/strong><\/h4>\n\n\n\n<p>Robbins addresses how, in conjunction with other methods, the Rule can help you overcome two types of procrastination<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Procrastinating on daily tasks <\/li><li>Procrastinating on life changes.<\/li><\/ol>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Spend More Time on Your Passions<\/strong><\/h4>\n\n\n\n<p>Once you stop waiting to <a href=\"https:\/\/www.shortform.com\/blog\/how-to-make-changes-in-your-life\/\">make life changes<\/a> in general, you can begin working toward one <em>specific<\/em> change: spending more time on your passions, and the activities that excite you most. Robbins advises using the Rule for this because it\u2019s often difficult to set aside time for your passions.<\/p>\n\n\n\n<p>According to Robbins, <strong>the Rule can help you get past your overthinking and take concrete steps to <a href=\"https:\/\/www.shortform.com\/blog\/should-you-follow-your-passion\/\">follow your passions<\/a>.<\/strong> For example, if you have dreams of working in a big art museum but you currently live in a small town with few artistic resources, you may feel unprepared to move away even though you know it\u2019s what you need to do to follow your desired <a href=\"https:\/\/www.shortform.com\/blog\/career-path-development\/\">career path<\/a>. In this case, you can use the Rule to get yourself to look up apartment options in bigger cities with lots of career opportunities in the arts.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Use the Rule to Regulate Anxiety<\/strong><\/h4>\n\n\n\n<p>In addition to helping you stop procrastinating and start spending more time on your passions, Robbins explains that the Rule (when combined with other methods of coping) can help you calm yourself when you feel fearful and anxious. Robbins&#8217; strategies for managing anxiety are:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Managing mild anxiety using gratitude<\/li><li>Reframing the intense anxiety as excitement<\/li><li>Visualizing the future to avoid anxiety<\/li><\/ol>\n","protected":false},"excerpt":{"rendered":"<p>What is the book The 5 Second Rule about? What are the main takeaways of the book? In The 5 Second Rule, Mel Robbins offers a solution to procrastination and dissatisfaction with your life. She says that counting down from five to one over the course of five seconds is the key to taking control of your life. Read below for a brief overview of The 5 Second Rule book.<\/p>\n","protected":false},"author":14,"featured_media":88687,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[40,42,43],"tags":[887],"class_list":["post-91088","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-books","category-motivation","category-self-improvement","tag-the-5-second-rule","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The 5 Second Rule: Book Overview and Takeaways - Shortform Books<\/title>\n<meta name=\"description\" content=\"In The 5 Second Rule, Mel Robbins offers a solution to procrastination and dissatisfaction with your life. 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