The 5 Second Rule by Mel Robbins
Concepts & Exercises
1. What is the 5 Second Rule?
3. Remember To Use The Rule
5. Tackling Fears
7. The Rule At Work
9. What Comes After The Rule
11. Habit Starters for Sustained Results
13. Gratitude & Happiness
15. Mind Hacks That Help
2. Where To Use The 5 Second Rule
4. Get Out of Bed Immediately
6. Peace At Home
8. You'll Never Feel Like
10. Anchor Thoughts
12. Getting Healthy 5 Seconds At A Time
14. Super Helpful Routine
18. Depression & Anxiety
What Is The 5 Second Rule?
The rule consists of counting down from 5 and taking action without giving yourself the option to back out of something you should be doing.
For instance, you see a pretty woman at the bar and you’d like to say Hello, 5-4-3-2-1 GO! and say Hello, see what happens, don’t let fear stop you.
There are scientific reasons this works and it’s already helped a lot of people.
When I first heard Mel turned the rule into a book I wondered how such a simple rule could result in a 200+ page book, but I was pleasantly surprised to find the science behind the book, several use cases for using the rule, and additional habits suggested to improve several areas of your life, all in the book.
In the next several modules I’ll share some of my own experiences in implementing the rule as well as exercises to help you identify when to use the rule, remember to use it, and what to do after you’ve used the rule.
Where To Use The 5 Second Rule
I previously wrote a blog post on situations where you can use the
Do It: Write out 20-30 situations in your life where you can use the rule. Use my previously written blog post to help you identify when to use it.
For example, I have used the rule:
- When I’m on the phone with a client and want to share my knowledge in a different area than my expertise.
- When my home in engulfed in chaos and I want to yell.
- When my husband reminds me I’ve done something I shouldn’t and I want to give a rude response.
- When someone cuts in front of me in line at the store and I want to tell them to get to the end of the line.
- When I’m nervous about introducing myself to people at a conference and I need to just do it.
- When I’m hungry for chocolate but need to make better health choices so I walk away.
Remembering To Use The Rule
In my excitement to implement The 5 Second
By the third day, I was using it for specific reasons; health, getting loud with my family, disagreeing with my spouse, etc.
After a week I realized I wasn’t using it anymore.
The same thing happened after I read the 5 Second
Do It: I came to the conclusion that I need to be more proactive about using the rule by creating habits around it. So I designed a list of activities to follow each day to encourage use. In this post (where I share my action guide for using the rule) you can find the activities I’m following.
Get Out of Bed Every Morning - Immediately
Did you know that hitting snooze on your alarm clock actually makes you more tired throughout your morning?
It resets your sleep cycle and can’t break for up to a few hours causing you to feel tired.
It’s far better to just get up when the alarm goes off.
Mel Robbins suggests leaving your phone/alarm in another location ensuring you have to get out of bed to turn it off. Once you are already up there’s no point getting back in bed.
Do It: This is much harder than it sounds, especially if you don’t sleep well. So there are a few things you can do to help. 1) Get to bed earlier, 2) Ask your partner to do it with you for support, and 3) Try to build a streak of getting up at your alarm every day during the work week, and reward yourself by sleeping in on Saturday.