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And most importantly. Robbins explains how easy it is to take control and make a change! DOWNLOAD THE 5 SECOND RULE PDF FOR FREE! DOWNLOAD PDF s j a f 6 o 32 SHARES . Robbins helps you be courageous and step outside of your comfort zone. The 5 second rule can help you in those everyday moments of difficulty.The 5 Second Rule by Mel Robbins [Book Summary an PDF] Home » Blog » Book Summaries » The 5 Second Rule by Mel Robbins [Book Summary and PDF] s 13 j 13 a f 6 In The 5 Second Rule Mel Robbins shares a useful tool that will help you in all areas of life. increase productivity and combat procrastination. uncertainty and fe It can help you improve your health.

it's a myth Small moves HOW DO I USE THE RULE What can you use it for? THE POWER OF COURAGE What are you waiting for? Follow your dreams You'll never feel like it How to start COURAGE CHANGES YOUR BEHAVIOUR Health Productivity Procrastination STOP WORRYING Ask yourself… END ANXIETY Redirect the anxious energy BUILDING REAL CONFIDENCE s j a f 6 o 32 SHARES . Contents [hide] 5 SECONDS TO CHANGE YOUR LIFE Courage Goals & dreams THE 5 SECOND RULE Taking action Forget motivation.

And that is exactly what the Rule will help you discover—the courage to become your greatest self. speaking up. and scary. Standing firm in your belief and values. Courage Courage is the ability to do something that is difficult or scary. or showing up. motivate and encourage team members Every single day we face moments that are difficult. Sharing your ideas. 'Courage is the ability to do something that is difficult or scary. engage.' s j a f 6 o 32 SHARES . Stepping outside of your comfort zone. And some days…getting out of bed. Your life requires courage. uncertain. PURSING PASSION Build momentum The courage to commit 5 SECONDS TO CHANGE YOUR LIFE 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.

3. THE 5 SECOND RULE “The moment you have an instinct to act on a goal you must count 5-4-3-2-1 and physical move or your brain will stop you. Because. The prefrontal cortex is the part of your brain tha you use when you focus. you create momentum and experience a sense of freedom and power that’s hard to accurately describe. you’ll never know when your greatest inspiration will stri and where that discovery will lead you if you trust yourself enough to act on it. you mentally shift the gears in your mind. dreams. You interrupt your default thinking and do what psychologists call “assert control. When you physica move instead of stopping to think. CLICK TO TWEET Goals & dreams When it comes to goals. Don't give yourself time to come up with any further excuses. Taking action Pushing yourself to take simple actions creates a chain reaction in your confidence and you productivity. s j a f 6 o 32 SHARES . By pushing yourself to take the simple steps of moving your life forward. your inner wisdom is a genius. or take deliberate actions. change.” The counting distracts you from your excuses and focuses your mind on moving in a new direction. and instincts are there to guide you. as history proves.1 and push yourself out the door for a run. helping to change your behaviour. You goal-related impulses.” For example: If you start to feel too tired to exercise. count 5. your physiology changes and your mind falls in line. and changing your life.2.4. urges. The Rule is (in the language of habit research) a “starting ritual” that activates the prefron cortex. You need to learn to bet them. When you count backwards.

There’s a simple. worrying. proven way to break or replace bad habits and the 5 Second Rule is the easiest way to do it. and doubt ourselves so much. One of the reasons why the 5 Second Rule is so empowering is because it turns you into th kind of person who operates with a bias toward action. it's a myth The idea that in order to change you must “feel” eager or “feel” motivated to act is comple garbage. it’s the smallest ones. Within five seconds of stopping to think. The fact that hesitating.' CLICK TO TWEET Forget motivation. it makes them happen. The Rule doesn’t make these things easy. you will not feel motivated. If you tend to overthink every move you’ll discover the energy and confidence to stop thinking and actually move. and overthinking are habits is good news. If you want to improve your life. The moment it’s time to assert yourself. That’s why it's described a tool. Small moves It’s not the big moves that define our lives. In fact. Over tim those small decisions build. HOW DO I USE THE RULE s j a f 6 o 32 SHARES . you’ll have decided not to take any action on those small things. you won’t feel like doing anything at all. you’ll need to get off y rear end and kick your own butt. that these actions are now habits that have encoded in our brains. We’ve repeated this pattern of hesitating. 'Pushing yourself to take simple actions creates a chain reaction in your confidence & productivity. Using the Ru strengthens your belief that you do have the ability to control your own fate—because you proving it to yourself one push at a time. holding yourself back.

or uncertain. To control your mind. or overwhelmed…just take control by counting backwards 5 3. uncertain. You can use the Rule to discover the courage you need to do things that are new. You were born with it and you can tap into it anytime you want. pull yourself away from destructive habits. speak up. or uncertain. education. and difficult. The Rule will quiet your self-doubt and build confidence as you push yourself to pursue your passions etc. magic. The counting will help you focus on goal or commitment and distract you from the worries. Courage is a birthright. THE POWER OF COURAGE Everyday life is full of moments that are scary. and joy in your life requires tremendous courage. To act with everyday courage.1.1.3. It’s a push.” move. That’s what courage is.Start by counting backwards to yourself: 5. Facing these momen and unlocking the opportunity. raise our hand or do whatever feels hard. You can use the Rule to push yourself to create new habits. Courage is precisely what the 5 Second Rule gives you. You can also break the habit of anxiety and beat any fear. That’ll quiet your mind. afraid. thoughts. move when you get to 1. status. Anytime there’s something you know you should do but you feel uncertain. scary.2. It is inside each and every one of us. That’s it. What can you use it for? To change your behaviour. Use the Rule to stop the barrage of negative thoughts and endless worries that weigh you down. show up. The kind of push we give ourselves when we stand up. scary. and fears in your mind. A soon as you reach “1. and master the skills of self-monitoring and self-control. s j a f 6 o 32 SHARES . It’s not a matter of confidence. go first.2. Then.4.

'When you make excuses.” You are actively working against your dreams.3.2. part.3. or profession. it’s our feelings that decide for us 95% of the time.' CLICK TO TWEET Follow your dreams The difference between people who make their dreams come true and those of us who don just one thing: the courage to start and the discipline to keep going. You might not get the girl.2. In the end. and to possibility. you aren’t procrastinating. you’ll get something way cooler—you’ll discover the power inside of you. You'll never feel like it We like to think that we use logic or consider our goals when we make decisions but that’s the case. You are doing something more dangerou You are deliberately convincing yourself “now is not the time. According to neuroscientist Antonio Damasio.3. or the response you wanted but that’s not the point. What are you waiting for? Sometimes there is no next time.2.1 help you keep going. And that’s how you s j a f 6 o 32 SHARES .personality.4.4. or no time out. When you 5.1 push yourself forward you’ll discover the magic in your life and you open yourself up to the world. Stop waiting. to opportunity. It’s simply a matter of knowing how to find it when you need it. You feel before you think. no second chance. you are limiting your ability to make your dreams come true. You feel before you act.1 forces you to get out of your head and start and it’l 4. It’s now never. When you wait. When you make excuses and talk yourself into waiting. you are limiting your ability to make your dreams come true. The Rule is a game-changer because it 5.

ultimately make decisions—based on how you feel. 1. you can do it in any area that you are trying to improve.1 push yourself out of bed. and the moment it rings count 5. but you can control how you act. it’s because you made a decision to blow off the 5 Second Rule. we know what we should do.4. but our feelings about doing it mak our decision for us.4. s j a f 6 o 32 SHARES . If you can change your morning routine. You must learn how to separate what you feel from the actions that you take. If you can master that in one area of your life. Just set yo alarm 30 minutes earlier than usual. Change requires you to act deliberately.4.' CLICK TO TWEET How to start The fastest way to implement the #5SecondRule is to start by doing a simple Wake Up Challenge that you can do tomorrow morning to jumpstart your use of the Rule. you will never get what you want. The challenge is straightforward. the alarm clock. 2. Logically. That’s why none of us catches it. It’s just you. despite how you feel. Change is hard. we subconsciously tally all the pros and cons of ou choices and then make a gut call.3. but 5.3. and you can forc yourself to start working on it. you can change anything. 'You can't control how you feel. This happens in a nanosecond. Every time we have a decision to make. based on how we feel.2.3.2. Your feelings will make the decision before you even realize what happened.1-GO. you won’t. and 5. If you only act when you feel like it.1 If you fail.2. If you don’t f like attacking the to-do list on your desk. How you feel in the moment is almost never aligned with your goals and your dreams.

What does that have to do with getting up? A lot. cook a healthy meal. You just have to do it. avoid the fast food. Health The fact is that thinking about being healthier won’t make you healthier. There is no getting around this. The only thing that matters is what you DO. In chemistry. productivity. Take actions towards your goals. You must take action. Even meditation. you reali the secret to getting healthy is simple—you’ll never feel like it. and regularly exercise. Productivity s j a f 6 o 32 SHARES . and procrastination. there’s only one thing you must do: Stop thinking about how you feel. still requires that you DO IT. Go to the gym. The initial amount of energy to push yourself out of bed is much higher than the energy you exert once you’re up and moving. follow a diet. you just have to 5.3. Chemists have found that this initial amount of energy is much higher than the average amount of energy needed to keep the reaction going. The moment you accept the fact that we just want to do the things that feel easy. Your feelings don’t matter.3. Exercise and health comes down to one simple rule—you don’t have to feel like it. “activation energy” is the minimum amount of energy required to begin a chemical reaction.2- 1-GO! If you want to lose weight. COURAGE CHANGES YOUR BEHAVIOUR There are three behavior changes that we receive emails about constantly: health. which is a mental exercise. The 5 second rule can help in all 3 areas. You'll experience a concept called “activation energy” and feel how hard it really is to push yourself to do simple things.4.

You have to decide tha your goals are more important than push notifications. Other books you might like: Reawaken the Giant Within by Tony The 7 Habits of Highly Effective Robbins People by Steven Covey Rework by Jason Fried and David Execution by Larry Bossidy H-H Getting Things Done by David Allen The Power of Habit by Charles Duhigg You are a Badass by Jen Sincero s j a f 6 o 32 SHARES . Big picture focus – own your mornings. When you start to remove distractions and are able to focus on the moment-to-mom things that matter you will have “no idea” how much it will help. It’s that simple. Learn how to manage distractions – first you must decide that distractions are not good.Productivity can be boiled down to one word—FOCUS. Taking control of your mornings is a game changer productivity. include some planning time for the day ahead. Cre a routine that you can do every single day. Customise it your needs. Create a morning routine that helps you focus on your priorities. Add exercise or meditation. The ability to manage distractions so that you can focus moment-to-moment on the task at hand. 2. Interruptions of any sort are the kiss of death for your productivity. Then you just remo them. There are two types of focus you ne to master productivity: 1. The skill of focusing on what’s truly important to you in the big picture. so you don’t waste your day on stupid stuff.

doing easier tasks. or lack of self-discipline. or avoiding hard work.4.1 push yourself to start the important thing you need to do. you are taking control of the moment and your life.” Procrastination makes you feel like you have no control over yourself. use the Rule. If you are working on a creative or innovative project. Getting started takes us back to our engineer at CISCO and the concept of a “locus of control. The moment you feel yourself hesitate. STOP WORRYING s j a f 6 o 32 SHARES . a lack of willpower. It’s a coping mechanism for stress. If procrastinating is a habit. but it is also important. you have to replace the bad behavior pattern (avoidance) with a new positive one (getting started).2. DOWNLOAD THE 5 SECOND RULE PDF FOR FREE! DOWNLOAD PDF Procrastination Productive procrastination – this is not the problem. everyone believed procrastination meant p time management skills. your mind can wander. Procrastination is not form of laziness at all. so when you set a project aside for a few days weeks. For a long time. When you assert yourself and just get started.3. 5. research shows that procrastination is not only good. Destructive procrastination – is when we avoid the work we need to get done and know the will be negative consequences. The creative process takes time.

As you just learned. The key to bea anxiety is understanding it. Redirect the anxious energy s j a f 6 o 32 SHARES . It’s like trying to stop a freigh train by throwing a boulder in front of it. you’ll start feeling grateful instead of worried. you are asking someone to go from 60 mph to 0 mph. ending your habit of worrying will create the single biggest positive impact in your life. END ANXIETY Anxiety is what happens when your habit of worrying spirals out of control. dark. doubtful. Believe it or not. and work and search for answer in the moment. When you feel anxious. you are in a state of physical agitation. Worrying is a default setting that your mind goes to when you aren’t paying attention. When you tell a person to ca down. as you us the 5 Second Rule over and over. or negative. we spend way too much time and energy worrying about things that we can’t control or that could go wrong. you impact your brain at a biological leve order to respond you have to take stock of your life. And over time. When you get to be near the end of your life. It forces you to focus on the positive aspects of your life. relationships. you don’t have to g with it. the habit of worry is easy to break. you were taught how to worry as a kid. If you can catch it right as it kicks in and reframe it. and then regaining mental control by using t Rule. The is catching yourself when you drift into worry.More than any other change. you’ll stab your thoughts before your mind escalates it into full blown panic. As soon as you think about what are grateful for. you’ll wish yo hadn’t. “what am I grateful for in this moment? What do I want to remember?” When you ask that simple question. it’ll jump the tracks. Start by asking yourself. As adults. your anxiety will weaken and become what it started—ou simple worries. Ask yourself… When your mind takes you somewhere sad.

Confidenc just means that you believe in yourself. You stay in control and the agitation in your body will sta to calm down as you begin to move. Anyone can learn how to become more confident. And they add up Pushing yourself to 5. and your capabilities. Your curiosity is how your s j a f 6 o 32 SHARES .2. sign for something you wouldn't usually.1 push yourself to start exploring and lean into opportunities as they appear. That way the nervous feelings do not escalate. Start Exploring – hire the best guide you can find: your curiosity.4.3.4. It just gives your mind an explanation that empowers you. Confidence is created by small things you do every single day that build trust in yourself. Confidence in yourself is built through acts of everyday courage. They are the most important things of all. Speak up in meetings. try saying you feel excited. here’ the catch about telling yourself “I’m excited”—it doesn’t actually lower the feelings surgin through your body. Small things are not small at all. you’ll be shocked where it leads.Use the 5 Second Rule to assert control over your mind and then reframing the anxiety as excitement so that your brain doesn’t escalate it and your body can calm down. It’s not a personality trait. It’s a skill. Now. 'Confidence is created by the small things you do every single day that build trust in yourself. Instead of saying you feel anxious about something.1 on the “small things” gives you confidence to do the “big scheme of things.' CLICK TO TWEET PURSING PASSION Use the 5 Second Rule to 5. BUILDING REAL CONFIDENCE A big mistake people make is thinking that confidence is a matter of personality. your ideas.3.2.

First you take a class. push yourself to take simple steps to explore that subject: read about it. It always does. make something your new hobby. You need to ask yourself the Heart First question. What aspect of their life are you jealous of? This may give you a clue into what you really want for yourself.instincts get you to pay attention to what your heart really cares about. s j a f 6 o 32 SHARES . DOWNLOAD THE 5 SECOND RULE PDF FOR FREE! DOWNLOAD PDF The courage to commit There’s no magic formula for when to pull the trigger and turn a passion project into a passion-driven career or major life change. A certification leads to conversations. you’ll torture yourself for a while until you can’t stan straddling your present life and the future one. Even when you are ready. so you use the Rule push yourself to do it. it’s not going to feel good w you do it. Build momentum It will start as just an instinct. take a class. That’s when momentum kic in. Sm opportunities lead to larger ones. explore that feeling. Next. A class leads to a certification. Conversations lead to opportunities. “Am I ready to commit to this?” instead o the Feeling First question. If you can’t stop thinking something. The moment you answer yes to the question “Am I ready to commit to this?” you’ll need to use Rule to give yourself that final push. Maybe you’ll want to share something what you’re learni with people at work. and write a plan. talk to people. watch video tutorials. You’ll be surprised by what happens over time. It requires planning and some slow. “Do I feel ready to commit to this?” You’ll never feel ready. Also pay close attention to envy. If y find yourself jealous of someone else. deep think If you are anything like the rest of us.

First Name Email Address DOWNLOAD BLUEPRINT Don't worry. CONFUSED BY YOUR PRODUCTIVITY TOOLS? Join 31.This summary is not intended as a replacement for the original book and all quotes are credited to the above mentioned author and publisher. s 13 j 13 a f 6 Posted: 21/04/2017 By: Paul Minors With: No comments :( #courage #procrastination #self help #self improvement s j a f 6 o 32 SHARES . I hate spam as well and won't use your email for evil purposes.093 other people and get my FREE "productivity blueprint"! Sign up and you'll also receive weekly productivity tips via email.

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COM My favourite reading tools for managing Deleting unused iPhone apps articles and books [TPP#59] 2 comments • 6 months ago• 11 comments • 5 months ago• Paul Minors — Agreed! DJEB — Not bad.0 Comments PaulMinors. I sometimes turn on voiceover to have the information come in through 2 learning channels. How to keep fit while travelling The never-ending to-do list 1 comment • 2 months ago• 4 comments • 5 months ago• Stefanie Fischer — Hi Hayley.com  Recommend ⤤ Share Start the discussion… LOG IN WITH OR SIGN UP WITH DISQUS ? Name Be the first to comment. ALSO ON PAULMINORS. probably aiming too low ✉ Subscribe d Add Disqus to your siteAdd DisqusAdd 🔒 Privacy s j a f 6 o 32 SHARES . that was a Paul Minors — Haha. standard you keep when you're traveling. exactly! If y good reminder for me to make it a through everything on your list.On that note.

s j a f 6 o 32 SHARES . Easy Digital Downloads and Warefare Plugins. FEATURED ON: PRIVACY POLICY ©Copyright Minor Workshop Ltd Powered by MailChimp. DOWNLOAD MY 1-PAGE "PRODUCTIVITY BLLUEPRINT" & SET UP A BASIC SYSTEM FOR STAYING ORGANSIED! First Name Email Address DOWNLOAD BLUEPRINT 100% privacy guaranteed. MC4WP.