5-Second Rule

Part 1: The 5 Second Rule

5 Seconds To Change Your Life

(This sub-chapter includes social media posts and personal messages from people who expressed their sincerest
gratitude and life-changing experiences to Mel Robbins, the proponent of this effective rule.)

If you're searching for one person who will change your life, look at the mirror.

- This rule can be used in every thing. I mean it.

- This will help you: (1) not to overthink, (2) self-monitoring, be present and productive and (3) find your inner
strength.

You are one decision away from a completely different life.

How I Discovered The 5 Second Rule

Courage is found in unlikely places.

Mel's life back then were falling apart. Financial pressures. Marriage. Career. Confidence. Even waking up early in the
morning seemed worst to her. She freaked out her days.

She discovered this 5-Second Rule when she was about to turn off the television. A commercial attracted her attention
and it was simply all about "rocket launching." This was the idea of 5-SecondRule began. She promised herself in the
next morning that she will wake up like a rocket and count 5-4-3-2-1 and Go!

The moment you have an instinct to act on a goal you must 5-4-3-2-1 and physically move or your brain will stop you.

What Can You Expect When You Use It

It matters not what someone is born, but what they grow to be.

You gain: (1) locus of control, (2) freedom, and (3) countless of joys

You also: (1) distracts yourself from worries, (2) focus your attention on accomplishing something, (3) prompt action,
and (4) interrupt fears, insecurities and the like.

Trudge forward, face challenges head-on and push for the better! Forget motivation; it's a myth.

Knowing what you need to do to improve takes wisdom. Pushing yourself to take action takes courage!

Why the Rule Works

1. It's a tool, research-backed and metacognition-- a technique to beat your brain so as to achieve greater potentials.

2. It's a starting ritual

3. It's like an activation energy which kindle up to a more reaction chain.

Part 2: The Power of Courage

Everyday Courage

Courage is doing the things that are scary, difficult and overwhelming.

(Example: Martin Luther King and Rosa Parks' act of courage.)

When you push yourself, you may not change the world, the laws, or spark a civil rights movement but I can guarantee
you’ll change something equally as important—you’ll change yourself.

What Are You Waiting For?

Life is hard and we make it harder.

What If You're Wrong?

And if you suck, So What?

What Are You Waiting For?

We always wait to feel ready, wait to gain confidence, wait to feel worth or even wait to have experience.

There is no right time to improve your life.

The difference between people who make their dreams come true and those of us who don’t is just one thing: the
courage to start and the discipline to keep going

To play any game, you have to start. To win, you’ll need to keep going. If you want to make your dreams come true, get
ready for the long game.

You'll Never Feel Like It

It takes courage to grow up and become who you really are.

(Example: Christine sharing her ideas in a business meeting.)

You Make Decisions Based On How You Feel

If you’ve ever wondered why it’s so hard to make yourself do the things that you know will solve your problems and
improve your life, the answer is simple. It’s your feelings.
You can’t control how you feel. But you can always choose how you act

(Take the example of pro athletes)

Do good, be good

How To Start Using This Rule

You can jumpstart by doing the Wake Up Challenge

If you can’t get yourself out of bed, then you’ll never be able to pursue all of the other changes that you want to make in
your life. And if you take that simple step of taking control of your mornings, you’ll catalyze a chain of events that leads
to change everywhere.

Part 3: Courage Changes Your Behavior

1. Improve Your Health

Either you run the day, or the day runs you

Exercise is 100% mental. Your body won’t go where your mind doesn’t push it. YOU JUST HAVE TO DO IT.

It can be either hitting up a gym or coping up with an illness.

2. Increase Productivity

Two ways to be productive: (a) get serious about managing distractions and (b) focusing on what’s truly important to
you in the big picture (so you don't waste your time doing stupid stuffs)

3. End Procrastination

Two kinds: (a) destructive (avoid things to be done) and (b) productive (creative process)

Procrastination is not a form of laziness at all. It’s a coping mechanism for stress.

Effective Ways to Avoid Procrastination

a. Forgive Yourself

b. What Would the "Future You" Do?

c. Just Start

You'll either find a way or find an excuse

Part 4: Courage Changes Your Mind

1. Stop Worrying

Worries and fear hijack your mind and rob you of the magic and wonder in your life.

Solution: “What am I grateful for in this moment? What do I want to remember?”

2. End Anxiety

When your mind has an explanation for why your body just freaked out, it won’t escalate the anxiety

There's a huge difference between Nervous Attack and Panic Attack

Solution: anxiety reappraisal / Say You're "Excitement"

3. Beat Fear

Solution: Create an Anchor Thought

Part 5: Courage Changes Everything

1. Building Confidence

Confidence just means that you believe in yourself, your ideas, and your capabilities. Anyone can learn how to become
more confident. It’s not a personality trait. It’s a skill.

(Take the example of an engineer who takes courage to talk to a CEO named John Chambers.)

Solution: Just Trust Yourself

2. Pursuing Passion

Effective Steps

a. Start Exploring-- research or find things you envy from a person

b. Build Momentum

c. The Courage to Commit-- "Am I ready to commit to this?"

3. Enrich Your Relationship

Solution: Say It

Leave nothing important unsaid.

The Power Of You

You can’t change the past, but in five seconds you can change your future.