This book Has thirteen topics that we will discuss on this resume. Don't forget to practice after read this resume and you'll see how this book affect your life..
To change your life, all you need to make is one 5-second decision at a time. The 5-second rule teaches you to change. Using this rule replaces the tendency to procrastinate or overthink little tasks or decisions and shifts you toward taking action instead.
This rule will stop you from doubting yourself and it will help you become happier, healthier, and more productive and effective at work. This rule has actual compelling get-moving science to back it up, and its effectiveness has been proven.
Why does a straightforward tool work in so many powerful ways? The simple answer to this is that it works on YOU. It taps into the inner greatness, and courage that is looking for a push to come out. It pushes YOU to honor yourself and champion your ideas, and that’s how all the transformation is possible.
Most problems that we have or think we have come from our inability to push ourselves or have confidence in ourselves to be better. You will learn with this rule, that you are only one decision away from changing your life as it is now, to the life YOU want to live.
The 5-second rule was inspired by an on-screen rocket launch
Courage is the ability to do something hard or scary, step outside your comfort zone, share your ideas, speak up, stand firm on your beliefs, or get out of bed, on some days.
At 41, Mel Robbins was unemployed, with a severe drinking problem, in addition to financial and marital issues. She woke up late; her kids got to school late because they always missed the bus, and she fought with her husband. Mel blamed her husband for their misery ― at the time, her husband’s business too had severe financial problems ― because it was easier.
She knew all the things she should be doing ― exercise, find a job, be kinder to her husband, get up early, make breakfast for the kids, and get them to the bus quickly, or even just call a friend to talk―but she couldn’t bring herself to take action. All she did was think about what she needed to do. And that didn’t help ― if anything, it only made things more difficult.
Overthinking makes things worse because you focus on the negatives, and your mind talks you out of it.
One night, she was about to turn off the TV when the image of a rocket about to launch on the screen caught her attention, and as she heard the famous five-second countdown, 5 – 4 – 3 – 2 – 1, fire and smoke filled the screen, and the shuttle launched.
There and then, she decided to “launch herself out of bed tomorrow like a rocket”. Yes, that’s right, that’s all it took. She had the inner instinct to launch herself, but hearing it was the tipping point and listening and following her instincts was indeed life-changing.
When you have a goal, and you come close to anything that could make it realizable for you, your prefrontal cortex lights up, which shows you the connection between your brain and your instinct to act. An example is when you have a goal to get healthier: as soon as you pass by a gym, you feel like you should exercise, whereas nothing happens if you walk by your living room.
The rocket launch affected Mel, and when the next morning came, even though she felt like it was stupid, she ignored her feelings, trusted her instincts, and instead of hitting the snooze button, as usual, she counted 5, 4, 3, 2, 1, and then stood up. There, the 5-second rule was born.
The 5-second rule requires instinctive action
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.
When you’re counting backwards, you shift your default thinking, and it distracts you from your excuses and focuses your mind on moving to a new direction. If you know something that can change you for the better, count 5 – 4 – 3 – 2 – 1 and move.
The idea that you have to be motivated before you do something is simply a myth.
When it’s time to assert yourself, you will not feel like doing it at all. So, you need to get out of your head and take action. The rule works on the idea that you can control your fate, so far you push yourself.
The 5-second rule will work every time you use it, but you HAVE to use it. It is a tool. If you stop using it, uncertainty, fear, and procrastination creep back in and stop you from doing the things you need to do. If this happens, simply find your way back to the rule and start using it again.
And the more you use the rule, the more you experience a deeper shift inside yourself. You’ll begin to experience a transformation that impacts confidence and inner strength. You’ll see all the time you wasted waiting for things to change.
The 5-second rule tricks your mind to block out excuses
The 5-second rule is so-called because that was the first thing that came to Mel’s mind after she first used it.
Observe that counting upwards doesn’t work, because you could keep counting to 10, 20, or 10000, and your brain has enough time to discourage you. But backwards, after 1, there’s nowhere else to go, so you act.
Even though it sounds similar to the Nike tagline “Just do it,” they are different in the sense that “Just do it” is what you need to do while the #5secondrule is how you make yourself do it. What they have in common is that they push you to take action, without first stopping to think. You may choose to shorten or lengthen the time window to suit your needs.
The 5-second rule works because it tricks your mind into “not overthinking things,” which will block any room for excuses.
As you keep repeating it, your mind gets accustomed to the change and forms a habit of it. The following are the three distinct categories for how you can use the five-second rule:
• To change your behavior
• To act with everyday courage
• To control your mind
Did you know? Most of us don’t even realize we hesitate because we’ve done it so often it has become a habit.
There is a great deal of power in everyday courage
Everyday life is full of scary, uncertain, and challenging moments that require a lot of courage to pull off. Whether it is asking for a raise at work, standing up for your beliefs, or merely getting out of bed, these small acts of courage define you and change your life.
An instance is what Rosa Parks did when she refused to give up her seat on a bus for a white passenger. At that moment, she made a history-changing decision, without thinking or preparing for it. When you push yourself, not only do you change the way things are, the law, or civil rights movement, you’ll change YOURSELF.
Your power lies in the fact that there is only one YOU, and there will never be another.
It just so happens that we don’t always remember that. We hold ourselves back due to fear of rejection, fear of failure, or a fear of looking bad.
Ask yourself: “What if I’m wrong?” and all these fears are only in my head — it usually is. Even if you do fail, tell yourself, “So what? At least I tried.’’ Not every dream we have will come true, but it doesn’t stop us from trying to realize them.
Life isn’t a one-and-done sort of deal. You’ve got to work, fail, and work some more to get what you want. Picasso created more than 50,000 works of art, with nearly 100 being masterpieces.
Sadly, many of us wait for validation from others before pursuing our dreams or career, forgetting that YOU validate your ideas by PURSUING them.
To be successful, you have to be courageous enough to keep trying.
If you wait until you feel like it, you will never get around to doing it
We think we make decisions based on logic, but that’s not true. We feel before we think and before we act. When you’re about to make a decision, you start to subconsciously weigh the pros and cons of what you want to do and decide based on how you’re feeling.
If you don’t learn how to untangle your feelings from your action, you’ll never unlock your true potential.
You may not control how you feel, but you can control how you act. Use the rule to push yourself out of your comfort zone because if you wait till you “feel like it,” you never will.
So, you need to learn how to start using the rule. The Wake-up Challenge is the best way to start using the rule because it is straightforward and requires just you, your alarm, and the 5 – 4 – 3 – 2 – 1. If you fail to get up, it’s all on you.
You get to experience the concept of activation energy ― the energy required to start a chemical reaction ― which states, in this context, that the power needed to push yourself out of bed is higher than that required when you’re up and running.
If you can change your morning routine, you can change everything else. So, take these simple steps:
Set your alarm for 30 minutes earlier than the usual time and place the alarm clock in another room — no snooze button. Remember, you must push yourself to complete the challenge.
As soon as the alarm sounds, open your eyes and start counting backwards 5 – 4 – 3 – 2 – 1, throw off the covers, spring out of bed, and walk out of your bedroom, no lingering or crawling back into bed.
This challenge is the first step to taking charge of your life.
If you can get up on time, start your day powerfully, plan, think about your goals, and focus on yourself, all before you get into your daily routine, you will accomplish more.
Be healthier and live a fit life when you incorporate the rule into your health
The fact is that thinking about being healthier won’t make you healthier. Even meditation, which is a mental exercise, still requires that you DO IT. There is no getting around this. You must take action.
To become the most productive person you know, you need to improve your health, increase your productivity, and end procrastination. Thinking alone won’t get you there. You have to take the necessary action. At first, you never feel like working out, but just like jumping out of bed, you launch yourself with the 5 – 4 – 3 – 2 – 1 until you get moving.
Every diet plan, exercise, and physical therapy will work in improving your health if only you would do them.
Will dieting, hitting the gym, or doing some yoga make you happy? Yes, it will. So, do it! Stop thinking about how not eating pork, candy, or drinking that bottle of beer will make you feel.
Your feelings don’t matter; only your action does. The distance between where you are and where you want to be can seem so big that you’ve given up before you even start, but starting is the most significant step.
Drink that smoothie, go to the dentist, get that mammogram, and improve your health in one 5 second moment.
Use only 5 seconds to increase productivity and reduce distractions
Productivity centers around focus. The two things you need to master productivity are:
The ability to manage distractions so you can focus moment-to-moment on the task at hand
The skill of focusing on what’s truly important to you in the big picture, so you don’t waste your day on unnecessary stuff
Get serious about managing your distractions by first admitting that distractions are not good and that these interruptions hinder your production.
Then, what you do is remove these distractions. It may not be easy, but you have to delete that social media, turn off that phone, declutter, and watch out for the rewards.
The next step is to own your mornings. You can adopt Mel Robbins’ morning routine:
• Get up when the alarm rings. 5 – 4 – 3 – 2 – 1 – get up. No snooze button
• Walk to the bathroom and turn off the alarm
• Brush your teeth and focus on the day ahead
• Get dressed, make the bed, walk into the kitchen, and pour a cup of coffee
• Write down 1 to 3 “musts” and why they are essential
• Plan the day by taking 30 minutes before 7:30
• Plan your quitting time, i.e., the time after which you will stop working
This routine will enable you to focus on the right things, and avoid being susceptible to the distractions that come with your phone, social media, or checking emails.
The first 2 to 3 hours of the day are the best hours to focus on the task ahead.
Use this morning routine and make the necessary changes to suit your lifestyle. Make it work, and be a more productive person.
Train yourself to beat procrastination using the rule
There are two types of procrastination:
Productive procrastination ― the type whereby you take some time, days, weeks, or months, to let your mind wander, so you can come up with more creative ideas to enhance your project. So, when you’re working on a creative project that doesn’t have a fixed deadline, it’s a creative process to practice productive procrastination.
Destructive procrastination ― This, on the other hand, is when you avoid the work, knowing fully well that there will be negative consequences. People do not procrastinate because they don’t want to work, but rather, to avoid stress or to feel stressed. It is more like an essential break from the more pressure we have ― perhaps from money, relationship problems, or life in general.
Many people are stuck in the habit of procrastination, not as a result of outright laziness, but due to fear of failure, excessive perfectionism, low energy levels and a lack of focus.
To solve this problem, first, you have to forgive yourself, and not beat yourself up about what you’ve done. Then, you ask yourself, what would the future you do? Because our future selves portray what we want to be, it gives us the drive we need. Use the rule to start small, attack what you’re avoiding and take a break. Keep this loop going, and you’ll replace your bad habit of procrastinating with a good one.
Stop worrying about the things you have no control over
To be the happiest person you know, you have to train your mind to break your addiction to worrying and negative self – talk, eliminate anxiety from your life and beat any fear you may have.
Ending your habit of worrying will create one of the most significant positive changes in your life.
Sometimes, feelings of love trigger worry too. So, you’re excited that your husband or friend just got a new motorcycle, but the next thought that creeps into your mind is “What if they have an accident with it?” or “What if they get hit by a car?” Most of these things usually don’t happen, and even if they do by accident, worrying doesn’t prevent the inevitable.
When you feel your inner voice being an enemy, take 5 seconds to stop yourself from worrying and focus on the positives. Be grateful and focus on the bright side of every situation.
You have to learn to beat fear so that you can enjoy life to the fullest.
Fear will make you miss out on things you should be enjoying and leave you feeling miserable. To beat your fear, you have to create an anchor thought. Your anchor thought can be the good things that’ll happen after.
If you’re with Mel Robbins in her fear for flights, count 5 – 4 – 3 – 2 – 1 backwards and start thinking of the beautiful places you are going to visit ― the lovely people, or the series of events that will take place. This anchor thought will distract your mind and replace the feeling of fear with beautiful images. Anything is possible when you master your mind.
Understand anxiety and stop yourself from having a panic attack
Anxiety is what happens when your worrying goes out of control.
The key to beating anxiety is to understand it. You have to study how it starts, to catch it as it creeps in and reframe it, then stabilize your thoughts before your mind escalates it into a full-blown panic.
There are two types of panic:
Normal panic: That rush of adrenaline you feel when you have a “near miss” while driving on the highway. The reason why you calm down after this is that your brain identifies the reason for acting that way, it understands that you almost got into a car crash and that’s why your body freaked out.
Panic attacks: When you have a panic attack, the same sensation hits you, you’re freaking out, but this time, your brain can’t pinpoint the reason, which usually makes it worse.
Trying to calm down doesn’t work, just like it’s not easy or possible to go from 60mph to 0mph just like that. What works is to understand that anxiety and excitement feel the same in your body.
All you need do is use the 5-second rule to affirm your mind and tell yourself you are excited instead, even though you may have to say it close to 20 times for it to work. Practice the rule till your anxiety weakens and becomes the simple worry it started as.
Building real confidence is the most important step to being the you of your dreams
Confidence means that you believe in yourself, your ideas, and your capabilities. Anyone can learn how to be more confident. It’s a skill, not a matter of personality. Some extroverts talk a lot but are still not sure when it comes to putting themselves, or their thoughts, out there.
There are also introverts who believe in their ideas and their capabilities but have a problem of getting red-faced when they’re about to open up. So, the quietest people you know might be the most confident.
Sometimes we lose connection with our real selves, perhaps because we are trying to fit in, or we’re just saying we’re okay with where we are at financially, career-wise or even in relationships.
Once you lose touch with the real you, you’ll lose confidence. But when you do things that affirm your sense of self, the little things, probably things you usually wouldn’t do, you build your confidence.
The more you practice acts of courage, the more you will believe you are in control of your life, and thus, the more confident you’ll become..
The more you use the rule, the faster your confidence will grow. The payoff you’ll get is everything you seek ― self – confidence, control, and a sense of pride.
Pursuing your passion and maintaining strong relationships will make you happy
The best way to find your passion is to trust your curiosity.If you cannot stop thinking about something or making something your new hobby, explore that subject, read about it, take a class, and write a plan.
It doesn’t matter if you’ve never done it before. Explore. Build the momentum, start conversations with like-minded people, and create opportunities that will drive you towards your passion.
Have the courage to commit yourself and turn your passion project into a passion-driven career or significant life change. Then, have faith in the fact that as long as you listen to your heart, do the work, and give up your timeline, you can make anything happen.
As you find your passion and work toward it, it is important to remember to work on your interpersonal relationships too. You have no idea how happy and fulfilled healthy relationships can make you.
A tip to improve your relationships is to “speak up”. Silence is what kills relationships. It is always the problem. Deciding not to say what you feel creates what researchers call “cognitive dissonance” between what you truly believe in your heart and what you do at the moment. This problem builds up, and over time, they can break your relationship.
Learn how to not leave anything important unsaid. 5 – 4 – 3 – 2 – 1 – go ahead and say it!
We often fail to appreciate the power in small things, and intimacy takes courage. You will get one shot at the five seconds that will change your life.
Take that shot, follow your instinct, and speak up. If you don’t speak up, you may never get the chance again. So, if it’s to declare your needs in your relationship, ask for a divorce, or speak your mind, dare to do so, and watch your life transform.
Conclusion
Your success ― or failure ― is up to you. You have the power to become whatever you want to be. Even though you may fail, the power lies in you doing it anyway. Say “NO!” when you feel afraid, and move. You can move mountains! That’s the power of courage. Make your life considerably better by gathering enough courage to enact a change. You may not be able to change the past, but in 5 seconds you can change the future.
If you apply the 5 Second Rule in your personal and professional life, you will definitely experience positive changes in your life. Take those little risks, give it your best shot and watch things soar.
Always listen to your heart. And when it speaks, make sure you honor it. You can change your life and in the process, save the world.
You want a degree? Enroll in college. You want to learn a skill? Go for it. There’s a business idea in your head? Start working on it now. Give up on playing small. Ditch the short-term mindset. Pay no mind to those excuses.
5…..4….3…..2...1….GO! The moment you have that instinct to act on a goal, you must 5 – 4 – 3 – 2 – 1 and physically move, or your brain will stop you.
Try this
Do the 5 – 4 – 3 – 2 – 1 and get started. The moment you feel yourself hesitate, use the rule to set you back on track. Discover your inner courage and shape the life you want for yourself.
Komentar
Posting Komentar