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Mel Robbins: The 5 second rule that can change your life for ever

This simple trick has helped many people make better decisions about business, money, and even their eating habits.



When faced with a decision, don’t get stuck in analysis paralysis—instead, try the ‘The 5 second rule,’ a practical approach popularized by Mel Robbins in her book The Five-Second Rule

Here’s how it works: 

Step 1: Identify the decision you need to make. 

Step 2: Count downward from five. 

Step 3: Take action. It’s as simple as that. 

According to Robbins, many of life’s most inspiring success stories start with this decisive moment, making it a tool worth considering in your journey.

Mel Robbins emphasizes, 

“Knowing what you need to do to improve your life takes wisdom. Pushing yourself to do it takes courage.”

In our hectic lives filled with competing priorities, avoiding tasks that drain us emotionally or physically is natural. However, recognizing our current position is crucial for achieving our desired goals, whether due to limited experience, resources, support, or time constraints.

Robbins advocates two critical principles for breaking through mental and emotional paralysis: the ‘5 second rule’ and abandoning the pretense that everything is “fine.”

‘The 5 second rule is straightforward,’ explains Australian businessman Tim Denning to ‘NBC News BETTER.’ ‘When an opportunity arises, instead of overthinking, you simply count down and make a decision.’ This practical technique helps combat procrastination and fear of making the wrong choice by engaging your instinct and heart rather than overanalyzing with logic, giving you a simple yet effective tool for decision-making.

Denning, who works in banking, credits this rule with propelling his career forward and transforming his eating habits. 

“Whenever I faced a critical decision, I applied the 5 second countdown. It helped me seize opportunities instead of delaying them,” he says. 

“Even when tempted to eat poorly or confront fears like flying, counting to five and taking action became my strategy to break through.”

By incorporating the ‘5 second rule’ into your decision-making process, you can overcome the inertia of indecision and pave the way for significant personal growth. This simple strategy has the potential to initiate meaningful change in your life, offering a beacon of hope and a path to personal development and success.

Burn your ships

Tim Denning incorporates the ‘5 second rule’ with another powerful strategy known as ‘Burn the Boats,’ originally coined by Tony Robbins. This strategy instills a sense of determination and courage, ensuring he remains committed to his decisions. This philosophy emphasizes the importance of fully committing to a chosen path without looking back, instilling a sense of confidence and encouragement. 

Denning vividly illustrates this concept by likening it to sailing to an island with all your ships and burning them upon arrival. Once the boats are destroyed, retreat is no longer an option—only success or the determination to find a way forward.

Mel Robbins succinctly captures the essence of decisive action:

‘When it comes to pursuing goals, dreams, and transforming your life, trust your inner wisdom. Your instincts are there to guide you.’

This advice underscores the importance of self-assurance and trusting one’s instincts, providing a sense of reassurance to the audience.

Practically, this approach involves creating situations where there is no choice but to follow through with your decision. It demands overcoming fear and hesitation by promptly acting after counting to five. Denning attributes this disciplined mindset to overcoming procrastination and achieving goals that once seemed insurmountable.

Denning’s personal journey is a testament to the effectiveness of these combined strategies. By embracing the urgency of the ‘5 second rule’ and the commitment of ‘Burn the Boats,’ he has not only overcome personal obstacles but also charted a path to continuous growth and achievement.

For instance, he used the ‘5 second rule’ to push himself out of bed every morning and the ‘Burn the Boats’ strategy to quit his unfulfilling job and pursue his passion. This integrated approach empowers individuals to harness their inner resolve, cultivate courage in decision-making, and ultimately realize their aspirations with unwavering determination.


Like many behaviors, procrastination often becomes a habitual cycle. We slip into it almost unwittingly, then struggle to break free. We bargain with ourselves, delaying rewards or chaining ourselves to desks until tasks are completed. The most frustrating aspect emerges when procrastination grips us tightly, creating a mental barrier that feels insurmountable. 

According to Robbins, the crux of the issue lies in our inadequate understanding of its mechanisms.

“Change your decisions, and you’ll change your life. And what will change your decisions more than anything? Courage.” — Mel Robbins.

To combat procrastination effectively, Robbins advocates creating situations where following through with decisions becomes unavoidable. This approach requires confronting and overcoming fears that often hinder decisive action.

Procrastination is commonly perceived as a symptom of laziness, poor work ethic, or incompetence. However, such negative labels only exacerbate personal frustration. 

Robbins advises against phrases like “I can’t do it” or “I don’t want to,” asserting that these statements limit potential and perpetuate avoidance behaviors. She posits that procrastination often serves as a coping mechanism for stress, delaying actions linked to sources of anxiety.

When applying the 5 second rule, decision-making occurs swiftly and intuitively. Rather than overanalyzing or dissecting choices, individuals are encouraged to accept decisions directly and promptly. Robbins describes this as a courageous act where the heart leads before the brain engages fully, enabling individuals to confront stressors head-on.

This approach triggers the faster-acting parts of the brain while minimizing the influence of slower, deliberative processes. By committing to rapid decision-making and immediate action, individuals can circumvent the pitfalls of procrastination and enhance productivity and personal fulfillment.

How to use the 5 second rule

The 5 second rule, a technique popularized by Mel Robbins, is a simple yet potent tool for facilitating quick decision-making and action. Here’s how you can easily incorporate it into your life:

  1. Immediate Action: When faced with a decision or opportunity, resist the urge to overthink. Instead, use the 5 second rule: count down from 5 to 1 (5-4-3-2-1) and commit to a choice. This rapid countdown interrupts hesitation and prompts you to act swiftly, reaping the benefits before doubts or fears can hold you back.
  2. Apply It Daily: Incorporate the 5 second rule into your daily routine for various big or small decisions. Whether deciding what to have for breakfast, choosing an outfit, or planning your day, this technique helps bypass procrastination and promptly initiates action. Using the 5 second rule in your personal life can improve your time management, reduce stress, and increase productivity.
  3. Career Advancement: The 5 second rule can be instrumental in professional settings. Use it during meetings to voice your ideas or proposals without hesitating. It helps you seize opportunities for career growth, networking, or taking on challenging assignments where quick decision-making is crucial.
  4. Overcoming Fears: Combine the 5 second rule with Tony Robbins’s concept of ‘burn the ships. ‘The 5 second rule helps you make a decision quickly, and once you’ve made that decision, ‘burn the ships’ means committing to it fully and eliminating the fallback options. This mindset prevents fear from paralyzing you and compels you to take responsibility for your choices. By using the 5 second rule to make a decision and then ‘burning the ships’ to commit to it, you can overcome fear and hesitation, and take decisive action.
  5. Building Confidence: By consistently using the 5 second rule, you develop a habit of decisive action. Over time, this fosters confidence in your ability to make sound decisions under pressure, overcome self-doubt, and enhance your effectiveness. Imagine the personal growth and success that await you with this powerful tool in your arsenal.
  6. Practice Makes Perfect: Like any skill, mastering the 5 second rule requires practice. Initially, it may feel uncomfortable to act so quickly, but with repetition, it becomes second nature. Trust in your instincts and embrace the momentum that comes with immediate action.

In summary, the 5 second rule is a tool that empowers you to make decisions swiftly and assertively. By integrating it into your daily life and combining it with a mindset of commitment and courage, you can overcome procrastination, seize opportunities, and achieve your goals with greater confidence and clarity.

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