What's The Quickest Way To Success? Ending This One Habit | Mel Robbins

Summary

In this video, Mel Robbins introduces the five-second rule, a technique to combat self-doubt and worry. Robbins explains how counting down from five to one can interrupt negative thought patterns, activating the prefrontal cortex to foster positive habits. By using this method, Robbins claims to have overcome anxiety and encourages viewers to harness this simple yet powerful tool to take control of their thoughts and lives. She emphasizes that with practice, this technique can significantly reduce worry and self-doubt, leading to a more confident and proactive mindset.

Takeaways

• 😌 The speaker emphasizes that you're not a worrier by nature, but have developed a habit of worrying, which can be changed.
• 💡 The five-second rule is introduced as a starting ritual to interrupt negative thought patterns and trigger positive ones.
• 🧠 The rule works with the latest research about habits and the science of habits to break the cycle of worrying and self-doubt.
• 🌟 The speaker shares a personal story of overcoming anxiety and panic attacks using the five-second rule, demonstrating its effectiveness.
• ⏰ The five-second rule involves a countdown from five that interrupts negative thoughts and activates the prefrontal cortex for habit change.
• 🛑 The moment you notice your thoughts drifting to negativity is a powerful moment to take control and apply the five-second rule.
• 📉 Over time, using the rule can quiet worries and allow one's inner voice to become more prominent.
• 📚 The '5 Second Rule' book includes 31 video mentoring sessions to help deepen understanding and application of the rule.
• 🌐 Free resources and strategies for living your best life are available at Mel Robbins' website.
• 📧 The speaker encourages reaching out using the five-second rule and promises a response to any communication.
• ⏳ The five-second rule is a simple yet powerful tool that can change one's life in just five seconds.

Q & A

What is the main topic of the video?

The main topic of the video is the use of the five-second rule to stop self-doubt and excessive worrying.

Why is it difficult to stop worrying and self-doubt according to the speaker?

It's difficult because simply trying to ignore worries doesn't work and can make them worse, as research shows.

What personal struggles does the speaker mention having experienced?

The speaker mentions having struggled with worrying, self-doubt, anxiety, and panic attacks for almost 25 years.

How long did the speaker take medication to control anxiety?

The speaker took medication for anxiety for two decades.

What is the five-second rule according to the context of the video?

The five-second rule is a starting ritual used to interrupt negative thought patterns and trigger positive new ones.

How does the five-second rule work with the latest research about habits?

It works by utilizing the science of habits to break the habit of worrying and self-doubt, activating the prefrontal cortex to override bad habits.

What is the significance of counting backwards in the five-second rule?

Counting backwards interrupts the negative thought pattern and awakens the prefrontal cortex, which is necessary to replace a bad habit with a positive one.

What does the speaker suggest using the five-second rule for?

The speaker suggests using the five-second rule to assert control over one's thoughts and to stop the habit of worrying and self-doubting.

How often might someone use the five-second rule in a day according to the video?

Some days, a person might use the five-second rule up to 20 times to interrupt their habit of worrying and doubting.

What additional resources are provided to deepen mastery of the five-second rule?

The five-second rule book comes with 31 video mentoring sessions delivered for free to the reader's email inbox.

How can viewers get in touch with the speaker or learn more about the five-second rule?

Viewers can reach out via social media using the hashtag 'five-second rule', email [email protected], or visit Mel Robbins' website for more resources.

Outlines

00:00

🚫 Overcoming Worry and Self-Doubt with the 5-Second Rule

This paragraph introduces the concept of using the 5-Second Rule to combat self-doubt and excessive worrying. The speaker shares personal experience with anxiety and panic attacks, and how they managed to overcome these issues by using the 5-Second Rule. The paragraph emphasizes that worrying is a habit that can be broken using the science of habits. The 5-Second Rule is described as a starting ritual that interrupts negative thought patterns and triggers positive ones. The speaker explains that the rule is effective because it aligns with the latest research on habits and that it can be used to gain control over one's thoughts. The paragraph concludes with a practical application of the rule, suggesting that counting backward from five can help to awaken the prefrontal cortex and override bad habits with positive ones.

05:01

📚 Embracing the 5-Second Rule for Lifelong Change

The second paragraph focuses on the application of the 5-Second Rule in daily life and its potential for long-term change. The speaker encourages the audience to use the rule frequently to break the habit of worrying and self-doubt, suggesting that over time, it will lead to a quieter inner voice and a more positive mindset. The paragraph also mentions the book 'The 5-Second Rule' and its accompanying video mentoring sessions, which are offered for free to deepen the understanding and application of the rule. The speaker invites the audience to engage with the content, use the rule to take action, and reach out for support if needed, providing contact information and a hashtag for social media interaction.

Keywords

💡Five-Second Rule

The Five-Second Rule is a psychological tool introduced in the video, which is used to interrupt negative thought patterns and initiate positive ones. It is defined as a 'starting ritual' by psychologists and is central to the video's theme of overcoming self-doubt and worry. The script illustrates its use by counting backward from five, which serves to awaken the prefrontal cortex and override bad habits with positive new ones.

💡Self-Doubt

Self-doubt is a state of uncertainty or lack of confidence in one's own abilities or decisions. In the video, self-doubt is presented as a negative thought pattern that can be harmful and is often a focus of the speaker's discussion. It is used as an example of a habit that can be changed using the Five-Second Rule, as the speaker shares their personal struggle with self-doubt and how they overcame it.

💡Worrying

Worrying is the act of feeling anxious or troubled about actual or potential problems. The video emphasizes that worrying is not an identity but a habit that can be changed. The speaker explains that worrying can worsen if ignored and uses the Five-Second Rule to break the cycle of worry, as demonstrated when they discuss their own experiences with anxiety and panic attacks.

💡Anxiety

Anxiety is a feeling of nervousness or unease, typically about an imminent event or something with an uncertain outcome. The video's speaker discusses their personal battle with anxiety, which lasted for 25 years and was managed with medication. The Five-Second Rule is presented as a method that helped them overcome anxiety, emphasizing its effectiveness in changing thought patterns.

💡Habits

Habits are regular patterns of behavior that have become almost automatic. The video discusses the concept of habits in the context of worrying and self-doubt, suggesting that these negative behaviors are not inherent but learned patterns that can be unlearned. The Five-Second Rule is introduced as a method to break and replace these negative habits with positive ones.

💡Prefrontal Cortex

The prefrontal cortex is the part of the brain involved in executive functions, including decision-making and the override of habitual responses. In the video, it is mentioned as the area of the brain that is activated by the Five-Second Rule, helping to interrupt negative thought patterns and establish new, positive ones.

💡Starting Ritual

A starting ritual, as used in the context of the video, is a deliberate action taken to begin a new habit or behavior. The Five-Second Rule is described as a starting ritual that interrupts negative thought patterns, allowing the individual to start a new, positive pattern of thinking.

💡Positive Thinking

Positive thinking is the practice of focusing on positive aspects or outcomes of a situation. The video suggests that positive thinking can be more than just an attitude; it can be cultivated through habits and rituals, such as the Five-Second Rule, which helps in overriding negative thoughts with positive ones.

💡Inner Voice

The inner voice refers to one's intuition or subconscious thoughts and feelings. In the video, the speaker mentions that constant worrying and self-doubt can 'drown out' the inner voice. Using the Five-Second Rule can help quiet these worries, allowing the inner voice to be heard more clearly.

💡Mentoring Sessions

Mentoring sessions are educational or instructional meetings with a mentor. The video mentions that the Five-Second Rule book comes with 31 video mentoring sessions to deepen the understanding and application of the rule. These sessions are provided for free and are part of the resources offered to help individuals implement the rule effectively.

💡Research-Backed Strategies

Research-backed strategies are methods or techniques that are supported by scientific research. The Five-Second Rule is described as a research-backed strategy in the video, indicating that it is grounded in psychological and habit research, making it a credible and effective tool for changing thought patterns.

Highlights

Introduction to using the five-second rule to stop doubting yourself and worrying.

Explanation of why simply trying to be positive or not worrying doesn't work.

Personal experience with anxiety, panic attacks, and using the five-second rule to overcome them.

Clarification that people aren't worriers but have a habit of worrying.

Discussion on how habits of negative thinking can be broken using the science of habits.

The five-second rule is a starting ritual that interrupts negative thought patterns.

Effectiveness of the five-second rule based on latest research about habits.

Instructions on using the five-second rule to gain control over thoughts.

Importance of the moment when you catch yourself worrying or doubting as a powerful decision point.

Counting backward (five-four-three-two-one) interrupts negative thoughts and activates the prefrontal cortex.

Using the rule helps to replace bad habits with positive new ones.

Over time, the rule reduces worries and allows the inner voice to shine.

Testimonials from users, like Cara, who have benefited from the rule.

The five-second rule book includes 31 video mentoring sessions for lasting results.

Encouragement to use the five-second rule to take action and reach out for support.

Transcripts

in this video I'm going to show you the

specific way that you can use the

five-second rule to stop doubting

yourself and worrying so much now a lot

of people will tell you oh just being

positive or please try not to worry it

sounds simple but it's not easy and the

reason why it's not easy is because it

doesn't work and actually research shows

that when you try to ignore your worries

it can actually make them worse look I

understand this topic more than most

people because I struggled for decades

not only with worrying and self-doubt I

actually suffered from anxiety and panic

attacks for almost 25 years and in fact

I took Zola for two decades to control

my anxiety using the five second rule

I've not only been able to stop worrying

and doubting myself I've cured myself of

anxiety and I've been off meds for more

than four years on panic attack free and

I almost never ever worrying about

anything and you can teach yourself to

do the exact same thing using the rule

first here's what I want you to know

you're not a worrier a lot of us call

ourselves a worrier right online a

worrier you're not a worrier you have a

habit of worrying that's a very big

difference you've allowed your mind to

drift and linger on negative thoughts so

many times it's now a pattern of

behavior that you repeat and you don't

even realize it and that's actually good

news because that means that you and I

can use a science of habits to break the

habit of worrying and the habit of

doubting yourself in the language of

habit research the five-second rule is

what psychologists call a starting

ritual it's a tool that you can use that

will interrupt the negative thought

patterns that are encoded in your brain

as habits and trigger positive new

thought and behavior patterns the

five-second rule is shockingly effective

because it works with all the latest

research about habits what I've learned

using the five-second rule is that I do

in fact have control over what I think

and when you use the five-second rule

you'll discover that you do too

here's how your

to use the rule the moment the moment

that you feel your thoughts drift and

you ever noticed how worrying and

self-doubt they have a way of literally

like taking you away from a situation

you can feel your mind go from the

present moment to drifting to something

negative maybe you're sitting at a

meeting at work and suddenly you start

talking down at yourself and doubting

yourself it happens like that but the

moment that you catch yourself do it

that's a moment of tremendous power you

have a decision to make you can either

sit there and listen to the worry and

listen to the self-doubt and let it

hijack you or you can make a decision to

assert control that's when you use the

rule you're going to use the countdown

trick five four three two one it's

essential counting backwards interrupts

the negative thought pattern it's also

going to awaken your prefrontal cortex

which is the part of the brain that you

need to override a bad habit and replace

your bad habit with a positive new one

so every time you feel your thoughts

drift to something negative or you find

yourself worrying about things you can't

control

five-four-three-two-one it'll switch the

gears in your brain it'll interrupt the

negative thought pattern it'll activate

your prefrontal cortex and you've just

created a starting ritual that will

prime your mind to accept a more

positive thought that is how you use the

rule to change some days you might use

the rule 20 times to interrupt your

habit of worrying and doubting yourself

and over time when you use the rule the

worries are going to quiet so much that

you're going to find that your inner

voice really starts to shine just like

it did for Cara as she wrote I've

noticed that all the time she spends

explaining herself it creates so much

noise that it drowns out her inner voice

and I'm so over it

it's been a great wake-up call to take

time each day to be filled listen and

oh and by the way your five-second rule

book also comes with 31 video mentoring

sessions to deepen your mastery of the

rule for lasting results

now these mentoring sessions will be

delivered to your email inbox for free

and information on how to get these

videos is on the very last page of the

book and to learn more about the

five-second rule and other research back

strategies to help you live your best

life there's a ton of free resources at

Mel Robbins com if you ever have the

instinct to reach out please use the

five-second rule and make yourself do it

just tag me on social media using the

hashtag five-second rule or shoot me an

email at hello at Mel Robbins comm I

love hearing from you now gives us a few

days to get back in touch with you but

we will absolutely respond if you take

the time to trust your instincts and

reach out look it takes five seconds to

change your life so the next time you

feel yourself hesitates or your

instincts come alive that's the moment

to stop thinking 5 4 3 2 1 and start

living

you