5 Seconds to Stop Procrastinating

If I could name one thing that blocks productivity, it would probably be procrastination.

Like that dirty load of laundry that still needs to get done, or the blog post you meant to write yesterday...

Procrastination kind of sneaks up on us and sabotages our productivity because instead of outright not doing whatever the task is (which, usually isn't an option) we just delay and delay and delay and waste precious time while we're at it.

I was actually scrolling social media when I discovered a 3 second rule about productivity and after doing some research I believe the idea comes from the "5 Second Rule." When I use this rule, I tend to get a lot more done and today's post is all about putting this tool in your arsenal too.

And the part that not only caught, but kept my attention is that this rule is so, so simple. Because I'm all for making things as easy as possible. Especially when it comes to the tough tasks that we procrastinate on, it only makes sense to set yourself up for success.

The 5 Second Rule and its Core Principle

The 5 Second Rule is actually a fairly recent creation even if the principle isn't. This rule is credited to Mel Robbins, an author and reporter. 

At its essence, the 5 Second Rule is simple: it's a countdown from five to one that is a trigger for action. Kind of like saying "3, 2, 1, go!" 

When you feel the urge to do something beneficial or necessary, you count backward—5, 4, 3, 2, 1—and at "1," take action immediately. That's it. I told you, simple, right?

Whether it's getting out of bed when the alarm rings (the first time), making that intimidating phone call, or starting a new project, this rule can be applied to a wide range of situations.

The core principle behind the 5 Second Rule is rooted in the idea that there is a brief (think seconds) window of opportunity when an instinct or motivation arises. 

By acting within these first five seconds, you prevent hesitation and all the reasons (read: excuses) that your mind comes up with to talk you out of it. 

I tend to overthink more than underthink which is why I really like techniques like this one that are designed to break the habit of overthinking and encourage motivation.

The Psychology Behind the Rule and How It Works

The 5 second rule works to prevent hesitation. 

So why do we hesitate?

Well, hesitation often stems from our brain's natural instinct to avoid discomfort and uncertainty. (Again, I'm not a psychologist so you're getting the basics here, although if you're interested in the more technical side of things, that's just one Google search away. It's a really fascinating topic.) 

When faced with a decision or task, our minds have a debate, assessing the potential risks and rewards. This cognitive process, while designed to protect us (survive not thrive), can also paralyze us into inaction.

The 5 Second Rule disrupts this mental pattern by introducing a sense of urgency. Counting down forces you to shift your focus from overthinking towards action. 

Because the funny thing is that usually as soon as we start moving and taking action we feel better and don't want to stop. 

It engages your prefrontal cortex (the part of the brain responsible for decision-making and goal pursuit) prompting it to override our natural inclination to stay in our comfort zone.

Powerful stuff there.^

By initiating the countdown, you create momentum, even if it's only internal, mental momentum at first, and your brain interprets this as a signal (or a trigger) to take immediate action. 

This immediate action sends a powerful message back to your subconscious that you are serious about your intentions, reinforcing your commitment to the task at hand, like a positive feedback loop.

Interrupting Negative Thought Patterns

In addition to creating momentum and severing overthinking at the root, the 5 Second Rule is great because when you use it you can interrupt negative thought patterns. 

Thoughts bubble up. Sometimes they're so random we wonder what skeleton closet our brain pulled it out of. So while you can't always control which thoughts bubble up, we can control which thoughts get to stay by interrupting negative thought patterns. 

The 5 Second Rule disrupts this cycle by creating a "pattern interrupt." When you start counting down, your mind shifts its focus from the negative thoughts that hold you back to the countdown. 

This redirection of mental energy breaks the grip of those thoughts, which is super important because thoughts are energy and the more and longer you think about a thought, the stronger it becomes and the harder it is to cut it off. 

By redirecting your energy towards taking action, you are giving yourself the opportunity to act before self-doubt has a chance to gain the upper hand.

But Does it Work? 

And I don't blame you for asking that question, because when it comes to productivity all I'm really interested in is effectiveness.

The effectiveness of the 5 Second Rule has a foundation in scientific research and studies. Over the years, psychologists and neuroscientists have done plenty of studies to support the claims that this rule works.

One notable study, conducted at the University of Southern California and published in the journal "Psychological Science," examined the impact of the 5 Second Rule on decision-making. 

Researchers found that when individuals used the rule to make decisions, they were more likely to act on their intentions, especially when faced with difficult or procrastination-prone tasks. This study suggested that the rule's countdown mechanism serves as a powerful prompt for action.

Another study, at Harvard University, explored the role of hesitation. This study revealed that the longer individuals deliberated over a decision, the less likely they were to make choices that aligned with their long-term goals (not great news if you tend to overthink, huh). 

This research supports the idea that quick action, as encouraged by the 5 Second Rule, can help circumvent detrimental effects of prolonged hesitation.

Counting Down for Decision-Making and Motivation

Counting down from 5 to 1 is super simple, you can do it in your sleep. but it has a huge impact on decision-making and motivation. Once you get used to using this technique, it becomes a mental trigger, creating a sense of urgency that compels you to act quickly. 

Immediate Focus: When you begin counting, your mind shifts its focus from doubts and excuses to the countdown itself (i.e. it takes your energy off of the problem and onto solutions). This redirection disrupts the mental pattern of hesitation and analysis.

Interrupting Negative Thought Loops: As mentioned earlier, the 5 Second Rule acts as a pattern interrupter. It breaks the cycle of negative thoughts that can paralyze you and replaces them with a clear directive: take action. (i.e. it takes your energy from internal and mental energy and turns it into outward physical actions.)

Engaging the Prefrontal Cortex: The prefrontal cortex, responsible for executive functions like decision-making and goal-setting, is engaged during the countdown. You have to think in order to count. It interprets the countdown as a signal to act, prompting you to make a decision quickly.

Building Momentum: The countdown creates a sense of momentum. As the numbers tick down, you feel a sense of commitment building, which can be a powerful motivator. Just think about the beginning of a race. What do they use to start a race? A countdown. Think that's a coincidence?

The Brain and Its Response to Immediate Action

When you count down and act within those five seconds, your brain receives signals that reinforce the importance of the decision. 

Neurotransmitter Release: Taking swift action triggers the release of neurotransmitters like dopamine, often referred to as the "feel-good" hormone. Isn't it true that usually once you start taking action, often times you feel better than you did when procrastinating and doing nothing. This release creates a positive association with the action, making it more likely that you'll repeat it in the future. Here we have the idea that the more successes you have the more successes you will be likely to have in the future.

Reduced Activation of Fear Centers: The longer you deliberate, the more time your brain's fear centers have to activate. And your brain's function is primarily to survive not thrive, so the longer you think the more likely you're going to make a survival/fear based decision. By acting quickly, you minimize the activation of these areas, reducing fear and anxiety.

Conditioning and Habit Formation: Over time, the 5 Second Rule can condition your brain to react to opportunities and challenges with a bias towards action. It helps you build habits of decisiveness and productivity. This is super important because we as human being as creatures of habit! And I cannot stress that enough: HABIT!

How to Apply the 5 Second Rule

Most of this post has been focused on what the 5 Second Rule is and why it works because the application is pretty simple and straight forward.

But here are some tips that can help you start using it immediately. 

Recognize the Moment: When you have an idea or feel the impulse to take action, whether it's a task you've been putting off or a new opportunity, acknowledge that moment. This is the perfect chance to  apply the 5 Second Rule.

Count Down: Start counting down from 5 to 1 in your mind. You can do this silently or audibly, depending on your preference and the situation. I would say for the first few times, do it out loud until you get used to the countdown. Even moving your lips and speaking counts as a small type of physical action.

Take Action at "1": The critical moment arrives at "1." As soon as you reach it, act immediately. Don't allow any room for hesitation or second-guessing. (And no, do not start adding numbers. This count down does not include 0 or 0.5 or 0.25. But nice try.)

Engage Fully: Once you've taken that initial step, fully engage in the task or decision. Immerse yourself in the action, and you'll find that the momentum carries you forward.

Ways to Use

Getting Out of Bed: Those early mornings when staying under the warm covers seems more appealing than facing the day's challenges. Practice using the 5 Second Rule to count down and propel yourself out of bed with enthusiasm.

Starting a New Project: Initiating a new project or task can be intimidating. When faced with an opportunity, apply the rule to overcome the inertia and take that first step.

Facing Fears: Fear is one of the biggest blocks that keeps us from pursuing our dreams. Whether it's fear of public speaking, starting a new business, or confronting a personal challenge, the rule can help you break through that fear barrier.

Productivity and Time Management: In moments of procrastination, use the 5 Second Rule to tackle your to-do list. It's an effective way to overcome the lure of distractions and prioritize important tasks.

Check out our post: To-Do Lists and How to Use Them

Misconception Busting Time

The 5 Second Rule, like many self-improvement techniques, has both sides of the fence; praise and skepticism. And I'm including them in this post because while it can be a great tool to use, the five second rule isn't for everyone. But I encourage you to give it a try and test it out for yourself before completely throwing it out.

 Misconception: "It's too simplistic to be effective."

True, but while the 5 Second Rule's premise is simple, its effectiveness lies in its ability to tap into the complexities of human psychology. Simplicity can be a strength, making it accessible and easy to apply in various situations.

Misconception: "It doesn't work for everyone."

True, not every technique resonates with everyone. Different people respond to various methods, but the 5 Second Rule's versatility makes it adaptable to individual preferences and needs. If it doesn't work for you in one situation, consider modifying it.

Misconception: "It's just another form of positive thinking."

From my perspective this one is unrelated to the 5 second rule because it emphasizes immediate action. While positive thinking can be valuable, it's often insufficient on its own. This rule bridges the gap between intention and action. Because positive thinking is only as good as the actions it produces.

Misconception: "It promotes impulsivity."

Yes and no. To use the 5 Second Rule effectively you have to be aware of when it does and does not apply. It's not about rash decision-making; it's about overcoming hesitation and procrastination. Before counting down, you should have a clear intention or goal in mind. The rule encourages thoughtful action, allowing you to act on your best instincts rather than getting bogged down by doubts and fears. So if you use this rule to countdown to eat a pack of Oreos or binge a TV show, you might get those things done faster, but I would say that's probably still misusing the rule.

Misconception: "It doesn't address deeper issues like anxiety or procrastination."

True, the 5 Second Rule isn't a replacement for therapy or addressing underlying issues (Disclaimer: this is a blog speaking from my own personal experiences. Please use your own discretion to seek out professional help), but it can be a helpful complementary tool. Or something you can use if you're looking to become more productive and procrastinate less.

Misconception: "It's just a gimmick to sell books and courses."

Mel Robbins is credited with the 5 Second Rule, but the technique itself predates her publications. The core idea of counting down to prompt action is nothing new. Many individuals have successfully used this method without any associated products or programs. You don't have to shell out any money at all to be able to start using the 5 Second Rule. 

Key Takeaways:

The world of self-improvement and personal development can sometimes seem overly complicated, so I hope that the 5 Second Rule has given you a simplistic and effective option to try. 

Immediate Action: The 5 Second Rule is all about taking immediate action when inspiration or the need for change strikes. Count down from 5 to 1 and act decisively.

Interrupt Negative Patterns: It disrupts negative thought patterns, procrastination, and self-doubt, allowing you to bypass hesitation and dive into action.

Backed by Science: Scientific research supports the effectiveness of the rule in enhancing decision-making, motivation, and habit formation.

Versatile Application: The 5 Second Rule can be applied to numerous scenarios, from getting out of bed to facing fears and starting new projects.

Quick Decision-Making: Swift decision-making builds confidence and prevents overthinking, fostering a proactive mindset.

Benefits of the 5 Second Rule:

It empowers you to break free from the chains of procrastination.

It helps you trust your instincts and make decisions with confidence.

It builds momentum and propels you toward your goals.

It transforms intentions into actions and dreams into reality.

It fosters a proactive mindset, enhancing your productivity and personal development journey.

"When you stop to think, greatness feels scary."

-Mel Robbins

Remember that the most crucial step is to put this knowledge into action. It won't help you stop procrastinating unless you start using it.

Let me know how it goes!

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