The 5 Second Rule
In my recent post “My Top 21 List and Beyond” that ONE item we all mentioned over and over again as THE BIGGEST PROBLEM for everyone on the list, was my #20.
My #20 simply stated, “Don’t overthink, just take action”.
However, just like psychological quicksand, the more we struggle with this procrastination problem - and at its core it IS a procrastination problem - the further into its grasp we fall.
Then again, if you are reading this, it may well be because of something else you are avoiding. The good news? You are 5 seconds away from doing it!
For the REAL key to overcoming our procrastination problem is a well-documented reverse mental technique called The 5 Second Rule.
The Neuroscience Behind Overthinking
The real reason we all have such a grand aversion to #20 is deeply rooted in neuroscience and how the prefrontal cortex of our brain works.
Procrastination is not a reflection of your attitude, work ethic, or competence. It is actually a behavior meant to help us cope with stress. Whether it's something we need to do for work, a relationship, or our health, procrastination is basically a coping mechanism.
When we turn to Facebook or watch YouTube videos as an excuse for avoiding a task such as writing an important blog post or doing the training, it’s a way that we escape from a cause of stress. What we are avoiding isn't the task but rather the stress we are associating with the task.
I will even go one step further to label procrastination as a survival mechanism, one that is deeply rooted and has been carried down through our ancestral DNA. A survival mechanism that evolved in an environment where stress was like radar, helping us avoid things that were likely to compromise our chances for survival.
If we needed to go out and hunt for food but also imagined that there might be wild sabre-tooth tigers running around outside our cave dwelling doing the same, we'd most likely put off getting food and find a nice corner to scratch out a few wall drawings.
Isn’t it truly mind-boggling that our most amazing insights into humanity's first artistic inclinations were the result of our Neanderthal ancestors procrastinating? I certainly believe it is!
How to Use Neuroscience to Beat Procrastination
Since we now know how our brains work, and that procrastination is associated with stress, the key to eliminating #20 is triggering the fast acting part of your brain while at the same time limiting the influence of the slow acting part of your brain that is causing all of us to “overthink.”
No-brainer decisions, like our impulse to save a drowning child, are actually driven by that very fast-thinking part of the brain. We most often call it going with our gut but it's also a way evolution has wired us to speed up what might otherwise be a very slow and ineffective decision-making process.
Hence, the key is to do whatever we need to do in 5 seconds.
Here’s the solution. Think Apollo Moon Landing!
Count aloud, “5,4,3,2,1……” and then just DO it!!
This counting “mechanism” by itself will shut off the slow acting part of your brain and trigger the fast acting part of your brain. It’s really that simple.
One more thing: for this method to work you absolutely MUST COUNT BACKWARDS!! This cannot be overstated. Counting “1,2,3,4,5…” is not the same as counting “5,4,3,2,1…” as the former (counting up) implies an open-ended “infinity.”
The implication of “zero” for the latter is telling your brain to act!!
My 2-Step Process to Taking Action
When you learn to harness the awesome power of this technique properly and consistently, this will change your life.
Our Challenge of #20 will never be an issue again.
So here I my 2-Step Process to Taking Action:
1. Acknowledge that you're stressed.
Don't over analyze this. Just accept that what neuroscience has proven you're dealing with is not a fault, a defect, or an inability in YOU but a reaction to stress. It's real, and it's driving your decisions.
That takes a bit of the pressure off and enables your prefrontal cortex to play a role in your next decision.
2. Make a five-second decision that is directly contrary to the stress response.
Simply go, “5,4,3,2,1…” And Do It.
When you act with courage, your brain is not involved. Rather than try to rationalize the stress by thinking "How can I cope with it?" Confront the stress. If it's a phone call, then pick up the phone and make the call. If it's writing, then make the decision to write whatever you can for the next five minutes.
The key is to activate and then do, not activate and then think about doing. Like anything else in life that promises to change a fundamental behavior, it takes time to build a new habit. This will not happen overnight, but with consistent practice you will form a new habit. A habit of TAKING ACTION.
A Word of Caution: If you use “The 5 Second Rule” to make a decision that you then analyze for the next five hours, you've just fallen back into the same trap.
So anytime you need to take action, think of the Apollo 11 lunar landing countdown, and say aloud to yourself, “5,4,3,2,1….”.
And when the implied countdown hits “zero” just get up and GO DO IT!
You will be amazed at how simple and effective this technique can be!
Cheers,
Kaju
Recent Comments
153
I had mentioned before that I read that procrastination stems from fear, so what you shared about procrastination being a defense mechanism to cope with stress makes sense.
Just today, I needed to call my health insurance; there's an issue that I really need to take care of - almost a year has passed without me taking any action. Well, I decided to call, but even as I sat down to make the call, I felt a strong urge to dust the living room...
Fortunately, I only delayed the phone call by 5-10 minutes. The call I've been dreading to make for almost a year, lasted about 5 minutes, and I was given all the information I needed.
I often do the backward counting when I'm doing exercise that I find unpleasant. I guess the unofficial medical terms is psyching yourself out! Whatever they call it - it works!
It would have been even easier to make that call to your health insurance carrier V, if you just went "5,4,3,2,1" from the start.
You wouldn't have even delayed that call for 5-10 minutes! Don't only use it for exercising. use it for ANYTHING you need to do that you are finding an excuse not to do.
8 People have already told me this method has worked for them. It's unbelievably effective and very powerful!
Yes, sir!!!
It really is a simple strategy that I know is effective. Thanks for your firm recommendation, Kaju!
Thanks so much again Veronica:) I have a new You Tube channel where I'm producing great content.
Check out our great Tokyo story as well as my Efren Reyes match win video play by play:)
Send me your YT link and I will Subscribe. You can Subscribe to my channel here:)
http://bit.ly/2T21P2N
If you don't yet, I will happily return the favor when yours is up.:)
Hello Kaju,
Great Article.
I did enjoy reading and I am so glad I now have a new perspective on my procrastination.
I used to think that I had kind of brain damage or something... :) (just exaggerating a bit :) )
Thankfully, it is just the "old part of brain" shooting false signals.
I am gonna apply the 5,4,3,2,1,.. rule and will do my best to master it.
Thanks again
cheers
Mike
That's awesome Mike. Like anything else. the more you practice the "5,4,3,2,1" the greater action-taker you will become.
Good luck in unleashing the fast-reacting part of your brain consistently, that is the key!
Thanks so much again Mike:) I have a new You Tube channel where I'm producing great content.
Check out our great Tokyo story as well as my Efren Reyes match win video play by play:)
Send me your YT link and I will Subscribe. You can Subscribe to my channel here:)
http://bit.ly/2T21P2N
If you don't yet, I will happily return the favor when yours is up.:)
Hi Kaju,
Thank you for your excellent blog post, a very interesting post too! I think many of us have suffered from procrastination at times, I certainly have! I've actually set out to do tasks and all I have done is gone from website to website, looking at the news, Twitter, Facebook and so on! Thankfully things are much better now!
One thing that helps me is to get up early in the morning and get a very good start before the phone starts ringing and other interruptions come up.
Today I'm up at 4:45 AM this gives me a couple of hours to work online before I start my off-line job at 7:30 AM today.
I appreciate your great post-Kaju and I will now read the top 21 that you wrote.
Have a really great day and kindest regards,
Roy
Great habits Roy, I commend you on your success. And Thank You for complimenting this post.
Cheers,
Kaju
Kaju,
And you researched this information? That's crazy. Kaju, I do this all the time. Not knowing why. Now, I understand why. Because I'm in survival mode, a coping mechanism - that makes perfect sense. Oh, I'll do it later because? The human brain is brilliant, and very, very, tricky.
This is a trick that I will have to apply. I can see using it. The more I think about this trick - the more I like it. Very, very, interesting, Kaju.
Kindly,
Becky
This is neuroscience, and its proven so it definitely works Becky.
Glad you are going to try this! Your brain will continue to trick you into that coping mechanism until you go "5,4,3,2,1..."
Let me know how everything goes!
Kaju
Kaju,
It works, it really works. I've been applying it. For me, it feels like an insatiable goal that will not rest until it is achieved. Pretty scary, lol. But, oh, does it really work. It absolutely works. I'm afraid to count backwards because it works so well.
Kaju, your part of my destiny. I know it. There are many great leaders here, but you are one of my favourite, if not the top. Aside from Kyle and Carson that is. And a few other's but I have really enjoyed learning from you.
So, thanks for that.
Becky
P.S. It works...
Becky, I am SO happy this is working for you!! In fact, I am Ecstatic! You are one of my favorites, too.
You are the 6th DIFFERENT PERSON that told me today that "5.4.3.2.1" WORKED for THEM!! Even I am Truly Amazed!!
"It's the Holy Grail That Never Fails!"
Kaju
Kaju,
I'm so happy, too. I said the rule at around 11:30 PM. I wanted to test it. I had to get up and listen to a lesson - that's a real time example. I could not argue or say, oh, I'll do it later. I was ready for sleep. When I'm ready to sleep, I'm ready to rest for the night, not listen to a lesson, lol.
So, yeah, again. It works very well, indeed.
Weird. The brain really does not have a choice but to just accept it as is. Very weird, and absolutely brilliant.
Becky
P.S. Use the rule with caution because you have no alternative but to see it through. The brain will not let you forget until it's satisfed. It's all good. And just to think that this was researched and documented. Wow, that's powerful and this is my experience. It's a done deal.
P.S.S. I find when I hit that zero, it truly is like jet fuel.
Profound stuff Becky. Truly Profound.
Learn to trick our brains, and we can create behemoths!!
What an interesting concept that procrastination is a survival mechanism. Makes sense though. I actually practice the 5-second rule, although, not by that name. I call it "done, is better than perfect." Just get the job done and don't overthink it! I like the idea of counting backwards. I'll practice doing that in the future. Thank you!
Awesome Holly! Thank You.
You are already on your way, and happy to hear you were already practicing form of this. Start counting backwards now!
What an excellent excursion into Neuroscience, Kaju! It's so interesting to find out about the mechanisms behind procrastination - and tips to combat them.
I actually have to bring myself into the right mood to be able to apply the 5-second-rule. It helps to be in pleasant surroundings and to have no one that may annoy you nearby. On frustrating days, I find it quite hard not to procrastinate. So there is definitely scope for improvement.
By the way - I've already written my post for today, so I'm reading this out of enjoyment, Kaju!
Sammy, this neuroscience-proven method has brought men and women on the brink out of deep depression out of their ruts in "5.4.3.2.1" seconds.
We all get in funky moods that diminish our productivity, more reason we need to apply the 5 second rule. I'm glad you are reading this out of enjoyment Sammy, and Congrats on your already finished post!
But I know you WILL be using this moving forward. Keep me up on that progress!
Kaju
6 different people told me the "5,4,3,2,1" technique brought them success today, Sammy. I didn't solicit these comments either. Unbelievable.
Humbled yet floored.
Fantastic, Kaju! That's particularly rewarding when your post has such a positive impact on so many people.
Kaju,
I needed to hear this today after a day of total procrastination.
I tell myself I will get to it sometime today, because recently I'm coping from some stress this past week.
There is really nothing I can do about the circumstances but to plug on with my lessons and continue to do the work to decrease my ranking.
Sometimes to get the energy to write is all based on the stress: Will my article be interesting enough to a reader? That is just me overthinking that I will be criticized and not accepted,
When my emails pile up, I think I will never catch up. In reality all I have to do is click on an email, read a blog, and make a comment and I'm well on my way.
I don't have to read everything but I do have to select to read the ones that interest me. I normally look for one of your blog posts to get me started for my day, especially when I'm procrastinating.
Sometimes I save links to your posts as motivation to do a task that I'm putting off.
Thanks again for an encouraging post.
All the best,
Louisa
Thank you Louisa, you honor me...
"...I normally look for one of your blog posts to get me started for my day, especially when I'm procrastinating.Sometimes I save links to your posts as motivation to do a task that I'm putting off..."
You are one of the bright new riding stars here at WA, keep that going my friend! Remember, when ever procrastination tries to take hold of you, just breathe and say aloud "5,4,3,2,1" and go do it.
Much success.
Kaju
This is bang on- when trying to explain this others I often refer to being hungry and asking people what they would do is they were hungry. 100% of the time they respond with getting something to eat.
If you're not happy with where you are right now than the only way to sure you hunger for more is to take action. Sure it might not always be the right action, and when you whip up a snack it doesn't always cure your craving, but it does get you one step closer to success!
Fantastic analogy Mike! Thank you for adding this. We may not always take the right action, but taking any action at all, is usually better than taking Zero Action!!
You have a hunger, you eat. You have an itch, you scratch. No need to over complicate things. Life can be profoundly simple, we often make it too complicated.
Just go "5,4,3,2,1.." Thanks friend!
Thanks so much again MB:) I have a new You Tube channel where I'm producing great content.
Check out our great Tokyo story as well as my Efren Reyes match win video play by play:)
Send me your YT link and I will Subscribe. You can Subscribe to my channel here:)
http://bit.ly/2T21P2N
If you don't yet, I will happily return the favor when yours is up.:)
WOW!!! Speechless about how great this post is Kaju!
Had to laugh out loud when I read:
"The key is to activate and then do, not activate and then think about doing."
That's like you are talking about me!! I mostly overthink things thrice or more --> except when Answering Amazing And Awesome Advice About Ancestors And Active Actionloaded Ambassadorposts; Anticipating Abundant Achievements After Applying All Assignments. Appreciate Astounding Ambassador-Accomplishments.
Better launch the rocket again and DO what has to be done!
Billions of Million thanks for this valuable post.
:-)
OMG P!!! This is your most RAD yet Rambunctious RANT of REVELRY yet!!
You have now broken your OWN previous record (of 14) with 22 Altered , Alternative, and Astonishing (now 25) "A" words!! and you have rendered me totally (well, almost!) speechless. And you gotta LOVE my Awesome Ambassador Annotations!!
Isn't it so true how often we activate, then think about doing, Wish I had a quarter for every time that happened!
Well, it's time to go "5,4,3,2,1" and launch that Rocket!
Soon I will be needing you P, and you "Ludicrous Launchers" to Hold Me Accountable!!
And BTW, a Billion Thanks My Dear Friend!!
Hey K!!
"Rambunctious Rant of Revelry" - like that!
Got to get Active and speed up the engines.
5-4-3-2-1 --> launch to the spheres of success!
My Oh My - You are a Master of Motivation!
:-)
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As ever, Kaju, what you write just makes sense. It sounds like plain common sense, and yet we all fall trap to the dreaded #20: procrastination.
But, I have to add one more thing about your writing. Your writing style is impeccable, honest. It's no surprise that you are probably one of the most successful members here at WA. With your writing skills, your websites must attract flocks of visitors. Hat off to you sir :)
Giulia
You have offered me ONE of the Nicest Compliments EVER...Thank You for your Kindness, Giulia!
That was so beautifully said, Giulia.
I agree with what you said about Kaju's writing style. I love being able to witness anything that is done with excellence, and Kaju gives it to us every time.
There are techniques people can teach about writing, and there's that "WOW" factor - either someone has it or they don't. Kaju has it in abundance!
WOW Veronica, I'm speechless. Thank You.
That treatise you just have written certainly deserves a Peabody Award!
It is because of sincere supporters like yourself and Giulia that make me want to continue my writing.
And continue counting!
Don't ever stop giving us your Kaju-ism!!!
Lol!! Thanks V!