Does "The 5 Second Rule"?Work?

Happy Sunday Friends,

I was talking to my daughters about being decisive and I found myself using Mel Robbins’ “5 Second Rule” as an example to drive the point home. It got me thinking whether this rule is just another productivity gimmick, or does it have real science behind it?

The “5 Second Rule” Explained

The “5 Second Rule” was first heard when Mel Robbins (a motivational speaker) mentioned it in her 2011 TEDx Talk titled “How To Stop Screwing Yourself Over”. The premise is simple: when you have an instinct to act on a goal, you must physically move on it within five seconds or your brain will kill the idea. By counting backward from five?—?5–4–3–2–1?—?and then taking action, Robbins argues that you can overcome hesitation and self-doubt.

The rule is based on the idea that the brain is wired to protect us from discomfort, which often leads to procrastination and self-doubt. The 5 Second Rule has been praised for its simplicity and that it does not require special training, tools, or extensive practice.

Support for the 5 Second?Rule

The popularity of the 5 Second Rule is widespread online, where many people have shared stories on the positive changes in their lives after implementing it. Some users claim it helps them tackle everything from getting out of bed early to overcoming fears of public speaking. The rule has been particularly praised for helping people break bad habits and develop healthier routines.

Psychological Basis: The rule aligns with a theory known as “activation energy”, which is a concept that initiating a task requires a burst of mental energy. By acting quickly, you can overcome the brain’s resistance to this initial energy expenditure. This aligns with the work of psychologists like Kurt Lewin, whose field theory emphasizes the forces that drive human behavior. In fact, I wrote a newsletter article a few weeks ago on having a positive relationship with your brain so that you can take action.

Cognitive Behavior Therapy (CBT) Connection: The 5 Second Rule also echoes principles of Cognitive Behavioral Therapy (CBT), which suggests that changing thought patterns can alter behavior. Mel Robbins’ rule offers a simplified version of this technique, encouraging action before negative thoughts can take hold.

Criticism and Skepticism

Despite the 5 Second Rule’s popularity, it has its critics. Some argue that the rule is overly simplistic and lacks rigorous scientific backing. While there are psychological principles that can explain why the rule might work, there’s little direct empirical evidence supporting its effectiveness.

Lack of Scientific Studies: One of the main criticisms of the 5 Second Rule is the lack of peer-reviewed studies that specifically examine its impact. There may be many anecdotes by users of this rule, however there hasn’t been significant research that rigorously tests whether counting backward and taking immediate action is more effective than other methods of overcoming procrastination and fear.

Potential for Over-Simplification: Critics also argue that the rule may not be effective for people struggling with chronic procrastination, anxiety, or depression. In these cases, more structured interventions, such as therapy or medication, might be necessary. In other words, the rule’s reliance on sheer willpower can be seen as a short-term fix rather than a sustainable solution for deeper psychological challenges.

Confirmation Bias: Some psychologists suggest that the perceived effectiveness of the 5 Second Rule might be due to confirmation bias. Those who try the rule and experience positive outcomes may attribute their success to the technique, while ignoring other factors that might have contributed to their behavior change.

What Does the Science?Say?

While direct studies on the 5 Second Rule are scarce, some related research offers insights:

Procrastination Research: Studies on procrastination suggest that taking immediate action is a powerful way to combat the habit, which aligns with Robbins’ principle of acting before hesitation sets in. However, Dr. Tim Pychyl, who specializes in overcoming procrastination, emphasizes that long-term solutions require more than just immediate action?—?they also involve understanding the root causes of procrastination.

Neuroscience of Decision-Making: Neuroscientific research indicates that the brain often makes decisions in split seconds, supporting the idea that quick action can bypass overthinking. However, this research doesn’t specifically validate the 5 Second Rule but rather suggests that our brains are capable of rapid decision-making when necessary.

My Opinion

The 5 Second Rule is interesting, because for me, it’s a concept that lies between self-help and psychological theory. I can fall into the overthinking camp, and therefore being decisive is something I’ve worked very hard towards. The 5 Second Rule is a great way to make a decision before talking myself out of it.

At the end of the day, if you can implement a pattern-breaking tactic with no training required, then there’s no harm. Unless you are struggling with anxiety, depression or any other disorder that requires medical attention, take a chance and give the rule a shot!

If you are interested in improving your speaking, communication skills and confidence, schedule a call with me or learn more about communication coaching here.