五秒法則：倒數54321，衝了！全球百萬人實證的高效行動法，根治惰性，改變人生

by Mel Robbins, 吳宜蓁 (Translator)

★TED最受歡迎演講之一，點閱率超過13,000,000次★
YouTube、FB、Twitter……全球社群百萬網友實證推薦
Instagram標籤近5萬筆 #5SecondRule

　　當腦中有個想法，
　　如何讓自己立刻行動不拖延？
　　只要在心中倒數5……4……3……2……1，衝了！
　　就能把自己像火箭一樣順利發射出去，
　　無論什麼目標，屢試不爽！

　　想想看，你是不是都有以下經驗：
　　早上鬧鐘響，先按下「小睡一下」（稍後提醒）再說？
　　就是這種慣性在扯我們的後腿，讓你沒辦法追求各種夢想，
　　不管是減肥、開一家咖啡廳、在會議中舉手發言、跟心儀對象搭訕或早點起床……
　　每天我們都有一百個念頭想改變自己、改變人生、改變世界，但什麼都沒開始。

　　梅爾．羅賓斯曾經事業陷入瓶頸、婚姻差點觸礁又幾乎破產，
　　她比任何人都理解讓自己多睡十分鐘的危險吸引力，
　　失意的人生，讓她的賴床惡習更加嚴重。

　　直到有天在電視上看到火箭發射前的倒數：5……4……3……2……1！
　　她心想，我應該要像那火箭一樣，不顧一切，衝上雲霄。
　　隔天，鬧鐘響後，她倒數五秒，竟然第一次立刻起床！第二天再試，又成功了！
　　她從溫暖的被窩踏進冰冷的房間，也展開了全新的生活。
　　她把這奇妙的「五秒法則」運用在生活上，
　　逐一改善因行動力不足而停滯不前或崩壞的各層面，
　　改善婚姻、戒掉拖延、提高效率、找到志業、脫胎換骨。

　　她把這經驗在TED講壇上分享，隨即全球瘋傳，
　　從大學生、運動員到領導人，人人都能應用，
　　讓許多人喜出望外的是：改變，竟變得那麼簡單！

　　經由心理學、大腦科學、神經科學、行為科學等研究實證，
　　梅爾．羅賓斯深入淺出解釋「五秒法則」讓身體成功產生實際的行動力，
　　看似簡單，卻能讓人立即行動，更是增強「勇氣」的刻意練習法。

　　◎「五秒法則」可以用來做什麼？

　　五秒法則是行動心法，可運用在各層面，從小習慣到大決策，從完成事情，到改變心理素質：
　　上班族用來走出舒適圈
　　媽媽用來自我監督，控制情緒
　　財星五百大企業領導人用來組織革新、提升營收
　　失意人士用來戰勝菸癮、酒癮與憂鬱
　　幫你減重成功，維持體態
　　挽救失衡的婚姻、人際關係
　　不靠藥物治療焦慮，停止自我懷疑，建立自信

　　本書除了記錄她的故事，還有其他精采內容：
　　五秒法則之所以有效，是因為它「讓行動力有了一個開關」，如何掌握訣竅，讓它一按就會開。
　　五秒法則讓你停止自我懷疑、提升產能，找到自信與快樂。
　　這項法則會幫你準時起床，但它真正做的是遠比這更驚人的事──它會喚醒你內在的天才、領導人、搖滾巨星、運動員、藝術家和變革管理人。

Genres: Self Help, Nonfiction, Personal Development, Audiobook, Psychology, Productivity, Business

328 pages, Kindle Edition

First published February 28, 2017

About the author

Mel Robbins is an Ivy League educated criminal defense attorney and entrepreneur whose quick wit and fresh take on current affairs has helped her become a sought-after commentator, internationally recognized speaker, Contributing Editor to SUCCESS Magazine, best-selling author, relationship expert and Common Sense Activist.

Her advice and fiery opinion have been seen by tens of millions of viewers nationwide on shows ranging from Dr. Phil, Anderson Cooper, The Today Show, The Talk, Oprah, CNBC, and FOX Business.

Mel’s first book, STOP SAYING YOU’RE FINE – The No B.S. Guide To Getting What You Want – is now available in paperback and is published by Crown. It’s the best-seller that teaches readers how to stop procrastinating by using the latest neuroscience research and ingenious strategies to achieve goals.

Mel loves speaking to large audiences and delivers action-inspiring keynote speeches and workshops at large business conventions and leadership conferences worldwide. She also hosts leadership and training programs for companies ranging from Johnson & Johnson, Fidelity, Partners Healthcare, Wells Fargo; to leading law firms, family businesses, and privately held companies across America.

Mel is a graduate of Dartmouth College and Boston College Law School. She’s a working mom with three school-aged kids and is married to fellow entrepreneur Christopher Robbins, the co-founder of Stone Hearth Pizza.

Reviews

[Michael Gunnulfsen · Rating 3 out of 5]

I like the idea, but just watch the TED talk instead https://www.youtube.com/watch?v=Lp7E9....

[Laureen Peltier · Rating 2 out of 5]

I purchased this book because I was hopeful it would give me some tools to make decisions faster. Instead, The 5 Second Rule read like an elaborate advertisement. Pages and pages of testimonials of how the 5 Second Rule changed peoples lives. The reader is left to wonder how.

The idea is that we must make a decision in the first 5 seconds before our head gets too involved and the moment passes. This rule can be used to lose weight, build a business or get a relationship. The biggest issue people seem to have is getting out of bed in the morning. Indeed, the author suffered from this, laying in bed and hitting the snooze while her young children waited for breakfast to go to school. By the time Robbins got out of bed, she was late and so were children. So she gets the idea to launch herself out of bed and this changes her life.

I have to say I was extremely disappointed that this motivational speaker has written such a high-school book. Her writing style is simple and at times juvenile, and I don't appreciate being marketed to on every page. There is no practical use in this book other than make your decisions quickly before you have a chance to talk yourself out of it.

Genius. Save your money. I just told you the whole book.

[Mehrsa · Rating 1 out of 5]

I should have 5-4-3-2-1 and put the book in the trash, but I didn't. I finished this stupid book that is basically a long infomercial about nothing. Just watch the TED talk. Or don't. There's not much here.

[Alexander Fitzgerald · Rating 5 out of 5]

Mel Robbins book has way too many testimonials. It goes in circles. Entire sections should be cut out. And you absolutely positively must read it.

I get the idea Mel Robbins was rushed to make this book after her wildly successful Ted Talk, and it's a prime example of why nonfiction books need to slim down. There is a reason Blinkist can summarize so many of them so succinctly into five pages. You can almost hear the publisher screaming through Mel Robbins's lessons to, "pad the page count! Copy and paste another testimonial! Make the physical book look like a good value!"

That said, Mel Robbins has content on her side. I have been applying her concepts to my day-to-day life after a serious spat with depression, and it has allowed me to completely turn myself around.

Her central ideas are fairly simple:

1. When you have a good idea to better yourself, do a "5...4...3...2...1..." countdown and get to it. If you give yourself any longer you will make an excuse and psyche yourself out. Once you start moving it's far more likely you'll get working.

2. You will never ever feel like doing anything to better yourself. Motivational speakers are largely full of it. You need to force yourself.

3. "Doing things that scare you actually make you more confident. If you have the courage to take action, your confidence will follow. Every time you push yourself to speak when you’re nervous, act when you’re afraid, or get to the gym when you don’t feel like it, you realize that you can rely on yourself to get anything done." -Mel Robbins

I can say with full confidence that these ideas are correct. I actually have a small learning "disability" which makes me understand subjects very slowly and not feel 90% of the embarrassment others feel. Growing up, I never understood why I succeeded when much smarter people stalled out. Now, I realize all the crucial moments in my career and personal life happened because I forced myself to act, even when I didn't have all the facts, even when failure was a likely option.

As I've gotten older, I've begun realizing my actions have consequences, and it's made me clam up. This had me stalling in my personal and professional development.

Reading this book got me back on track. I've also begun to understand that it is rooted in scientific study, although I wish Mel Robbins provided more info on this.

I've been reading a great deal on diet and exercise lately. What seemingly every expert agrees on is that humans are made to not move much or to just walk, and to overeat. If we ventured outside of our perimeter as prehistoric humans we got killed. We never knew where our next meal was coming from. Overeating allowed us to store fat deposits which we could use later while fasting.

Human nature is lazy and inherently selfish. The 5-Second Rule is the best book I've ever read about getting out of your head and into life.

The sections about anxiety reappraisal are especially fascinating. Be sure to get through some of the slower chapters to get to the analysis of anxiety disorders and how to conquer them. That text really helped me change my days.

Highly highly highly recommended.

[Kat valentine ( Katsbookcornerreads) · Rating 4 out of 5]

Awesome self help book!! Mel Robbins book the 5 Second rule is another take on getting your shit together with many testimonials and great quotes. I saw her last year on ted talks and loved her approach to changing how your brain works and it really interested me so I picked up her book from the library. It was well done and I enjoyed reading how her 5 Second rule had changed so many people's lives. I will say that I love listening to her live because it isn't just what she says, it's her delivery that hooked me. Over all I enjoyed it and recommend reading,but also if you get the chance watch her ted talk or her talk show. I love both. Until next time luv's💖💋

[Josh · Rating 1 out of 5]

I honestly can't think of a book that I have hated more than this book in quite some time. I listened to the audio version, and first off, the author is a horrible narrator. Her voice was like sandpaper to my ears. Secondly, I kept thinking of what the conversation with her publisher must have been like: "You have a good idea in this 5 second rule." Author: "Right, but that's pretty much it. It's a 1 minute explanation." Publisher: "Turn that minute into a long book and then we can sell it."

Honestly, the concept is simple and good for her for the concept, but to try and turn it into a book that people pay for is nonsense. I have never returned a book to Amazon before this one. Horrible.

[Amanda · Rating 2 out of 5]

Sorry but I can’t recommend this one. It felt overly repetitive, and the testimonials were of no interest to me. I originally gave it a three, but I’m downgrading it to 2.5 because the only thing I’ve retained is that you must make the decision to act in the first five seconds.

[Myada Elmasry · Rating 1 out of 5]

كتاب ٢٠٠ صفحة طويل عريض معمول علشان يقولك لما تبقى عايز تعمل حاجة عد من خمسة لواحد وباقي الكتاب الكاتبة بتتكلم عن إنجازاتها مع الناس اللي عدوا من خمسة لواحد!

[Salma · Rating 1 out of 5]

Such a bad book and waist of time. You want a spoiler?! Just count 5-4-3-2-1

[Kalyn Nicholson · Rating 4 out of 5]

The concept is super simple making it easy to grasp and use as an actual tool with everyday life.
It also helps intercept negative thought patterns and push away the pull towards procrastination. A motivating read all-around.

[حبيبة · Rating 1 out of 5]

أخيرًا خلص!
طبعًا لو الكتاب دا مكانش جالي هدية مكنتش هفكر أقرأه، ولو كنت سمعت عنه كنت هكتفي بإني أقرأ له ملخص.. محتوى الكتاب كله ينفع يتكتب في مقال واحد، المحتوى هو: لما تبقى عايز تعمل حاجة عد من ٥ لـ ١ وقوم اعملها.. بس كدا؟ آه والله خلاص كدا!
رغي كتير جدًا.. بتقول الفكرة وتعيد صياغتها خمستاشر مرة.. اللي قالته في أول الكتاب رجعت كررته في النص ثم أكدت عليه في الآخر.. ممكن لو عديت ٣٠ صفحة مثلًا متحسش إن فاتك حاجة! دا غير إن كل صفحة تقريبًا فيها بوست أو رسالة وصلتلها من حد طبق الفكرة ونجحت معاه وغيرت حياته تمامًا! توو ماتش تجارب ناجحة بصراحة.. حتى صياغة البوستات دي مستفزة، بتقولك فلان الفلاني من نيويورك كان عايز يعمل كذا وبعدين عد من خمسة لواحد ونجح! وبعدين تحط سكرين للبوست تاني! طيب يا أستاذة ميل ما حضرتك حكيتي التجربة خلاص؟ لا ازاي لازم نزود صفحات ونطبع ونبيع..
لا ينصح به أبدًا.. وتجربة متمناش إنها تتكرر.

[Amy Landino · Rating 5 out of 5]

This book is incredible. I don't have a lot of issues getting motivated, but we all get comfortable in our own ways. I'm so motivated and it's incredible how MOVED my body feels by the simple act of counting down from 5. I'm blown away!

[Hanne · Rating 1 out of 5]

As an idea and a 'science' the 5second rule is great - but as a book it's pretty atrocious. The book spends way to much of its time trying to sell you a product that you already bought! It keeps self congratulating itself on how brilliant it is, and how many people it has helped with however many variants of things. As this is a 'self help' type book, I was expecting a fair bit of this as it comes with the territory, but here there really was just no end to it.
By the time i had gotten halfway through my instinct was telling me to "5,4,3,2,1" and stop reading!

[Taher Al Kiyumi · Rating 3 out of 5]

Some of the notes I gathered from this book :

The 5 second rule :
As stupid it sounds as great is it works.
Count backwards from 5 to 1 and do it.

5 seconds that could change your life by changing and making the decisions that matter without hesitation or fear.

Your fear what stops you from not doing what you want.
You validite your idea by doing it.
It takes courage to change a behaviour.

Yourself have the priority over others, so stop doing others’ work instead of doing yours.


Take a break from work and enjoy your self.

When you can’t make a move and stuck in the same loop or you have done a mistake you can’t forgive yourself or forget it:
1- stop and forgive yourself
2- ask your self: what would yourself wanted to be become?
3- get started

Instead of worrying, enjoy the moment because you will only live it once.
Think of something positive instead of worrying!
Here is how :

Reframing: (consider the opposite of what you are at that moment) + 5 second rule:

Plan A: If you are nervous or Worried say to your self and convince your brain that you are excited about what you gonna do!
Plan B : use 5 seconds rule.


Turn on your envy, jealousy and curiosity into a hoppy.

People may have expectations about you but at the end of the day it's your call
AND who really loves you wish you happiness.

There is no expire date of the treasures inside of you.

Leave nothing important unsaid.

There is nothing called the right time to do something , the right time is now.

[Cindy Rollins · Rating 3 out of 5]

This was an odd book. I cannot even imagine the author actually writing it. It sounds like she started speaking into a recorder without much of a plan and Voila! a book. While I can see some value in the concept, it would make a nice long article, or even a short one, rather than a whole book. Nevertheless, the author is sincere and likable and the concept is helpful.

[Amina (ⴰⵎⵉⵏⴰ) · Rating 4 out of 5]

This is definitely a great one, its concept is very sipmle.
In this book, Mel Robbins explains the simple way of the 5 second rule and shares some stories of people who applied it and witnessed the change it brought. There's no overwhelming motivation in here, the book only makes you face yourself and and admit that the only person standing in your way is you, not your condition, not your family or society, as human beings, we have that gift to ignore what's happening around us if we want something so bad, even if it's stupid or futile, but we always manage to find an excuse when it comes to achieve something we really long for. That's what this book is about, stop lying to yourself and start doing what really matters for you.

[Selma · Rating 1 out of 5]

There is a special place in book hell reserved for cash grab books like this.

The useful part can be summarised in one sentence:
When you decide to do something, count backwards from 5 in your head, and then force yourself to do it before your brain sabotages you.

Bam, I just saved you £8 and 260 pages of filler. You're welcome.

[Hatem Shawkat · Rating 4 out of 5]

(((((((Update)))))))

Although it is so simple and sounds such a dumb but guess what ? it works like magic :D

[فادي · Rating 1 out of 5]

هذا كتاب سيء
لأسباب كثيرة
أولاً لأنّه مضلل، ولأنّه قائم على فكرة بسيطة جداً لا تحتاج إلى تأليف كتاب من 300 صفحة
ثانياً لأنّه يبني من فكرة بسطية قصر من هواء دون أي خطوات عملية
ثالثاً لأنّ المؤلفة تقول إنّ هذا مثبت علمياً ولم تأتِ بأي دليل علمي محترم لكلامها
==
المؤلفة رأت مشهداً على التلفاز في يوم ما لصاروخ يستعد للانطلاق بعد العد لـ 5-4-3-2-1-0
فلمعت في رأسها فكرة أنّ هذا ما تحتاجه لحل كل مشكلاتها
فإذا أرادت الالتزام بأمر ما فعليها أن تعد عكسياً قبل البدء به
وإذا أردات الانصراف عن أمر فعلت الأمر نفسه
وهو ما يسمى في علم النفس ترك مسافة قصيرة بين الفعل وردة الفعل
هذا لبّ الكتاب والذي يمكن أن يُختصر بسطر واحد
باقي الكتاب كله حشو وقصص ورسائل خاصة من أشخاص تغيّرت حياتهم بسبب هذه القاعدة السحرية
هل يكذبون؟ لا أعتقد
هل هم حمقى؟ ربما
يكفيك أن تحضر لها هذه المحاضرة على منصة تيد ولا تتعنى شراء+قراءة الكتاب

https://www.ted.com/talks/mel_robbins...

[Matthew · Rating 2 out of 5]

The Power of Counting Down

Seth Godin says that he can read for a certain amount of time before "he gets the joke," or the gist of the book.

The gist of this book is counting down and acting is the key to everything. The concept is a good idea, but not worth the money paid for the book.

What's more, I purchased the book for the heck of it because there was a course on passion by the same author. I ordered it to see what the fuss was all about.

It reminds me to second guess Success magazine.

I am all for people making a living. If you can help others be better, that's great. Being a "successful coach" because you can count from 5 to 1 is...questionable to say the least.

If you're new to the game, get the book and have the tool in your arsenal. If you've heard the thousands of other success coaches doing close to the same shtick, you won't get much from the book.

Also, fair warning: at least half of the book is testament to how counting down works. It is mostly fluff and reinforcement of fluff by propping up fluff with fluff. Don't expect a deep discussion on the merits of the human mind and why counting is good.

A J.O.B. squad book - Pin me, pay me.

[Michelle · Rating 2 out of 5]

Very very repetitive, and I ended up speeding the audio to 2x for the last half. She could have given the same information in 1/10 of the time. I like the idea of the principle, it's just overly elaborated upon. I will try it out though and see if it helps with a few things, especially waking up before my kids.

[Milica Stojiljkovic · Rating 3 out of 5]

O čemu se radi?

Pravilo 5 sekundi znači da kad nešto treba da uradite izbrojite 5, 4, 3, 2, 1 i uradite to kako ne biste krenuli da previše razmišljate i time sebe sprečili. Moćno je jer neretko svi imamo neku vrstu nesigurnosti ili treme, te verujem da može da pomogne svakom u nekoj situaciji.

Kako je napisano?

Mel je ovde pokrenula neke bitne teme, ali kao da ih nije sasvim razradila. Dobar deo knjige su utisci njenih pratilaca sa društvenih mreža koji su izmenili svoje živote, dobrim delom ona priča i o svom životu, a slabo se spominje samo pravilo. Knjiga mi deluje delimično kao top shop reklama koja vas tera da isprobate pravilo 5 sekundi.

Sveukupni utisci: motivisala me je i počeću da primenjujem sam koncept, ali je realizacija knjige nešto slabija od same ideje. Mislim da je dovoljno da potražite govor autorke na Ted Talk-u ili da proguglate ovo pravilo umesto da kupujete knjigu.

Dizajn: naše korice su zapravo fino odrađene, a font nije previše sitan, tako da sam uspela brzo da pročitam, a i sama knjiga nije preterano duga mada bi suština mogla da se prepriča na mnogo manje strana.

[Mel · Rating 5 out of 5]

I highly recommend the audiobook! It’s like Mel Robbins right beside you coaching you along! Can’t even tell she’s reading her book! I had read the book last year when it came out but didn’t get much out of it because my brother died about the same time. This book has been a one book intervention for my self-sabotage and procrastination. Go get the book. Don’t think about it. Don’t hesitate it. Let your new life of five second decision-making start today. 5... 4... 3... 2... 1.... Why are you still reading this! Buy the book already!

[Acordul Fin · Rating 3 out of 5]

Did I find her advice really useful? Not really. If I had to answer on the spot I'd say Mel Robbins comes from a good place but her suggestions are oversimplified and thinly based on science. And the book was very repetitive. But I did find her narration comforting, I consumed it in audiobook form and I had an enjoyable time listening to her talk. She feels like a genuine person and I deeply connected to her experience of suffering from crippling anxiety. Though she talked a looot about the snooze button and her inability to get up on time in the morning and that is not a problem I've ever had, ha ha. But I can see where she's coming from.

[E.B. Durran · Rating 5 out of 5]

It works if you work it... Life altering!

Mel really nailed this... I've read countless self-help and motivation books, I never would have thought something so seemingly simple would change things in my life this quickly. She's right... motivation is crap, I rarely "feel" like doing what needs done. If anyone is on the fence about picking up this book... Just buy it, you won't be disappointed!

[Chadi Raheb · Rating 1 out of 5]

Oh wow, it works! Look:
5
4
3
2
1
And I decide it’s all bullshit, give it a 1, and throw it away.

[ثمین پذیرائی · Rating 2 out of 5]

آخرین کتاب ۹۸،،خیلی وقت بود پی دی اف این کتاب رو روی گوشیم داشتم،اما واقعا برام جالب و اموزنده نبود.....برای همین خوندنش رو عقب انداختم تا دیروز که به خودم گفتم دیگه باید این چرخه ی تنبلی رو تموم کنم،،،خلاصه اینجوری بهتون بگم که انقدر حرفای تکراری و غیر ضروری زده بود که واقعا میشد توی ۱ساعت کل کتاب رو روخوانی کرد 🤷🏻‍♀️ایده ی شمارش معکوس ۵ثانیه جالبه اما متاسفانه دلیل اینهمه زیاده گویی و تکرار خانم مل رابینز رو نمیفهمم....دوستاره! صرفا چون ایده ی شمارش ۵ثانیه اش رو دوست داشتم.....
امیدوارم امسال سال خوبی باشه برامون...🌱✨🎊

[Halsted Bernard · Rating 1 out of 5]

It says in 240 pages what could have been said in 1.

[Dilara Ucar · Rating 1 out of 5]

This book could be summarized just by reading the title. When you dont feel like doing something, just count from 5 backwards. Youre welcome. Dont buy the book.

[Murugi Munyi · Rating 4 out of 5]

I really enjoyed this book - to say that Mel Robbins’ ideas have been transformative in my life would be an understatement 🥹 the rule is simple, but I absolutely love how she articulated it and particularly how she weaved in many testimonials to show how the rule can be applied in both simple everyday situations as well as big life situations.

I pride myself in being an overachiever, but listening to this has shown me how hesitation and fear of failure have held me back from taking certain actions that I know could propel me to even greater success. I feel so pumped up now! I’m ready to 5-4-3-2-1 my way into a new phase of ME.