The 5 Second Rule: A Simple Trick to Outsmart Your Brain

When the alarm rings in the morning, most of us don’t want to get out of bed. But we know we should. Still, lie there, debating it. Maybe just five more minutes. Maybe check a few notifications. And before know it, snoozed, scrolled, or talked ourselves out of getting up altogether. This is where the 5 Second Rule comes in and not the one about food on the floor, but the one made popular by motivational speaker and author Mel Robbins (1). The rule is straightforward the moment you feel an instinct to act on a goal, count down 5-4-3-2-1, and then move. No hesitation. No overthinking. Just action. It’s a simple trick to push through hesitation and act before your brain has a chance to come up with excuses.

Why does it work? It comes down to interrupting the brain’s habit loop. When we hesitate, our prefrontal cortex the part of the brain involved in decision-making, kicks in and often defaults to fear, doubt, or avoidance (2). The countdown disrupts that pattern and helps keep you in goal-directed mode. You create just enough of a pause to override avoidance and push yourself into motion (3).

The idea is to act before your brain talks you out of it. You count down 5-4-3-2-1 and physically move whether that’s getting out of bed, starting a piece of writing, or replying to an email you’ve been putting off. That small window the space between thought and action is often where procrastination lives. It’s not complicated. It’s not magic. But it works especially when the hardest part is just getting started.

You could try the 5 Second Rule to:

• Get out of bed without snoozing

• Stop procrastinating on small tasks

• Break the habit of endless scrolling

• Push through moments of doubt

Next time you find yourself stuck in hesitation, try it 5-4-3-2-1 GO! You might just be surprised how far a five-second window can take you.

By Rachel Milliken

References

1. Mel Robbins [Internet]. 2024 [cited 2025 Jul 27]. The 5 Second Rule. Available from: https://www.melrobbins.com/book/the-5-second-rule/

2. Wood W, Rünger D. Psychology of Habit. Annu Rev Psychol. 2016 Jan 4;67(Volume 67, 2016):289–314.

3. Psy.D DTS. The 5-Second Rule of Motivation: A Simple Trick to Ignite Your Drive & Overcome Motivational Inertia [Internet]. Holon Health. 2024 [cited 2025 Jul 27]. Available from: https://www.holonhealth.com/five-second-rule-of-motivation/