10 reasons how Mel Robbins’ “The 5 second rule” works.
The 5 Second Rule: Transform your Life, Work, and Confidence with Everyday Courage by Mel Robbins
"The secret of self motivation-One of the best speeches ever" [1.1 million views]
Today, (1st October, 2017) I listened to Mel Robbins’ you tube presentation of her book and read various summaries of her ideas.
This is a what I love, a simple method that works and so I have built it into the cognitive principle matrix, but adapted it to the “3,2,1, go” rule. The reason for the adaption is that from an early age, we have learned a habit when running in a race, that is, “1,2, 3, go or “3,2,1, go” which creates action and we don’t think, just run. As Mel Robbins says “counting backwards is better.”
How does the simple phrase. "5,4,3,2,1" or “3,2,1, go” work?
The Cognitive Principle Matrix [CPM]states there are ten factors, namely:
1. Understanding how negative bias causes cognitive distortions and the formation of bad habits.
The negativity bias, also known as the negativity effect, refers to the notion that, even when of equal intensity, things of a more negative nature (e.g. unpleasant thoughts, emotions, or social interactions; harmful/traumatic events) have a greater effect on one's psychological state and processes than do neutral or positive things. In other words, something very positive will generally have less of an impact on a person's behavior and cognition than something equally emotional but negative. The negativity bias has been investigated within many different domains, including the formation of impressions and general evaluations; attention, learning, and memory; and decision-making and risk considerations. [Wikipedia]
2. Understanding how negative bias causes cognitive distortions and the formation of bad habits.
According to CPM theory, the two drivers of human nature are fear and greed, and fear is the dominant emotion and therefore causes the negative bias. The CPM theory is based on Maslow’s hierarchy of needs [adapted]. Lower level principles are activated before higher level ones.
Negative bias will lead to negative cognitive distortions as a method of over protection to stay safe and secure. There are 15 types of common negative distortions, which limit positive decision making, but activate negative thoughts.
Example: Filtering-We take the negative details and magnify them while filtering out all the positive aspects of a situation.
3. How very bad habits are created by a negative predictive-comparative-loop.
The "3,2,1 go" method breaks the rumination cycle:
4. How the vagus nerve creates a fight, flight or freeze response and triggers the emotions and the predictive mind.
Under threat the autonomic nervous system activates the fight, flight, freeze system [gut brain], which drives the emotional system [heart brain] , and then the thinking response [head brain], based on the predictive mind.
5. How the subconscious predictive mind works ahead [researchers say between a third of a second and ten seconds] of the conscious mind and how the predictive mind triggers very bad habits.
"Your brain makes up its mind up to ten seconds before you realize it, according to researchers. By looking at brain activity while making a decision, the researchers could predict what choice people would make before they themselves were even aware of having made a decision.“We think our decisions are conscious, but these data show that consciousness is just the tip of the iceberg,” says John-Dylan Haynes, a neuroscientist at the Max Planck Institute for Human Cognitive and Brain Sciences in Leipzig, Germany, who led the study."
6. How the 3,2,1 rule changes the predictive cycle, based on the “Stop, find method” [TM]
I developed and trade marked the name "Stop,find method" which is a technique which links a good habit to a bad habit, via a mantra and changes the bad habit to a good habit within a short period. I have used this method for seven years to substantially reduce a person's anger within seven days. What it does is to break the negative predictive cycle and send it to another neural pathway. The "3,2,1, go" does a similar thing to break the predictive cycle, but then goes straight to action.
7. How a “big picture” works.
To be effective with the "3,2,1, go" you need a big picture or a goal to focus the attention on and redirect the pathway to it [it uses DMN-creative mode, see 8. below] Without a big picture the "3,2,1, go" will loose momentum.
8. How 3,2,1, go uses a different neural pathway.
Neural pathway theory states than when the TPN is on then the DMN is off and vise visa.
- An automatic "DMN procedural negative" [bad habit] response may be activated when a fear trigger is received.
- If the TPN says "3,2,1, stop" then either a DMN procedural positive response will occur if there is a connection to a new habit or otherwise the pathway to the DMN Creative mode will be activated, if there is a goal or big picture is to be worked on.
9. How focus and awareness work.
- If there is no focus or awareness then nothing will change.
- If there is focus, but no awareness, then "3,2,1,go" can be used to change from a bad habit to a good habit.
- If there is awareness and no focus, then the DMN-mind wandering mode will be activated. Matt Killingsworth's study of 15,000 people across 83 occupations, found that the participants' mind wandered 46% of the time, whether working or resting, and they were unhappy. [probably because they were are processing negative cognitive distortions]
- If there is focus [TPN] and awareness [DMN-creative mode] based on a goal or big picture, then that neural pathway will be activated.
10. The 90 second rule.
Brain researcher Jill Bolte Taylor’s book, A Brain Scientist’s Personal Journey.
Taylor describes the 90-second rule as, “Once triggered, the chemical released by my brain surges through my body and I have a physiological experience. Within 90 seconds from the initial trigger, the chemical component of my anger has completely dissipated from my blood and my automatic response is over. If, however, I remain angry after those 90 seconds have passed, then it is because I have chosen to let that circuit continue to run.”