The newsletter which curates & delivers the best mind hacks, mental health tips & high performance strategies to you every single week.

🧠 MIND HACK

5 Second Rule (Or… A Stupidly-Simple 'Cognitive Hack' To Stop Delaying, Stop Procrastinating, Take Control Of Fear & Take Action Now!)

To start this week's newsletter with a bang, we want to share with you a ‘cognitive hack’ called the '5 Second Rule' (as popularized by Mel Robbins in her Ted Talk as well as her book of the same title.)

As Mel shares, we have about 5 seconds from the time we choose, decide, or want to do something…

We have about 5 seconds before our mental chatter, our excuses & our fear starts to kick in & shortly-after take over completely...

So, the key is what you do in those first 5 seconds & that's where this rule comes in:

Here’s how the '5 Second Rule' works…

The moment that you think about doing something that you know you should do... instead of over-thinking & delaying... you immediately start to count down (OUT-LOUD ideally!) from 5 to 1…

Then, on top of this, before you get to '0', you must take the first step towards the thing you want (ideally, a physical step forward!)

For example...

If you want to go & talk to your boss about something you’ve been delaying on, the moment that you look over & have that first thought to talk to him/her now…

You start counting-down...

5, 4, 3, 2, 1...

Before you get to 0, you already start physically walking over to the boss's office...

Or, let's say you see someone that you want to strike up a conversion with... the moment you look over & have that thought... you start counting down...

…& before you get to '0', you already start walking towards them.

Or, you hear the alarm clock (as Mel shares her story) in the morning...

You immediately start counting down & before you get to '0'...

You should already be physically moving in the direction of standing up...

This way, there's no time for your fear, doubt, laziness, etc to stop you from taking action (& no time for your brain to talk you out of moving forward) — you just count down & act!

Try out the ‘5 Second Rule’ in your own life!

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‎‍💭 QUOTE WORTH WONDERING

Quote Of The Week: The Secret To Achieving Mastery?

Success isn't just the result of superior intellect, innate talent, hard work, the right parenting, unique circumstances... it's all of the above & more! It's the result of lots of little things coming together. Or, as Mark Twain so eloquently once put it:

‎‍😊 MENTAL HEALTH TIP

Social Media Detox (Or... Giving Yourself A Much-Needed Break From Social Media To Improve Wellbeing!)

The data is in: social media is wrecking our brains.

Various studies show that it's linked with higher rates of depression, anxiety disorders & others mental health problems. It's also a massive source of distraction & a total intimacy killer in our relationships (intimate & otherwise!).

The solution is 2 sold:

• 1) Track & Minimize Screen Time: Look to measure & progressively cut down your social media (& overall screen) time. Little progress, small steps, incremental improvements are the name of the game here... (e.g. 2 hours yesterday vs 1.50 hours today. 1.30 hours last Wednesday vs 1.20 hours this Wednesday, etc.)
  

• 2) Do a social media detox.

Speaking of which…

Here's how a 'Social Media Detox works:

This type of 'mental detox', as the name suggests, is selecting a specific time frame (e.g. 1 evening, 1 day, a weekend, after 8pm each day, etc) & not consuming any social media during this time.

The steps are simple:

1. Pick a timeframe (e.g. 24 hours, a weekend, 1 week, 14 days, a month, etc)

2. Set the parameters of what you can & cannot consume during your 'social media detox' (which apps / sites are included & which are not, etc?)

3. Silence, or block sources, apps, etc... (to make it easier, you might want to pause notifications, or change defaults).

4. Track your progress & reflect on how you feel before, during & after!

Do a ‘social media detox’ now :-)