WEBVTT 1 00:00:00.480 --> 00:00:05.120 Thanks, Jenny. I appreciate that. You know, this, this rule, 2 00:00:05.120 --> 00:00:11.440 the five second rule really can have a very profound impact on 3 00:00:11.440 --> 00:00:15.120 your life. And the craziest thing about this rule is how 4 00:00:15.440 --> 00:00:20.520 it's so simple, it's almost cheesy. And it and I want to 5 00:00:20.520 --> 00:00:24.720 tell you how it came about. Because really, what the simple 6 00:00:24.720 --> 00:00:28.880 five second rule is, is that, you know, what if I told you 7 00:00:28.880 --> 00:00:33.320 your life could kind of go to a whole new level, because you 8 00:00:33.320 --> 00:00:37.320 made a decision within five seconds, because it turns out 9 00:00:37.360 --> 00:00:41.480 that from the time you have an idea, your brain will talk you 10 00:00:41.480 --> 00:00:44.480 out of anything in about five seconds, you've got about five 11 00:00:44.480 --> 00:00:46.840 seconds from the time you get an idea till the time you've 12 00:00:46.840 --> 00:00:50.120 talked yourself out of it. And you know, that's a that's a 13 00:00:50.120 --> 00:00:54.080 pretty profound bit of research. There's a lot of neuroscience 14 00:00:54.080 --> 00:00:57.040 behind this. And I honestly could do three weeks on this. 15 00:00:57.040 --> 00:01:01.360 But I want to keep it super simple today, and really 16 00:01:01.360 --> 00:01:05.239 introduce you to the core idea of it. And trust me, if you're 17 00:01:05.239 --> 00:01:07.600 interested in a lot of the neuroscience and background and 18 00:01:07.600 --> 00:01:11.680 all that stuff, there is just a lot of stuff in here. But I want 19 00:01:11.680 --> 00:01:17.680 to go to one core idea. So the one core idea is, you know, 20 00:01:17.680 --> 00:01:21.800 that everything in life all change in you takes courage. And 21 00:01:21.800 --> 00:01:28.720 there's a reason why sometimes our courage fails. And so, you 22 00:01:28.720 --> 00:01:33.200 know, I, I was thinking about how do we overcome those 23 00:01:33.200 --> 00:01:37.400 excuses, you know, that fear sometimes, or, you know, that 24 00:01:37.400 --> 00:01:41.400 that thing of man, I know, it's important to exercise, but it's 25 00:01:41.400 --> 00:01:44.920 been 20 years, and I've made no, I've made no changes, you know, 26 00:01:44.920 --> 00:01:48.120 it's, I know, it's really important to eat right, and I 27 00:01:48.120 --> 00:01:52.200 will do it one day, when, but I just never get to some of these 28 00:01:52.200 --> 00:01:55.840 things. What is it with that? What is it that causes us to 29 00:01:55.840 --> 00:01:59.880 freeze? Or what is it in our mind? So I want to lay out just 30 00:01:59.880 --> 00:02:03.120 a couple of things. Firstly, what is the five second rule? So 31 00:02:03.120 --> 00:02:06.240 the five second rule, as I said, is so simple, it's almost cheesy. 32 00:02:06.560 --> 00:02:15.040 And that is you count down from five. So you say 54321 move, you 33 00:02:15.040 --> 00:02:18.440 take action, you count down, and you take action. That's the 34 00:02:18.440 --> 00:02:22.600 whole, that's the whole thing. That's all there is. And so it's 35 00:02:22.600 --> 00:02:29.880 54321 move 54321 go 54321 start speaking, step in, move forward. 36 00:02:30.360 --> 00:02:34.520 And so the reason why this is so powerful, because counting down 37 00:02:34.520 --> 00:02:37.720 like that, when you're when you, by the way, it does not work, if 38 00:02:37.720 --> 00:02:41.440 you count up, the neuroscience is so weird on this, if you 39 00:02:41.440 --> 00:02:44.800 count 123, because 12345, well, then there can be a 40 00:02:44.800 --> 00:02:50.680 6789 1520 2000 5000, whatever it, there's no end to that. But 41 00:02:50.680 --> 00:02:56.520 when you count down, your your mind, for a moment, goes into 42 00:02:56.520 --> 00:03:01.960 pause mode, it freezes the old habits, it freezes the old ways 43 00:03:01.960 --> 00:03:06.280 of thinking, it freezes your usual responses to something, 44 00:03:06.720 --> 00:03:09.640 because it feels the countdown, and it's not sure what's coming 45 00:03:09.640 --> 00:03:13.040 next, it's like a bit of anticipation. And in that 46 00:03:13.040 --> 00:03:16.680 moment, you can find your courage, that countdown stops 47 00:03:16.680 --> 00:03:22.160 your old mindsets, your old ways, your old pathways. So how 48 00:03:22.160 --> 00:03:26.360 did Mel, so just if you don't know who Mel Robbins is, by the 49 00:03:26.360 --> 00:03:30.440 way, today, she's, I think, the most sought after woman speaker 50 00:03:30.440 --> 00:03:34.240 in the United States. And all came from this, she was a 51 00:03:34.240 --> 00:03:38.880 criminal attorney. She, you know, was, you know, by law, all 52 00:03:38.880 --> 00:03:42.240 he tends to had a great family, working super hard, and she just 53 00:03:42.280 --> 00:03:46.480 became more and more overwhelmed by life to the point that she 54 00:03:46.480 --> 00:03:49.640 couldn't get up in the mornings, kept hitting the snooze button, 55 00:03:50.040 --> 00:03:54.960 was just exhausted. And many times her kids missed the bus or 56 00:03:54.960 --> 00:03:58.520 went to school without lunch, or she couldn't get to pick him up. 57 00:03:58.520 --> 00:04:02.040 She arrived late at work. I mean, she was just really in a 58 00:04:02.040 --> 00:04:07.840 bad place. And so one day, she was thinking about all this. And 59 00:04:08.200 --> 00:04:11.360 one of those late night things when you've slept into early in 60 00:04:11.360 --> 00:04:14.080 the morning, and you can't go to sleep at night, your mind's 61 00:04:14.080 --> 00:04:17.440 very active. And, you know, those modes that one gets into 62 00:04:17.440 --> 00:04:19.760 sometimes, so it's like one or two in the morning, and she was 63 00:04:19.760 --> 00:04:26.920 watching a rocket launch. And they did 10 9854321 launch, and 64 00:04:26.920 --> 00:04:31.360 something triggered in her mind, she noticed the sense of 65 00:04:31.360 --> 00:04:35.880 anticipation of that launch, she noticed that her mind got 66 00:04:35.920 --> 00:04:39.920 fixated for that moment, she wasn't distracted, she wasn't 67 00:04:39.920 --> 00:04:42.960 multitasking, she wasn't thinking about anything else, 68 00:04:43.080 --> 00:04:47.240 she was just anticipating that liftoff. And when that happened, 69 00:04:47.520 --> 00:04:53.040 she noticed a huge change in her interest level. And so she had 70 00:04:53.040 --> 00:04:57.480 this thought, I wonder if I can launch myself out of bed in the 71 00:04:57.480 --> 00:05:00.040 morning. So she said she thought 72 00:05:00.000 --> 00:05:02.800 about it, she was going to sleep, that as she starts 73 00:05:02.800 --> 00:05:06.120 surfacing in the morning, or if her alarm goes off, the minute 74 00:05:06.120 --> 00:05:09.440 she starts coming away, she was going to count down from five, 75 00:05:09.800 --> 00:05:13.640 and then say, launch and, you know, or move and get out of 76 00:05:13.640 --> 00:05:18.480 bed. So the next morning, she did this. And so she started to 77 00:05:18.480 --> 00:05:25.600 surface, she started with 54321, launch, and she found herself in 78 00:05:25.600 --> 00:05:29.320 the bathroom. Before she had fully figured out what she was 79 00:05:29.320 --> 00:05:33.200 doing, before she could hit the snooze button, and do the old 80 00:05:33.200 --> 00:05:39.920 habits, she had somehow bypassed all her years and decades of 81 00:05:39.920 --> 00:05:43.600 bad habits and bad training. She was fascinated by this, she 82 00:05:43.600 --> 00:05:45.800 thought, well, maybe it was a one off. So you know what 83 00:05:45.800 --> 00:05:49.360 happens next, right? She did the next day, the day after that, 84 00:05:49.600 --> 00:05:54.120 it was into two weeks, three weeks did flawlessly did not go 85 00:05:54.120 --> 00:05:58.160 back to the old ways. And so she became interested as an attorney 86 00:05:58.160 --> 00:06:01.080 as a highly educated person, I think she has a Harvard Law 87 00:06:01.080 --> 00:06:05.400 degree, very smart person. And so she decided to research this. 88 00:06:05.400 --> 00:06:09.760 And to her utter amazement, she found case study after 89 00:06:09.880 --> 00:06:14.200 neuroscience study after another, that confirmed why this 90 00:06:14.200 --> 00:06:18.160 worked. And so she started to interview neuroscientists, she 91 00:06:18.160 --> 00:06:21.160 started to interview other research scientists to figure 92 00:06:21.160 --> 00:06:25.800 out how on earth does such a tiny trick. It feels like a bit 93 00:06:25.800 --> 00:06:29.440 of a Jedi mind trick. She was like, how can something this 94 00:06:29.440 --> 00:06:34.120 simple, be so massively effective. And so what she 95 00:06:34.120 --> 00:06:39.160 learned is that the way the mind works is it's a little bit like 96 00:06:39.480 --> 00:06:44.360 think of a road system in your brain, right? And if you know, 97 00:06:44.520 --> 00:06:47.440 you know, being from Africa and being in the bush, my family had 98 00:06:47.440 --> 00:06:51.520 a game farm. And, you know, we would do these little trails, 99 00:06:51.520 --> 00:06:54.360 we'd find these little trails where the animals had walked. So 100 00:06:54.360 --> 00:06:57.840 the animals walk the same trails through the bush, and it makes a 101 00:06:57.840 --> 00:07:01.240 little pathway, and you can follow that pathway, you know, 102 00:07:01.240 --> 00:07:03.440 with a deer go and then the bigger animals come in the 103 00:07:03.440 --> 00:07:07.000 pathway gets bigger, and so forth. And we didn't have big 104 00:07:07.000 --> 00:07:09.840 cats, but we did have some giraffe and some, you know, some 105 00:07:09.840 --> 00:07:13.280 very big animals like kudus about twice the size of horse, 106 00:07:13.680 --> 00:07:16.680 it's, you know, really big, big back, and they're really heavy. 107 00:07:16.880 --> 00:07:19.760 And they, they make a wider pathway. And then we decided, 108 00:07:19.760 --> 00:07:22.960 well, one day, what we were going to do is we were going to 109 00:07:22.960 --> 00:07:26.320 create roads, and you will like the sophistication of the civil 110 00:07:26.320 --> 00:07:29.800 engineering, I'm about to share with you African style, is that 111 00:07:29.880 --> 00:07:32.720 the worker had worked on the farm for, I think it was like 112 00:07:32.720 --> 00:07:38.200 70. And his name was Abel, and Abel had a roll of toilet paper 113 00:07:38.200 --> 00:07:43.040 on a stick. And he tied it to a tree. And this is really what 114 00:07:43.040 --> 00:07:45.760 happened. And he just walked through the bush, and he knew 115 00:07:45.760 --> 00:07:48.920 these trails, and he followed them. And then my dad followed 116 00:07:48.920 --> 00:07:53.200 behind him with a D six grader, literally, and made a road 117 00:07:53.320 --> 00:07:56.360 through the bush. Now, we could have gone later and tied that 118 00:07:56.360 --> 00:07:59.760 road, I suppose we didn't, but we did put gravel down. And so 119 00:07:59.760 --> 00:08:03.560 your brain is a lot like this. When you first have a thought, 120 00:08:03.600 --> 00:08:06.560 it's like that tiny little pushing through the bush, you 121 00:08:06.560 --> 00:08:10.360 get scratched, there's no pathway yet. You did a second 122 00:08:10.360 --> 00:08:12.720 or third time you start to get rid of, you know, you start to 123 00:08:12.720 --> 00:08:15.800 break off the branches that were scratching you. And slowly you 124 00:08:15.800 --> 00:08:18.680 can walk through and then the path gets wide until eventually 125 00:08:18.680 --> 00:08:22.440 if you did enough times, it becomes a highway. So think of 126 00:08:22.440 --> 00:08:25.520 the first time you started driving, there were so many 127 00:08:25.520 --> 00:08:27.800 pathways, there was no there was just like running through the 128 00:08:27.800 --> 00:08:31.400 bush, like the key goes in here, I have to put in neutral, if it 129 00:08:31.400 --> 00:08:34.240 was a stick shift, you had to put the clutch in, I have to 130 00:08:34.240 --> 00:08:36.559 reverse, I have to think of this, I must stop, I must look 131 00:08:36.559 --> 00:08:40.280 at the traffic. And it's so but now that there's a highway of 132 00:08:40.280 --> 00:08:42.640 driving, I see Ben, you're driving there. So you're 133 00:08:42.640 --> 00:08:46.160 illustrating the point. So there's a highway now. And in 134 00:08:46.160 --> 00:08:50.080 that highway, your brain, you see the keys, and the next 135 00:08:50.080 --> 00:08:52.480 minute you're at the mall, and you don't remember driving. The 136 00:08:52.480 --> 00:08:57.960 reason is there's a highway now. And so what happens is, we have 137 00:08:58.000 --> 00:09:02.080 developed highways of eating, highways of exercising or not 138 00:09:02.080 --> 00:09:06.080 exercising, highways of, you know, learning what when you 139 00:09:06.080 --> 00:09:10.600 learn something new here at the edge, your natural highway is to 140 00:09:10.600 --> 00:09:13.520 fight it, because you have a working memory, you have a 141 00:09:13.520 --> 00:09:16.680 working memory of how you sit down at your desk, how you work, 142 00:09:17.120 --> 00:09:21.560 how you do the what you do. And so what the five second rule 143 00:09:21.880 --> 00:09:26.920 breaks is it breaks the gets you off the old highway, it puts you 144 00:09:26.920 --> 00:09:31.640 onto a new road, it puts you onto a new pathway. So disrupts 145 00:09:31.880 --> 00:09:35.520 and interrupts default thinking. And it distracts your mind for 146 00:09:35.520 --> 00:09:40.000 just a minute, on all the old ways, old excuses, old things 147 00:09:40.040 --> 00:09:43.880 that you're used to doing, and it changes your physiology, not 148 00:09:43.880 --> 00:09:47.840 just your psychology, but your physiology. And it makes your 149 00:09:47.840 --> 00:09:50.920 mind fall back in line, it starts to submit to instead of 150 00:09:50.920 --> 00:09:54.200 your mind talking you out of it, you're talking your mind into 151 00:09:54.200 --> 00:09:58.760 it. That's basically what's happening. And this simple 152 00:09:58.760 --> 00:09:59.960 little exercise 153 00:10:00.000 --> 00:10:05.600 five-second rule starts to become like your starting ritual. It literally activates your 154 00:10:05.600 --> 00:10:14.240 prefrontal cortex. Now, all that science to say that it works, the simple little idea works. So, 155 00:10:15.120 --> 00:10:19.520 an example of this is, you know, Mal's been teaching this to a lot of different people. 156 00:10:20.240 --> 00:10:25.760 And so, you know, people have used this. They're sitting, you know, they're sitting in a room, 157 00:10:25.760 --> 00:10:31.520 maybe at a bar or a club. And the guy wants to go, you know, approach the girl sitting across 158 00:10:31.520 --> 00:10:37.920 the room. And he's talking, guess what he's doing? Talking himself out of it, right? But if he goes, 159 00:10:37.920 --> 00:10:43.680 five, four, three, two, one, move, the next minute he's standing in front of her and he has to say 160 00:10:43.680 --> 00:10:50.960 something. There was a great story of she had just taught this. And there was a very introverted 161 00:10:50.960 --> 00:10:56.480 engineer who was sitting listening to all this. And it was at some big company. I've forgotten 162 00:10:56.480 --> 00:11:00.880 exactly who it was. It was, I'll think of the company's name in a second. But it was, you know, 163 00:11:00.880 --> 00:11:06.240 a very large multi-billion dollar technology firm. Anyway, they'd done the conference, Mal had spoken, 164 00:11:06.240 --> 00:11:10.960 and he was sitting there. And he saw the CEO walking by and he'd want, there were so many 165 00:11:10.960 --> 00:11:15.600 layers between him and the CEO. And he thought, man, if I can just share this idea with the CEO. 166 00:11:16.480 --> 00:11:22.000 And immediately he started with, you know, all the talking me out of it thing. And he just went, 167 00:11:22.000 --> 00:11:27.280 five, four, three, two, one, walk. And the next minute he's in front of the CEO. And the guy stopped and said, 168 00:11:27.280 --> 00:11:35.200 can I help you? And he shared the idea. And so, you know, the CEO said, that's interesting. 169 00:11:35.200 --> 00:11:42.720 What's your name? And left. Now, nothing came of that particular story. But that guy did something 170 00:11:42.720 --> 00:11:50.320 he had never done before. He created a new neural pathway in his mind, in his behavior. He'd opened up 171 00:11:50.320 --> 00:11:55.760 a new opportunity realm because he had always used the excuse that he was an introvert 172 00:11:56.320 --> 00:12:01.760 to allow, or I'm not good with people socially, as an excuse to talk himself out of it. 173 00:12:01.760 --> 00:12:07.200 Now we all have excuses. That just happens to be one of them. So let's talk for a minute. I just 174 00:12:07.200 --> 00:12:13.760 want to share a quick quote from Mel herself. She says, it takes just five seconds to change your life. 175 00:12:13.760 --> 00:12:21.600 Sounds like a gimmick, doesn't it? It's not. It's science. I'll prove it to you. You change your life 176 00:12:21.600 --> 00:12:28.640 one five second decision at a time. In fact, it's the only way you change. The five second rule has 177 00:12:28.640 --> 00:12:36.720 transformed the lives of people around the world. The rule is easy to learn and its impact is profound. 178 00:12:37.840 --> 00:12:45.120 It is the secret to changing anything. Once you learn the rule, you can start using it immediately. 179 00:12:45.120 --> 00:12:54.240 The rule will help you live, love, work, speak with greater confidence and courage every single day. 180 00:12:55.040 --> 00:13:02.400 It wakes up the inner genius, the leader, the rock star, the athlete, the artist, the agent inside of you. 181 00:13:03.360 --> 00:13:11.200 Mel Robbins. So I want to share with you today just three key ideas about this. What is this thing? 182 00:13:11.200 --> 00:13:20.080 How do we use this tool? And then I want to extend the challenge. Because one thing we have to break 183 00:13:20.080 --> 00:13:25.600 when we're in a learning program like this, and we do a lot of repetition to give you so many 184 00:13:25.680 --> 00:13:32.960 opportunities to start up and to start putting to practice. I'm going to end this session and we 185 00:13:32.960 --> 00:13:38.400 will have a breakout here with your teams. And I would love to ask the team leaders, could you 186 00:13:38.400 --> 00:13:46.160 enroll everyone in your team in a 30 day challenge? And the 30 day challenge is simply this, to use 187 00:13:47.040 --> 00:13:54.320 the five second rule every single day for 30 days without exception. Now, if you drop a day, 188 00:13:54.320 --> 00:14:01.120 that's easy. You just start at day one again. And the 30 days starts again. So you can't say, 189 00:14:01.120 --> 00:14:05.920 oh, I dropped it off to day 10. That's okay. Day 11 can be day one. And you can just start again. 190 00:14:05.920 --> 00:14:11.120 So you can, you do your 30 days may just take longer. So why 30 days? Because it takes a 191 00:14:11.120 --> 00:14:16.800 minimum. Some people say 90. But this particular one is so simple. And it creates pathways so 192 00:14:16.800 --> 00:14:23.840 quickly in your mind that I think 30 days in and you will never forget it. That moment when you 193 00:14:23.840 --> 00:14:28.960 know you should get up right now and go to the gym and you're about to talk yourself out of it 194 00:14:28.960 --> 00:14:37.840 that feeling of I don't have motivation. I'm tired. I don't want to do this that moment 54321 195 00:14:37.840 --> 00:14:43.120 move, put on your shoes, leave. That is what we're doing. Now some of you may have to stack a bunch 196 00:14:43.120 --> 00:14:47.600 of five seconds together to put you on your shoes, get out the door, get in the car, arrive at the 197 00:14:47.600 --> 00:14:52.720 gym, get your first exercise. You may have practiced it five times before you even push the first 198 00:14:52.720 --> 00:14:57.360 weight. So there you go. Whatever it takes, right? Whatever it takes. So why does this work? 199 00:14:57.360 --> 00:14:59.840 Right? Well, three key ideas. 200 00:15:00.000 --> 00:15:05.000 Number one, you need to understand how your emotions work 201 00:15:05.480 --> 00:15:10.400 and that you have a huge control over them. 202 00:15:10.400 --> 00:15:15.080 So, a neuroscientist called Antonio Damasio, 203 00:15:15.080 --> 00:15:16.320 I think I pronounced it correctly, 204 00:15:16.320 --> 00:15:20.360 says that the human beings are feeling machines that think, 205 00:15:20.360 --> 00:15:22.960 they're not thinking machines that feel. 206 00:15:22.960 --> 00:15:26.800 And we make decisions based about 95% of our decisions, 207 00:15:26.800 --> 00:15:29.760 according to him, are actually based on our emotions, 208 00:15:29.800 --> 00:15:31.320 not our rational thought. 209 00:15:32.440 --> 00:15:33.360 That's a surprising, 210 00:15:33.360 --> 00:15:37.120 that's a rather frightening statistic, if that's true. 211 00:15:37.120 --> 00:15:38.120 So, why does this work? 212 00:15:38.120 --> 00:15:39.440 We've talked before, 213 00:15:39.440 --> 00:15:41.320 you all remember about the elephant, 214 00:15:41.320 --> 00:15:44.440 the rider and the pathway, everybody remember that, right? 215 00:15:44.440 --> 00:15:46.600 Do you remember the analogy? 216 00:15:46.600 --> 00:15:48.480 The elephant is the emotions, 217 00:15:48.480 --> 00:15:50.440 the rider is the rational part, 218 00:15:50.440 --> 00:15:54.600 the pathways, the change, the direction we're trying to go. 219 00:15:54.600 --> 00:15:58.000 So, if you just speak to the head, to the rational side, 220 00:15:58.000 --> 00:16:01.520 and the elephant isn't interested in moving, guess what? 221 00:16:01.520 --> 00:16:03.800 No progress will be made. 222 00:16:03.800 --> 00:16:06.320 If you just speak to the emotions 223 00:16:06.320 --> 00:16:09.200 and the rider isn't in control of what's going on, 224 00:16:09.200 --> 00:16:11.280 the elephant will go charging through the bush. 225 00:16:11.280 --> 00:16:13.240 And I can tell you, as an African, 226 00:16:13.240 --> 00:16:15.200 if you see a bunch of teenage elephants 227 00:16:15.200 --> 00:16:19.080 run through a bush, they can get really mischievous, 228 00:16:19.080 --> 00:16:20.720 they can create a highway in the bush. 229 00:16:20.720 --> 00:16:21.960 They just flatten trees, 230 00:16:21.960 --> 00:16:24.800 they flatten everything when they do that. 231 00:16:24.800 --> 00:16:26.600 And so, nothing stops them. 232 00:16:26.600 --> 00:16:28.040 But so, what we're trying to do 233 00:16:28.040 --> 00:16:32.520 is we're trying to speak to the rider and the elephant, 234 00:16:32.520 --> 00:16:34.480 and that's why the five-second rule works. 235 00:16:34.480 --> 00:16:36.760 So, here's another, 236 00:16:36.760 --> 00:16:39.800 since we're on the subject of shocking information, 237 00:16:39.800 --> 00:16:42.600 a research paper of 25 years, 238 00:16:42.600 --> 00:16:45.200 and there's a fantastic TED talk on this, 239 00:16:45.200 --> 00:16:49.920 about the fact that your brain has no emotional circuits. 240 00:16:50.920 --> 00:16:53.360 Your brain has no emotional circuits. 241 00:16:53.360 --> 00:16:57.360 What your brain does is it creates a prediction, 242 00:16:57.360 --> 00:16:59.000 and then based on that prediction, 243 00:16:59.000 --> 00:17:01.760 your brain will literally invent the emotion in the moment. 244 00:17:01.760 --> 00:17:03.280 You wake up in the morning, 245 00:17:03.280 --> 00:17:06.440 oh, that's terrible, I remember what I did yesterday, 246 00:17:06.440 --> 00:17:08.200 I'm probably gonna get fired today, 247 00:17:08.200 --> 00:17:11.400 and it makes a prediction, I'm going to get fired. 248 00:17:11.400 --> 00:17:12.839 And when it makes that prediction, 249 00:17:12.839 --> 00:17:14.359 your mind says, oh, 250 00:17:14.359 --> 00:17:16.920 I know what emotion goes with that, depression. 251 00:17:17.920 --> 00:17:20.560 It literally makes up the emotion in the moment. 252 00:17:21.440 --> 00:17:24.720 So, you say, what, you mean I can control that? 253 00:17:24.720 --> 00:17:26.800 You can, with a little bit of help, 254 00:17:26.800 --> 00:17:28.920 but the five-second rule will get you there much faster, 255 00:17:28.920 --> 00:17:30.280 we'll talk about that. 256 00:17:30.280 --> 00:17:33.080 So, emotions that seem to be happening to you 257 00:17:33.080 --> 00:17:36.040 are actually made by you. 258 00:17:36.040 --> 00:17:36.880 Let me say that again, 259 00:17:36.880 --> 00:17:40.040 emotions that seem to be happening to you 260 00:17:40.040 --> 00:17:41.880 are actually made by you. 261 00:17:42.720 --> 00:17:45.680 You, based on a prediction you made, 262 00:17:45.680 --> 00:17:47.080 but if you change the prediction, 263 00:17:47.080 --> 00:17:48.360 you can change your emotion, 264 00:17:48.360 --> 00:17:52.160 and you can architect your own experience. 265 00:17:52.160 --> 00:17:55.080 This is a mind-boggling piece of neuroscience. 266 00:17:55.080 --> 00:17:58.160 This is some of the most extraordinary breakthrough. 267 00:17:58.160 --> 00:18:01.040 So, university, I think it was Stanford University, 268 00:18:01.040 --> 00:18:02.480 we did the research, 269 00:18:02.480 --> 00:18:05.320 25 years to discover you have no emotional circuits 270 00:18:05.320 --> 00:18:10.000 in your brain is incredible thought, 271 00:18:10.000 --> 00:18:13.400 that you have much more control over your emotions 272 00:18:13.400 --> 00:18:14.240 than you think. 273 00:18:14.240 --> 00:18:15.800 Does that surprise anyone? 274 00:18:15.800 --> 00:18:18.200 Is anybody really surprised by that data? 275 00:18:19.080 --> 00:18:19.920 Some of you are. 276 00:18:19.920 --> 00:18:21.960 It surprised me when I first thought, 277 00:18:21.960 --> 00:18:23.880 but it also is exciting, isn't it? 278 00:18:23.880 --> 00:18:27.040 I mean, it means that if you change your predictions, 279 00:18:27.040 --> 00:18:29.520 you change your experience. 280 00:18:29.520 --> 00:18:32.000 So, let's talk about the second big idea. 281 00:18:32.000 --> 00:18:36.520 The second big idea is you can rewire your brain 282 00:18:36.520 --> 00:18:38.280 through action. 283 00:18:38.280 --> 00:18:40.560 The reason the five-second rule works 284 00:18:40.560 --> 00:18:42.400 is when you count down, 285 00:18:42.400 --> 00:18:44.120 as you start counting down, 286 00:18:44.120 --> 00:18:46.560 remember your brain goes into pause mode, 287 00:18:46.600 --> 00:18:49.600 it gets the old ways are suspended, 288 00:18:49.600 --> 00:18:52.280 your old reactions, excuses, 289 00:18:52.280 --> 00:18:54.920 lack of feeling motivation, 290 00:18:54.920 --> 00:18:57.280 whatever is suspended for a moment, 291 00:18:57.280 --> 00:18:59.520 anticipation builds as you hit. 292 00:18:59.520 --> 00:19:00.440 Now, here's the strange thing, 293 00:19:00.440 --> 00:19:02.120 your mind knows you're gonna get to zero 294 00:19:02.120 --> 00:19:03.040 and you're gonna move, 295 00:19:03.040 --> 00:19:05.480 and it works anyway. 296 00:19:05.480 --> 00:19:07.360 This is fantastic news. 297 00:19:07.360 --> 00:19:09.120 It works anyway. 298 00:19:09.120 --> 00:19:12.520 So, in that moment, you release your courage, 299 00:19:12.520 --> 00:19:16.400 you release, you get to do what you wanna do, 300 00:19:17.200 --> 00:19:20.160 not what you've talked yourself out of. 301 00:19:20.160 --> 00:19:23.720 And so, most of us spend a good portion of our lives 302 00:19:23.720 --> 00:19:25.600 talking ourselves out of stuff, 303 00:19:27.480 --> 00:19:28.880 whether it's just talking yourself 304 00:19:28.880 --> 00:19:30.560 out of the gym that morning, 305 00:19:30.560 --> 00:19:33.360 talking yourself out of starting that new business, 306 00:19:33.360 --> 00:19:35.800 talking yourself out of speaking to the CEO 307 00:19:35.800 --> 00:19:37.440 about your new idea, 308 00:19:37.440 --> 00:19:39.680 asking your boss for a promotion, 309 00:19:39.680 --> 00:19:41.160 whatever it might be, 310 00:19:41.160 --> 00:19:42.840 whatever it is you're doing, 311 00:19:42.840 --> 00:19:45.080 you're talking yourself out of it. 312 00:19:45.120 --> 00:19:46.920 And what this simple rule does 313 00:19:46.920 --> 00:19:49.480 is it gives you an action point that calls you. 314 00:19:49.480 --> 00:19:52.720 Now, when you keep doing this action, 315 00:19:52.720 --> 00:19:54.640 if you go five, four, three, two, one, 316 00:19:54.640 --> 00:19:56.240 move to go to the gym, 317 00:19:56.240 --> 00:19:57.320 and you keep doing it, 318 00:19:57.320 --> 00:20:00.720 at some point, that highway will go from a little. 319 00:20:00.000 --> 00:20:05.080 footpath to a nice gravel road, to a tarred road, and you will not need the five-second 320 00:20:05.080 --> 00:20:14.080 rule anymore. Once it gets that well-worn, well-structured neural pathways in your mind, 321 00:20:14.080 --> 00:20:20.320 you don't need these mental assist programs to get you there. This is just to get you 322 00:20:20.320 --> 00:20:25.880 going on the new pathway, get you off the old highway of laziness and bad eating and 323 00:20:25.880 --> 00:20:29.800 lack of exercise, as an example. I picked that because I know that will affect everybody. 324 00:20:29.800 --> 00:20:34.040 There are very few people who say, oh, I eat great, I'm really exercised, I'm in great 325 00:20:34.040 --> 00:20:39.840 shape. If there are people like that on the call, I just want to say, on behalf of everyone 326 00:20:39.840 --> 00:20:50.200 else, we hate you. Not really, but well done, well done, if you're that person. I can't 327 00:20:50.200 --> 00:20:54.200 say that because my wife's on the call and she's that person, so there you go. Take it 328 00:20:54.200 --> 00:21:03.600 all back. All is forgiven, come on. The next thing is, if you use the rule to take this 329 00:21:03.600 --> 00:21:11.880 kind of action, whenever you're facing challenging circumstances, difficulties, you'll be surprised 330 00:21:11.880 --> 00:21:20.680 how many opportunities for growth this will actually unlock for you. This idea that, oh, 331 00:21:20.680 --> 00:21:25.120 that's just the way my emotions are, that's just the way I'm wired, that's not true. You're 332 00:21:25.120 --> 00:21:30.080 not wired that way. Your predictions have worn a pathway in your mind to such a degree 333 00:21:30.080 --> 00:21:37.160 it's made you that way, but your emotions aren't you. There's a deeper you that's bigger, 334 00:21:37.160 --> 00:21:43.240 more powerful than your emotions. There's a part of you, your inner being, if you like, 335 00:21:43.240 --> 00:21:50.320 your spirit person in you that's far greater than your mind or your emotions. That's really 336 00:21:50.320 --> 00:21:56.480 good news. So if you caught this idea that you can rewire your brain through this action 337 00:21:56.480 --> 00:22:02.200 and this tool, there are others, but this one is one of the most powerful that I know. 338 00:22:02.200 --> 00:22:08.600 I've just loved using it. So we said there were three points. So the first point we went 339 00:22:08.600 --> 00:22:15.280 through was understand your emotions and the control you have over them. And then we talked 340 00:22:15.280 --> 00:22:24.400 about two, you can rewire your brain through action. And then three, start with one win. 341 00:22:24.400 --> 00:22:30.600 Start with one win. So I picked three. You can pick any one you want, but if you don't 342 00:22:30.600 --> 00:22:35.320 have one, pick one of these. So I'd like you to pick one because in the worksheet, which 343 00:22:35.320 --> 00:22:42.160 you're about to get into, you will be able to fill in which area you want to go after. 344 00:22:42.160 --> 00:22:47.400 So here's one. Let's talk about exercise. We all believe that we should exercise more. 345 00:22:47.400 --> 00:22:51.840 We thought about it many times, et cetera, as we've discussed. But did you know that 346 00:22:51.840 --> 00:23:02.040 exercise is 100% mental? The physical work part is just the result of that mental activity. 347 00:23:02.040 --> 00:23:08.720 And here's the big key there. When you do this pathway well enough, it becomes an identity. 348 00:23:09.440 --> 00:23:16.920 You're not an overweight person trying to exercise. You're a healthy person exercising. 349 00:23:16.920 --> 00:23:21.960 It's like, I'm not somebody trying to give up smoking. And then somebody offers you a 350 00:23:21.960 --> 00:23:28.000 cigarette. You don't say, oh, I'm trying to give up. The identity there is I'm still a 351 00:23:28.000 --> 00:23:32.720 smoker. I'm trying to give up. But if you switch the identity to, again, it's 100% mental. 352 00:23:32.960 --> 00:23:39.120 If you switch the identity to, I'm a non-smoker now. Somebody offers you a cigarette. Oh, I don't 353 00:23:39.120 --> 00:23:44.400 smoke. Notice the difference. Not I'm trying to give it up. I don't smoke. The identity there 354 00:23:44.400 --> 00:23:49.840 is I am a non-smoker. You've switched from smoker to non-smoker. You've switched from 355 00:23:49.840 --> 00:23:56.800 a non-exerciser to an exerciser. You're switching from an unhealthy person to a healthy. I am a 356 00:23:56.800 --> 00:24:02.800 healthy person that is now exercising. You say, well, it's only been a day. Sure, but you've 357 00:24:02.800 --> 00:24:08.240 switched your identity. And now you're on your road. Now we're just going to exercise every day 358 00:24:08.240 --> 00:24:13.680 because your new identity allows you. So what you did is you changed your prediction. 359 00:24:14.320 --> 00:24:18.240 You changed your prediction. My prediction is one day I'm going to stand on the scale, 360 00:24:18.240 --> 00:24:23.040 see the number, and it's going to look different. You notice some of the other, I'm sure you're 361 00:24:23.040 --> 00:24:27.200 hearing some of the other trainings coming through as we're talking. Or number two, 362 00:24:29.280 --> 00:24:34.080 so exercise number one. Number two, productivity. Of course, we've been talking a great deal about 363 00:24:34.080 --> 00:24:40.400 that here at The Edge. And so, you know, one of the, you know, one of the two biggest issues 364 00:24:40.400 --> 00:24:46.080 with productivity is we've talked about is distractions. The ability to manage distractions. 365 00:24:46.080 --> 00:24:53.920 5, 4, 3, 2, 1, turn off all social notifications. 5, 4, 3, 2, 1, turn off all the distractions. 366 00:24:53.920 --> 00:24:59.760 5, 4, 3, 2, 1, start my deep work session. 5, 4, 3, 2, 1, open my 367 00:25:00.000 --> 00:25:05.840 book and write my Monday morning queues. If you got behind in your queue book, super easy way to 368 00:25:05.840 --> 00:25:12.400 get back every Monday morning or even start today if you're a bit behind, write your new to-do list. 369 00:25:12.400 --> 00:25:18.480 Next Monday, new to-do list. Why? Because every month, each time you're transferring things from 370 00:25:18.480 --> 00:25:23.760 last week's list to this week's list, you can ask yourself, can I delete this? Can I delay this? Can 371 00:25:23.760 --> 00:25:29.440 I delegate it or can I automate it? All those mechanisms only kick in if you've actually 372 00:25:29.440 --> 00:25:37.200 started. So what the five-second rule gives you is the ability to start and to take action 373 00:25:37.200 --> 00:25:47.840 and the action rewires your emotions. So for many of you, productivity, right? 374 00:25:48.800 --> 00:25:55.360 Third one you might want is take control of your mornings. Owning your mornings is one of the best 375 00:25:55.360 --> 00:26:00.400 ways to increase your life, your productivity, your sense of well-being, and your sense of 376 00:26:00.400 --> 00:26:08.320 accomplishment. So according to Duke professor Dan Ehrli, he says the first two or three hours 377 00:26:08.320 --> 00:26:16.160 of the day are your brain. Two to three hours after you've woken up, your brain is at its very, 378 00:26:16.240 --> 00:26:21.840 very best. So that's really interesting. So that's not the time to be doing email. 379 00:26:22.560 --> 00:26:27.200 Use it for your deep work, for doing something creative, for moving your business forward. Don't 380 00:26:27.200 --> 00:26:33.120 use your very best time for your very lowest functions. Again, we've done training on that. 381 00:26:34.560 --> 00:26:41.920 Here's another little bit of a shocking theory. Again, more research and about the idea 382 00:26:42.640 --> 00:26:48.240 that every time if you hit the snooze button, it actually has a harmful brain. 383 00:26:49.520 --> 00:26:56.400 It harms certain brain functions and that harmful effect can last up to four hours. 384 00:26:58.880 --> 00:27:05.920 So no more snooze buttons. The snooze button might be the worst invention for human psychology ever. 385 00:27:06.000 --> 00:27:15.920 It's very damaging. You put yourself into a very unusual, unnatural mental state. I'll just leave 386 00:27:15.920 --> 00:27:19.600 it at that. Well, we'll skip the science because I want to land this. I want to give you a chance 387 00:27:19.600 --> 00:27:23.520 to break up into a breakout session. So Jenny, back to you.