There is a “Golden Rule of Habits” and it is very simple: In order to change
any bad habit, you must replace the behavior pattern that you repeat. I will explain
this in detail in Part 4 of the book. I’ll teach you how to end the mental habits of
worrying, anxiety, panic, and fear using the #5SecondRule in combination with all
the latest research.
For now, what you need to know is this—the #5SecondRule and its countdown
trick, 5- 4- 3- 2- 1- GO, will become your new behavior pattern. Instead of holding
back, you’ll 5- 4- 3- 2- 1 to push forward. The countdown is also what researchers
call a “starting ritual.” Starting rituals interrupt your bad default patterns and trigger
new, positive patterns.
If you master the Rule you will reprogram your mind. You will teach yourself
new behavior patterns. Instead of defaulting to worry, hesitation, and fear, you will
find yourself automatically acting with courage. Over time, as you take more and
more steps forward, you’ll discover something else—real confidence and pride in
yourself. The authentic kind that comes when you honor your goals and accomplish
small wins that are important to you.
Everything that you think might be set in stone, including your habits, mindset,
and personality are flexible. The implications of this for your life are absolutely
thrilling. You can change your “default” mental settings and your habits one five-
second decision at a time. Those small decisions add up to major changes in who
you are, what you feel, and how you live.
Change your decisions and you’ll change your life. And what will change your
decisions more than anything? Courage.