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Overcoming Procrastination and Self-Doubt with Mel Robbins’ 5 Second Rule

Overcoming Procrastination and Self-Doubt with Mel Robbins’ 5 Second Rule


Mel Robbins is a well-known American author, motivational speaker, and life coach who has helped millions of people transform their lives. She is best known for her groundbreaking book “The 5 Second Rule”, which has sold over 17 million copies worldwide and has been translated into 36 languages. The book offers a simple yet powerful technique for overcoming procrastination, self-doubt, and fear, and has been praised by readers and critics alike for its practicality and effectiveness.

In addition to her book, Mel Robbins is a highly sought-after speaker, delivering keynotes and workshops that inspire and motivate audiences around the world. Her TEDx talk “How to Stop Screwing Yourself Over” has been viewed over 27 million times, making it one of the most-watched TED talks of all time. Mel Robbins is also a regular contributor to major media outlets such as CNN, NBC, and SUCCESS magazine, where she shares her insights and strategies for personal and professional success.

Interviewer: Hi Mel, it’s great to have you with us today. Can you start by telling us a little bit about your background and how you got into the personal development space?

Mel Robbins: Sure, thanks for having me. I actually started my career as a criminal defense attorney, but I wasn’t happy in my job and felt unfulfilled. So, I started exploring personal development and discovered that I had a passion for helping people make positive changes in their lives. I eventually left my legal career and started working as a life coach and motivational speaker, and that’s how I got into the personal development space.

Interviewer: That’s really interesting. Your book “The 5 Second Rule” has been a huge success and has helped millions of people overcome procrastination and self-doubt. Can you tell us a little bit about the concept behind the 5 Second Rule and how it works?

Mel Robbins: Sure. The 5 Second Rule is a simple but powerful technique for overcoming the hesitation and fear that hold us back from taking action. The idea is that when you have an impulse to act on a goal or intention, you count down from 5 to 1 and take action when you reach 1. This interrupts the habit loop in your brain that causes you to hesitate, and it helps you take action before your brain can talk you out of it.

Interviewer: That’s really fascinating. You’re also a highly sought-after speaker and have given keynotes all over the world. What’s your approach to public speaking, and how do you connect with your audience?

Mel Robbins: For me, it’s all about being authentic and relatable. I share my own struggles and challenges with my audience, and I try to connect with them on a personal level. I also try to make my talks practical and actionable, so that people can leave with specific strategies and tools they can use in their own lives.

Interviewer: That’s great advice. W what’s next for you? Are there any new projects or initiatives that you’re working on?

Mel Robbins: Yes, I’m actually working on a new book that will be coming out later this year. It’s called “The High 5 Habit”, and it’s all about how to build better connections and relationships with the people in your life. I’m also continuing to give keynotes and workshops, and I’m excited to be launching some new online courses and programs in the coming months.

Interviewer: Can you share some tips for people who may be struggling with motivation or finding it difficult to stick to their goals?

Mel Robbins: Absolutely. One of the biggest obstacles to motivation is feeling overwhelmed or paralyzed by the size of your goals. So, I always encourage people to break their goals down into small, actionable steps that they can take each day. This not only makes the goal more manageable, but it also helps build momentum and confidence.

Another tip is to find an accountability partner or group. Having someone who can hold you accountable and provide support and encouragement can be incredibly powerful in keeping you motivated and on track.

Finally, I always remind people to be kind to themselves and not get too caught up in perfectionism. Making mistakes and experiencing setbacks is a natural part of the process, and it’s important to give yourself grace and keep moving forward.

Interviewer: That’s great advice. You’ve had a lot of success in your career, but I’m curious if there have been any failures or setbacks that have shaped your journey?

Mel Robbins: Oh, definitely. I’ve had plenty of failures and setbacks along the way. In fact, my first book was rejected by 40 publishers before it was finally picked up. But each setback was a learning opportunity and helped me grow and evolve as a person and a professional. I’ve learned that failure is not something to be feared or avoided, but rather something to embrace as a natural part of the growth process.

Interviewer: That’s a great mindset to have. Finally, what advice would you give to someone who is looking to make a big change in their life but may be hesitant to take the first step?

Mel Robbins: My advice would be to start small and focus on taking consistent action. Don’t worry too much about the end result or how long it will take to achieve your goal. Just focus on the next step you can take and keep building momentum. And remember, it’s never too late to make a change and start living the life you want. It may not be easy, but it’s always worth it.

Interviewer: Your TEDx talk “How to Stop Screwing Yourself Over” has been viewed millions of times and has resonated with people around the world. Can you tell us a little bit about the message of the talk and why it’s so impactful?

Mel Robbins: The message of the talk is all about taking responsibility for your life and making the choices that will lead you to the results you want. It’s about recognizing the ways in which we hold ourselves back through self-doubt, fear, and negative self-talk, and how we can break those patterns and start taking action towards our goals. I think the talk has resonated with so many people because it’s a message that we all need to hear at some point in our lives. It’s a reminder that we have the power to change our circumstances, but it’s up to us to take that first step.

Interviewer: That’s a really powerful message. You’ve talked a lot about the importance of taking action and not getting stuck in analysis paralysis. Can you share some tips for overcoming procrastination and taking action?

Mel Robbins: One of the best ways to overcome procrastination is to use the 5 Second Rule I mentioned earlier. When you feel the urge to procrastinate or hesitate, count down from 5 to 1 and take action when you reach 1. This interrupts the habit loop in your brain and helps you take action before your mind can talk you out of it.

Another tip is to focus on the benefits of taking action, rather than the discomfort or difficulty of the task. By visualizing the positive outcomes of completing a task, you can build motivation and momentum to get it done.

Finally, it’s important to be mindful of your self-talk and the stories you tell yourself about your abilities and limitations. By challenging negative self-talk and replacing it with more positive and empowering beliefs, you can boost your confidence and overcome procrastination.

Interviewer: Those are really helpful tips. Is there anything else you’d like to share with our audience?

Mel Robbins: I would just like to remind everyone that change is possible, no matter where you are in your life right now. It’s never too late to start a new chapter or pursue a new goal. And remember, the most important thing is not where you are right now, but where you’re headed and the progress you’re making along the way. So, keep taking those small, consistent steps towards your goals, and you’ll be amazed at how far you can go.

Interviewer: Before we go, can you tell our readers where they can learn more about you and your work?

Mel Robbins: Sure. You can visit my website at to learn more about my books, speaking engagements, and coaching services. You can also find me on social media, where I share daily tips and inspiration to help you take action and transform your life.

Interviewer: Great, thanks again, Mel.

Mel Robbins: Thank you.

In conclusion, Mel Robbins is a remarkable figure in the personal development space who has helped millions of people transform their lives through her motivational speeches, books, and coaching. Her innovative techniques and actionable advice have resonated with people around the world, and her TEDx talk is one of the most-watched talks of all time. Her simple yet powerful techniques, such as the 5 Second Rule, have helped people overcome procrastination, self-doubt, and fear, and her message of personal responsibility and taking action has inspired countless individuals to make positive changes in their lives.

Overall, Mel Robbins is a shining example of what can be accomplished when we overcome our limiting beliefs and take action towards our goals. Through her work, she has empowered people to break through their self-imposed limitations and pursue the life they truly want. Mel Robbins is a true inspiration to us all, and her impact on the personal development space will continue to be felt for years to come.

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