Fortitude Fridays #19

Read Time: 5 mins

 

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Quote to Ponder:

“Rome wasn’t built in a day, but they were laying bricks every hour.”

-John Heywood, English playwright

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Continuous effort, regardless of pace or circumstance, lays the foundation of greatness.

Keep putting in the work, brick by brick.

​*I never knew the second part of this quote until recently, but I have a deeper appreciation knowing it now.

 

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Question to Ask Yourself:

If I were to repeat this day for the next 100 days, would it lead to an improvement or a decline in my life?

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Frequently, we tend to view our lives from a narrow, zoomed-in perspective.

However, it's crucial to step back and adopt a broader outlook. Taking the time to zoom out enables us to evaluate the overall quality of our actions and ensure they align with our goals and vision.

So take a moment to ask yourself this question and be brutally honest with yourself.

Habits have a compounding effect over time, so it's crucial to consider whether our habits are propelling us forward towards our aspirations or veering us off course. Positive habits that resonate with our goals can lead to transformative changes over 100 days, while harmful habits may hinder progress and bring negative consequences.

Consider this analogy: A pilot's navigation, just 1 degree off, can lead an aircraft approximately 1.75 miles away from the intended destination after 100 miles due to cumulative error.

Similarly, the small choices we make daily, when repeated, can have a significant impact on our life's trajectory.

Make frequent and timely adjustments to stay on the right path.

 

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Article to Read:

​How Andrew Huberman Got America to Care About Science​

By Jamie Ducharme for TIME

I was introduced to Dr. Huberman's neuroscience podcast, the Huberman Lab, in late 2021 and I have been hooked ever since. As a kid that grew up watching Mr. Wizard and Bill Nye the Science Guy, this is a podcast I can get behind. Without a doubt, it stands as my favorite weekly podcast, providing interesting discussions of neuroscience based topics and tools for everyday life.

This article provided a captivating glimpse into his background and his compelling journey of the Huberman Lab. If you've been intrigued by this Stanford neuroscientist who has risen to fame in the world of science, this is a must-read.

You can also check out him out here.

 

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Tactic to Try: The Five Second Rule

The “5 Second Rule” is a concept popularized by Mel Robbins, a motivational speaker, author, and life coach. And no, this has nothing to do with picking up food off the floor.

This rule serves as a simple yet potent tool to empower individuals to take action, conquer hesitation, anxiety, and self-doubt in their lives. Mel conceived this idea during a challenging phase in her life when she essentially hit rock bottom, starting with a basic action like getting out of bed without hitting the snooze button. You can watch her discussion about it with Tom Bilyeu here.

The foundation of the 5 Second Rule revolves around recognizing an impulse to act on a goal or task and acting within five seconds before your mind attempts to dissuade you with self-doubt or distractions. It’s about bypassing the brain’s tendency to overthink and create barriers to progress. Our brain is wired to stop us from doing things that are uncomfortable, scary or difficult. We need to learn how to transition from an idea that could revolutionize everything to the action that ignites the change.

Here’s how it works:

1. Notice the Impulse: Become aware of the moment when you feel compelled to align your actions with your goals or values. This could include anything from starting a challenging conversation to tackling a difficult task.
2. Count Down 5-4-3-2-1: Once you sense the impulse, count down backward from five to one, similar to a rocket launch countdown. This countdown acts as a trigger to transition from thinking mode to action mode, preventing your brain from derailing your intentions.
3. Take Immediate Action: As you reach “1,” it’s crucial to act immediately on the impulse or the task you want to accomplish. By acting swiftly, you thwart self-doubt and distractions that could hinder your progress.

Why does it work?

While it lacks traditional scientific validation, the Five Second Rule falls under the concept of metacognition, which involves thinking about one’s own thinking and learning. In essence, you can outsmart your brain in pursuit of your goals, using certain tactics to overcome the tricks your brain plays on you when striving for a higher purpose. Similar principles can be observed in stories of people displaying extraordinary courage in emergent situations.

The underlying principles of the 5 Second Rule align with psychological and behavioral concepts studied and understood by researchers because it is able to:

• Interrupt established habit loops, shifting focus to the prefrontal cortex, which can help overcome self-doubt, fear, anxiety, procrastination, and other negative behaviors.
• Activate the prefrontal cortex, this is part of your brain necessary for behavioral change and learning
• Create a prompt for the start of an action at the “1” in the countdown.
• Develop a starting ritual which is essential for instilling confidence and reinforces the courage to act.
• Engage focus from the effort of counting backwards. That's precisely why NASA, military personnel, and elementary teachers employ it – it demands deliberate focus when counting backwards, breaking free from the ingrained habit of counting up.

While these principles offer plausible explanations for the effectiveness of the 5 Second Rule, its success may vary among individuals. Consistent application and relevance to specific situations contribute to its efficacy, much like many self-help techniques.

You can apply the 5 Second Rule in various daily scenarios to conquer procrastination, boost momentum, and prompt action:

• Getting out of bed straightaway instead of hitting snooze
• Taking the initiative in challenging tasks or conversations (my personal favorite)
• Prioritizing health by avoiding temptations or distractions
• Confidently speaking in public or contributing ideas in group settings
• Stepping out of your comfort zone to confront fears
• Making decisions without excessive overthinking or hesitancy
• Responding promptly to important emails or texts

Remember, the 5 Second Rule isn’t a one-size-fits-all solution, but it holds tremendous potential to help you act decisively when hesitation arises. Consistent practice can break the cycle of overthinking and procrastination, leading to heightened productivity, enhanced confidence, and personal growth in various aspects of life.

Give it a try and let me know how it goes!

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Thanks for reading and I hope you have a marvelous weekend! Until next week...

You got this,