(*)뇌를 이기고 행동으로 이끄는 '5초 법칙' - 성공스낵

★여러 번 읽고 볼 것★

Melanie Robbins는 미국 텔레비전 호스트, 저자 및 동기 부여 연사입니다.
* TED 토크, 『How to stop screwing yourself over』
* 그녀의 저서, 『5 second rule』

(원문)

There are so many people in the world
and you know you may be watching this right now
and you have these incredible ideas
and what you think is missing is motivation
and that's not true

Because of the way that our minds are wired
and the fact about human beings is that
We are not designed to do things that are uncomfortable or scary or difficult.
Our brains are designed to protect us from those things.
Because our brains are trying to keep us alive:
- in order to change
- in order to build a business
- in order to be the best parent the best spouse

To do all those things that you know you want to do:
- with your life
- with your work
- with your dreams
you're gonna have to do things that are difficult uncertain or scary
which sets up this problem for all of us
You're never gonna feel like it.
Motivations garbage.
You only feel motivated to do the things that are easy, right?

Oh I know exactly why that is because I've studied this so much
Because for me one of the hardest things to figure out was
'Why is it so hard to do the little things that would improve my life?'

and what I've come to realize is that our minds are designed to stop you at all costs from doing anything that might hurt you
and the way that this all happens is it all starts with something super subtle that none of us ever catch
and that is with this habit that all of us have that nobody's talking about

We all have a habit of hesitating.
We have an idea.
you're sitting in a meeting,
you have this the incredible idea,
and instead of just saying it you stop and you hesitate.

Now what none of us realize is that when you hesitate just that moment that micro moment that small hesitation it sends a stress signal to your brain it wakes your brain up and your brain all of a sudden goes

(Brain thinks)
"Oh, wait a minute. Why is he hesitating? He didn't hesitate when he put on his spikey sneakers. He didn't hesitate with the really cool track pants. He didn't hesitate with the NASA t-shirt. Now he's hesitating to talk something must be up!"

So then your brain goes to work to protect you.
It has a million different ways to protect you.
One of them is called the spotlight effect.
It's a known phenomenon where your brain magnifies risk.

Why?
To pull you away from something that it perceives to be a problem.
So you can truly trace every single problem or complaint in your life to silence and hesitation. Those are decisions and what I do and what's changed my life is waking up and realizing that motivations garbage. I'm never gonna feel like doing the things that are tough for difficult or uncertain or scary or new.

So I need to stop waiting until I feel like it.
Your life comes down to your decisions and if you change your decisions you will change everything.

I needed confidence
I needed courage

In the scheme of life hitting the snooze button is not that big of a deal.
But here's the thing about life.
None of us wake up and say "Today is the day I destroy my life!"

What we do is:
- we check out because it feels overwhelming
- we check out because we're afraid
- we check out because we start listening to self-doubt

And then we make these teeny tiny decisions all day long we don't even realize it:
- a decision to not get up on time
- a decision to not eat the right thing
- a decision to snap at your kids
- a decision to not speak in a meeting
- a decision to not look for a job
- a decision to not deal with your finances
- a decision to not call your parent

All-day long these tiny decisions that take you so far off track.
Then you wake up like I didn't
and you look at your life and you think 'How the hell did I get here?'
and more importantly 'How do I get back over there?'
and you have no idea

So I was so trapped
and I know from your story you felt the same way like you knew that there was more in store for you but you couldn't figure out how you closed the gap
- How do you find the power that's in you?
- How do you discover your greatness?
- How do you solve these problems feels so overwhelming?

I got in this struggle with myself that a lot of us find ourselves in
and that is you get trapped in what I call the 'Knowledge-Action Gap'

You know what to do.
But you can't seem to make yourself do it, right?

But how do you get out of your head and stop thinking about what you need to do and actually do it?

In my case this stuff was pretty easy.
- Get up on time.
- Make breakfast for the kids.
- Get them on the bus.
- Start looking for a job.
- Be nicer to husband.
- Don't drink so much.
- Instead of isolating yourself pick up the phone and call a friend.
- Get yourself out into the woods and go for a walk start running again.

Like all these little things that I was capable of but I couldn't get out of here.
If you're stuck that's the problem is you're in your head you're thinking.
That is the universal problem and it all starts with this knowledge of what to do and then you hesitate and you think about whether or not you feel like doing.

When you set goals when you have an intention on something that you want to change about your life your brain helps you. What it does is it opens up a checklist and then your brain goes to work trying to remind you of that intention that you said.
It's really important to develop the skill, the skill of knowing how to hear that inner wisdom and that intention kicking in and leaning into it quickly.
So for me my brain saying, "That's it right there. Move as fast as a rocket, Mel."

I wanted to change my life.

I think most people that are miserable or that are really like dying to be great and dying to have more.
- we want to change.
- we want to live a better life.
- we want to create more for our families.
- we want to be happier.

It's about how do you go from knowledge to actions.
So the first thing in the story that's important is realizing that the answer was in me and my mind was telling me pay attention.

Anyway the next morning the alarm goes off and I pretended NASA was there. It's the stupidest story. I literally went five four three two one I counted out loud and then I stood up. And I'll never forget standing there in my bedroom it was dark it was cold it was winter in Boston.

For the first time in three months I had beaten my habit of hitting the snooze button. I couldn't believe it and I thought 'Wait a minute counting backwards said is the dumbest thing I've ever heard in my entire life!'

Well the next morning I used it again and it worked. The next morning I used it again. It worked the next morning. I used it again and it worked. And then I started to notice something really interesting. There were moments all day long just like that five-second moment in bed. Where I knew knowledge what I should do and if I didn't move within five seconds my brain would step in and talk me out of it.

Every human being has a five-second window might even be shorter for you. You have about a five-second window in which you can move from idea to action before your brain kicks into full gear and sabotages any change in behavior. Because remember your brain is wired to stop you from doing things that are uncomfortable or uncertain or scary.

It's your job to learn how to move from those ideas that could change everything into acting on them.

When you understand the power of a five second decision and you understand that you always have a choice to go from autopilot to decision maker, everything in your life will change.
- you will be a different negotiator
- you will be different in sales
- you will be unstoppable in the gym

Because you will realize the amount of garbage that you put in the way:
- of your hopes
- of your dreams
- of your potential
- of your confidence
- of your courage

Everything comes down to the decisions that you make.
We all know what to do.
None of us know how to make ourselves do it.

So I started researching it why does something so stupid work. Why? Why does something so silly create such powerful and profound change?

Well, here's why.
The rule is a form of metacognition(메타인지). Metacognition is a fancy-pants terms that means something really simple.

You can outsmart your own brain in furtherance of goals. There are tricks that you can use. That actually outsmart the tricks your brain plays on you.

In furtherance of a higher purpose, we all know this:
- you can restrain yourself if you're in a situation that calls for it
- you can jump into a raging river to save your dog or your kid
- you can direct yourself in ways if it's important to you
and so the rule what it does is it does something really remarkable.

When you count backwards five four three two one, what you're actually doing is you're interrupting what researchers call 'habit loops' that get encoded as closed-loop patterns in your basal ganglia(기저핵). So when you go five four three two one, it interrupts what's going on here that's spinning without you thinking and it moves and awakens your prefrontal cortex(전두엽 피질).

So when you hit one, your habit has been interrupted so:
- you've interrupted self-doubt
- you've interrupted maybe snapping at your kids
- you've interrupted the desire to grab for a drink
- you've interrupted procrastination(지연)

You've also by counting backwards done an action it's awakened and your prefrontal cortex that is the part of the brain that you need that's awake when you're changing behavior when you're learning new things.

When you hit one, it's also a prompt. So in the language of research you'll hear people talk about starting rituals. That is something that's proven to help you learn a new habit the five-second rule when you repeat it becomes a starting ritual:
- that triggers you to act with confidence
- that triggers you that this is a moment for courage
- that triggers you to shift gears

Because you've also done the manual work of awakening the part of the brain that you need to change, you've set yourself up for success.
It doesn't work if you count up because you can keep going and also counting up the require focus. If you count backwards five four three two one, it again awakens the prefrontal cortex and it prompts you to move.

Because it requires you to focus, it's not a habit.
It will become a habit that prompts you to have confidence and courage. But in the beginning it interrupts patterns of behavior that you do on autopilot. It helps you assert control and it teaches you how to become the kind of person that moves from thinking about something to actually doing it.

I think we are all flawed and that's the beauty of who we are. And instead of trying to make yourself perfect in every area, it's so much easier when you accept the things that you are terrible at or that are your weaknesses.

So figure out how to, instead of fighting those things, actually trick it.
Because the truth is that:
- you are never going to feel ready to make these changes.
- you are never going to feel like doing them.

But you can always make a decision that's always in your control.
- Staying with somebody that treats you like garbage is a decision.
- Staying at a job that you hate is a decision.
- Staying in the body that you are not proud of is a decision.

Is it going to be easy?
No, it's not going to be easy to change.
It's simple. Use the five-second rule to force yourself to do that stuff. Change comes down to five-second decisions and this is why the five-second rule is important for everybody to know. It's your job to push yourself.

Whoever you are, you will struggle with self-doubt.
And everybody that you admire, everybody. The list is the same Oprah Winfrey and I want to be like Tom and I want to be like Branson and I want to be like Jay-Z and I want to be like everybody is listed. Bill Gates.

Do you know what those people do?

They do not have the habit of hesitating.

They trust themselves.