Name: 5秒法則 ❖ 梅爾·羅賓斯 (The 5 Second Rule ❖ Mel Robbins)
Uploaded: 2026-01-10T11:31:49.000Z
Duration: 6 min 47 s

未來簡單式

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.

當你瞭解五秒鐘決定的力量，並且知道你隨時可以從自動導航切換到決策者，你的人生將會徹底改變。

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.

你會成為一個不同的談判者，在銷售上也會有不同表現，在健身房裡你會無敵，因為你會意識到自己阻礙了多少希望、夢想、潛力、自信和勇氣。

Everything comes down to the decisions that you make.

None of us know how to make ourselves do it.

但我們都不知道該如何強迫自己去做。

And I think most people that are miserable or that are, that are really like dying to be great and dying to have more, we want to change, we want to live a better life.

我想，大多數感到痛苦，或是渴望變得偉大、渴望擁有更多的人，我們都想改變，都想過更好的生活。

Again, it's about how do you go from knowledge to action?

再次，這是關於你如何將知識轉化為行動？

So the first thing in this story that's important is realizing that the answer was in me.

所以故事裡第一個重要的就是意識到，答案就在我裡面。

And my mind was telling me, pay attention.

The next morning the alarm goes off and I pretended NASA was there.

第二天早上鬧鐘響了，我假裝 NASA 在那裡。

And I'll never forget standing there in my bedroom.

我永遠不會忘記站在臥室裡的感覺。

It was dark, it was cold, it was winter in Boston.

那時天很黑，很冷，那是波士頓的冬天。

And for the first time in three months, I had beaten my habit of hitting the snooze button.

三個月來，我第一次戰勝了按貪睡按鈕的習慣。

And I thought, wait a minute, counting backwards, that is the dumbest thing I've ever heard in my entire life.

然後我想，等一下，倒數計時，這是我這輩子聽過最蠢的事了。

Well, the next morning I used it again and it worked.

隔天早上，我又用了一次，而且奏效了。

The next morning I used it again and it worked.

And the next morning I used it again and it worked.

And then I started to notice something really interesting.

然後我開始注意到一件很有趣的事。

There were moments all day long, all day long, just like that five second moment in bed where I knew knowledge, what I should do.

一整天，一整天都有那種時刻，就像在床上的那五秒鐘一樣，我知道知識，知道我該做什麼。

And if I didn't move within five seconds, my brain would step in and talk me out of it.

如果我沒有在五秒內行動，我的大腦就會介入，說服我放棄。

Every human being has a five second window, might even be shorter for you.

每個人都有一個五秒鐘的窗口，對你來說可能更短。

You have about a 5 second window in which you can move from idea to action before your brain kicks into full gear and sabotages any change of behavior.

你大約有五秒鐘的時間可以從想法轉為行動，否則你的大腦就會全速運轉，破壞任何改變行為的機會。

Because remember, your brain is wired to stop you from doing things that are uncomfortable or uncertain or scary.

因為請記得，你的大腦天生就會阻止你去做那些讓你感到不舒服、不確定或害怕的事。

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

你的工作就是學會如何在那些能改變一切的想法，和在最短暫的時刻將它們付諸行動之間轉換。

I should tell you the science behind it, Because I'm going to be honest with you, it is stupid.

我應該跟你說說背後的科學，因為老實說，這真的很瞎。

Had I ever thought that I would find myself eight years after discovering it, spending my days telling people about the five second rule.

我從來沒想過，在我發現這個規則八年後，我會每天都在跟別人講「五秒法則」。

First of all, I would have picked a different name because it reminds you of the one where you have to like pick up food within five seconds off the floor, right?

首先，我應該取個不同的名字，因為它會讓你聯想到那種食物掉到地上五秒內要撿起來的規則，對吧？

I never intended to tell anybody because I went from getting up on time and waking up on time to shaking up my entire life.

我從來沒打算告訴任何人，因為我從準時起床、準時醒來，變成徹底改變了我的人生。

Why does something so silly create such powerful and profound change?

為什麼這麼簡單的事情，卻能帶來這麼強大而深刻的改變？

Metacognition is a fancy pants terms that means something real simple.

後設認知聽起來很厲害，但意思其實超簡單。

You can outsmart your own brain in furtherance of goals.

你可以運用一些小技巧，讓自己的大腦為了達成目標而聽話。

There are tricks that you can use that actually outsmart the tricks your brain plays on you in furtherance of a higher purpose.

有些技巧能讓你反過來，破解大腦對你設下的陷阱，進而達成更遠大的目標。

You can restrain yourself if you're in a situation that calls for it.

如果情況需要，你當然可以約束自己。

You can jump into a raging river to save your dog or your kid.

你可以跳進湍急的河流去救你的狗狗或小孩。

You can direct yourself in ways if it's important to you.

如果對你來說很重要，你當然可以引導自己。

And so the rule, what it does is it does something really remarkable when you count backwards.

所以這個規則，當你倒數時，它會做一件非常了不起的事。

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.

你其實是在打斷研究人員稱之為習慣迴路的東西，這些習慣迴路被編碼在你基底核中，形成閉鎖迴路模式。

That's the part of the brain where your feelings, where your emotions, every habit that you have, which is nothing more than behavior that you repeat that you don't even think about.

那個腦部區域，就是你的感覺、你的情緒，你所有的習慣所在，而習慣不過是你重複的、甚至不加思考的行為。

When you go, 5, 4, 3, 2, 1, it interrupts what's going on here that's spinning without you thinking.

當你說出5、4、3、2、1時，它就打斷了這裡正在無意識運轉的一切。

And it moves and awakens your prefrontal cortex.

它會啟動並喚醒你的前額葉皮質。

So when you hit one, your habit has been interrupted.

所以當你數到一時，你的習慣就被打斷了。

You've interrupted maybe snapping at your kids.

你可能就打斷了對孩子們大吼大叫。

You've interrupted the desire to grab for a drink.

You've also, by counting backwards, done an action.

你也透過倒數計時，採取了一個行動。

That is the part of the brain that you need, that's awake when you're changing behavior, when you're learning new things.

那是你需要的腦部區域，當你在改變行為、學習新事物時，它就會啟動。

當你數到一時，這也是一個提示。

So in the language of research, you'll hear people talk about starting rituals.

所以研究上，你會聽到人們談論啟動儀式。

That is something that's proven to help you learn a new habit.

這是被證實能幫助你學習新習慣的方法。

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.

五秒法則，當你重複練習，它就會變成一個啟動儀式，促使你採取行動，充滿自信，這是一個需要勇氣的時刻，讓你轉換檔位。

And 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.

而且因為你已經做了喚醒你大腦中需要改變的那個部分的腦力激盪，你已經為成功鋪好了路。

It doesn't work if you count up, because you can keep going.

如果你從一數到十，它就沒用了，因為你可以一直數下去。

And also, counting up doesn't require focus.

而且，從一數到十也不需要專注。

It again awakens the prefrontal cortex, and it prompts you to move.

它又會喚醒你的前額葉皮質，並促使你行動。

When you start to use it and then you read about it, you'll see that it's being used all over the place.

當你開始使用它，然後閱讀相關資訊時，你會發現它被廣泛應用。

They use it in the armed services order to align troops and get them to start an exercise.

軍隊會用它來整隊，讓他們開始操練。

At big assemblies to get a huge room full of kids to stop talking.

在大型集會時，讓一大群小孩安靜下來。

It will become a habit that prompts you to have confidence and courage.

它會變成一個讓你充滿自信和勇氣的習慣。

But in the beginning, it interrupts patterns of behavior that you do on autopilot.

但一開始，它會打斷你自動駕駛時的行為模式。

it teaches you how to become the kind of person that moves from thinking about something to.

它教你如何成為那種會從想到某件事，進而