This ppt contains the summary of the book 5 second rule. 5 second rule is a Book by Mel Robbins which could help us get out of the bad phases of our lives. The books helps us to get confident, proud of ourselves, inspire us, live a healthier life, relieve us from anxiety and depression and make us happier.

1. Agar main aapko kahun ki sirf 5
second mein aapki zindagi
badal sakti hai, toh kya aap
vishwaas karenge?
INTRODUCTION

2. Kya aapne kabhi mehsoos kiya
hai ki aap atak gaye hain,
motivation ki kami mehsoos kar
rahe hain, ya apni zindagi mein
karyavahi karne mein kathinai
mehsoos kar rahe hain?
INTRODUCTION

3. Aaj, hum 5-Second Rule ki
shakti ko samajhenge aur
dekhenge ki yeh hamari zindagi
ko kaise badal sakta hai.
INTRODUCTION

4. THE 5 SEC
RULE
Author - Mel Robbins
BOOK SUMMARY
Inspired Jeevan Summaries

5. NAMASKAR
Shakti Savarn - Educator

6. Kya aapne kabhi aise
mehsoos kiya hai ki aap ek
rut mein phas gaye hain,
wahi aadatein dohra rahe
hain aur azaadi paane mein
asafal mehsoos kar rahe
hain?
1. Discovering the 5-Second Rule
& Why It Works!

7. 2009 mein, Mel Robbins, jo ki 41 saal ki thi, apne
jeevan ke vibhinn pehluon mein samasyaon ka
saamna kar rahi thi.
Vittiy sthirta se joojh rahi the, career aur shaadi
mein asantushti, aur atmavishvas ki kami.
Ek haanikarak aadat loop mein phas gaye, jiske
parinaamswaroop din ke vyast samay mein
hulchul hoti thi aur nirasha ki bhavana aati thi.
1.1 Inspiration

8. Ek roket launch vigyapan dekhna Mel Robbins ke
liye ek nayi udaan ka prerna srot bana.
5-4-3-2-1 ginte hue prerna milne par, unhone apne
habitual vyavahar ko badalne ki ek yojna taiyar ki.
1.2 Epipheny (Udaan)

9. Agli subah, Mel ne apne aap ko bistar se uthane ka
dridha nischay kiya, 5-4-3-2-1 ginte hue - Lets’ get
out of the BED.
Nirasha aur nishchayahinata (being in comfort
zone) ke bhavnaon ko harake, unhone apne
mansikta mein ek mahatvapurna parivartan ki
shuruaat ki.
Aur ye kaam kar gaya.....
1.3 Disciplined start

10. Mansik Parivartan: Peechhe se ginti karna ek
mansik parivartan ko trigger karta hai, habitual
soch vichar ko completely change karta hai.
Asserting Control: Bahaane ko rokta hai aur
dimaag ko karyon par niyantrit (Controlling our
actions) karne ka protsahan deta hai.
Sharirik Parivartan: Sharirik parivartan ko laata
hai, dimaag ko punah saamyavasthit(align) karne
mein madad karta hai.
Prefrontal Cortex Ka activation: Ek shuruaati ritual
ke roop mein kaam karta hai, prefrontal cortex ko
active karta hai, jo dhyan (focus) aur ichhaanusaar
kriya(deliberate action) ke liye zimmedar hai.
1.4 Mechanism: Why it works?

11. Dimag mein ek naye pattern sthapit karta hai,
dheere-dheere nakaratmak vichar
pranaliyon(patterns) ko badal deta hai.
5-4-3-2-1 niyam ka lagatar abhyas negative
thinking patterns ko bighaad deta hai, jaise chinta,
self-doubt aur fear.
Ek shuruaati ritual ke roop mein, positive
behavioural patterns ko sthapit karta hai, aur
dimag ko punah reprogramme kar deta hai.
1.5 Reprogramming the Brain

12. 2. THE POWER OF COURAGE
Aapke liye bahaduri ka kya arth hai,
aur aapko kya lagta hai ki yeh
humare lakshyon ko prapt karne
mein kis tarah madad karta hai?

13. 2.1 LETS’ SEE OUR HISTORY
Hamein itihas mein dekha hai ki log duniya ke nainsaafiyo
ke khilaaf awaaz uthate hain.
Vyakti jaise Martin Luther King Jr. ne apne aur kale samuday
ke dwara anubhav kiye gaye asamanataon ke baare mein
baat ki, lekin unhone ye kaise kiya? Unhone apni fears ka
kaise samna kiya?
Shayad aap sabse bade Civil Rights Movement ko lead nahi
karna chahte, shayad aap bas subah jaldi uthne, ya apne
boss se hike ki soch rahe hain, lekin ye sab ek cheez ki
zaroorat hai: COURAGE.

14. 2.2 STORY OF ROSA PARKS
Pehle, hum Rosa Parks ki kahani ko dekhte hain jo ek safed
yatri ke liye apni bus ki seat chhodne se inkar kiya.
Us waqt, Rosa ne apne rights ke liye khada hone ka
COURAGE kiya, jo ek chhota sa kadam tha jisne American
Civil Rights Movement ko shuru kiya- Small steps matter.
Rosa Park ke arrest ke kuch din baad, log alag hokar
segregated buses ke khilaaf ek protest ka aayojan karne
lage aur unhone ek naujawani pracharak ko protest ki
aguvaai karne ke liye chuna. Woh pracharak? Martin Luther
King Jr.

15. 2.3 COURAGE
1956 mein ek interview mein, Rosa Parks ne spasht kiya ki
woh bas aur daba kar nahi rah sakti thi.
Lekin us pal jab uunhone apne liye ek stand liya, tab unhone
bahut bada COURAGE ka pradarshan kiya.
Rosa Parks ko pata nahi tha ki unka hosla aakhir mein itna
kuch badal dega, bilkul waise hi jaise aap aaj apne andar ke
hausle ko azaad karne tak apne baare mein jaante nahi hain.
Hosla ek janm adhikar hai jo hamare andar hai. Shayad aap
abhi saare jawab nahi jaante, lekin aapko apni zindagi ko
badalne ki yatra ki shuruaat karne ke liye sirf 5 sec. chahiye.

16. 2.4 DO IT NOW
To aapko apni zindagi ko badalne ki koshish mein kab karya
shuru karna chahiye? Abhi! Zindagi ke sapnon ki taraf kaam
shuru karna excuses & Fear se jyada important hai.
Kabhi "sahi samay" kuch shuru karne ka nahi hota. Kabhi
bhi ek ishara nahi hoga jo aapko karya shuru karne ke liye
kahega, aur agar aap kisi ishara ki talash kar rahe hain, to ye
wahi hai. Nike ke slogan ke tarah, "Just DO IT!"

17. 3. YOU'LL NEVER FEEL LIKE IT
Kitni baar hamare bhavishya ko
humare bhavnaayein nirdharit karti
hain, aur iska hamare lakshyon ko
prapt karne mein kya prabhav hota
hai?

18. 3. YOU'LL NEVER FEEL LIKE IT
Hum Decisions lene ki neuroscience
ki gahraaiyon mein jayenge aur apne
bhavnaayein ko parajit karne aur 5-
Second Rule ka istemal karne ke
mahatva ko samjhenge.

19. 3.1 DOES EMOTIONS CONTROL US
Shaam ko kaam ke baad gym jaane ka plan banaya, lekin jab
aap office chhodte hain, toh aap thaka hua mehsoos karte hain,
isliye aap nahi jaate.
Ya shayad aapko kaam par ek urgent email milta hai, toh aap
turant jawaab dete hain kyunki aapko gussa aur pratikriya
mehsoos hoti hai.
Aur jabki ye feelings valid hain, hume samajhna hoga ki hum
lagbhag har faisla jeevan mein apne bhavnaon ke saath lete
hain, lekin jo aap us pal mehsoos karte hain, ye zaroori nahi hai
ki wo aapke liye behtar hai.

20. 3.2 ROLE OF OUR EMOTIONS
Neuroscinetist Antonio Damasio ka kehna hai ki manushya
“feeling machines that think” hain, na ki “thinking machines
that feel” aur hum 95% samay apne emotions ke adhaar par
faisla lete hain.
Unhone un logon ka adhyayan kiya jinke dimaag mein chot lagi
thi aur jo bhavnaon ko mehsoos nahi kar sakte the ya faisley
nahi le sakte the. Unke upar kiya gaya ye adhyayan Damasio ko
yeh sabit karne mein madad ki ki hum manushya "feel and act"
karte hain, na ki "think and act" .

21. 3.3 FEELINGS ARE AN OPTION
Aapko seekhna hoga ki kaise bhavnaon ko nazar andaaz karein
aur First step is TAKE ACTION.
Aap apne emotions/feelings ko nahi control kar sakte, lekin aap
hamesha yeh chun sakte hain ki kaise karyavahi karen; isliye,
aapko sambhalne wali bhavnaon ka samna karna seekhna
hoga aur action lena hoga.

22. 3.3 CONFIDENCE LAB
Confidence ek din mein nahi aata, ye ek kala hai jo aap action
leke abhyas aur vikas karte hain.
Aur confidence ka abhyas kaise karein? 5-second rule ke
madhyam se. Ye niyam ek kriya ka tool hai jo aapke vyavahar ko
badal sakta hai.
Aapko un bhavnaon ko par karke aage badhna hoga jo aapko
rok rahe hain aur mehnat karke un aadaton ko todna hoga jo
aapko peeche keench rahe hain.

23. 3.4 PRACTICE COURAGE & CONFIDENCE
5-second rule ke madhyam se hosla aur confidence ka abhyas
shuru karne ke liye, hume action lena hamari feelings ko ignore
karke.
Shayad aap thaka hua mehsoos karte hain ki subah jaldi uthne
ka koi tareeka nahi hai. Toh shayad ek sadharan challenge se
shuru karein. Apna alarm 30 minute pehle set karein aur phir 5-
4-3-2-1 apne aapko bed se uthayein.
Zaroor, aapko iska man nahi hoga, lekin jab aap ye kar lein, toh
aapka dimaag vishwaas karega ki aap din bhar doosre chhote
karyon ko bhi kar sakte hain, jo aapke confidence mein ek chain
reaction shuru karega.

24. 4. BECOME THE MOST
PRODUCTIVE PERSON YOU KNOW
Productivity ko badhane ke liye
sabse badi chunautiyan kya hain, aur
hum unhe kaise paar kar sakte hain?

25. 4.1 LACK OF INSPIRATION?
Manushya ke liye ek badi mushkil ye hoti hai ki vah karyon ko
karne ki prerna kahan se payein. Prerna ki kami ka samna karna
aur kaam ko sahi samay par karna mushkil hota hai.
Hum apne phones, television aadi ke saath vyarth mein uljhe
rehte hain aur aisa lagta hai ki hum hamesha woh sab kuch nahi
kar paate hain jo humne socha tha. Yahi pe 5-second rule aapki
madad karne ke liye taiyar hai.

26. 4.2 STEPS FOR A HEALTHY LIFE
Bas ek swasth jeevan ke baare mein sochne se hum use achive
nahi kar sakte. Isliye action lena ek mahatvapurna kadam hai
swasth sharir aur dimaag ke lakshya tak pahunchne ki ore.
Aapke swasth hone ke lakshya kyun fail hote hain? Thats our
feelings, Ye mushkil hai. Ye mahanga hai. Ise maintain karna
bahut kaam karna padega. Ye sab bahane hain jo humein ye
mehsoos karwate hain ki swasth hona mushkil hai.
Lekin ek baar jab aap samajh jaate hain ki swasth hone ka raaz
hai 5-4-3-2-1-GO! tab aapko yeh ehsaas hota hai ki swasth hona
mushkil tab hota hai jab aap uske prati apne vicharon ko nahi
badal sakte.
We need not feel, Just do it!!!!

27. 4.3 MAIN RULE FOR FOCUS
Utkrisht vyaktitva keval ek cheez ke baare mein hai: FOCUS.
Isliye, jahan distractions hamesha hamare charon taraf hote
hain, vahan distractions ka prabandhan karna aur not so
important cheezon par samay waste nahi karna bahut zaroori
hai.
Yaad rakhein ki aapke lakshya push notifications se zyada
mahatvapurn hain. Toh 5-4-3-2-1 - distractions ko hataiye. Ye itna
hi saral hai.

28. 4.4 OWNING OUR MORNINGS
Duke University ke professor Dan Ariely ke anusar, din ke pehle
do teen ghante jab aap poora jaag jaate hain, voh aapke
dimaag ke liye sabse achhe hote hain.
Uchit productivity ke liye, kabhi bhi snooze button na dabaayein
(It affects our mind for 4 hours).
Is phenomenon ke piche vigyaan yeh hai ki hum 90 se 110
minute ke dhaare mein sote hain.
Isliye, ek subah ka niyam banaiye.
Mel Robbins 7:30 ke pehle 30 minute ka strategy ka upyog karti
hain jismein vah apne din ki yojna banati hain ya apni to-do list
ke sabse mahatvapurn karyon par shuru karti hain

29. 4.4 OWNING OUR MORNINGS
In mornings, focus on the most important tasks.
No phones in the mornings.
Write daily GOALS, ap apne lakshyaon ko likhenge toh 42%
zyada chances hain ki aap unhe complete karenge.
Aap ek niyam na sirf set karein, balki us par dridhta se amal
karein.
Toh, jab aap thaka hua mehsoos karein ya social media check
karne ki ichha ho, bas yaad rakhein: 5-4-3-2-1 - distractions ko
hataiye aur apni productivity par dridh hokar...................

30. 5. BECOME THE HAPPIEST
PERSON YOU KNOW
Humare thoughts aur emotions humare
samanya khushi aur svasthya par kaise
prabhav daalti hain?

31. 5.1 STRUGGLE WITH FEAR & ANXIETY
Aaj ke samaj mein bhay aur chinta se jhujhna aam hai. Apni
behtareen shakl banane aur apne career aur rishton mein sabse
achhe banne ki lagatar dabav ke saath, man ke negative vicharon
ka ghera ban jaana aasan hai.
Mel Robbins ne bhi bhay aur chinta se ladai ki hai, aur unhone
dekha ki kya 5-second rule unhe iska samna karne mein madad
kar sakta hai. Pata chala ki Mel ne chinta ki dawai lena band kar
diya aur panic attack se mukti paayi. Ye unhone kaise kiya?
Unhone apne dimaag ko niyantrit karna seekha, apne
vicharon ko nirdeshit karna aur apne bad feelings ko nasht karna.

32. 5.2 FREEDOM FROM FEAR
Bade hone par, hume apne control ke bahar cheezon ke baare
mein zyada samay aur urja barbaad karte hue paya jaata hai.
Research dikhata hai ki logon ki zindagi ke ant tak unka sabse
bada pachtava yahi hota hai ki unhe afsos hai ki unhone itna
samay chinta mein bitaya.
Unka salaah dusron ko hota hai ki chinta ek samay ki barbaadi
hai. Hmare paas sirf ek zindagi hai aur humein iska aanand lena
chahiye.
Lekin kaise hum chinta karna band kar sakte hain?

33. 5.2 FREEDOM FROM FEAR
Chinta mein girkar khud ko kosna rojana ki ladaai hogi, aap
hairan honge ki aap kitni baar chintit hone ka anubhav karte
hain, To win Lets practice 5-4-3-2-1......
For example, Mel ko apni beti ko dekhkar prem se aahat hota
tha. Jab vah apni beti ko sote hue ya prom ke khoobsurat
lehenge mein dekhti thi, toh vah prem aur khushi se bhara ho
jaati thi. Lekin phir wah khushi ko chinta mein badalne lagti thi
jab uske dimaag mein bhayankar sabse bure scenario bhare
jaate the. Bhay aur chinta ke karan, MEL lost the beautiful
moments.

34. 5.2 FREEDOM FROM FEAR
Lekin 5-second rule aapko aise samay mein aapke vicharon par
fir se niyantran hasil karne mein madad karne ke liye banaya
gaya hai.
Reverse counting hamare dimaag se baahar kheench legi aur
aapko yaad dilayegi ki vartamaan mein sthiti ko samjho. Ye
aapko stress se focus par aane mein madad karega. Priorities par
dhyaan kendrit karein.
Neurologist Alex Korb says, feeling grateful changes our brain's
chemistry, it activates the brainstem region that produces
dopamine and makes you feel good. karwata hai.

35. 5.3 UNDERSTAND OUR FEAR
Sochiye un palon ke baare mein jab aap extreme chinta mein
the, jab aap panic mein the. Aise samay mein aapke sharir mein
kya hota hai? Aapka dil tez dhadakta hai, aap tezi se saans lete
hain, aur cortisol badhta hai.
Ye sab aapke sharir ke dwara sthiti par niyantran karne ke liye
hota hain. Chinta ka anubhav karne par aap ek sthiti mein hote
hain jismein aapka sharir excited hota hai, isliye apne vicharon ko
punah nirdharit karke apne sharir ko niyantrit karne aur shaant
karne ki hume zaroorat hai.

36. 5.3 UNDERSTAND OUR FEAR
Channelise your fear and anxiety into confidence & excitement.
Jab Mel ko public speaking ke baare mein ghabrahat mehsoos
hoti hai, toh usne apni ghabrahat ko utsah ke roop mein kahe
jaata hai.
Dono hi haalat sharirik roop se ek hi baat hain, farq sirf tab hai ki
aapka dimaag unka kaise uttar deta hai.
Ghabrahat ko utsah mein badlein....

37. 6. BECOME THE MOST FULFILLED
PERSON YOU KNOW
Aapke vichar(thoughts) aur aatma-
vishwas ka kya mahatva hai aur kaise
yeh humein apne lakshyon ki disha
mein le jaatein hai?

38. 6.1 IMPORTANCE OF COURAGE
Humne doosre hisse mein sahas ke shakti par baat ki thi, lekin ab
yeh samay hai ki hum focus karein ki kaise rozana ke sahas ke
karyon se hum apne self confidence ko badha sakte hain.
5-second rule ka abhyas karte hue hum sikhenge ki rozana ka
sahas hume apne sapno ko pura karne ki himmat deta hai.
Atmaprerna hum mein vishwas ko barhane ka ek koushal hai jo
hum rojana karke badhate hain.
Chotte kaam --- Bade aasar

39. 6.2 SMALL STEPS & BIG IMPACT
Chhote chhote kadam hamare atmaprerna ko badhate hain jab
aap unpar vishwas karte hain. Yeh chhote kadam, chhote nahi
hote, balki unka ek samuhik prabhav hota hai aur atmaprerna ko
banane ka sabse mahatvapurna pehlu hai.
Agar aap soch rahe hain ki "Main ek introvert hoon" ya "ye mere
liye svabhavik nahi hai", toh yaad rakhein ki kuch bhi svabhavik
nahi aata aur aapki vyaktitva ko badla ja sakta hai.
Hum kya kar sakte hain, hum bhi nahi jnate, jab tak kosis na
karein.

40. 6.3 COURAGE TO SELF CONFIDENCE
Courage to take ACTION - humein apne aap mein vishwas deti
hai aur jitna adhik hum 5-second rule ka abhyas karte hain, utna
hi tezi se hamari atmaprerna badhti hai.
Chhote karyon par dhyan kendrit karne se bade karyon ka
dabav nahi aata. 5-4-3-2-1-GO chhote karyon par dhyan dena
shuru karein aur aap dekhein ki yeh chhote kary ek tarang
prabhav paida karenge jo aapki zindagi ko badal sakte hain.

41. 6.3 COURAGE TO SELF CONFIDENCE
Mel Robbins ki tarah kahein, aapki zindagi ko badalne ki shakti
aapke paas hai. Aap pahaad ko hila sakte hain, lekin yeh shakti
aapki godd mein nahi aayegi. Iski bajaye, iske liye sahas aur
karyavahi ki zarurat hoti hai.
Aapke paas sirf ek jindagi hai, toh iska poora upyog karein. Bhale
hi aap apne bhavishya ko nahi badal sakte, lekin ek behtar
bhavishya ki taraf kaam karne ke liye kabhi bhi der nahi hoti hai
aur aap wo 5 seconds mein shuru kar sakte hain. Yeh hai
rozana sahas ka power.

42. 6. BECOME THE MOST FULFILLED
PERSON YOU KNOW
Ek pal ka sahas aapka din badal sakta
hai. Ek din aapki zindagi ko badal sakta
hai, aur aapki zindagi duniya ko badal
sakti hai.
Ab samay hai ise Reality banane.
5-4-3-2-1- GO...

43. 7. FINAL SUMMARY
Aapki drishti kis prakar badal gayi hai,
jab aapne 5-Second Rule ke baare mein
seekha?

44. 7. SUMMARY
Sirf 5 second mein, humare pas apne jeevan ko badalne ki shakti
hai.
Hamara dimaag hi hamaare sapnon ko poora karne aur aapke
lakshya tak pahunchane se rok raha hai.
Vichar-dhara mein parivartan aapko aapke jeevan par niyantran
paane aur sabse khush, sabse utkrisht aur sabse poorn vyakti
banne ki shakti de sakta hai.
Lekin, sirf sochna ya apne sapne logon ko batana hi kaafi nahi
hai, humein ACTION lena hoga.

45. 7. SUMMARY
Karvahi karna daravna ho sakta hai. Lekin agar ek baar hum
apne vicharon ko punah nirdharit karte hain, apne dimaag ko
dhoka dete hain, aap wo dar ko utsah mein badal sakte hain to
aapko duniya ko samna karne ki himmat aur atmvishvas
badhane mein madad milti hai.
Yaad rakhein ki hamara vyaktitva aur hamari vichar-dhara fixed
nahi hai, hum apne ap ko badal sakte hain aur apne sapnon ko
poora karne ka prarambh kar sakte hain, aur hum ye sab sirf 5
second mein shuru kar sakte hain.

46. CONCLUSION
Ek pal ke liye sochiye ki aapki zindagi
mein kis kshetra mein sudhar dekhna
chahte hain.
Aap kaise 5-Second Rule ke siddhanton
ko aapke lakshyon ki or badhane aur
kriya karne ke liye lagoo kar sakte hain?

47. CONCLUSION
Yaad rakhein, aapke paas sirf paanch
second hain apni zindagi ko badalne ka.
Samay hai apne sambhavnaon ko prakat
karne aur karyavahi karne ki bahaduri ko
svikar karne ka.

48. SHUKRIYAWAAD!!
Inspired Jeevan summaries
Be Inspired
Lets Inspire Lives