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During this time of year, we are encouraged to set goals, find your why, make a plan, have an accountability partner. These are all helpful and important principles in change. For many of us, the act of starting, taking the first step keeps us stuck. Trying to find the courage to start, to figure out the next step, or even more challenging, following someone else’s plan for us keeps us stuck.

I belong to a professional women’s business group called ASPIRE lead by Christi Hegstad PhD. Certified Business Coach. Along with setting a bold goal for the year, supporting each other, we also read and discuss four books.

Last year, one of the books we read and discussed was The 5 Second Rule by Mel Robbins. Mel went through a period in her life where she struggled: financially, marriage, career, self-esteem and even getting out of bed in the morning. Every night she made promises she would get up when the alarm went off and make the changes she desired. The alarm would go off, she would hit snooze, roll over and lose her motivation to make any changes. She indicated it took her 5 seconds to talk herself OUT of getting up and making changes.

Didn’t feel like it.
The reason she did not get up when the alarm went off is because she “didn’t feel like it”.

Rocket launch
One night, a television commercial caught her attention. It was a rocket being launched into space. She heard the final countdown: 5 – 4 – 3 – 2 – 1, fire. There was action, movement and fire. At that moment she realized she could do the same with getting out of bed and other actions she was interested in making. She tried it that morning and something amazing clicked for her.

5 – 4 – 3 – 2 – 1
Day after day she being to say; 5 – 4 – 3 – 2 – 1 and physically made a move. It started by not hitting the snooze button and getting up as soon as the alarm went off. Next it moved to her career, her family, and how she spent her day.

Say it out loud
The instinct to launch herself out of bed was her inner wisdom talking. Hearing it was the tipping point. For her, following the instructions was life-changing.

Like many of us, every day we say, “Tomorrow I will get up earlier, go to the gym, eat healthier, have a more positive attitude, start on this project”. Then on that day, nothing happens, or it does not happen like we want. Often because we don’t “feel like it”. When have we held ourselves back from taking the next step because we didn’t feel like it?

Mel reminds us, don’t stop and think, don’t over analyze, don’t talk yourself out of it because you don’t “feel like it”.

What will you use the 5 second rule for today or tomorrow? I will use it on my alarm!

If you know of others, perhaps your leadership team or a friend, who would be interested in learning more or receiving this and other blog posts, please feel free to forward to those individuals.

If you are interested in bringing me to your organization for a refresh training or coming to a public training, I’d love to hear from you. Send me a comment or email at beckylang@icloud.com.

If you want to follow me on Facebook go to LifeStrategies.

Tranform Conversations. Transform Lives.
Dr. Becky Lang

“Dr. Lang’s training provided me with a better understanding of the motivational interviewing process. The skills I learned from her training have helped me feel more engaged and thoughtful when listening and talking with those around me. Dr. Lang is energetic, knowledgeable, passionate and provides a great learning environment.”

Nancy AdrianseBSDH, Oral Health Manager, Iowa Primary Care Association

“The training I received in Becky’s motivational interviewing class was invaluable. It laid a wonderful foundation for me to effectively empower my patients to develop and implement positive changes for their health. Becky created such a nurturing, nonthreatening environment that allowed me to freely learn and practice. This is certainly a class I can recommend to anyone wanting to learn to assist others with behavior changes.”

Robin GeorgeRN, Motivational Interviewing training participant

“At the YMCA, we have worked with Dr. Becky Lang for over a decade now to help us shift and shape our culture. As an organization committed to strengthening our community, the coaching and training skills that Dr. Lang has provided have helped us immensely. With her education and guidance she has helped us establish a culture that focuses on building meaningful relationships with our members, focusing on their needs, and coaching them towards success in their pursuit of a healthy lifestyle. Dr. Lang has trained all levels of our staff from our front line Wellness Coaches to our Executive Directors and Leadership Teams. Her on-going support has allowed the coaching-culture to come alive in our organization.”

Kim Stewart Kim Stewart Director of Operations, YMCA of Greater Des Moines

“The training Becky provided has been one of the most rewarding nursing experience I have had in 30 years. The style of interviewing and teaching patients is rewarding and positive. Her techniques drive the sessions to be more personal and patient-centered. Through Becky’s teaching, I was comfortable to practice and get familiar with the motivational interviewing process. Becky is an exceptional trainer and I recommend her training to all health coaches and educators.”

Sandy LovelessRN, Motivational Interviewing training participant

“The motivational interviewing techniques Becky teaches allow patients to set goals and work toward changes that are important to them. Patients feel in control of their own health and allow me to be in a more supportive roll. Becky has a positive and uplifting spirit that makes her classes extremely enjoyable.”

Tyra CarltonRN, Motivational Interviewing training participant

“Rebecca Lang was a respected colleague who diligently served as a teacher and mentor to hundreds of students over her long career at Grand View University. I had the distinct pleasure to work with Becky and regularly witness her vocation to Wellness education. She motivates those around her by a strong and genuine commitment to a lifestyle which promotes health and well-being.”

Katharina TumpekPhD, Professor and former Chair, Dept. of Health Promotions, Grand View University

“It has been a pleasure to work with Becky Lang over the last 25 years. Within a variety of contexts in the wellness arena, I have witnessed Dr. Lang’s mastery as a wellness educator, a health coach, a professor, and, most recently, as a health coaching trainer. I could go on at length about Dr. Lang’s passion, enthusiasm, high energy, wisdom, and deep knowledge in health promotion and behavior change. One of the attributes that impresses me most, though, is her ability to create a relaxed, fun, interactive, and content-rich training environment. Her refreshingly supportive, inviting, and empathic style of training and coaching allows learners to take risks, experiment, try on new skills, and participate authentically in role play exercises without feeling awkward and intimidated. Through Dr. Lang’s coaching and training, people learn–often more than they imagined.”

Jill NorrisRN, MPH, PCMH-CCE, Director, Care Management, University of Iowa Health Alliance