Description

In this episode of EveryDay ABA, Paola, Leslie, and Brittanny continue their conversation on The 5-Second Rule and break down how this popular productivity tool can be understood through an Applied Behavior Analysis (ABA) lens.

This episode moves beyond theory and into real-life application, exploring how the 5-4-3-2-1 countdown can help with task initiation, emotional regulation, communication, parenting, fitness, and everyday decision-making. From getting out of bed and going to the gym to managing reactive behavior with partners and toddlers, the hosts share honest stories, practical examples, and behavioral insights you can start using immediately. 

If you’ve ever struggled with procrastination, avoidance, emotional reactivity, or “knowing what to do but not doing it,” this episode shows how small antecedent strategies can lead to meaningful behavior change.

Start with Part 1 to hear the background, origin, and foundational concepts before jumping into this episode.

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After listening to the episode, participants will be able to:

1. Describe how habit formation can be shaped through small approximations and consistent use of the Five Second Rule to build new, adaptive behavioral patterns.
2. Apply ABA strategies to real-life challenges (e.g., difficult conversations, morning routines, task initiation, mental load management) using the Five Second Rule as a behavior change tool.
3. Evaluate how modifying antecedent conditions and response effort supports long-term behavior change, including generalization of the Five Second Rule across settings (home, work, relationships).

References: 

• Oussedik, E., Foy, C. G., Masicampo, E. J., Kammrath, L. K., Anderson, R. E., & Feldman, S. R. (2017). Accountability: A missing construct in models of adherence behavior and in clinical practice. Patient preference and adherence, 11, 1285-1294. pmc.ncbi.nlm.nih.gov
• Robbins, M. (2017). The 5 second rule: Transform your life, work, and confidence with everyday courage. Savio Republic.