Book Review of "The High 5 Habit" by Mel Robbins, 2021

Retraining the limbic system (regions of the brain that regulate emotions and behavior), can play a pivotal role in de-sensitizing the brain’s pain response in chronic pain conditions.  Some people find that limbic re-training can also help with other types of sensitivities, including food sensitivities and various chronic conditions.  This book was recommended to me by a wellness coach that specializes in limbic re-training, and so I was curious what I might learn to both integrate into my own wellness practices as well as what I could support for my clients.  Here are some of my key takeaways:

• Replace “sorry” and the associated guilt with a “thank you” and feeling of gratitude.

• Give yourself a high five in the bathroom mirror daily.  Why?  Think about everything that is associated with receiving a high five….feelings of support, motivation, celebration, confidence.  You can create the healthy physiological response of all of these feelings this way because they have already been linked in the brain.   

• Look for hearts daily...find one every day!  For example, noticing a heart shaped rock or cloud.  This is an opportunity to drop into the present moment and focus on the symbol of love.  

• Look for opportunities rather than obstacles.  This is the difference between stagnation and success.  

• The author suggests a daily routine upon waking, which includes: 

• Putting hands to heart and saying “I'm okay, I’m safe,  I'm loved.”  This is about re-patterning the stress response and supporting balance in the autonomic nervous system.

• Giving yourself a high five in the mirror to celebrate yourself.

• Getting up when your alarm rings.  This is a simple routine that confirms that you do what you say and that you value your priorities.  She also discussed a quick motivation strategy where you give yourself a countdown (“5, 4, 3, 2, 1”) and then do whatever you are building motivation for.

• Making your bed.  She says this is giving yourself a simple gift and again reinforcing your commitment to yourself. 

• Putting exercise clothes on upon waking.  She emphasizes the importance of small wins and says that, regardless of whether you exercise or not, getting exercise clothes on is a win….and we all know that when you are dressed and ready, it’s much easier to make it happen! 

• Dream by putting your emotions on paper or journaling.  Consider writing down 5 things you want.  

Although I will not go into the details in this review, I was impressed by the research that was cited to support the recommendations given in the book.  Some of the recommendations appear silly and maybe random, in nature, but the research citations give the reader a sense of credibility.  To me, a high five in the mirror, is something that is simple and quick, and is a quick boost to my day.  It’s worth an experiment!