The Mel Robbins Podcast
Get Back on Track: 5 Evening Habits to Wake Up Focused, Recharged, and in Control
10 Mar 2025
In today’s episode, you’ll learn the evening routine that has changed Mel’s life. Right now, you most likely stay up too late, scrolling on your phone, flipping through channels, or doing absolutely nothing – and end up going to bed later than you want to. You wake up tired, feeling like you’re behind the ball on the day, and start the day stressed. That changes now. In this episode, Mel breaks down exactly why you’re staying up too late, even though you know better. It’s not your fault. There’s real science behind it, and once you understand what’s happening, you can take back control. You’ll also learn the 5 easy steps you can take right after you finish listening that will help you close out each day, sleep better, and set you up to feel better tomorrow. This episode is packed with tactical advice and the 5 science-backed components of the best nighttime routine.If you’ve ever said, “I need to stop staying up so late,” but keep falling into the same trap, this episode is a must-listen. Hit play now, embrace your new evening routine, and wake up feeling like you again. For more resources, click here for the podcast episode page. If you enjoyed this episode, your next listen should be: How to Find Your Purpose & Design the Life You WantConnect with Mel: Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer
Full Episode
Hey, it's your friend Mel, and welcome to the Mel Robbins Podcast. So lately I've been struggling with this issue, and maybe you can relate to this. Here's what's going on. See, by the time I get to the evening, I am dying to get a good night's sleep. And yet I'm not getting in bed. You know what I'm doing?
I am finding myself spending more time than ever just scrolling through my phone, flipping through the channels. And the next thing you know, I've stayed up three hours later than I wanted to. Turns out it has a name. Maybe you've even heard of it. It's called revenge bedtime procrastination.
It's this phenomenon where you want to get a good night's sleep, but then you make a decision to get less sleep in order to regain personal time. But you're doing nothing with the time. And the experts are saying this is an epidemic. that you and I are choosing to scroll and we're choosing to stay up later than we want to, doing nothing. And here's the thing, I know better, you know better.
I mean, aren't you so mad at yourself when all of a sudden you look up and it's 12.37 and you're like, why am I still awake? And then of course, you wanna know the result of this? You get less sleep, you can't focus, you're exhausted, you're dragging yourself through the next day. And that's why I wanted to talk to you about this today. because you and I need to reclaim our evenings.
Now, I just realized, oh boy, this revenge bedtime procrastination thing has crept up on me, which means it's time to go back to my simple five-step evening routine for how I fight this. These five steps are just how I reclaim my evenings. And by the way, there's a lot of science as to why you're gonna wanna try this five-step routine too.
I'm even gonna walk you through what the medical experts are saying, that there are four symptoms that are a telltale indication that you're struggling with decision fatigue and it's probably ruining your evenings. You're staying up way later than you want to as a result. It's not your fault. And today we're gonna address it because this five-step evening routine never fails me.
whenever I feel exhausted, overwhelmed, or weary, and boy, have I felt that recently, you need to go back to the basics because it's time to end the bedtime procrastination and take your evenings and your sanity back. Hey, it's Mel. And before we jump into this awesome episode, I want to invite you to stick all the way until the end.
I've got a special segment that's all about stepping out of the day-to-day routine of your life that can get boring. You're going to learn how shaking things up in even the littlest ways can boost your mood, bring excitement back to your relationships, and make life feel fun again. And you deserve that.
And I also want to thank our sponsor, Celebrity Cruises, because I've got some incredible ways to help you shake things up and you're going to love it. So stay tuned. Hey, it's your friend Mel. Welcome to the Mel Robbins Podcast. I am so excited that you're here. First of all, it's always such an honor to spend time with you, to be together.
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