Try It For 1 Week: 4 Small Decisions That Change Your Body, Energy, and Life
episodePreviously titled “Try It For 1 Day: 4 Small Choices That Make a Surprisingly Huge Difference” — renamed by the publisher on Aug 3, 2026
Transcript
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What is the main topic discussed in this episode?
Hey, it's your friend Mel, and welcome to the Mel Robbins Podcast. So I was just talking to our executive producer for this podcast, her name is Tracy, and she told me this story that I just had to share with you because I know you're going to relate. So the other day she wakes up, she has huge plans, she's excited for the day, and But then what did she do? She reaches for her phone. Now, the reason she reached for the phone, it's a really good reason. She said she's just trying to stay informed with all the news that's going on right now. Well, she's informed all right, in bed, for an hour. But the result of that choice to reach for the phone? Really bad. See, that one tiny choice to reach for the phone meant she wasted an entire hour in bed.
And by the time she got out of bed, she was running late. And now she's cranky because she doesn't have time to eat and she's exhausted and she's freaking out. And her big plans are kind of derailed because she didn't mean to stay in bed that long. And just really stop and think about the power that one tiny choice, the power that it has to leave you stressed, late, cranky, behind. Well, that's what you and I are going to talk about today. Four micro choices that have a major impact on your life every day. These are four moments that you're probably missing that have a surprisingly huge impact on how you feel, on your mood, on how your day turns out, on everything. And here's the thing about these four choices.
They're right in front of you. And once you hear all the amazing research about why you need to make these four micro choices and take them seriously, you will never approach your day the same way again.
Hey, it's your friend Mel and welcome to the Mel Robbins Podcast. I am so excited that you're here with me. I'm excited about the conversation. It's always an honor to be together and to spend this time with you. And if you're a new listener or you're here because somebody shared this episode with you, well, I just want to take a moment and personally welcome you to the Mel Robbins Podcast family. Today, you and I are going to talk about four simple choices. I'm talking the smallest micro moments that make a surprisingly huge difference every single day in your life. And here's why I wanted to talk about this topic. So our executive producer is this phenomenal human being named Tracy. She is one of the smartest people I know.
We have been friends for nine years. That's how long we've worked together. Now, she came into work the other day and she admitted to me, that the other day she had all these big plans and instead of just rolling out of bed and jumping into her day, she spent an hour in bed in her pajamas reading the news on her phone and it ruined her day. So it got me thinking, are there other critical tipping points in your day that either set you up to win or make you feel like you're losing? Are there other tiny little forks in the road that happen in every day that you live, these little micro moments that have a major impact on you and you don't even realize it? They're right in front of you? So I dug in and I pulled apart the day and I have found, yeah, in fact, there are four of them, four of these micro choices that you and I are faced with every single day.
They are so subtle, yet the impact is so major because once I walk you through these four moments, holy cow, you're going to see how easy it is to feel better in your life starting today. And I love these so much because I think right now it feels, life can kind of feel like you're being yanked around as if you're holding a rope tied to a runaway horse. And it's incredible. It's incredible when you notice that you do have a choice and that when you choose on purpose, when you make a better choice, that you feel more in control. So let's jump in and just unpack choice number one. The first micro-choice happens as soon as you wake up, before you even get out of bed. And here's the choice. What do you reach for?
Just stop and think about that. You wake up, your eyes open.
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Chapters
4 chapters
1
What is the main topic discussed in this episode?
0:00–5:43
2
What four tiny daily choices will instantly change how my day feels?
5:43–20:12
3
How does reaching for my phone first thing in the morning affect my dopamine and motivation?
20:12–35:48
4
What science does Dr. K explain about morning dopamine 'squeezing' and productivity loss?
35:48–1:01:01
Speakers
4 identifiedMore from The Mel Robbins Podcast
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