The Mel Robbins Podcast
Try It For 1 Day: Do This Every Morning to Boost Motivation & Focus
Mon, 13 Jan 2025
In today’s episode, you’ll learn the simple, 15 minute morning routine you should do each day after waking up.If you want to wake up early and be more energized, productive, and in control of your day, you’ll love learning the 6 easy steps in Mel’s morning routine.From the first time you try out this 15 minute routine, you’ll be amazed by the difference it makes in your life.This powerful episode is packed with teaching, insights, research, and tools about making the most of your mornings.You’ll also learn why mornings are harder for some people than others and how sticking to this reliable routine is the key to breaking out of destructive patterns and showing up in your life with the energy and confidence you deserve.It’s time you start your day in a way that makes you feel incredible.For more resources, click here for the podcast episode page.If you liked this episode on how to begin your day, you’ll love listening to this one about how to end your day next: 4 Easy Nighttime Habits to Feel Energized & Sleep BetterConnect with Mel:Get Mel’s new 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+ on Apple Podcasts to listen to ad-free new episodes Disclaimer
Chapter 1: Why is waking up in the morning so difficult?
Hey, it's your friend Mel, and welcome to the Mel Robbins Podcast. So let's settle the debate once and for all. Is it true that some of us are just not morning people and never will be? If you don't consider yourself a morning person or you just find it's hard to create and stick to a good morning routine, and you've always kind of wondered, what the heck is going on? Why can't I get out of bed?
What's up with my brain and my body that makes it so hard to start the day? Well, your friend Mel, I got the answers. I have dug into the science. I have so much amazing news to share with you. First of all, there are seven reasons why there are a lot of you that have a very hard time getting out of bed. And the good news, you can change that.
And I have also dug into the science and I have six irrefutable, I'm talking non-negotiable things that you need to be doing every single morning when you wake up. And that's whether you consider yourself a morning person or not. And here's the thing, if you are a morning person, you can just spring out of bed. I guarantee you, you need to hear this.
Because you not only need to understand the other people in your life who can't get out of bed, but you also have to understand yourself. I mean, you may know what you're doing, but do you know if or why it's working? You should. And by the time you and I are done today, you're going to know the six steps. that science says you need in order to set your morning up for success.
And when you do, you'll not only sharpen your routine, you're gonna squeeze even more out of your day. So let's get into it. Hey, it's your friend Mel. Welcome to the Mel Robbins Podcast. I am so excited to talk to you today. And I love this topic. And it may surprise you to know that I'm not a morning person, not at all. But I love talking about morning routines. I have so much to share with you.
I have taught myself. how to break through that like, ugh, in the morning and build a science-backed routine. And when you digest and absorb and really put to use everything that I'm about to share with you, it's gonna change the entire trajectory of your day, of your week, of your month, and of your life.
And if you're interested right now in making changes, the morning routine and what we're about to share with you, this is everything. And so first of all, before we jump into it, because I got a lot to share with you. In fact, this is one of those episodes, if you're watching on YouTube, where I'm not going to look at you a lot because...
That sound that you can hear as you're listening, I have pages and pages and pages of research to share with you because this topic is not only fascinating, but the science is very clear. It's very clear what's happening in your brain and your body when you wake up and you need to know about it.
And it's also very clear what the research says that you and I need to be doing every morning to truly leverage the best of our brain and our body and to set ourselves up for success. And one more thing, we have so many new listeners that if you're brand new and this is the first episode that you're listening to, I just want to personally welcome you to the Mel Robbins Podcast family.
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Chapter 2: What are the reasons some people struggle with morning routines?
And here's one more study that I found, this one from Harvard Medical School. So if you think about your circadian rhythm, which is basically that sort of 24-hour program that runs in the background that truly runs your entire body functioning, okay? And it's tied to your ability to sleep and so many other things. Your circadian rhythm is generated by your internal biological clock.
And according to Harvard Medical School, that internal biological clock, it varies from person to person. But the good news is there are things that you can do, even though your internal biological clock is personal to you, there are things that you can do to optimize it. And you're going to learn about it today.
Some of us have a predisposition to spring out of bed like my husband, and some of us have a predisposition to be like a hunk of meat laying there marinating in the morning like I do. Good to know. No reason to make yourself wrong then, right? You got to work with what you have. Here's the fifth reason, and this one really rang true for me. Trauma.
See, trauma and past trauma, it activates a freeze response in your body. And the University of Arkansas did a study about this. And they found that when you've experienced a traumatic event, it can disrupt your sleep. And PTSD, what they've found in the research is that PTSD is linked to you having sleep issues. And what happens when you don't get a good night's sleep?
Like you can't truly drop into deep sleep. You wake up and you're exhausted. And you're exhausted, not because you're not a morning person, you're exhausted because past trauma is preventing you from getting a good night's sleep. And when you wake up and you're exhausted because you didn't sleep well, what do you want to do? You want to go back to sleep. You feel even heavier.
That's why it's hard to get out of bed. And for me, connecting the way that I felt in the morning to past traumatic experiences was liberating because I realized, oh, wait a minute, this isn't a deficiency. This is just something that I need to heal. And when I understand, oh, there it is again, I'm waking up in the morning in a freeze response, I'm just going to push through it.
That is empowering. The sixth reason, and this so many of you and your kids are experiencing right now, and that's anxiety. Anxiety is the highest for a lot of people first thing in the morning. And one of the reasons why is, and we're going to dig into this when we get into the research around the six steps that you're going to take and how I'm going to teach you to work with
the science and work with the natural wiring of your body. Anxiety can be higher in the morning for a simple reason. Cortisol, which is a stress hormone, or a lot of people call it an energy hormone, cortisol is highest in the morning because cortisol helps you wake up. That's why it's there. But the problem is, If cortisol remains elevated, you're going to feel more anxious.
And this isn't just your friend Mel Robbins who has a history with anxiety telling you this. This is the research. Like if your energy and stress hormone is super elevated first thing in the morning, of course you're going to feel anxious. But if you don't take steps to start to lower it and regulate it, your anxiety is going to be humming all day long.
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Chapter 3: What are the six essential steps for a successful morning routine?
And when I follow this system, you know what I feel? I feel like myself. I feel good because I'm taking care of myself. I feel more powerful because I'm not letting my emotions or my mood or the things that are going on in my life or my business to dictate what I do. This system shows me that I'm in control because I can do these six things in my life no matter where I am or how I'm feeling.
And that makes all the difference in the world. And if you do that, You got the formula for success. You got the formula for supporting yourself. You understand the simple things that you can do to leverage all of this remarkable science.
And I'm also gonna encourage you, if you wanna go deeper, make sure you check out the notes section of this episode because we have summarized all of this on our website at melrobbins.com. We have resources for you to take a look at, but this is the basics section and the building blocks for you to tap into your own potential. Oh, and I almost forgot to tell you the seventh thing.
So when I'm done with this system, you know what I do? I sit down and I take 15 minutes. Before I look at my phone, I haven't even looked at my phone yet. I haven't answered emails yet. I haven't looked at social media. I mean, I am selfish in the morning. This is my time.
So when I'm done with that walk, I come right down to my kitchen table and I sit down and I spend 15 minutes on a project that matters to me. And the reason why I do this 15 minutes, I call it my hot 15, is every single morning is because I know based on the research that that moment right there, after I've taken my walk, after I've done these six things, my mind is primed for focus.
I am motivated. I am able to push something forward. And because we're going to be doing another episode about this where I dig into your questions, make sure you submit them. Whether you put them in the comments or you go to melrobbins.com, this would be better. Go to melrobbins.com slash podcast. You're going to find a forum where you could submit topics and questions.
You can submit them there and we're going to compile them all. And we will do a really amazing episode answering your questions all about optimizing your morning. And we're going to have that coming up really soon. I'm so excited that you listened to this and thank you for listening all the way to the end.
There's still more to come and I wanted to be sure to tell you in case no one else tells you that I love you. I believe in you. I also believe in these systems. And the reason why is because systems help you create a better life. Systems ensure that it's not your mood or your feelings or what's going on that determine what happened in your life. It's you. That you have...
the ability to support yourself and to set yourself up for success. And there is no doubt in my mind that when you implement what I just shared with you into your life, you will be very, very surprised by how it impacts you. Alrighty, I will see you in the very next episode. And you, you already have a morning, like, hold on a second. How are we doing so far? Good. Is this good? Okay, great.
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