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January 13, 2025 • 58min
Try It For 1 Day: Do This Every Morning to Boost Motivation & Focus
The Mel Robbins Podcast
In this episode, Mel Robbins breaks down the science behind why mornings are challenging for many people and presents a research-backed 6-step morning routine that can help overcome those challenges. She explains that while some people naturally wake up energized, others struggle due to various biological and psychological factors. The good news is that by understanding the science and implementing the right routine, anyone can transform their mornings and set themselves up for better days.
Try It For 1 Day: Do This Every Morning to Boost Motivation & Focus
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Key Takeaways
- Morning routines are critical systems that set you up for success - you don't rise to the level of your goals, you fall to the level of your systems
- The morning is the only time you have full control before the demands of the day take over
- There are 7 key reasons why mornings can be challenging for many people, including genetics, trauma, anxiety, and depression
- A science-backed 6-step morning routine can help overcome these challenges and set you up for an energized, productive day
- The routine takes only about 15-20 minutes but can dramatically impact your entire day
- Delaying caffeine intake for 60-90 minutes after waking allows your brain to naturally clear sleep chemicals
- Morning light exposure is crucial for regulating your circadian rhythm and improving sleep
Introduction
In this episode, Mel Robbins breaks down the science behind why mornings are challenging for many people and presents a research-backed 6-step morning routine that can help overcome those challenges. She explains that while some people naturally wake up energized, others struggle due to various biological and psychological factors. The good news is that by understanding the science and implementing the right routine, anyone can transform their mornings and set themselves up for better days.
Topics Discussed
Why Mornings Are Challenging (00:00)
Mel identifies 7 key reasons why many people struggle with mornings:
- Genetics - Research shows 351 genetic markers are linked to being a "morning person"
- Life transitions - Changes like retirement or becoming an empty nester can disrupt sleep patterns
- Environmental factors - Things like extremely comfortable bedding can make it harder to get up
- Trauma history - Past trauma can activate freeze responses and disrupt sleep
- Anxiety - Morning cortisol spikes can heighten anxiety
- Blood sugar fluctuations - Low morning blood sugar can increase anxiety
- Depression - 75% of people with depression struggle to get out of bed
The Importance of Morning Routines (23:50)
Mel explains several key reasons why having a solid morning routine matters:
- Systems determine success - You don't rise to goals, you fall to systems
- Control over your day - Mornings are the only time you fully control
- Scientific benefits - Proper routines reduce anxiety, boost energy and productivity
- Sets the tone - How you start impacts your entire day
- Foundation for change - Morning routines enable other positive changes
The 6-Step Science-Backed Morning Routine (27:51)
Mel outlines the 6 essential steps of an effective morning routine:
1. Get Up Immediately (29:51)
- Don't hit snooze or lay in bed - this increases rumination and anxiety
- Use the "5-4-3-2-1" method to overcome hesitation
- Move phone to bathroom to force getting out of bed
2. Make Your Bed (31:51)
- Creates immediate sense of accomplishment
- Builds discipline and prevents getting back in bed
- Research shows cluttered environments increase anxiety
3. High Five Mirror Reflection (33:52)
- Based on neurobics research from Duke University
- Creates new neural pathways for self-belief and confidence
- Similar to how successful sports teams use high fives for team cohesion
4. Drink Water Before Caffeine (44:11)
- Water comprises 80% of brain composition
- Delay caffeine 60-90 minutes to allow natural clearing of sleep chemicals
- Prevents afternoon energy crashes and reduces caffeine dependence
5. Get Morning Light (48:11)
- Critical for circadian rhythm regulation
- Follow the "5-10-20" rule:
- 5 minutes for sunny days
- 10 minutes for cloudy days
- 20 minutes for indoor bright light
- Works even on cloudy/rainy days
6. Take a 10-Minute Walk (52:12)
- Creates "forward ambulation" state that reduces anxiety
- Provides visual and auditory input that quiets overthinking
- Research shows 10 minutes is sufficient for benefits
- Can be combined with morning light exposure
Additional Recommendations (1:00:13)
- Delay phone use until after completing routine
- Take 15 minutes for important personal project work
- Keep routine simple enough to do anywhere
- Focus on consistency over perfection
Conclusion
The episode emphasizes that while mornings may be naturally challenging for many people, implementing this science-backed routine can help overcome those challenges and set a positive tone for the entire day. The key is creating a simple, repeatable system that works with your brain's natural wiring rather than against it. By following these six steps and protecting your morning time, you can transform your relationship with mornings and create a strong foundation for achieving your broader life goals.