Do This Every Morning: How to Feel Energized, Focused, and in Control

Summary

Mel Robbins, in her motivational podcast, emphasizes the transformative power of a well-structured morning routine. She outlines a 'million dooll morning' strategy, which includes five key rules: waking up immediately when the alarm goes off, making the bed, giving oneself a high five in the mirror to build self-encouragement, engaging in physical exercise and mental practice for at least 10 minutes, and making small but consistent progress on personal goals before checking any electronic devices. Robbins stresses the importance of starting the day intentionally and with self-care to improve productivity, mood, and overall life direction. Her approach is grounded in behavioral activation therapy, suggesting that acting 'like the person you want to become' can make that vision a reality.

Takeaways

• 🛌 Start your day with intention: Your morning routine should reflect the person you aspire to be, not just who you are now.
• ⏰ Don't hit the snooze button: Hitting snooze creates 'sleep inertia', making you feel groggy for up to 4 hours as your brain gets stuck in an incomplete sleep cycle.
• 🛏️ Make your bed: This simple act sets a positive tone for the day and represents completing the first task, which can boost your sense of accomplishment.
• 🙌 High five yourself: Practice self-encouragement by high-fiving yourself in the mirror after brushing your teeth to build self-confidence and set a positive intention for the day.
• 🚫 Avoid screens initially: Resist the urge to check your phone, email, or social media immediately upon waking to preserve your focus and energy for yourself.
• 🏃‍♂️ Move your body: Engage in physical activity, like a brisk walk, to improve mood, focus, and establish healthier sleep patterns.
• 🧘 Move your mind: Dedicate a few minutes to mindfulness practices like meditation, journaling, or prayer to set a positive mental state for the day.
• 📈 Make progress: Spend a few minutes each morning working on a personal or professional goal to create a sense of achievement and forward momentum.
• 🌞 Harness the power of the day's start: The first two hours after waking are the most productive; use this time wisely to avoid wasting mental energy.
• 🤝 Keep promises to yourself: Building discipline and reliability in small daily actions translates into greater self-confidence and resilience.
• 💪 Create simple discipline: Consistent morning routines that involve keeping small promises to yourself build a foundation for an incredible life.

Q & A

What is the main message Mel Robbins is trying to convey in her podcast about mornings?

Mel Robbins emphasizes the importance of having a purposeful morning routine that aligns with who you want to become, not just who you are now. She argues that a good morning routine can set the tone for a productive and successful day and is a key component in achieving one's goals.

What does Mel refer to as the 'million dooll morning'?

The 'million dooll morning' is a term Mel uses to describe her morning routine that makes her feel like a million dollars. It is a structured routine designed to provide energy, focus, and a sense of accomplishment, setting the individual up for a successful day.

Why does Mel suggest avoiding hitting the snooze button?

Mel advises against hitting the snooze button because it leads to 'sleep inertia', a state where the brain is trapped in an incomplete sleep cycle, resulting in grogginess and reduced productivity. She also suggests that it's a form of procrastination on life and can lead to a pattern of avoidance and lack of control throughout the day.

What is the '5-second rule' Mel mentions for getting out of bed in the morning?

The '5-second rule' is a technique Mel uses to overcome the initial inertia of getting out of bed. When the alarm rings, one should count backwards from 5 to 1 and then immediately get out of bed. This helps to bypass the brain's natural tendency to delay or avoid the action of起床 (getting up).

How does Mel suggest using the concept of 'behavioral activation therapy' in the context of morning routines?

Mel suggests using 'behavioral activation therapy' by acting like the person you want to be in your future, right now. This means incorporating behaviors into your morning routine that align with your future self's habits, which can help you become that person through consistent action.

What is the significance of making your bed as part of the morning routine?

Making your bed is a simple act that signifies completion and order. It sets a positive tone for the day by creating a sense of accomplishment and providing a tidy space to return to at the end of the day. It's also a metaphor for the small, consistent actions that can lead to significant life changes.

Why does Mel recommend high-fiving yourself in the mirror after brushing your teeth?

The high-five in the mirror is a symbolic act of self-encouragement and self-appreciation. It's a way to set a positive intention for the day, to visualize and connect with your future self, and to reinforce a mindset of optimism and self-confidence.

What is the 'progress principle' that Mel refers to?

The 'progress principle' is a concept from Harvard Business School research, which suggests that making small, consistent progress on meaningful tasks can lead to a sense of fulfillment and accomplishment. Mel applies this to the morning routine by encouraging individuals to spend a few minutes each morning making progress on a personal goal or project.

Why is it important to avoid checking emails, texts, or social media before completing the morning routine?

Mel stresses the importance of preserving your attention and energy for yourself before the world 'steps in'. Checking emails, texts, or social media can divert your focus, stress you out, and deplete your mental resources, which you want to use for your personal growth and the tasks that align with your goals.

What is the recommended duration for physical exercise and mindset practice during the 'million dooll morning' routine?

The recommended duration is 10 minutes for physical exercise, such as a brisk walk, and at least 1 minute for a mindset practice, which could include activities like meditation, journaling, or visualization exercises.

How does Mel's morning routine help in developing 'simple discipline'?

Mel's morning routine helps develop 'simple discipline' by creating a series of small, achievable promises or habits that, when kept consistently, build self-reliance, confidence, and resilience. These habits form the foundation for a reliable and disciplined approach to life.