How To Be More Self-Motivated with Mel Robbins (mini-episode)

Summary

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Podcast Summary: How To Be More Self-Motivated with Mel Robbins

Podcast: Change Your Brain Every Day
Hosts: Dr. Daniel Amen & Tana Amen
Guest: Mel Robbins
Date: January 23, 2026

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Episode Overview

This mini-episode delves into practical self-motivation strategies, centering on Mel Robbins’ transformative “High Five Habit.” Dr. Daniel Amen and Tana Amen explore with Robbins how this simple, daily ritual can reshape negative self-talk, boost dopamine levels, and satisfy fundamental emotional needs—ultimately teaching listeners how to tangibly “change your brain” every day.

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Key Discussion Points & Insights

The Birth of the High Five Habit

• Mel Robbins shares her personal breakthrough
  • Robbins describes looking in the mirror and feeling overwhelmed by self-criticism about her appearance.
    • “I looked in the mirror and immediately my thoughts went. I hate my freaking jowls.” — Mel Robbins [00:18]
    • “And my eyes and my stomach, grapes on my neck. And this boob is lower than that one.” — Mel Robbins [00:23]
  • In that moment, she spontaneously high-fived her own reflection—a gesture that immediately lifted her mindset.
  • “It is impossible to raise your hand and high five your own reflection and have a negative thought about yourself.” — Mel Robbins [00:28]

The Psychology Behind the High Five

• Physical gesture as emotional self-support

  • High fiving oneself mirrors the same affirmation we offer others.
  • “You have spent an entire lifetime high fiving other people. The action itself communicates: ‘I believe in you.’” — Mel Robbins [00:50 - 00:59]
  • “I’ve got you. I celebrate you.” — Mel Robbins [00:59 - 01:01]
  • It serves as a way to “have your own back” and gives yourself what you often look for from others.

• Fulfilling emotional needs internally

  • High fiving oneself allows individuals to self-validate and meet personal emotional needs:
  • “You are fulfilling your own emotional needs of being seen, heard, and being celebrated. So instead of looking around for somebody else to do it, you’re giving it to yourself.” — Mel Robbins [01:07]

Neuroscientific Foundation

• Dr. Amen explains how celebration boosts brain chemicals

  • Being intentional about positive self-celebration can rewire brain patterns away from negativity.
  • “It’s breaking the habit loop of negativity and it’s being intentional. Celebration increases dopamine, which then wires the feeling into your nervous system.” — Dr. Daniel Amen [01:21]

• The habit “belongs” neurologically

  • Creating a consistent habit of high fiving yourself links the act with feelings of joy and calm through brain association.

Making the High Five a Practical Habit

• Accessible, simple morning ritual
  • “One of those ways is by making it a habit to high five yourself every morning in the mirror as a moment of intentional connection with yourself.” — Mel Robbins [02:01]
  • This small, consistent act fosters an ongoing sense of self-supported optimism, especially on difficult days.
  • “Even on the mornings where like the shit’s hit the fan… there’s something about the high five that makes my shoulders drop and makes me go, ‘Okay, I can do this.’” — Mel Robbins [02:21]
  • Dr. Amen frames it as leveraging positive association in the brain:
  • “The brain works through association. What do you associate to that is joy.” — Dr. Daniel Amen [02:55]

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Notable Quotes & Memorable Moments

• Mel Robbins on the power of the gesture:
  • “When you give somebody with this physical action a high five, you don’t even have to say anything. The action itself communicates…‘I believe in you.’” [00:50 - 00:59]
• Dr. Daniel Amen on the neuroscience:
  • “Celebration increases dopamine, which then wires the feeling into your nervous system.” [01:21]
• Mel Robbins on creating self-support:
  • “At least I’ve got myself, I can have my own back.” [01:01]
• Relatable honesty:
  • “Even on the mornings where like the shit’s hit the fan… there’s something about the high five that makes my shoulders drop…” [02:21]

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Timestamps for Key Segments

• 00:15 — Mel shares her initial “high five” mirror moment and internal dialogue
• 00:50–01:01 — Insight on what physical high-fives communicate emotionally
• 01:07–01:21 — Fulfilling core needs by high fiving yourself
• 01:21–01:41 — Dr. Amen discusses habit loops, celebration, and dopamine
• 02:01–02:10 — Mel describes daily ritual and emotional effects
• 02:21–02:35 — Mel relates the high five to handling tough mornings and self-belief
• 02:55–03:00 — Dr. Amen summarizes brain association with joy

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Summary

This episode delivers practical, uplifitng advice for anyone seeking to disrupt negative self-talk and improve self-motivation. Mel Robbins and Dr. Amen clearly illustrate how a simple daily act—the “High Five Habit”—can have profound neurological and emotional benefits, empowering listeners to support themselves every day.

Transcript

[A]

Every day you are making your brain better or you are making it worse. Stay with us to learn how you can change your brain for the better every day.

[B]

The high five habits started a year ago for me.

[C]

I looked in the mirror and immediately my thoughts went. I hate my freaking jowls.

[B]

These look like saddlebags.

[C]

And my eyes and my stomach, grapes on my neck. And this boob is lower than that one. And started to feel overwhelmed. So I don't know what came over me, but I just raised my hand and high five my own reflection and I started doing it every day. It is impossible to raise your hand and high five your own reflection and have a negative thought about yourself. You have spent an entire lifetime high fiving other people.

[B]

And when you give somebody with this physical action a high five, you don't even have to say anything. The action itself communicates.

[C]

I believe in you.

[B]

I've got you.

[C]

I celebrate you.

[B]

What this is reminding me is at least I've got myself, I can have my own back.

[C]

I know for a fact that what's also happening is that you are fulfilling your own emotional needs of being seen, heard, and being celebrated. So instead of looking around for somebody else to do it, you're giving it to yourself.

[A]

So interesting. I mean, I think it's breaking the habit loop of negativity and it's being intentional. So still in that basal ganglia, prefrontal cortex, celebration increases dopamine, which then wires the feeling into your nervous system.

[C]

That has also been borne out by.

[B]

The studies that the celebration and the.

[C]

Joining in with you, you honors your deepest fundamental needs to be seen, to.

[B]

Be heard, and to be celebrated.

[C]

And I am on a mission to.

[B]

Teach people that you can actually fulfill.

[C]

Those for yourself in small ways.

[B]

And one of those ways is by making it a habit to high five yourself every morning in the mirror as.

[C]

A moment of intentional connection with yourself.

[B]

And tapping into, as you said, that sort of sense of, of joy, that release that feels good and calming, that you've got you, that no matter.

[C]

Even on the mornings where like the shit's hit the fan and I got all the stuff I need to do or really hard conversation to have, there's something about the high five that makes my shoulders drop and makes me go.

[B]

Okay, I can do this. Just like a teammate that high fives.

[C]

You win, it's your turn at the free throw line and everything is on your your shoulders. It's that belief, that transfer and belief. I think it's so powerful because you've been doing it for everybody. Else. And your brain remembers that and just.

[B]

Applies it to you?

[A]

Well, the brain works through association. What do you associate to that is joy.

[B]

Yeah.