Podcast Summary: The Mel Robbins Podcast

Episode: 8 Things To Tell Yourself Every Morning
Host: Mel Robbins
Date: September 11, 2025

Episode Overview

In this energetic and empowering solo episode, Mel Robbins dives deep into how you can intentionally reprogram your mindset every morning with "eight simple sentences." Using research-backed neuroscience, personal anecdotes, and quotes from leading experts, Mel breaks down each phrase, explaining how repeating them can transform your outlook, reduce anxiety, build resilience, and cultivate a good mood—regardless of your circumstances. Her goal: to teach listeners the skill of waking up positive, hopeful, and ready to take on the day, every single day.

Key Discussion Points & Insights

1. Why Morning Mindset Matters

• Mel asserts that the way you start your day is critical. Most people wake up bracing for the worst, subconsciously scanning for threats and negativity.
• "If you're not programming your brain on purpose, it's still getting programmed. By the headlines, by your past, by your to-do list, by that mean voice that's in your head..." (22:14)
• The repetitive use of positive, purposeful phrases can counteract the default negative self-talk so many people unconsciously practice.

2. The Science Behind the Mantras

• References to Dr. Daniel Amen (“directing your mind on purpose”) and Dr. Jim Doty (science on neuroplasticity).
• Explains the Reticular Activating System (RAS)—your brain’s filter: "If you tell your brain that something is important to you, what are you doing? You're deliberately programming it." (1:37:02)
• The RAS tunes your awareness to what you think matters. Repetition of positive mantras tells the RAS to look for the good.

3. The Eight Morning Sentences

1. "Today is going to be a great day."

(Begins at 06:00)

• Start with this, no matter what your circumstances. Even on hard days, this primes your brain to look for the positive.

• Anecdote: Even Ben (her producer) texted it and boosted everyone’s mood.

• Backed by Dr. Amen’s personal practice.

  “When you start your day with this first sentence, there will be something great that can happen.” (08:20 — Mel Robbins)

2. "Something cool is going to happen for me today."

(Begins at 18:12)

• Fosters anticipation and excitement, turning each day into a "mental scavenger hunt" for good things.
• “Assume something cool is going to happen to you today and you don't even know what it has to be…” (19:21)

3. "No matter what happens today, I can handle it."

(Begins at 29:51)

• Calms worry and anxiety. Reminds you of your inherent resilience.
• Ties to the biological "cortisol awakening response"—when stress and anxiety spike in the morning.
• “Anxiety is a moment of uncertainty where you doubt your capacity to handle something. That’s what anxiety is.” (32:30)

4. "An exciting new chapter in my life is starting today."

(Begins at 50:04)

• Positions every day as a fresh start and encourages opening up to new possibilities.

• Explains how the RAS will now look for new beginnings and opportunities.

  “Why do you only think about starting a new chapter once something horrible has happened?... You can create a new beginning any time you want.” (51:44)

5. "I need to give myself more credit for how hard I'm trying."

(Begins at 1:08:40)

• Counters the negativity bias that focuses on what hasn’t been done instead of accomplishments.
• Emphasizes the importance of being your own biggest cheerleader.
• “Life is hard enough without you dragging yourself down… if you only feel proud when somebody notices, you’re going to spend your whole life waiting for validation.” (1:13:10)

6. "I'm allowed to be a work in progress."

(Begins at 1:26:51)

• Gives permission to not be perfect and to keep growing and learning.

• Relieves pressure and shame around not having it all together.

  “That is an attitude that got programmed in a long time ago based on negativity and fear. When you start to repeat, ‘I’m allowed to be a work in progress,’ what you’re basically saying [is]: ‘Hey brain, we’re going to grow here. We’re going to make mistakes. We’re a work in progress.’” (1:28:10)

7. "If I keep showing up, life will reward me."

(Begins at 1:35:26)

• Instills hope and perseverance—encouraging daily, consistent efforts (“the reps”) even when results seem far off.
• Quotes Jay Z: “The genius thing that we did is we didn’t quit.”
• “The game is not achieving—the game is showing up. The game is not quitting.” (1:36:45)

8. "I have an important contribution to make to the world."

(Begins at 1:41:58)

• Affirms self-worth and the unique impact each individual can have—even in the smallest daily interactions.
• “Your presence, your ideas, your stories, the experiences that you’ve had in your life, the lessons you have to share, the actions you take, the way you move through the world, being in a good mood, being kind to people—these things have a powerful ripple effect.” (1:43:05)

Implementation Tips

• Say out loud (or at least think them) each morning, ideally as soon as you wake up. Writing them down is even more powerful.
• Stick with it for 30–60 days: “How long did it take you to learn to be anxious? Your whole life. I think a positive reprogramming is worth a little experiment for 30 to 60 days.” (1:19:35)
• Why morning? Cortisol is high, mind is "highly suggestible"—morning is prime time to influence your neural programming.

Notable Quotes & Memorable Moments

• “You deserve to be in a good mood for no reason. I want that to be your natural setting.” (26:12 — Mel Robbins)
• "If you’re not looking for the ways to make your day great, you’re going to miss them." (10:11)
• “The single best skill that you can develop is to have a good attitude in the absence of a reason to have one.” (27:04)
• “You are so much more capable than you know. You’re so much more capable than you believe.” (45:10)
• “If you just keep showing up, life will reward you. And that is how you program your brain to not quit on you.” (1:39:10)
• “I have an important contribution to make to the world.” (1:42:10)

Segment Timestamps (MM:SS)

• 06:00 – #1: Today is going to be a great day
• 18:12 – #2: Something cool is going to happen for me today
• 29:51 – #3: No matter what happens today, I can handle it
• 50:04 – #4: An exciting new chapter in my life is starting today
• 1:08:40 – #5: I need to give myself more credit for how hard I'm trying
• 1:26:51 – #6: I'm allowed to be a work in progress
• 1:35:26 – #7: If I keep showing up, life will reward me
• 1:41:58 – #8: I have an important contribution to make to the world

Final Takeaway

Mel Robbins urges listeners to embrace the deliberate, optimistic programming of their own minds to foster positivity, resilience, and fulfillment. Through repetition of these eight sentences, you can shift your mood, break out of unhelpful patterns, and begin to see more possibility—in yourself and your life.

“Here are these eight sentences… Say them every day out loud, write them in your journal, repeat them for 30 to 60 days, and you are going to notice something crazy happen.” (1:46:10)

For more, follow Mel Robbins @melrobbins or read "The High Five Habit" for deeper insights into morning mindset routines and the neuroscience behind them.

(Ads, lengthy intros/outros, and promotional sections have been omitted. This summary reflects the key actionable content and tone of the full episode.)