The Mel Robbins Podcast: "Try It For 1 Day: Do This Every Morning to Boost Motivation & Focus"

Release Date: January 13, 2025

Introduction

In the episode titled "Try It For 1 Day: Do This Every Morning to Boost Motivation & Focus," renowned host Mel Robbins delves deep into the science and strategies behind effective morning routines. Aimed at transforming listeners' mornings to enhance motivation, focus, and overall well-being, Robbins combines personal anecdotes with research-backed insights to offer a comprehensive guide for anyone struggling to kickstart their day.

I. Understanding the Morning Struggle

Mel Robbins opens the episode by addressing a common dilemma: not everyone is a natural morning person. She empathizes with listeners who find it challenging to establish and maintain a productive morning routine, questioning why getting out of bed can be so arduous.

"There are seven reasons why a lot of you have a very hard time getting out of bed. And the good news? You can change that."
— Mel Robbins [00:00]

A. Seven Reasons Why Mornings Are Tough

1. Irregular Schedules:
   Those working late shifts or transitioning into retirement often disrupt their circadian rhythms, making mornings difficult.

2. Comfortable Bedding:
   While cozy sheets feel luxurious, they can inadvertently discourage getting out of bed.

3. Genetics:
   Studies indicate that being a morning person can be inherited, linking back to traits from Neanderthal ancestors.

4. Circadian Rhythm Variations:
   Our internal biological clocks differ, but adjustments can be made to optimize morning wakefulness.

5. Trauma:
   Past traumatic experiences can activate the body's freeze response, leading to disrupted sleep and morning lethargy.

6. Anxiety:
   Elevated cortisol levels in the morning contribute to increased anxiety, exacerbated by factors like late-night drinking or low blood sugar.

7. Depression:
   A significant percentage of individuals with depression struggle to get out of bed due to pervasive feelings of heaviness and hopelessness.

"Depression just covers you with this kind of sense of heaviness... it's a huge problem."
— Mel Robbins [19:20]

II. The Importance of Morning Routines

Robbins emphasizes that understanding and improving morning routines are crucial for mental and physical health. She introduces a foundational concept borrowed from James Clear, author of Atomic Habits.

"You don't rise to the level of your goals; you fall to the level of your system."
— Mel Robbins referencing James Clear [22:28]

A morning routine serves as a system that can either propel you toward your goals or hinder your progress, depending on its structure and effectiveness.

III. Six Essential Steps for a Successful Morning Routine

Mel Robbins outlines six non-negotiable steps, each grounded in scientific research, designed to transform mornings into a period of productivity and positivity.

Step 1: Get Up When the Alarm Rings

Robbins introduces her renowned Five-Second Rule as a tool to combat hesitation and promote immediate action.

"When the alarm rings, start counting backwards. 5, 4, 3, 2, 1, boom. Get out of bed."
— Mel Robbins [37:15]

Science Behind It:
Delaying action even by a few seconds can diminish motivation. Counting backwards serves as a trigger to initiate movement, setting a proactive tone for the day.

Step 2: Make Your Bed

A simple yet powerful act that instills discipline and reduces visual clutter, thereby lowering anxiety.

"When you make your bed every morning, you're not gonna climb back into it... It's a sign that you care about yourself."
— Mel Robbins [40:45]

Benefits:

• Cultivates a sense of accomplishment.
• Minimizes clutter-induced anxiety.
• Encourages consistency in other areas of life.

Step 3: High Five Yourself in the Mirror

An unconventional practice aimed at boosting self-belief and positivity through physical action.

"High-fiving yourself in the mirror activates brain fertilizer and accelerates new wiring for a mindset that goes, 'I like the person in the mirror.'"
— Mel Robbins [46:10]

Research Insight:
Dr. Lawrence Katz from Duke University introduces the concept of neurobics, where pairing routine activities with unexpected actions (like a high five) creates new neural pathways, enhancing self-confidence and resilience.

Anecdote:
Robbins references a UC Berkeley study where NBA teams’ frequency of high-fives predicted their season success, reinforcing the practice's effectiveness in fostering teamwork and morale.

Step 4: Drink a Full Cup of Water

Hydration is essential for optimal brain and body function, yet many neglect this simple step upon waking.

"Step four is drink a full cup of water and delay your caffeine for at least an hour."
— Mel Robbins [54:50]

Impact:

• Enhances cognitive functions and mood.
• Prevents morning jitters and dependency on caffeine.
• Aids in flushing out toxins and boosting metabolism.

Personal Transformation:
Robbins shares her experience of reducing coffee intake by prioritizing water, leading to decreased caffeine dependency and improved overall well-being.

Step 5: Get Outside and Take in Morning Light

Exposure to natural light is pivotal in resetting the circadian rhythm, promoting better sleep and alertness.

"Exposure to morning sunlight is crucial to reset your body's internal clock and help you transition into the awake phase."
— Mel Robbins [58:05]

Expert Opinion:
Dr. Rebecca Robbins from Harvard Medical School underscores the importance of morning light in regulating sleep patterns and enhancing daytime energy levels.

Practical Tip:
Employ the 5-10-20 rule based on weather conditions:

• 5 minutes for sunny days.
• 10 minutes for cloudy days.
• 20 minutes with bright artificial light indoors.

Step 6: Ten-Minute Walk

Incorporating physical movement to boost mood, reduce anxiety, and enhance mental clarity.

"Every morning, take a ten-minute walk. It's a simple action that has extraordinary positive effects on your health and mindset."
— Mel Robbins [62:00]

Benefits:

• Promotes endorphin release, elevating mood.
• Encourages mindfulness and reduces overthinking.
• Enhances cardiovascular health and longevity.

Classification:
Termed "forward ambulation," this activity engages multiple senses, fostering a flow state that alleviates anxiety and prepares the mind for the day ahead.

IV. The Seventh Step: Uninterrupted Focus Time

Though initially presenting six steps, Robbins concludes with an added recommendation for sustained focus.

"After your walk, spend 15 minutes on a project that matters to you before checking your phone."
— Mel Robbins [61:50]

Purpose:
This "Hot 15" period ensures that the momentum gained from the morning routine translates into productive endeavors, free from digital distractions.

V. Conclusion and Recap

Mel Robbins reiterates the six essential steps, encouraging listeners to adopt and personalize them to fit their lifestyles. She emphasizes that consistency in morning routines can lead to significant improvements in mental health, productivity, and overall life satisfaction.

"When you follow this system, you feel like yourself. You feel good because you're taking care of yourself."
— Mel Robbins [60:10]

Final Thoughts:
Robbins assures listeners that implementing these steps is a manageable and effective way to reclaim control over their mornings, setting a positive trajectory for the rest of the day. She invites further engagement through her website for additional resources and upcoming episodes focused on optimizing morning routines.

Key Takeaways:

• Consistency is Crucial: Establishing a reliable morning routine can significantly impact daily productivity and mental health.

• Small Actions, Big Results: Simple steps like making the bed or high-fiving oneself can cultivate discipline and positivity.

• Science-Backed Strategies: Incorporating scientifically proven methods ensures the effectiveness of the routine.

• Personal Empowerment: Taking charge of the morning sets the foundation for achieving broader life goals.

Notable Quotes:

• "You don't rise to the level of your goals; you fall to the level of your system." — Mel Robbins [22:28]

• "When you make your bed every morning, you're not gonna climb back into it... It's a sign that you care about yourself." — Mel Robbins [40:45]

• "High-fiving yourself in the mirror activates brain fertilizer and accelerates new wiring for a mindset that goes, 'I like the person in the mirror.'" — Mel Robbins [46:10]

• "Exposure to morning sunlight is crucial to reset your body's internal clock and help you transition into the awake phase." — Mel Robbins [58:05]

• "Every morning, take a ten-minute walk. It's a simple action that has extraordinary positive effects on your health and mindset." — Mel Robbins [62:00]

Resources:

For a detailed breakdown of the steps, supporting studies, and additional resources mentioned in this episode, visit Mel Robbins' Website.