Podcast Summary: "5 Things to Tell Yourself Every Morning"

Podcast: The Mindset Mentor
Host: Rob Dial
Episode Date: October 10, 2025
Episode Overview:
In this episode, Rob Dial shares five transformative affirmations rooted in ancient Stoic philosophy and modern neuroscience that listeners should repeat to themselves every morning. The purpose is to help “brainwash” yourself into the person you want to become, harness your morning neurobiology, cultivate resilience, and start each day grounded, intentional, and grateful.

Main Theme and Purpose

Rob emphasizes the incredible neurological opportunity presented during the morning’s “golden hour,” when the mind is most receptive to new beliefs and behaviors. By intentionally filling this window with empowering, Stoic-based affirmations, listeners can rewire their subconscious, develop mental armor for a chaotic world, and shape not just their day, but the trajectory of their life.

Key Discussion Points & Insights

Why Morning Affirmations Matter (02:15)

• The brain is fresh from sleep, still operating in relaxed alpha and theta brainwaves, which makes it extremely receptive to new ideas.
• The prefrontal cortex—the brain’s critical, analytical center—“hasn’t fully kicked in yet,” so affirmations bypass inner resistance and sink deeper.
• Elevated cortisol levels provide a prime window for focus and neuroplasticity.
  Quote:

“Your subconscious door is just slightly open a little bit more in the morning. So what you feed into your subconscious will sink deeper and stick longer.” (04:02)

The 5 Morning Affirmations

1. "Today I will meet resistance. And that’s not a problem. I welcome it." (05:41)

• Rooted in Marcus Aurelius’s Meditations.
• Prepares you for life’s inevitable messiness and difficult people, building a mental shield rather than naive optimism.
• Supported by Shelley Taylor’s research on “stress inoculation”: expecting stress improves your brain’s ability to regulate under pressure and reduces anxiety spikes.
  Quote:

“What Marcus Aurelius was doing here, he wasn’t trying to be a buzzkill... He was basically giving us a shield by expecting that today would be difficult in some sort of way.” (06:19)

2. "I can’t control everything, but I can control how I show up." (09:36)

• Stems from Epictetus and the core Stoic division: things within your control (actions, attitude) and things outside it (other people, outcomes).
• Most people waste energy on the uncontrollable—focus only on your “zone of control.”
• Supported by Julian Rotter’s “locus of control” research: People who focus on what they can control have higher wellbeing, less anxiety, and more motivation.
  Quote:

“If it is in your control, act with intention now. If it’s not in your control, release it. Why would you stress out over something you can’t control anyway?” (10:56)

3. "I am not my thoughts. I am the thinker of them." (13:38)

• Draws from Stoic “cognitive distancing” and mindfulness-based therapies.
• The brain is a “thought factory” producing worst-case scenarios to keep you safe, but these are not reality.
• Practice becoming the observer, not the victim, of your thoughts—don’t merge with mental drama.
  Quote:

“You are not the machine, you’re the operator. The machine is your brain. The operator is you.” (15:12)
“You can’t read the label when you’re inside the jar.” (15:45)

4. "I am grateful for all that I have." (17:14)

• Inspired by Seneca: “Nothing is more honorable than a grateful heart.”
• Gratitude is not “woo-woo,” but life-changing—especially in a culture addicted to more.
• Even in struggle, being grateful for specific, simple things sets you apart and fosters happiness.
• Neurologically, gratitude boosts dopamine and serotonin, improving optimism, sleep, immunity, and stress resilience (supported by research from UC Davis and UC Berkeley).
  Quote:

“Happy people aren’t grateful. Grateful people are happy.” (18:26)

5. "Life is short. I’m not guaranteed another sunrise. I want to live today like it’s my last." (20:05)

• The classic Stoic teaching of memento mori (“Remember you will die”).
• Rather than being morbid, this idea is intended to clarify priorities and fuel purposeful action.
• Regularly contemplating mortality, according to a University of Missouri study, increases life satisfaction and leads to living in a way that reflects your true values.
  Quote:

“If today was my last day, would I be proud of how I showed up?” (20:44)
“Let’s not dance around it. You’re going to die. We all are. But instead of fearing that, stoicism...asks: what if you use that to wake up and make something amazing with your life?” (20:19)

Memorable Moments & Quotes

• On morning neurobiology:

  “You’re literally reprogramming your brain before you go out into the world every single day.” (04:49)

• On gratitude versus comparison:

  “Being grateful just means I’m gonna look at what I have and realize I have enough right now, and I can still work towards more if I want to.” (18:12)

• On the urgency of life:

  “150,000 people die every single day. That means 150,000 people did not wake up today that were alive yesterday. Oh my god, I’m still here. If nothing else, that’s something I could be grateful for.” (19:03)

Practical Implementation (21:11)

• Rob challenges listeners to write down these five affirmations and, for seven days, recite each one ten times every morning after waking.
• Combining breathwork, repetition, and intention can “rewire your subconscious for mental resilience.”

Action Steps

• Write down the affirmations.
• As soon as you wake: (1) Use breathwork, (2) Recite each affirmation 10x, out loud and with intention.
• Commit to this for seven days to experience how it shifts your mindset and strengthens your resilience.

Closing Thought

“If this is important to you, to have better perspective and take action toward your life, repeat these five things to yourself every single morning.” (21:51)
“Make it your mission to make somebody else’s day better. I appreciate you and hope you have an amazing day.” (closing)

For further learning or coaching, visit: coachwithrob.com

Episode timestamps:

• 02:15 – Why mornings are the best time for mindset work
• 05:41 – Affirmation #1: Welcoming resistance
• 09:36 – Affirmation #2: Focusing on what you can control
• 13:38 – Affirmation #3: Observer of your thoughts
• 17:14 – Affirmation #4: Gratefulness
• 20:05 – Affirmation #5: Living with mortality in mind
• 21:11 – Rob’s 7-day challenge and closing remarks