3 Small Decisions That Make You Feel Incredible: Do This Every Morning After Waking Up
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- เผยแพร่เมื่อ 24 มี.ค. 2024
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In today’s episode, you’ll learn 3 simple yet profound science-backed strategies that will change your life, and you’ll feel the difference as soon as you start using them.
These tiny decisions will instantly boost your energy as soon as you wake up, so that you OWN your mornings and start your day feeling incredible.
They will make you healthier, improve your relationships, make you more productive, and strengthen your mindset in just a few minutes per day.
If you love the proven hacks featured in today’s episode, then the next one you’ll want to listen to is: 8 Small Habits That Will Change Your Life: The Best Expert Advice I’m Using This Year. Click here: www.melrobbins.com/podcasts/e...
For more resources, click here for the podcast episode page: www.melrobbins.com/podcasts/e...
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I’m just your friend. I am not a licensed therapist, and this podcast is NOT intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional. Got it? Good. I’ll see you in the next episode.
In this episode:
00:00 Intro
03:15: You don’t change your life this way.
07:50: You make your decisions based on THIS, and that makes life hard.
10:00: Do you have a friend who keeps dating losers?
11:40: Have you ever done this when you have to leave in 30 minutes?
13:05: Decision #1: False confidence is showing up in your morning.
17:30: Is this what you do when the alarm goes off?
18:45: Which person would you rather hire?
23:00: You won’t believe what this study found about snoozers.
26:20: The average amount of time people spend lying in bed.
28:00: Does your voice of temptation sound just like this?
32:25: Decision #2: Do this in the morning to reset your circadian rhythm.
39:55: Don’t lose the battle for your attention.
41:05: Decisions #3: Drink THIS first thing before you drink anything else.
43:20: 2 reasons why caffeine first thing makes you more tired during the day.
47:30: You can have your coffee at this time instead.
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![5 Things Successful People Do Before 8AM [FULL MESSAGE] | Terri Savelle Foy](/img/n.gif)
1. Wake up, instead of snoozing... snoozing increases anxiety
2. Natural light BEFORE artificial light... natural light supports circadian rhythm
3. Water BEFORE anything else... water is good for your whole being
Thank you!
Thanks
No natural light as early as I want to get up
I'm adding a good dose of comedy (even a forced laugh ) for a truly awesome day ! Thanks for the 1,2&3 & the 54321 Mel !
Спасибо
For those of you who wake before the sunrise, as I do, just get outside when it does come up. In the meantime, stay off screens/other bright light. Use a soft light in the house; read, meditate, fix breakfast, what ever it is you do in your morning routine. Sun comes up, then go outside. Consistency is key!
I don't wake up before the sun comes up often but when I do, I'll walk down the street and take pictures of the sun rising behind the mountains.
My favorite phrase in this podcast, personally it hit me hard. ''The mistake that you and I make is we base the decision on how it’s going to feel right now instead of making a decision based on how it impacts you in the long run. It’s so easy to say you right I’ll stay a little bit longer. But easy decisions make your life harder when you learn how to make a hard decision life gets easier.
Love you Mel Robbins
The insight about immediate feelings instead of long-term impact hit you, too? I want to keep that in mind as I go to bed.
@@artandcard Yes of course. It make realize that I don't want to get the bill of regret not to do what it is right in the long term.
When I heard that I had to pause the video! My mantra in life after hearing Les Brown say this at my graduation ceremony from Grad School " do what's hard now and the rest of your life will be easy, but it you do what's easy now, the rest of your life will be hard. I instill that principle into my nieces and nephew all the time and now I have to reinstate that for MY life. My issue is knowing I need to work out but don't. Thank you Mel, I knew by listening to you would get my spirits back up. 😁😁
Waking up with my pet cows and chickens.. lifting feed for them.. drinking my coffee as sun coming up.. like a frkn old Folgers coffee commercial..sunrise and sunset 30min walks..and low carb eating and eating during certain time periods.. annd.. listening to you Mel and your beautiful community here in the comments.. love you Mel!! 👍😉❤️
Your life sounds amazing!!! 🐄 🐔 ☕️ ☀️
😂 Folgers coffee
How cool you naturally do it. I wanna live that life
Like I told a coworker last week - a ‘daily dose of Mel’ is the only push I need when I’m in a slump 👍
Same
Make a podcast on how to move on from regret of past mistakes
Agree. Self loathing is an issue I suffer from.
I am glad I am not alone in needing that. I had a huge ahah moment when I first discovered Mel. It was from an audio book I purchased of hers. She had interviews she has done with people for different issues. One person was talking about her biggest fear of making mistakes and how it was caused by her past. That is my biggest fear and listening to that segment made me realize how it was connected to my past. I still haven’t figured out how to let it go.
Omg! Indeed. I suffer from this as well & cannot seem to rise above it. Any advice Mel?
Oh YES! I have spent my entire adult life either in an abusive relationship or recovering from one. Now at mid 60’s I’m done with partners but I regret how many years were wasted on all that.
EFT or tapping is great for dealing with past regrets. I personally like Faster EFT.
I just listened to this on my jog this morning at 10AM, but woke at 5am with a slight hang-over (out with friends yesterday)......got out of bed at 7am to make my matcha latte and then sat around in bed for another 2 hours.....on my ipad and having false confidence!!!!! What a wake-up call..thinking i'm productive and being influenced by the world's noise.
I can totally relate to this comment🙄
This is Soooo true. Another area of over confidence in the morning is in how much time it takes to do anything. The clock in my head and the clock on the wall rarely line up. I usually think I have more time than I really do.
Me too
Same
Qq¹@@mrik7868
Ditto
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False confidence is insidious…yes Mel, it ruins your health, careers, marriages, friend/ family relationships. I’ve suffered the consequences time & again. Embracing humility & calm has changed my life!
Fortunately, I have an office with lots of natural light. The water trick I have been using for about a month now - learned it from your podcast Mel, and it really does make a difference. The snooze button? I use it. Not to sleep, but for prayer. Before the light, before the water, and before I leave the bed my day begins with prayer time.
Thanks Mel. Needed that at this exact point of my life.
Note to self: Do Not Keep Doing The Same Thing and Expect Different Results.
I wake up every morning at 5:00 a.m. to do my streches and exercise, followed by making my bed! While doing all that, I listen to my Bible scriptures. I now listen to your podcast every day as part of my routine. Thank you so much for making such inspiring videos, Mel! You have a blessed day😌❤️
Where do you listen to Bible scriptures
@@danielpreciado6837the BiBle RECAP is an incredible podcast that’s about 5 minutes each day that comments and recaps the whole Bible, chronologically, in a year. It follows that reading plan. It is awesome! It will change your life!
You absolutely were speaking to me with this! Everything you said hit close to home. I live in the realm of knowing, the doing is where I get stuck. . . in my head. Like the famed Nike commercial, just do it.
16:48 and 31:00 1st decision - Don't snooze the alarm
31:18 2nd decision - natural light before artificial light
40:59 Drink water before coffee/ tea
Over a quarter of an hour of preamble
Thanks...stopped listening 5 min in.
Golden. Getting up when we wake up (no longer sneaking back in bed), exposing to sunlight (not screen light) 1st thing, if only for a few minutes; and having coffee after water, food, 90 minutes min from wake up (to avoid cortisol and later slump). Thank you for the science behind these 3, and for sharing your own experiences ever so candidly! ❤
This podcast came at the perfect time! This is exactly what I’m struggling with right now. I have been snoozing, haven’t worked out in months, behind on homework by almost a month! And my anxiety is so high. I need this reminder. Thanks, Mel! 🖤🖤
Mel, I love your podcast because you are real, you're not a fake, your honest and known about yourself and it makes easy to relate and listen. Thank you for what you give to us. And in case no one else told you this today: I love you and i believe in you ❤
My grandmother always swore by a hot glass of lemon water 1st thing in the morning. I do that or decaf tea green tea It helps
Nice what does it do
I stopped hittingb the snooze decades ago. I figured this out on my own that everytime I hit snooze it only made me more tired through my entire day.
13 minutes in and i'm already laughing and so engaged! Mel, wanted to tell you that I used your workbook for my "New Year's Resolutions" and I feel that I'm still on track like I never have been before. It's so strange how you debunk our thoughts and get down to some really important questions to ask ourselves! You have brought out so much good in people. I feel it in myself and the 5 second rule was amazing when I first saw you on Impact theory with Tom Bilyeu, I thought who is this woman? She is so wise and gritty - I love her already! I was so unmotivated that I became extremely lazy. I knew it was because I was directionless and sometimes I still feel that way, but less. So thank you - I'm so grateful for your work and research and just helping other people be better people 💝
I have false confidence regarding a night time behavior for years. YEARS Mel. Wished I watched it last night but whatever. Moving forward! Tonight, I am implementing new changes.
Love this! All three things I've been implementing as well as some others for a new morning routine and they are absolutely life changing. I quit snoozing due to researching your advice and sleep wake cycles, I drink water as soon as I'm awake, and I open my blinds to let the sunshine in, when it comes up. The phone thing, I put it down about 6 months ago and my life has completely changed!! I use a sunlamp for an alarm so I don't even need it to wake up! My phone doesn't even appeal to me anymore. I could care less if I even use it. Other than communicating with those I need too. I start with the basics brushing my teeth, washing my face, then Gratitude Journaling, daily devotional and short journal, then my brain dump and to do lists for the day. When the sun comes up I get outside for a few, depending on the weather, and I am an entirely different person!! I've never been one who has any energy throughout the day, I would wake up sleepy, sleepy all day, and then wide awake at night. I've also implemented a strict bedtime routine as well. The amount of energy I have now and the ability my brain has to focus so much better is UNREAL!!! My moods are better, my energy is better, my self care habits are so much better, and I want everyone to know that these things really to work and they REALLY will help you!! And Mel the statement you made about basically focusing on the decision in the right now and not thinking about how that decision is going to affect us in the long run is PHENOMENAL and eye opening!! That statement hit me hard and stuck with me and for my next habit change, a consistent work out routine, that is the mantra I'm going to use everytime I get ready to workout!! Because the decision I make in that moment to workout will definitely help me in the long run!! Gosh!! Thank you!!
Wow. Just the alarm analogy blew me away
Hi, Mel! I must thank you for all you do... It definitely seems like you're right inside my head! I work 5p-2a, and I've always just slept til i woke up, immediately got on my phone for at least an hour, and drank whatever watered down tea or soda that i left on the nightstand the night before. I also have ADHD, therefore time paralysis, so i would just stay in bed or move to couch and do nothing u til time to get ready for work. From now on, starting tomorrow, I'm going to set an alarm for 10a. That will have given me 8hrs sleep. Then I'll get up, grab a bottle of water, and go sit outside without my phone. I'll pray, meditate, make a gratitude list, and read my AA devotional. Im excited to see how i feel!
I don't drink caffeine, period. My body does not like it. I'm 66 and retired. I do set an alarm to go hiking early here in Arizona when it starts heating up because being in nature is where I feel best but on days when I don't go hiking I let myself wake up naturally. Exercise and nature are what keep me healthy and happy. We have lots of sunshine in Arizona. I lived 40 years in Alaska before retiring to Arizona. In Alaska, I had to use a SAD light box because of the winter darkness. It's important to get sunlight. I also had to take a high dosage of Vitamin D3 in Alaska, too. My levels are good now without having to take Vitamin D3.
out of bed before 530 with no alarm! Super proud of my self! I want it!
How do you do that 🧐?
Me too, I’m first responder. 5 dark mornings in a week, running on empty streets into scary nyc subway
@@deboraclark259 no clue lol. still. trying to figure it out.
I wake up naturally by5 am by being in bed same time -EVERY NIGHT- 9:15. Sleeping 9-5 🎶🎵🎶😊😁
Natural light is not possible at 5am in Wisconsin. Love you and your podcasts.
But getting outside even in the dark helps me!! I do my 5 minute standing stretches on the porch as the dogs potty, even in 20 brisk air!
I did it today Mel! I will continue to do it 😊 I feel better!
Woke up made coffee and came back to bed to watch this lol
Being exhausted and feeling overwhelmed makes it hard to even follow simple good choices but it makes sense to keep trying. I like how you posed it, when you said that procrastinating and staying in bed is not something you would recommend to a friend.
The snooze button logic is how I finally quit smoking cigarettes 11 years ago. Instead of tapering down and experiencing that brutal "snooze alarm" time and time again, I just stopped.
♥Hi Mel♥ Now I am cooking for dinner while listening to your talking and done sharing to facebook. And I really felt incredible from the very first day of my morning routine. I felt like a million bucks for the whole day♥
This one was a gem!! So basic, so informative, but so overlooked! Thank you Mel!
This is how I was this morning, thinking of hitting the snooze button, then said to myself, no, I need to get up Person B!
Again Mel knocked it out of the park. I listen to this while cleaning my kitchen. Life coaching and clean kitchen at same time!!!
For the natural light, what if you get up when it’s dark out?
Woww Mel, 2.51 Million subscribers?!?! Youu go girl!! 💥🌟💟
OMG...Mel...this resonates so much with me and since I have been working on myself for the last 4 and a half years and being single on purpose to focus on me...I've been able to observe my inner conflict and sometimes I can negotiate with myself to get desired results or interrupt old patterns. I am now more aware of my thoughts and understanding who I am and my behaviours.
Nailed it. Everything seems possible the night before ..until I make that one dumbass decision to stay up late. The outcome is ALWAYS the same.
Hi Mel ! Thanks for your advice! You boost my energy and make me feel better each time I watch your podcast! You are a special human being ! Hugs
There is a lot of people that drink only one coffee - the morning one, and do not need or want a coffee during the day. It is not an addiction for everyone.
Coffee is my medicine.
False confidence . Yes change feels great I'm all in
I usually don't sit on my phone in the morning but this week I had a bug and wanted some distraction while pain killers kicked in. I noticed a huge negative difference in my brain through the day. It was really flitty and seeking constant input, like those few minutes set a tone for the day. It was horrid.
Back to just checking the weather and moving on.
If you spend those few minutes setting intentions. Boom - what a difference.
My 20 year old son is struggling. I just turned it on in his room and didn't leave. He got up, either it helped or I bugged the crap out of him. I'm good with it and he's up!
I used to be that way alcohol was my problem with all those nahhhh let’s jus stay up instead of going to bed n etc not anymore I take my melatonin so my mind n body literally says GO TO RUCKING SLEEP ASHLEY LOL!! n I thank it in the am lol Luv ya mell thank u for being u
It is nice to know I am not the only one who strugles sometimes with getting up and taking my dogs for a 15 min walk before work. Even in winter the fresh air is so great no matter how cold it is. It makes me feel great. If I choose to stay in bed for a snooze I don' t feel so great and the dogs are then stock in the house all day. After their 15 morning walk the dogs are ready to sleep again. I also watched the menoupse video. Great stuff.
Mel Is there a way that you could add the number of each podcast after title of the program for te ease of sharing or relocating it for us viewers, please?
Great idea! Number the podcast
Thank you Mel! Your podcasts are so relatable! I woke up this morning trying to fight false confidence with all my might! I have been following your advice and my life is shifting a whole 180! Much love ❤️❤️❤️
I told my teenage son how much time he was wasting not getting out of bed in the morning and he said “I am extremely happy with how much time I waste then “ 😂😂😂
Lol your teenage is very intelligent ❤
😃
😂😂😂
Hhhhhhhhhhhhhhhhhhhhhh😂😂😂😂😂😂😂😂
67, retired! Wake up at 0630, usually my dog lucky wakes me up. Let him out and do all my stretching, drink water and make sure he’s fed. Read daily meditations and the Bible. Take lucky for a two mile walk, come home one cup of coffee and light breakfast. Lift weights every day, play disc golf and pickle ball. Stop at the library and catch up on reading. Life is good.
Mel, You have talked about how important sunlight is first thing in the morning several times on your show. I wake up two hours before the sun comes up. what is your recommendation with that circumstance?
Same. I was looking to see if anyone else said this before I did. 😊
Me too. Now with the daylight savings, is so dark.
Me too, I’m thinking 🤔 that I should take a sunrise walk and not look at my phone till then….
Oo... right now I'm in PST and it's 5:30a and dark . Only moonlight
" ...But easy decisions make your life hard." !!!!!.... The TRUTH is TRUTH
Mel, pushing the snooze button is delicious. Other has never worked for me. What works for us snoozers is stretching and slowly waking up by stretching along with opening you eyes etc. Being kind to yourself and respecting that you are not a morning person but a great person finding another solution to make it to work on time without panic is key. Also, not sure why you were so over animated in this podcast, it made me nervous. Enjoy your false confidence, it’s delightful. ❤
"Own your attention" 💖🙏 My fav part was to go outside and more importantly, why. Thank you Mel and the Team!
@mel Robbins, I started this morning and have had a more productive day today than I have in weeks. I’ve not fully completed them but I am happy where I am. I am now listening to the last 32 mins as I know this works if I put the effort in. I just went off lost for a few weeks plus. ❤thanks
False Confidence... I love it!!! It really describes all the situations that you procrastinate about and do not end up accomplishing. Thank you Mel!
Stop hating yourself. A fun night out is memorable. You won’t remember the bath. 😂😂
Me having the false confidence to listen to this at 1:30am knowing I have to be up at 6…
Love you Mel thanks for your amazing webinars.
Here is me, person #3, I set my alarm 3 minutes early to listen to a specific meditation and specific Brain frequencies to start best morning/day ever. Mara D
This was great. As a non coffee drinker (I've just never had it), I can testify that coffee absolutely is what makes it hard to get out of bed and feel awake. Most mornings if I have slept okay, I wake up alert and fine, not grumpy, ready to function. I don't need anything to feel awake. Occasionally I have had a drink of Coke and if I have too much, I start to feel anxious (I'm not normally an anxiety sufferer). If you struggle with anxiety, giving up coffee might help.
God bless you, Mel! Girl I’m ready. ❤
Yes! First thing I do is OPEN THE BLINDS!!! But what are the boosts you use when it's a gloomy day? And BTW.. LOVE your eyeglass frames!! Please tell us what brand they are! 🙏
I love you Mel. You are the best friend I wish I had my entire life
Listening this podcast before going sleep and hoping to make changes tomorrow as she mentions. Thank you mel #learning and growing ❤
@mel Robbins I am so ready for tomorrow. I have to be I’ve just finished listening. Tomorrow I am re listening to a sleep routine. I’m in the uk and really should not be on my phone. Thanks❤
Thanks Mel! Love you and your podcasts! I am up and out of bed at 4am to start my morning routine to get out the door at 7! I find I am energized for the whole day getting my routine in . If there is a day I don't for some reason, I am off the whole day. Thank you for all you do!!! XO
Sleep tip: human sleep cycles (of which you should get at least 5 a night) are about 90 minutes on average, which means waking after 8 hours even wakes you in the middle of one of those cycles. Aim for seven and a half hours of sleep, or 6 or 9 depending on how much time you have available. Waking up an hour into one of those 90 minute cycles is when it's super hard to wake up.
It's still dark out when I wake up but just get outside, it makes a difference
Your way of communicating is incredible!! Thanks for sharing your knowledge! ❤
I am watching this after a night of no sleep ( worry, Overthinking rather than sleeping, etc.) .but I love it! Fantastic advice and so true.
Thank you back at you with a little love bomb back to you, from francine in Australia
Mel thank you!!! You have changed me
THANK YOU MEL, I LOVE YOU AND YOUR ADVICE!!
Miss Mel Robbins..in 2024 we call this delusional. 😩😂
To believe that doesn’t add up.
I love your channel. Thanks for all the gems 💎
Hey, Mel.Thank you so much.I love watching you.This is my Grandma's picture.By the way, l you're such an amazing person.I would love to have a friend like you.Not that I had very many at all
Thank you mel !!!! I love you 🎉
Well, I get up at 2 every morning to let our dogs out to potty, then up at 4 to make my husband's breakfast and out the door. Unfortunately, I get sleepy again and wake up just too lazy to get out of bed and do for myself.
Got to/PLAN to listen to this every day. I have got to change. Thank goodness the universe pointed me to this podcast. Thanks Mel.....xo
I, like many people in the world, am up long before it is light for a big part of the year.
Hi Mel, if you hook one of these on to another, for example, have a big glass of water next to your bed so you can drink it as soon as you turn the alarm off, you’re off the starting blocks and you already have a win x
I absolutely love Mel❤
Thanks Mel! ❤
When I wake up, it’s 5. There’s no natural light yet. What do I do then
Use a happy light
Loved this episode! Thanks Mel!
100% accurate all Mel is saying. I discovered by myself all this tricks, it took some time.
Glad to see that someone is confirming and viral it.
Mel, love your content. However you frequently talk about getting natural light instead of artificial soon after waking up. So important. However, most of us wake up for work Before sunrise. It's not acknowledged. What should we do? Thank you
Thank you Mel! I just watched this video. I am going to do this for the next 3 days. I’m excited to feel better!!
I have been doing 1 & 2 for yeas, and not aware of the caffeine thing (black tea) in the morning immediately after I wake up, will try, thank you
Wow! This is so enlightening! Thanks, Mel. I appreciate you!
Appreciate your share and vulnerability of sharing in the actual moment and not over polishing
I have 1 and 3 down pat. I will implement 2 in the morning... My weekdays are pretty darn good. Now, I just need to know how to avoid the massive crash and dissociation that happens on weekends. Weekends are my downfall. Especially if I am home alone.
But what if the night turned out to be one you will remember for years to come? Then the 5am wake up would be worth it. Wouldn't it?
I wake up at 2:45 pray then I use my phone to use a meditation app it’s still dark and the moon is still out when I leave to hit the gym before work.
I literally listen to @Mell Robbins every morning ❤❤ and it improves my life so greatly. Thank you for the great work
So simple yet so hard and impactful
Love you back Mel!!!
Mel, I have your words tattooed on my shoulder "it's up to you".
Thank you for being kind, supportive and always keeping it real. ❤🥹
Thank you so much! I already do 2 of the 3 things, every morning, and have done so for a few years now. The only one I haven't been doing is not looking at the phone. I start looking at my phone about 15, 20 minutes after I'm up. I've dressed, brushed my teeth, and taken the dog out. The natural light I get is taking the dog out, BUT it's still dark, as it's 4 o'clock in the morning 😊 I exercise beginning at 4:30 😊
Love ya Mel big thanks for all the hard work