Do This Every Morning: How to Feel Energized, Focused, and in Control
Dive into the energizing world of mornings with Mel Robbins on The Mel Robbins Podcast as she unpacks the transformative power of morning routines. Robbins doesn't just see these rituals as a jumpstart to your day; she views them as the foundational blueprint for who you're striving to be. If you've ever yearned to harness self-discipline or wondered how to catapult yourself into a day filled with drive and direction, this episode sheds light on why the first actions of your day could set the stage for success.
Embrace the practical wisdom behind leaping out of bed as soon as the alarm rings, neatly making your bed, and the power of practicing mindfulness before sunrise. According to Robbins, these are the keys to dodging sleep inertia and fostering a state of focused readiness for the rest of your day. Explore the "progress principle" and learn how nurturing daily goals in the morning can amount to remarkable achievements over time. Get ready to mold your mornings into a sanctuary of progress and positivity with guidance from the motivating force of Mel Robbins.
This is a preview of the Shortform summary of the Jan 8, 2024 episode of the The Mel Robbins Podcast
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1-Page Summary
Maintaining a Morning Routine
Mel Robbins discusses the importance of morning routines and their direct impact on individual success. She explains how morning habits are not just about the present but are a reflection of who individuals aim to become. With a clear link between these routines and the rest of the day's momentum, Robbins emphasizes that morning routines help in building self-discipline and prepare the groundwork for positive, energetic starts.
Getting up immediately at the sound of an alarm is one of the morning habits Robbins endorses, using this as a fundamental step to fight for the life you want. Distancing oneself from the snooze button avoids the detrimental "sleep inertia" and ensures that the first moments of the day are actively used to awaken both body and mind.
Making your bed is seen as a consistent task that showcases self-respect and sets a tone for success and organization. This simple act is a gesture of kindness to your future self, providing a clutter-free and orderly environment from the start of the day.
Robbins also highlights the significance of incorporating a mindfulness practice in the morning routine. This practice encompasses setting daily intentions and combining mental exercises with physical movement to achieve a well-rounded vitality.
Lastly, Robbins speaks to the concept of making small, daily progress on goals. She references the "progress principle" and insists on chipping away at meaningful goals each morning. By prioritizing tasks that align with one's larger aspirations, individuals can witness the accumulation of efforts over time, leading to significant advancements in their goals.
1-Page Summary
Additional Materials
Clarifications
- Sleep inertia is the groggy and disoriented state experienced upon waking, characterized by impaired cognitive and motor functions. It can last for a brief period after waking up, affecting alertness and performance. This phenomenon can impact decision-making, safety, and efficiency, making it important to manage effectively in daily routines.
- The "progress principle" is a concept introduced by Teresa Amabile that emphasizes the importance of making small, meaningful progress on goals each day. It suggests that consistent, incremental advancements towards objectives can lead to increased motivation, engagement, and creativity. By focusing on daily achievements aligned with larger aspirations, individuals can experience a sense of accomplishment and maintain momentum in their pursuits. Amabile's research highlights how these small wins can positively impact individuals' overall well-being and performance.
- Mindfulness practice involves focusing on the present moment without judgment, often cultivated through meditation. It helps individuals become more aware of their thoughts, emotions, and surroundings. By practicing mindfulness, one can enhance self-awareness, reduce stress, and improve overall well-being. Mindfulness has been widely used in various settings, including clinical therapy, education, and personal development.
- Setting daily intentions involves consciously deciding on the goals, attitudes, or behaviors you want to focus on or embody throughout the day. It's about clarifying what you want to achieve or how you want to feel, which can help guide your actions and mindset. This practice can provide direction and purpose to your day, helping you stay aligned with your values and aspirations. By setting intentions, you are essentially programming your mind to be more aware and intentional in how you approach each day.
- "Chipping away at meaningful goals" means consistently making progress on important objectives by taking small, manageable steps towards achieving them. It emphasizes the idea of breaking down larger goals into smaller tasks that can be accomplished daily, leading to gradual but significant advancements over time. This approach helps individuals stay focused, motivated, and productive in working towards their desired outcomes. By consistently working on these goals, individuals can see tangible progress and move closer to realizing their aspirations.
Counterarguments
- While Robbins stresses the importance of morning routines, not everyone may find success in rigid structures; some individuals may thrive with more flexibility in their routines.
- The idea that morning habits reflect future aspirations may not account for those who have night-oriented productivity peaks and may find their evening routines more reflective of their goals.
- Building self-discipline is important, but it's also essential to recognize the value of rest and listening to one's body, which might sometimes mean not getting up immediately at the alarm.
- The concept of fighting for the life you want by getting up immediately can be overly simplistic and may not consider the complexities of individual circumstances, such as health issues or caregiving responsibilities.
- Making the bed is a personal preference and may not necessarily correlate with success or organization for everyone.
- Mindfulness practice is beneficial, but it's not a one-size-fits-all solution; some people may find other activities, like morning exercise or reading, more conducive to starting their day positively.
- The emphasis on daily progress on goals can be motivating, but it's also important to acknowledge the need for rest days and the potential for burnout from constant goal-oriented pressure.
- Prioritizing tasks in the morning that align with larger aspirations assumes that mornings are the best time for everyone to focus on goals, which may not be true for all individuals, especially those who are more productive at different times of the day.
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Maintaining a Morning Routine
Mel Robbins underscores the significance of mornings in shaping our lives and highlights the transformative power a morning routine can have in leading us to success.
Why morning routines are critical for success
They represent who you want to become, not who you are now
Robbins invokes behavioral activation therapy, suggesting that acting today as the person you aspire to be in the future is a fundamental component of a successful morning routine. It serves as a bridge between your current self and the future self you aim to become.
They set you up for momentum and positive choices throughout the day
According to Robbins, your morning routine acts as the "first domino," influencing the rest of your day's decisions and actions. It represents a series of simple self-promises that anchor you and establish discipline. A morning routine is where you prove you can rely on yourself, putting you first and setting the tone for a positive, energetic start to the day.
Getting out of bed when the alarm rings
Use the 5-second rule to build self-discipline
Robbins champions getting out of bed immediately when the alarm rings, framing it as a fight for the life you desire. This moment is pivotal in building self-discipline through simple actions like rising at the first sound of the alarm.
Avoid "sleep inertia" from hitting snooze
She cautions against hitting snooze and falling prey to "sleep inertia," which can dull your morning sharpness. Robbins encourages listeners to avoid checking texts or emails first thing and instead spend the initial moments of the day engaging body and mind actively.
Making your bed
Complete tasks and be consistent
Though not explicitly detailed in the content provided, making your bed every morning can be seen as part of completing tasks and being consistent with a routine that reflects self-respect and forward-thinking for your future self.
Make things nice for your future self
A well-made bed is not just an act of tidiness but an offering of care to your future self – a physical manifestation of setting the stage for success and organization in your personal space.
Having a mindfulness practice
Set an intention and self-encouragement
Robbins suggests incorporating a mindfulness practice into your morning that involves setting an intention and self-encouragement. Sh ...
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Maintaining a Morning Routine
Additional Materials
Clarifications
- Behavioral activation therapy is a type of behavior therapy that focuses on engaging in positive activities to improve mood. It is often used in treating mood disorders like depression by encouraging individuals to participate in enjoyable and mood-boosting activities. This therapy emphasizes understanding and changing specific behaviors to overcome avoidance patterns and enhance self-control. Behavioral activation is based on principles of behavior analysis and is commonly integrated into cognitive behavioral therapy and other psychotherapeutic approaches.
- Sleep inertia is the groggy and disoriented state experienced upon waking, characterized by impaired cognitive and motor functions. It can last for a brief period after waking up, affecting alertness and decision-making abilities. This phenomenon can impact tasks that require quick reactions and mental acuity soon after waking. Symptoms include drowsiness, reduced cognitive ability, impaired motor skills, and a desire t ...
Counterarguments
- Not everyone is a morning person, and some people may find they are more productive or creative later in the day.
- Rigid morning routines can create unnecessary pressure and stress for some individuals, potentially leading to burnout.
- The concept of self-discipline can be more complex than simply getting out of bed when the alarm rings, as factors like sleep quality and health issues can affect one's ability to do so.
- Some people may find that hitting snooze and gradually waking up is more beneficial for their personal sleep cycle and doesn't necessarily lead to sleep inertia.
- The act of making one's bed may not have the same psychological benefits for everyone, and for some, it may not contribute significantly to their sense of well-being or success.
- Mindfulness practices are highly personal, and not everyone may find setting intentions or engaging in physical activity first thing i ...
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