Try It For 1 Day: Do This Every Morning to Boost Motivation & Focus
In this episode of The Mel Robbins Podcast, Robbins delves into the factors influencing morning person and non-morning person tendencies, from genetics to environmental lifestyle changes. She stresses the importance of establishing a productive morning routine, describing it as a system for building discipline and achieving goals.
Robbins outlines six key steps for an effective morning routine: immediately getting up without snoozing, making your bed right away, performing a silent self-affirmation, drinking water before caffeine, getting morning light exposure, and taking a brief outdoor walk. By implementing this routine, she explains, you can reduce stress, boost your focus and productivity, and improve your sleep quality, leveraging your body's natural rhythms.
This is a preview of the Shortform summary of the Jan 13, 2025 episode of the The Mel Robbins Podcast
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1-Page Summary
Reasons For Morning Person/Non-morning Person Tendencies
Mel Robbins cites both genetic and environmental factors that impact one's morning tendencies. Genetically, circadian rhythms and specific genetic markers contribute to being a "morning person", while trauma and PTSD can disrupt sleep. Environmentally, lifestyle changes like retirement or shift work alter routines, comfortable bedding entices sleeping in, and alcohol consumption leads to morning anxiety.
The Importance of a Morning Routine
Robbins emphasizes establishing a productive morning routine, essential for overall success. She likens it to a system that builds discipline and goal achievement. Mornings present the most controllable part of the day, allowing you to leverage your body's natural rhythms. A well-designed routine reduces stress, boosts focus and productivity, and improves sleep quality.
6 Key Steps for an Effective Morning Routine
1. Rise Immediately Without Snoozing
Following the "five-second rule", get up right after your alarm to avoid rumination and negative moods.
2. Make Your Bed Upon Getting Up
This simple task sets a productive tone and declutters your mind.
3. Perform a Silent Self-Affirmation By High-Fiving Your Reflection
Robbins recommends this unexpected action to "fertilize" self-belief, mirroring techniques used by top athletes.
4. Drink Water Before Caffeine
Proper hydration aids brain function, while delaying caffeine allows your brain's natural wakefulness transition.
5. Spend 5-20 Minutes Getting Exposure to Morning Light
Natural light resets circadian rhythms. Even cloudy days provide beneficial light exposure.
6. Take a 10-minute Walk for Physical Activity
Brief outdoor exercise boosts mood and focus by relieving anxiety and providing sensory input, per Robbins.
1-Page Summary
Additional Materials
Counterarguments
- While genetic factors can influence circadian rhythms, not all "morning people" or "night owls" can attribute their tendencies solely to genetics; individual habits and choices also play a significant role.
- Trauma and PTSD can indeed disrupt sleep, but it's important to recognize that not all sleep disturbances are related to these issues; other health conditions or stressors can also be factors.
- Lifestyle changes like retirement or shift work can alter routines, but individuals can adapt to new schedules with proper strategies and may not necessarily become non-morning people.
- Comfortable bedding might encourage sleeping in, but it doesn't automatically lead to poor morning habits; it can also contribute to better sleep quality.
- Alcohol consumption can lead to morning anxiety, but it's not the only factor; dietary choices, stress, and other substances can also impact morning anxiety.
- The assertion that a productive morning routine is essential for overall success may not apply universally; some people may find success with flexible routines or by being productive at different times of the day.
- Mornings might be controllable for some, but others may face unpredictable morning challenges, such as child care or irregular work schedules, that impact their ability to leverage natural rhythms.
- The idea that a well-designed morning routine improves sleep quality could be too general; sleep quality can be influenced by a variety of factors, including health conditions and evening habits.
- Rising immediately without snoozing is not always the best approach for everyone; some people may benefit from a gradual wake-up process to avoid grogginess.
- Making the bed upon waking is a personal preference and may not necessarily lead to a decluttered mind or increased productivity for everyone.
- Self-affirmation techniques like high-fiving one's reflection may not resonate with everyone and could feel awkward or ineffective for some individuals.
- Drinking water before caffeine is generally good advice, but individual hydration needs and responses to caffeine can vary.
- The recommendation to delay caffeine consumption might not suit everyone, especially those who feel they function better with caffeine first thing in the morning.
- The advice to get exposure to morning light to reset circadian rhythms may not be practical for everyone, especially those living in regions with long periods of darkness or who have to wake up before dawn.
- A 10-minute walk for physical activity in the morning is beneficial, but some people may have physical limitations or prefer other forms of exercise that fit better into their routines.
Actionables
- You can create a "morning person" playlist with songs that match the tempo of your desired morning energy level to help synchronize your body's rhythms with your wake-up time.
- Music has a powerful influence on mood and energy. By curating a playlist with gradually increasing tempos, you can mimic the body's natural wake-up process. Start with slower, soothing tunes and progress to more upbeat tracks over the course of 30 minutes to an hour. This can help you wake up more naturally and feel more alert without relying solely on caffeine or other stimulants.
- Design a "morning transition" space in your home where you can engage in a brief, meditative activity before starting your day.
- This could be a small corner with a comfortable chair and a lamp that emits light similar to morning sunlight. Spend 5-10 minutes here each morning practicing deep breathing or gentle stretching. This space serves as a physical and mental transition zone from sleep to wakefulness, helping you to cultivate a sense of calm and focus before diving into the day's tasks.
- Experiment with a "morning pages" journaling technique where you write three pages of stream-of-consciousness thoughts as soon as you wake up.
- The act of writing without a specific agenda can help clear your mind of overnight thoughts and anxieties. This practice not only declutters your mind but also can reveal insights into your subconscious, helping you start the day with a clearer, more focused mindset. Keep a notebook by your bed and make it the first thing you reach for after turning off your alarm.
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Reasons For Morning Person/Non-morning Person Tendencies
Robbins digs into the reasons why it's difficult for some individuals to wake up in the morning, citing both genetic and environmental influences that shape our sleep and alertness.
Genetic and Biological Factors Influence Sleep and Alertness
Circadian rhythms and genetic makeup have significant impacts on whether someone is a morning person.
Unique Circadian Rhythms and Biological Clocks
The circadian rhythm is like an internal 24-hour clock that orchestrates various body functions, including sleep patterns. This rhythm varies from person to person, as everyone has a unique biological clock that generates their individual circadian rhythm.
Genetic Markers Linked To Being a "Morning Person"
A study published in Nature Communications has identified 351 genetic markers associated with being a morning person, suggesting that this trait might be inherited. It's even suggested that being a morning person is a trait that has been passed down from Neanderthal ancestors.
Traumatic Experiences Disrupt Sleep and Make Mornings Difficult
Robbins also indicates that trauma can lead to a freeze response which disrupts sleep patterns. PTSD, in particular, is linked to sleep disruption, leading to exhaustion upon waking and difficulty getting out of bed. Past trauma can have long-lasting effects on sleep, thus making it even more challenging to face the mornings.
Environmental and Lifestyle Factors Impact Morning Energy Levels
Beyond genetics, Robbins discusses how environmental and lifestyle choices can affect one's morning vitality.
Disrupted Routines: Retirement or Shift Changes
Life changes such as retirement can result in altered sleep patterns, including sleeping longer, going to bed later, and waking up later. Working unusual hours, like the night shift in a court, for example, can also leave individuals feeling disoriented and their routines out of sync with conventional morning schedules.
Comfy Sleep Makes Waking Up Hard
The allure of a comfortable b ...
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Reasons For Morning Person/Non-morning Person Tendencies
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Counterarguments
- While genetic markers may be associated with being a morning person, it's important to consider that correlation does not imply causation, and these markers may be part of a more complex interplay of factors.
- The impact of circadian rhythms can be influenced by external factors such as light exposure and daily schedules, which can sometimes override genetic predispositions.
- The role of traumatic experiences in disrupting sleep patterns is significant, but it's also important to acknowledge that not all individuals with PTSD will struggle with mornings, as coping mechanisms and treatments can vary widely.
- The assertion that comfortable bedding makes it harder to wake up could be seen as oversimplified, as some individuals may find that a comfortable sleep environment helps them get better quality sleep, making it easier to wake up.
- The effects of alcohol on sleep and morning anxiety might not be uniform across all individuals, as tolerance levels and metabolic differences can lead to varied responses.
- The idea that life changes like retirement inherently lead to altered sleep patterns may not account for the adaptability and resilience of some individuals w ...
Actionables
- You can track your sleep and wake patterns using a simple journal to identify your natural circadian rhythm. Start by noting down the times you naturally feel sleepy and when you wake up without an alarm over a period of two weeks. This data can help you understand your unique biological clock and adjust your schedule to match it, potentially improving your sleep quality and morning alertness.
- Experiment with a 'no-alcohol' week to observe changes in your morning anxiety levels. By avoiding alcohol for at least seven days, you can monitor any differences in your morning mood and energy. Keep a brief daily log of your anxiety levels and overall morning experience to compare with your baseline from the previous week when alcohol may have been consumed.
- Modify your bedroom environment t ...
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The Importance of a Morning Routine
Mel Robbins discusses the benefits of a morning routine, emphasizing its crucial role in setting the foundation for daily success.
Morning Routine Establishes Productive System
Robbins suggests that regardless of whether you're an early riser, implementing a productive morning routine is equivalent to laying the foundation for a house—it sets the stage for the day ahead.
Morning Habits Build Discipline and Achieve Goals
Citing James Clear's "Atomic Habits," Robbins underscores that success hinges not on aspirations but on systems that facilitate goal achievement. Establishing a morning routine is one such system.
Morning Is the Controllable Part of the Routine
Robbins conveys that mornings are the part of your day over which you have the most control, before other commitments and external pressures begin to intrude.
Morning Routine Leverages Body's Natural Rhythms
Understanding what happens in your brain and body upon waking is important, Robbins says, and leveraging this knowledge through a morning routine can maximize your potential for success.
Well-Designed Morning Routine Provides Physical and Mental Benefits
Robbins asserts that a solid morning routine not only sets up your day for success but also offers several physical and mental health benefits.
Reduces Stress, Anxiety, and Depression Symptoms
A morning routine ...
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The Importance of a Morning Routine
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Counterarguments
- Not everyone may benefit from a strict morning routine due to individual differences in circadian rhythms; some people are naturally night owls and may find more success with routines that fit their unique biological clocks.
- The concept of a morning routine being the most controllable part of the day may not hold true for individuals with unpredictable work schedules, family responsibilities, or other morning commitments.
- The assertion that morning routines align with the body's natural rhythms for success could be overly simplistic, as these rhythms can vary greatly from person to person.
- While morning routines can offer benefits, they are not a panacea for mental health issues such as stress, anxiety, and depression, which may require more comprehensive treatment approaches.
- The idea that a morning routine can lead to better sleep quality might not apply to everyone, especially if the routine includes activities that some people find stimulating rather than relaxing before bedtime.
- The claim that success depends on systems like morning routines may over ...
Actionables
- You can craft a personalized morning playlist that energizes you and sets a positive tone for the day. Start by selecting songs that make you feel motivated and compile them into a playlist. Play this as soon as you wake up to invigorate your senses and establish an upbeat mood for your morning routine.
- Design a "morning launch pad" area in your home where all your morning essentials are organized and ready to go. This could include your workout clothes, journal, water bottle, and any tools you need for your morning routine. Having everything in one place eliminates decision fatigue and streamlines your process, making it easier to stick to yo ...
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6 Key Steps for an Effective Morning Routine
An effective morning routine can be a game-changer for your daily productivity and mood. Robbins introduces six key steps for a successful start to your day, promising to revolutionize your mornings.
1. Rise Immediately Without Snoozing
"Five-Second Rule" Helps Overcome Hesitation
To break through morning inertia, Robbins introduces the "five-second rule". Upon hearing the alarm, count "five, four, three, two, one," and get up immediately. This immediate action helps overcome hesitation and sets the momentum for the day.
Staying In Bed Increases Rumination and Worsens Mood
Robbins emphasizes the importance of getting up right away as lying in bed can increase depression and anxiety. High cortisol levels in the morning can make these feelings worse if you stay in bed and ruminate. Therefore, it's vital to rise immediately when the alarm rings to prevent a negative mood spiral.
2. Make Your Bed Upon Getting Up
A Simple Discipline That Sets a Productive Tone
Making your bed is a straightforward discipline that sets the tone for productivity. It is the first task of the day that, when completed, gives you a small sense of pride and encourages you to do another task and another.
Remove Clutter to Reduce Anxiety and Maintain Focus
Making your bed and organizing your immediate environment reduces anxiety and helps maintain focus. A tidy space is a clear mind which can significantly influence cognition and behaviors.
3. Perform a Silent Self-Affirmation By High-Fiving Your Reflection
Unexpected Action "Fertilizes" Brain to Build Self-Belief
Robbins suggests high-fiving your mirror reflection after brushing your teeth. It might feel odd, but this action "fertilizes" the brain's neural pathways to build self-belief.
Top Sports Teams Use High-Fives to Boost Performance
This simple gesture builds trust and conveys confidence. High-fives are often used by top sports teams to boost performance, showing that it can translate to self-encouragement and resilience.
4. Drink Water Before Caffeine
Hydration Is Crucial for Brain and Body Function
Water is essential for bodily functions and brain health. It is advised to drink a full cup of water before reaching for caffeine in the morning.
Delay Caffeine For Brain Wakefulness Transition
As the brain transitions to wakefulness, it flushes out the sleepy chemical adenosine. Drinking caffeine too soon can interfere with this natural process, so it’s best to delay your first cup of coffee.
5. Spend 5-20 Minutes Getting Exposure to Morn ...
Here’s what you’ll find in our full summary
6 Key Steps for an Effective Morning Routine
Additional Materials
Counterarguments
- The "five-second rule" may not be effective for everyone, as some individuals may have sleep disorders or require a more gradual wake-up process.
- Staying in bed for a few minutes upon waking can be a mindful practice for some, allowing them to set intentions for the day in a relaxed state.
- Making the bed immediately might not be a priority for everyone, and some may find it more beneficial to start their day with other tasks or rituals.
- Self-affirmation through high-fiving one's reflection could feel unnatural or ineffective for some individuals who may prefer other forms of self-affirmation or motivation.
- Drinking water before caffeine is generally good advice, but individual hydration needs can vary, and some people may tolerate morning caffeine without negative effects.
- The recommendation to delay caffeine intake may not consider individual differences in metabolism and tolerance to caffeine.
- Morning light exposure is beneficial, but the specific time recommendations may not be practical or necessary for everyone, dep ...
Actionables
- Create a morning playlist with upbeat songs that last around 5 minutes to play as soon as you wake up, encouraging you to get out of bed before the playlist ends. The music acts as a timer and energizer, making it easier to resist the temptation to snooze and helping you start the day on a positive note.
- Designate a small notebook as your "Morning Pages" where you jot down three things you're grateful for after making your bed. This practice not only reinforces the productive tone set by tidying up but also cultivates a positive mindset, which can help in maintaining focus throughout the day.
- Swap your regular mirror with one that has ...
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