8 Things To Tell Yourself Every Morning
In this episode of The Mel Robbins Podcast, Robbins explores the science behind morning affirmations and their ability to transform mindset and daily outlook. Drawing on insights from Dr. Daniel Amen and Dr. Jim Doty, she explains how the brain's Reticular Activating System can be programmed to focus on life's positive aspects through intentional morning practices.
The episode presents eight specific morning affirmations designed to build resilience, encourage self-compassion, and boost productivity. Robbins describes how these statements, when written down and practiced consistently, can influence behavior and perspective throughout the day. From embracing fresh starts to acknowledging self-worth, these morning mantras offer practical tools for anyone looking to improve their daily mindset.
This is a preview of the Shortform summary of the Sep 11, 2025 episode of the The Mel Robbins Podcast
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1-Page Summary
Power of Positive Morning Affirmations to Reprogram Mindset
Mel Robbins discusses how positive morning affirmations can transform your mindset and set the tone for your entire day. She emphasizes that having a good mood and attitude is a skill that can be trained through intentional practice, particularly through morning affirmations like "Today's gonna be a great day."
Impact of Daily Mantras on Brain and Behavior Research
Dr. Daniel Amen and Robbins explain how affirmations work through the brain's Reticular Activating System (RAS), a neural network that filters information reaching our conscious awareness. According to Dr. Amen, positive affirmations can program the RAS to focus on positive aspects of life rather than negative ones. This concept is supported by Dr. Jim Doty, who suggests that simple positive sentences can significantly impact brain function and how we experience the world.
8 Morning Sentences For Positivity, Resilience, Productivity
Robbins presents eight key morning affirmations that can reshape mindset and boost productivity:
- "Today will be great" - sets a positive tone from the start
- "Something cool is gonna happen to me today" - creates anticipation for positive events
- "No matter what happens today, I can handle it" - builds resilience
- "An exciting new chapter in my life is starting today" - embraces fresh starts
- "I deserve more credit for how hard I'm trying" - encourages self-compassion
- "I'm allowed to be a work in progress" - permits growth and learning from mistakes
- "If I keep showing up, life will reward me" - reinforces consistency
- "I have an important contribution to make to the world" - acknowledges self-worth
These affirmations, Robbins explains, are most effective when written down, as this helps embed them in the subconscious mind and makes them more likely to influence behavior and outlook throughout the day.
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Counterarguments
- While positive affirmations can be beneficial, they may not be effective for everyone, as individual responses to affirmations can vary based on personal beliefs, experiences, and mental health status.
- Affirmations alone may not be sufficient to transform mindset or behavior; they may need to be accompanied by other therapeutic techniques or behavioral interventions.
- The Reticular Activating System's role is complex, and while it does filter information, the simplification of its function in relation to affirmations may not fully capture the nuances of how the brain processes and prioritizes information.
- Overemphasis on positive thinking can sometimes lead to ignoring or dismissing real and important negative emotions or situations, which can be counterproductive to mental health and well-being.
- The claim that writing down affirmations embeds them in the subconscious mind may not be supported by strong empirical evidence, as the mechanisms of how the subconscious is influenced are not fully understood.
- The idea that life will reward consistency with affirmations may not always hold true, as outcomes are influenced by a wide range of factors beyond individual control and positive thinking.
- The effectiveness of affirmations in significantly impacting brain function and perception of the world may be overstated, as changes in brain function are complex and involve a multitude of factors beyond positive statements.
- The notion that one has an important contribution to make to the world, while uplifting, may add pressure to individuals who are struggling with self-worth or finding their path, and it may not resonate with everyone's personal values or beliefs.
Actionables
- Turn your morning shower into an affirmation ritual by using a waterproof notepad to jot down positive statements as they come to you. The combination of the relaxing water and the act of writing can help reinforce the affirmations, making them more impactful as you start your day.
- Create a personalized affirmation alarm tone by recording your own voice stating affirmations, then set it as your morning alarm. Hearing your own voice first thing in the morning can be a powerful motivator and a personal reminder of your intentions for the day.
- Integrate affirmations into your breakfast routine by writing them on your cereal box or using a marker on a banana peel. This adds an element of surprise and delight to your morning, embedding positivity into even the most mundane parts of your routine.
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Power of Positive Morning Affirmations to Reprogram Mindset
Mel Robbins emphasizes the power of positive morning affirmations to set the tone for a good day, even when faced with challenges, and trains the brain for positivity and possibility.
Boost Mood, Energy, and Productivity With a Positive Morning Mindset
Robbins advocates for the concept of having a good mood and attitude for no reason at all. She suggests this is a skill that can be trained using positive affirmations. By saying, "Today's gonna be a great day," you direct your brain toward a positive outlook, helping you handle challenges better.
Morning Affirmations Train Your Brain For Positivity and Possibility
Robbins states that engaging more of the brain with positive thoughts and expecting good things to happen primes your brain to notice and enjoy them. Robbins argues that the brain will be programmed regardless of intent, through inputs like headlines, worries, or critical inner voices, but by writing down or thinking positive affirmations in the morning such as "Something cool is gonna happen," the brain can be trained to look for the good. She highlights the importance of using affirmations to consciously ensure positive input.
Cultivating Positivity in Challenges Is a Valuable Life Skill
According to Robbins, reciting affirmations like "No matter what happens today, I can handle it" programs one’s mind to approach life with a can-do attitude and reduces anxiety and worry. She adds that understanding and harnessing the cortisol awakening response through positive affirmations can make a person feel powerful and ready to handle the day's challenges.
Program Positivity and Optimism With Morning Affirmations
Robbins reveals that there are eight sentences one can tell oneself to program the brain for positivity, resilience, and optimism. She emphasizes the idea that the subconscious mind is particularly receptive in the morning, meaning the first thoughts can set the tone for the entire day. Using phrases like "Today's gonna be a great day" an ...
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Power of Positive Morning Affirmations to Reprogram Mindset
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Counterarguments
- The effectiveness of positive affirmations is not universally accepted; some psychological research suggests that for individuals with low self-esteem, positive affirmations can actually have a counterproductive effect.
- Positive affirmations may not address underlying issues that contribute to negative thoughts and feelings; they may serve as a temporary fix rather than a long-term solution.
- The concept of "programming" the brain is an oversimplification of complex neurological processes and may not accurately reflect how changes in thought patterns occur.
- The idea that the subconscious mind is particularly receptive in the morning is not well-supported by scientific evidence; receptivity to suggestions can vary widely among individuals and contexts.
- The claim that affirmations can help one handle any situation, including very difficult ones like attending a funeral, may minimize the complexity of human emotions and the grieving process.
- The suggestion that the world will reward positivity could be seen as an endorsement of the "just world hypothesis," which is a cognitive bias that assumes good actions are always re ...
Actionables
- Create a personalized affirmation playlist by selecting songs with lyrics that resonate with your desired mindset and listen to it each morning. Music has a profound impact on mood and can serve as a powerful carrier for affirmations. For example, if you're focusing on resilience, include songs like "Survivor" by Destiny's Child to reinforce that theme.
- Design a set of affirmation cards with various positive statements and shuffle them each morning to pick one at random. This adds an element of surprise and keeps the practice fresh. You might write affirmations like "I am adaptable and turn challenges into opportunities" on individual cards and reflect on the day's card during your morning routine.
- Integrate affirmations into your daily hygiene routine by pai ...
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Impact of Daily Mantras on Brain and Behavior Research
Robbins and Dr. Daniel Amen discuss the power of affirmations in programming the brain to focus on the positive, suggesting that when you change the words you feed into your mind, you change your life.
Neuroscience: Brain's "Reticular Activating System" Filters Information
Affirmations Program the Brain to Focus On the Positive, Not the Negative
The Reticular Activating System (RAS) is a network of neurons in the brain that acts as a filter to protect from information overload. It allows only a tiny fraction of information to reach conscious awareness. According to Dr. Amen, saying affirmations like “today is going to be a great day” can program the RAS to focus on the positive aspects of our lives. Robbins also emphasizes that by feeding your mind positive affirmations, you teach your RAS to update in real time and focus on what you deem important, filtering out negative distractions in favor of positive input.
Robbins uses the example of a green pickup truck to explain how the RAS works. Once you express interest in something like the truck, you begin noticing more of them around you. This principle applies to affirmations as well; stating positive expectations programs your brain to filter experiences in a way that highlights the positivity in your life.
Psychologists Stress "Purposeful Mind Direction" Via Intentional Self-Talk Over Anxious or Critical Inner Monologues
Positivity and Self-Affirmation Change Brain Function and World Experience
Dr. Amen refers to the act of saying morning affirmations as a form of "purposeful mind direction," a practice utilizing intentional positive self-talk to steer your thoughts in a beneficial direction. Robbins echoes this sentiment, explaining that by stating "today's going to be a great day," you are instructing your brain to look for reasons to support that outlook. Affirmations, particularly when written down, engage the senses and tell your brain what to focus on.
The effects of such affirmations can change brain function and th ...
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Impact of Daily Mantras on Brain and Behavior Research
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Clarifications
- The Reticular Activating System (RAS) is a network of neurons in the brain responsible for regulating wakefulness and filtering sensory information. It acts as a gatekeeper, determining which stimuli reach our conscious awareness. By focusing on specific thoughts or goals through affirmations, you can influence the RAS to prioritize relevant information and shape your perception of reality. This system plays a crucial role in directing attention and filtering out distractions, ultimately impacting how we interpret and engage with the world around us.
- Dr. Jim Doty suggests that simple positive affirmations can significantly impact brain function and how individuals perceive the world around them. By engaging in positive self-talk, individ ...
Counterarguments
- The effectiveness of affirmations may vary from person to person, and what works for one individual may not work for another due to differences in personality, mental health status, and life circumstances.
- Some research suggests that for individuals with low self-esteem, positive affirmations can actually have a counterproductive effect, making them feel worse rather than better.
- The Reticular Activating System (RAS) is not fully understood, and while it does filter information, attributing changes in life perspective solely to its manipulation through affirmations may be an oversimplification.
- There is a risk of developing a form of toxic positivity, where one might ignore or dismiss negative emotions or experiences that are important to acknowledge and process for healthy emotional functioning.
- Affirmations may not address underlying issues that contribute to negative thinking or mental health challenges and should not be seen as a replacement for professional therapy or medical treatment when needed.
- The claim that affirmations can change brain function might be overstated without more robust scientific evidence directly linking specific neural changes to the practice of affirmations.
- The idea that affirmations can reprogram the mindset away from anxiety mi ...
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8 Morning Sentences For Positivity, Resilience, Productivity
Starting the day with a positive mindset is the cornerstone of resilience and productivity. According to Mel Robbins, embracing specific affirmations each morning can reprogram the mind for a better day ahead.
"Today Will Be Great" Establishes Positivity From the Start
Robbins highlights the significance of starting the day with the affirmation "today's gonna be a great day" because it sets the brain in a positive state from the start, leading it to look for reasons why the day will be great. She advocates for consistently using this affirmation, which can then train the brain to automatically find reasons for positivity. She also suggests writing "today's gonna be a great day" as a morning affirmation, emphasizing the cheerful anticipation it provides for the day ahead.
"Excitement and Anticipation: Something Cool Today"
Anticipating that "something cool is gonna happen to me today" can turn the day into a mental scavenger hunt for good events. Robbins encourages this approach as it aids in looking for and enjoying the positives. Expecting positivity creates a self-fulfilling prophecy to notice and enjoy good things, combating the tendency to brace for the worst.
"I Can Handle Anything" Affirms Resilience, Counteracting Anxiety and Self-Doubt
The affirmation "No matter what happens today, I can handle it" directly confronts worries and anxieties by challenging the belief that one is not capable of handling situations. Robbins recommends using this sentence to build resilience and to instruct the brain not to spiral into negative thinking, effectively dispelling doubts about one's abilities.
"Embrace Change and Fresh Starts: An Exciting New Chapter Begins Today"
Each day represents a fresh start, full of potential. Robbins encourages framing the day with the affirmation "An exciting new chapter in my life is starting today," which primes one to be open to new beginnings and opportunities. This mindset keeps individuals open to possibilities and helps in approaching the day's challenges proactively.
"Credit Myself For My Efforts to Combat Self-Criticism and Encourage Self-Compassion"
Acknowledging personal efforts is vital to combat self-criticism and fuel perseverance. Robbins underlines the importance of self-validation, suggesting repeating affirmations like "I deserve more credit for how hard I'm trying." This type of positive self-talk supports preventing burnout by fostering self-compa ...
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8 Morning Sentences For Positivity, Resilience, Productivity
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Counterarguments
- While starting the day with a positive affirmation like "Today Will Be Great" can be beneficial, it may not account for the complexity of human emotions and can sometimes set unrealistic expectations for the day.
- Anticipating something cool happening each day might lead to disappointment if expectations are not met, and it could overshadow smaller, less exciting but equally important daily tasks or achievements.
- The affirmation "I Can Handle Anything" is meant to build resilience, but it's important to recognize that it's also okay to ask for help when needed. Resilience doesn't mean having to handle everything alone.
- Embracing change and new beginnings each day is a positive approach, but it's also valid to acknowledge and respect feelings of loss or sadness associated with letting go of the past.
- Self-validation is crucial, but it's also important to balance self-credit with constructive self-critique to foster personal and professional growth.
- The mantra "I'm allowed to be a work in progress" is empowering, but it's also ess ...
Actionables
- Start your day by writing a "Today's Headline" in a journal, framing your day as a news story with a positive spin. This encourages you to view your day proactively, as if you're the protagonist in an exciting narrative. For example, write "Local Hero Conquers Mountain of Tasks with Grace" to set a tone of capability and positivity.
- Create a "Resilience Playlist" with songs that have empowering lyrics and upbeat tempos. Listen to this playlist whenever you feel anxious or doubtful. The music can serve as an auditory cue to remind you of your inner strength and resilience, much like a personal anthem that gets you back on track.
- Designate a "Progress Jar" where yo ...
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