3 Small Decisions That Make You Feel Incredible: Do This Every Morning After Waking Up
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- Опубліковано 30 вер 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...
For more resources, click here for the podcast episode page: www.melrobbins...
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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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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
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
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.
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
Stop hating yourself. A fun night out is memorable. You won’t remember the bath. 😂😂
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.
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.
What if i go outside on november and the sun comes up on march? Do i stay outside for four months? 😂
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. 😁😁
So true, I learned that in my "Managing anxiety" course, another words, "Short term pain - LONG TERM GAIN".
Great comment too 'when you learn how to make a hard decision life gets easier'. So good we have thinking ppl on here V most of the nonsense ppl post on youtube.
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.
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
っq
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! 🖤🖤
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
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 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🙄
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😂😂😂😂😂😂😂😂
❤@@lounaakkouche8607
Woww Mel, 2.51 Million subscribers?!?! Youu go girl!! 💥🌟💟
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!
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 💝
Woke up made coffee and came back to bed to watch this lol
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.
The problem is I'm up at 2:30 in the morning watching this video. When the alarm goes off, I may or may not want to get out of bed. lol. This is the world we live in. Don't criticize me I'm just being honest.
54321 try it it works and helps today is my fourth day and I will continue to do the count down
Yep. Me too.
Thank you!"
I’m awake in the night too - tho I’m post menopausal.
Maybe you could go out and get "natural moon light"... LOL
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
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 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
Listening this podcast before going sleep and hoping to make changes tomorrow as she mentions. Thank you mel #learning and growing ❤
I want to host parties but, by the time i get the house and the food is ready I am hurting and I am so tired I have to go to bed and my party happens without me.
For the natural light, what if you get up when it’s dark out?
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! ❤
But it’s still dark out when I get up so I can’t get sunlight
Same! I would love to wake up and see the sun!
Same I leave the house and I am at work before the sun rises.
there’s a lamp that is also a alarm clock you can buy that mimics sunlight and birds that i’ve heard is very effective!
@@moneydoesnailsit’s a sunlamp it’ works melanin
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.
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.
Me having the false confidence to listen to this at 1:30am knowing I have to be up at 6…
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.
Slug down the Java lava😂😂😂😂
♥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♥
When I wake up, it’s 5. There’s no natural light yet. What do I do then
Use a happy light
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!!
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?
Your on my phone in the morning😁
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!
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.
I love you too Mel. Im subscribed to the podcast and am subscribed to the email newsletters. I love them both.
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 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 🎶🎵🎶😊😁
I did it today Mel! I will continue to do it 😊 I feel better!
Definitely worth a subscription ❤
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.
Tq..make a list
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
Wow what an amazing video,when I was driving a tractor/trailer over the road I would have to be at the plant at 6:00am-Instead of going home the jight before I would be with my girl friend upto 3:00am instead going home and get a good night sleep I would have just enough time to go home get a shower pack for my trip,it made the day so long lack of sleep and false confidence would eventually catch up to me,thank you for a wonderful video 😅😅
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.
"Bed rotting "😅😅😅
Thank you back at you with a little love bomb back to you, from francine in Australia
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 ❤️❤️❤️
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
Sounds good what are You saying but in real life sometimes it can be difficult. It depends very much of how is your life, If you have kids, an exhausted job etc. In my case, I am a conscientious person but sometimes all I want it's to hit the snooze and cover myself with the blanket and stay in the bed for the rest of the day. We are humans and sometimes we have to be patient with us.
Okay... i love you Mel, but im almost halfway through the video, at the sponsor break, and youve mentioned 20 times that there are 3 simple decisions... but you still have yet to name a single one of them. I value every word you say, but my patience has me screaming "WHAT ARE THE THREE CHOICES JUST TELL ME."
Lol i love you so much, but i had to vent 😂😊
This one was a gem!! So basic, so informative, but so overlooked! Thank you Mel!
Where you are in your life is exactly where you put yourself. God help me.😊
You don’t know my decisions and 17:09 in and you haven’t told me anything
Wow. Just the alarm analogy blew me away
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
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.
What about when I set my alarm early so I can spend quality morning time with my lover?
IM VERY LAKY IM
DONT DRINKING
COFFEE .
WE KNOW THE
COFFEE IT'S BAD
FOR OUR HELTY .
False confidence . Yes change feels great I'm all in
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!
What happens when you get up before the sunrise and you live in an apartment complex? Can’t get natural light first thing then?
❤❤❤❤❤❤❤
THANKS FOR YOUR EXELENTE
IMPIRETION
PODCAST .
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!
IM HO REDY DRIN
MY WATER AND IM FOR A LONG
TIME BUTH NEVER APLAY UNTIL KNOW AFTER IM LETTSINING TO YOU.
One other point that needs addressing is...
There are morning people.
And there are non morning people 😅😅😅
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.
I absolutely love Mel❤
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!
IM MAKE MY ONW
COFFEE BUY THE
BEIN COFFEE TOSTER IN HOME.
WHEN IM IN MY 20 YEARS .
NOT KNOW ANYMORE
Why does is the snooze only 9 minutes instead of 10?
Thank you mel !!!! I love you 🎉
I am not a morning person. Everytime I wake up early 7AM morning, even though I went to bed 9 PM, I feel tried to get up. When I get up, I feel so unpleasant 😢. What is that? How can I get rid of this? I want to wake up early and make millionare morning routine. HELP!
IM MAKE A VERY
UN TAINI SCUPE OF COFFEE INTAN .UN CUP OF
WATER IT VERY
LITE COFFEE .
Love this. My wife cant wake up
Love your videos! I’m going to try to stop snoozing and take your advice!🩷🩷🩷
don't listen to other people and get confused.
Nighttime Kim used to frequently screw up plans for morning Kim .. but no more.
My question is....i get up @ 5:30 am and it's dark😮
Your way of communicating is incredible!! Thanks for sharing your knowledge! ❤
Has anyone had any success using the artificial sunlamps like the Happy Light if dark when your alarm goes off?
Yes, it helps w my depression ( worse in winter, which is when I use it)
Again Mel knocked it out of the park. I listen to this while cleaning my kitchen. Life coaching and clean kitchen at same time!!!
Ok...l have one step in my routine, a large glass of water beside my bed to drink first thing upon waking.
But...
I have all the other things to start implementing.
The question is???.....was it worth staying out with friends, getting hammered and having fun??
When I wake up it is still dark outside. I have been using a full spectrum happy light in place of sunlight in the a.m.
I like mine-helps me with SAD
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, thank you, you cracked me a good laugh with you Vegas story. Thanks god what happends in Vegas didn't stay in Vegas.😅😅😅
Excellent!! Thank you Mel Robbins! I needed this and it's already making a huge positive impact in my daily stuff🥰👍👍
AFTER IM HAVE
BREAFAST NEVER
ALONG OR BEFOR
MY FOOD .
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.
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 💎
WE DID LIVE IN
VEGAS 14 YEARS
AND WE DID ALL
NIGT UP .
False Confidence... I love it!!! It really describes all the situations that you procrastinate about and do not end up accomplishing. Thank you Mel!
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.