Do This Every Morning: How to Feel Energized, Focused, and in Control

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Do you want to feel productive and energized all day long?

Do you want to get your own bullet-proof morning routine so no day is “wasted” and you are always in the flow?

Do you want to know the 5 essential components of the perfect morning routine?

This episode is the only pep talk you need if you want to own your mornings. You know your mornings are your best shot at changing how you show up in life. This episode is packed with advice that will help you win your mornings and set you on the path to becoming who you want to be.

Mel gives you tough love, plus lots of science and research, as she unpacks:
- What the #1 rule of your brand new rockstar morning routine needs to be
- Why the first decision of your day is the most important; she also tells you how to make it so you move ahead powerfully
- What Mel’s old morning routine used to look like (and how or why it’s changed)
- Why procrastination in the morning is lethal to the rest of your day
- How to stop feeling overwhelmed and heavy in the morning so you can get more done
- Why morning routines are boring (according to research) but essential
- Why you need to know what behavioral activation is, and how it can help you
- How you can use the 5-second rule in your morning routine to be more productive
- The best question to ask yourself every morning
- What the snooze button blues are, and the science behind why snoozing is bad for you
- The harsh truth about what your alarm really means
- How to train yourself to start doing what needs to be done right away (instead of putting it off)
- The biggest mistake you might be making in the bedroom

This episode comes with a 29-page companion workbook. This workbook is designed using the latest research to help you get clear about what you want and empower you to take the next step forward in your life. And the cool part? It takes less than a minute for you to get your hands on it.


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
10:38: What the #1 rule of your brand new rockstar morning routine needs to be
13:03: Why the first decision of your day is the most important; she also tells you how to make it so you move ahead powerfully
16:17: What Mel’s old morning routine used to look like (and how or why it’s changed)
18:21: Why procrastination in the morning is lethal to the rest of your day
20:24: How to stop feeling overwhelmed and heavy in the morning so you can get more done
23:13: Why you need to know what behavioral activation is, and how it can help you
25:43: How you can use the 5-second rule in your morning routine to be more productive
31:11: The best question to ask yourself every morning
32:25: What the snooze button blues are, and the science behind why snoozing is bad for you
37:26: How to train yourself to start doing what needs to be done right away (instead of putting it off)
43:44: The biggest mistake you might be making in the bedroom

#morningroutine #morning #productivity
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[beausmom]

I actually got up and took a walk. I am suffering from very physically debilitating anxiety and I want out. I am going to give all this a go. I need to be free and back to living my best life. You are such an inspiration. This will be a life changer for me ❤

[nadinedelmonte]

You have changed my life. My son sent me a you tube mash up of motivational speakers called Get Up Now. You are in it. Since I watched it (everyday for maybe 6months) I started watching your podcast everyday twice a day. Fast forward a year later, I am a stronger, more confident, happier, smarter and self helping person, mother, wife, daughter, sister and friend because of you and my work listening and applying your expertise, wisdom and advice.
Thank you for all you do❤❤❤❤❤❤❤❤🙏🙏🙏🙏🙏🙏🙏🙏

[barboliveros]

5 million dollar morning❤️
1 get out of bed
2 make your bed
3 high 5 yourself
4 move your body
5 progress principle

[quickcinemarecap]

00:04 Your morning routine should represent who you want to become.
02:24 Being intentional about your mornings is crucial for a successful life.
06:45 Strategic thinking and consistent action are key for achieving goals.
09:09 Morning routine should represent who you want to become.
10:00 One of big goal and dream is.
10:25 Million dollar morning routine.
14:20 Morning routine is the solution to almost all the problems in your life.
17:09 The first decision in the morning impacts your day.
21:29 Morning routine creates simple promises for self-care and consistency
23:46 Create simple discipline and practice keeping promises to yourself through a morning routine.
27:43 Get out of bed when the alarm rings
29:39 Choose to wake up for yourself and take control of your life.
34:09 Take control of your morning routine to feel energized and in control.
36:17 Make your bed every morning
40:07 Start your day by setting an intention and high-fiving yourself in the mirror.
42:08 Start your day without looking at your phone
46:15 Start your day with a 10-minute walk and a 10-minute mindset practice.
48:26 Small daily actions lead to major change.

[richardennis]

Your statement "you would do it for someone else ", really hit me. I have been trying to feel like I am in such a rut. I lost my youngest adult daughter and then 18 months later lost my husband. I feel like I have no purpose. I have no reason pushing me to get things done. But I still have me, I am dissatisfied, and I want to break out of this stupor. Thank you for helping me see I am worth keeping promises to myself

[fitrisupardi]

After the pandemic one million routine 54321 :
1. Wake up at 4am
2. Yoga nindra
3. Morning meditation
4. Breathing
5. Morning walk
6. Boxing or circuit training

By 9am I ready to face anything
Thank you Mel… you’re made me what I want to become… 52 yrs old lean and tone health body & mind

[tinadougherty]

Omg you nailed it….im a thinker …. I buy books, journals, even set up a huge zen den in my bedroom and I don’t even use it cause I feel overwhelmed from all the podcasts and different people I’m learning things from…. I don’t know where to start so I just don’t do anything and then it bothers me….. I’m in my head…. So I just need to do it…. Thanks Mel for this podcast…. I needed to hear this….

[kathymealey]

This podcast was made for me at such a time as this. Mel-I’m a thinker but desperately need to be both. I begin chemo & radiation today MONDAY MORNING for the next 6 weeks. My traps are certainly scrolling before brushing teeth. But if i really want to focus on how to beat this beast, i have to laser focus on this subject. My mornings going forward will determine how the rest of my life will become. Life is hanging on the balance. Asking for Prayers and tough love to slay this beast and live my best life at 55. Love you ❤so much!

[bendiehintz]

When my kids were little and they said they couldn’t do something, I taught them to say ready set go. And then they’d be able to do whatever ( pick up toys, clear the table, get out of the bathtub. ) I still use it for myself.

[micheleobrien]

Mel, You supplement my antidepressants. I have depression. It’s easy to “just” be content, but you are helping me “get things done”. I am working on resentful procrastination and parenting myself. So, thank you for the guidance, my fav life coach ❤

[HH-gvmx]

Tomorrow I have a job interview. I haven’t had a conventional job in a decade. I experienced some horrific trauma I learned to cope with bc sleeping all day while people were at work, and it was safe for me to not be abused. And then I would wake up at night exercise go grocery shopping get all the things done that I would normally get done during the day.. now it’s time for me to change that. Since I no longer have any more money to pay my rent or bills, and it’s time to face the world, even if people look at my face and say what happened to you? I used to be so beautiful, but my ex not only broke my bones. He broke my teeth. All of these feelings of shame and unworthiness swirl through my head and make me wanna hit the snooze button. My commitment to myself, and show up for the job interview, sleepless, trying to start a new life.

[shathahamdan]

Mel, this episode came on a day where I woke up 3 hours late, barely made it out of bed, barely got my son to school - let's call it a mess of a morning! I feel stuck in a rut with my morning routine, and I just want to say thank you for getting your insights out there for those of us who need it. <3

[barbarainc]

You're a ray of sunshine in a dark world. Thanks for being here Mel!

[saraiannaccone]

Thank you. ❤I love my mornings. I’m a morning person. I get up early before 8:00am. I feel better when I get up early. I wake up when the sun comes up, greet my day on a positive note. Doing this makes the rest of my day happy. I share my smile and I feel good. My mom always said “ mornings make the day”. She’s right. Thanks mom! ♥️

[margot]

I have been listening to your podcast for second time and I just want to say thank you . I am ethiopian student studying in china. I want to tell you your are changing people life. Thank you, God bless you.

[sophie]

Mel I love you! I am listening to you in hopes you can help. I have always been a doer. However after being really sick for 3 years I have found it so hard to get my life back. Other problem is I am 77. I know that is not the end of the world but every time I don’t want to do something I use 77 as an excuse. Please knock some sense into me Mel. I am healthy, and have no excuse but each day I waste. You are the best.

[aidagolob]

I have never listened to someone with such pleasure in my life. Thank you, really thank you.

[the_kritual]

Just yesterday I was telling myself that "Mel's 5 sec rule has been helping me so much, I gotta use it more n more specially for a disciplined morning" and here I am today, watching this video...
Universe really does listen to everything.... Trust me🤩✌️

[pugginspice]

This reminds me of a fitness motivational book I listened to which was basically … “do the work now or hate yourself later.” That quote really stuck with me and it’s what I say to myself to stay on track.

[heidihutchinson]

Listening to this whilst on my exercise bike. I have CP and I have a no excuse programme i have started So I am more flexible and lose weight. If i can move my body with cp anyone can. Good morning from uk x