8 Things To Tell Yourself Every Morning
Timestamps are as accurate as they can be but may be slightly off. We encourage you to listen to the full context.
Podcast Summary
This episode of the Mel Robbins Podcast focuses on eight simple but powerful sentences designed to reprogram your mind for positivity and resilience each morning. Mel explains how these scientifically-backed phrases, which take less than 30 seconds to say, can transform your entire day by directing your brain to seek good experiences rather than defaulting to negativity. (03:01)
- Core theme: Developing the skill of having a good attitude and positive mood "for no reason" through intentional morning programming
Speakers
Mel Robbins
Mel Robbins is a bestselling author, podcast host, and motivational speaker who has transformed from being "anxiety ridden and negative for no reason" to one of the most positive and resilient voices in personal development. She authored "The High Five Habit" and "The Let Them Theory," with the latter selling over 6 million copies and being translated into 63 languages. Her podcast regularly features renowned experts in neuroscience and psychology.
Key Takeaways
Master the Skill of Positivity Without Reason
The most valuable life skill you can develop is having a good attitude and being in a good mood for no reason at all. (13:33) Most people excel at being negative or in bad moods without justification, but Mel argues we should flip this script. This isn't about toxic positivity—it's about training your brain to default to a constructive mindset rather than automatically scanning for problems. When you develop this skill, you become more resilient during challenging times and better equipped to handle whatever life throws at you.
Use Morning Programming to Direct Your Mind
Your brain only knows what you program into it, and if you're not programming it intentionally, it's still getting programmed—by headlines, past experiences, and negative self-talk. (08:27) The morning is crucial because you wake up in a highly suggestible state with elevated cortisol and a clear prefrontal cortex. Whatever you put into your brain first thing will echo throughout your entire day, which is why saying these eight sentences immediately upon waking is so powerful.
Combat Anxiety by Affirming Your Capacity
Anxiety is essentially a moment of uncertainty where you doubt your capacity to handle something that might happen in the future. (20:18) The sentence "No matter what happens today, I can handle it" directly challenges this core belief. When you tell yourself this every morning, you're building resilience and preventing your brain from spiraling into worst-case scenarios. This phrase acts as an anchor that reminds you of your inherent strength and capability.
Acknowledge Your Effort to Maintain Momentum
Most people focus on the one thing they didn't accomplish rather than celebrating the 115 things they did right. (43:29) The sentence "I need to give myself more credit for how hard I'm trying" counteracts this tendency. Your inner acknowledgment matters most—if you only feel proud when others notice your efforts, you'll spend your life waiting for external validation. Recognizing your own effort creates a positive flywheel effect that fuels your desire to keep going.
Embrace Being a Work in Progress
Perfectionism and waiting for the "right time" often stems from programmed negativity and fear. (51:53) When you tell yourself "I'm allowed to be a work in progress," you give yourself permission to grow, make mistakes, and take action without having everything figured out. This mindset shift allows you to move forward despite imperfection and reduces the paralysis that comes from trying to have all the answers before starting.
Statistics & Facts
- Dr. Daniel Amen has scanned nearly 300,000 brains and starts every morning by saying "Today is going to be a great day." (03:51) This demonstrates how even leading brain experts use simple sentence programming.
- There are only four things that your brain's reticular activating system (RAS) allows into your conscious awareness: your name, threats to safety, romantic interest, and anything your brain believes is important to you. (40:12)
- Out of 8 billion people on this planet, only one person has your exact voice, story, DNA, irises, and fingerprint. (59:29) This statistic emphasizes your unique contribution to the world.
