How to Motivate Yourself: Leverage Dopamine & Overcome Your Excuses

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

Do you want to get your own bulletproof 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.

Just sign up at melrobbins.com/bestyear.

Watch the episodes on YouTube: https://bit.ly/45OWCNr

Check out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt

Follow Mel:

Instagram: https://bit.ly/3QfG8bb‍

The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP

 LinkedIn: https://bit.ly/46Mh0QB

 TikTok: https://bit.ly/46Kpw2v

 Sign up for my newsletter: https://bit.ly/46PVnPs  

In this episode, you'll learn:

• 10:21: What the #1 rule of your brand new rockstar morning routine needs to be
• 12:37: Why the first decision of your day is the most important; she also tells you how to make it so you move ahead powerfully 
• 15:20: What Mel’s old morning routine used to look like (and how or why it’s changed)
• 18:42: Why procrastination in the morning is lethal to the rest of your day
• 20:06: How to stop feeling overwhelmed and heavy in the morning so you can get more done
• 22:13: Why you need to know what behavioral activation is, and how it can help you
• 25:45: How you can use the 5-second rule in your morning routine to be more productive
• 30:24: The best question to ask yourself every morning
• 32:27: What the snooze button blues are, and the science behind why snoozing is bad for you
• 37:48: How to train yourself to start doing what needs to be done right away (instead of putting it off)
• 42:02: The biggest mistake you might be making in the bedroom

Resources and go deeper:

• American Psychological Association: Cultivating empathy. 
• Psyche Magazine: How to handle rejection. 
• TODAY Health: Getting better at rejection can help you succeed.
• UC, Berkeley: How to learn from your failures.
• National Institutes of Health: Dopamine tells you if a goal is worth it.
• Harvard Business Review: The best way to motivate may be to shut up.
• National Library of Medicine: The neuroscience of behavior change. 
• National Public Radio: The history of the iconic Just Do It tagline.
• Mel Robbins: The 5 Second Rule taps into your hesitation.
• Wharton Business School: Knowing when to quit your goals.