Try It For 1 Day: Do This Every Morning to Boost Motivation & Focus

In today’s episode, you’ll learn the simple, 15 minute morning routine you should do each day after waking up.

If you want to wake up early and be more energized, productive, and in control of your day, you’ll love learning the 6 easy steps in Mel’s morning routine.

From the first time you try out this 15 minute routine, you’ll be amazed by the difference it makes in your life.

This powerful episode is packed with teaching, insights, research, and tools about making the most of your mornings.

You’ll also learn why mornings are harder for some people than others and how sticking to this reliable routine is the key to breaking out of destructive patterns and showing up in your life with the energy and confidence you deserve.

It’s time you start your day in a way that makes you feel incredible.

If you liked this episode on how to begin your day, you’ll love listening to this one about how to end your day next: 4 Easy Nighttime Habits to Feel Energized & Sleep Better

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• Disclaimer

In this episode:

• 24:55: Step #1: Resist the Snooze Button.
• 27:57: Step #2: Make Your Bed.
• 30:59: Step #3: Give Yourself a High Five.
• 36:57: Step #4: Hydration before Caffeination.
• 43:20: Step #5: Reset Your Internal Clock.
• 46:28: Step #6: Take a Morning Walk.
• 54:54: Step #7: Do The Hot 15.

‍Resources:

• University of Notre Dame: Snoozing: an examination of a common method of waking
• Stanford: More sunlight exposure may improve sleep
• Somnologie: Effects of light on human circadian rhythms, sleep and mood
• The New York Times: Stop hitting snooze! 8 expert tips for waking on time
• Genome Biology and Evolution: Archaic Introgression Shaped Human Circadian Trait
• American Psychological Association: Want to boost your mental health? Take a walk
• Sports Health: Keep on Walking
• Harvard School of Public Health: Don’t stress about 10k steps; even 4,400 steps work
• Journal of Sleep Research: Snoozers 3x more likely to feel drowsy upon waking
• The Washington Post: Is it bad to drink coffee on an empty stomach
• ‍Sleep Foundation: Caffeine and sleep
• Applied Psychophysiology and Biofeedback: Give Me Five? Examining the Psychophysiological Effects of High-Fives in Athletes
• International Journal of Environmental Research and Public Health: Different Amounts of Water Supplementation Improved Cognitive Performance and Mood among Young Adults
• CNBC: Completing this task first thing in the morning takes seconds—and it can make you more productive all day‍
• The Today Show: What Making Your Bed Says About You