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A Toolkit for Creating the Perfect Morning Routine

2023/2/13

The Mel Robbins Podcast

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Mel Robbins

一位专注于领导力和个人成长的著名_motivational speaker_和播客主持人。

Topics

Mel Robbins: 成功的早晨习惯能够带来成功和自信，并为实现目标提供坚实的基础。良好的早晨习惯能够让人感觉精力充沛，并为实现目标提供基础。晚间例行活动会影响早晨的效率，因此需要重视。行为激活疗法：通过行动改变自我，早晨的决定如同多米诺骨牌效应，影响全天。积极的早晨习惯能带来积极的一天，一天的安排决定一天的结果。作者过去糟糕的早晨习惯导致了生活中的拖延和负面情绪，按掉闹钟是拖延的表现，早晨的第一个决定会影响一整天。反复按掉闹钟会造成一整天的拖延和压力。即使在焦虑或抑郁时，早晨的例行活动也能帮助克服困难。早晨的例行活动是自我承诺和保持一致性的方式。早晨的例行活动虽然枯燥，但能建立自律，带来长远益处。早晨闹钟响时，应立即起床，不要按掉闹钟，可以使用五秒钟法则克服起床困难。起床的习惯能帮助建立自律，并影响对其他挑战的应对。起床后避免查看手机，避免负面情绪影响。应该为了自己而起床，而不是为了他人。不要按掉闹钟，避免睡眠惯性带来的负面影响，按掉闹钟会浪费大脑最佳工作时间。整理床铺能带来成就感和积极情绪，整理床铺是保持一致性和完成任务的方式。对着镜子给自己击掌能提升自信，在镜子前给自己击掌并设定每日目标。对着镜子给自己击掌能建立积极的自我认知。在早晨进行锻炼和冥想，避免查看手机，避免在早晨查看手机，保护个人精力和注意力。每天取得小的进步能带来更大的成就感和满足感。作者的早晨习惯帮助她保持一致性和自信。

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Chapters

This chapter explores the importance of morning routines and their impact on the rest of the day. It introduces the concept of behavioral activation therapy and emphasizes how the first decisions you make set the tone for the entire day. The author shares her personal struggles and transformation, highlighting the significance of avoiding procrastination and setting a positive domino effect.

Morning routines are like the first domino in a chain reaction, shaping the rest of the day.
Behavioral activation therapy emphasizes acting like the person you want to become.
The first decision of the day is crucial, with procrastination leading to a negative cycle and positive actions creating a positive momentum.

Shownotes Transcript

In this episode, we’re discussing morning routines.

This episode is very tactical and covers 5 simple but essential components of a perfect morning routine.

I’m really glad that you’re taking this topic seriously because every successful person you admire is serious about their mornings.

I sure am.

How you set up your day is typically how it ends up.

I love my morning routine so much that I call it the Million Dollar Morning, because it makes me feel like a million bucks for the rest of my day – and it creates a level of discipline in my life that helps me make millions of dollars too.

But let me be clear: I am not naturally a morning person.

And if that’s been your excuse, my mission is to change your mind.

If you already have a morning routine, listen to this episode to take it up a notch.

Xo Mel

Once you finish listening, be sure to check out the episode “The #1 Hack for Being More Productive Tomorrow”) to learn why your morning routine begins the night before.

In this episode, you’ll learn:

2:45: What is behavioral activation and how can it help you?
4:50: How the first decision of your day is like the lead domino in a run.
7:30: Feeling bad about your morning routine? Don’t. Here’s mine.
8:20: Let’s talk about procrastination in the morning.
12:10: I can relate if the heaviness of the morning overwhelms you.
14:30: Morning routines are boring.
16:30: Rule #1 of your brand new rockstar morning routine.
17:10: Using The 5 Second Rule in your morning routine.
21:05: The biggest and best question to ask yourself about getting up.
23:00: Snooze Button Blues: the science behind why you shouldn’t snooze.
26:20: The pep talk you need: what your alarm really means.
27:00: Rule #2 will train you to start cleaning up life’s messes right off the bat.
29:45: Rule #3 is my favorite simple habit that reminds me I’m a winner.
34:00: Are you making this mistake in the bedroom?
36:10: Rule #4 requires only 10 minutes to make a difference to your health.
37:00: Do this in the morning and you’ll sleep better at night.
38:00: Rule #5 The science-backed secret to making progress every day.

Visit www.melrobbins.com/podcast) for additional resources to help you go deeper.

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A Toolkit for Creating the Perfect Morning Routine 43:06 Share

The Mel Robbins Podcast

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Shownotes Transcript

A Toolkit for Creating the Perfect Morning Routine