The Mel Robbins Podcast

8 Things To Tell Yourself Every Morning

September 11, 2025

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  • Programming your mind with positive affirmations, even in challenging times, can shift your perspective and help you find reasons for a good day. 
  • The reticular activating system (RAS) in your brain acts as a filter, allowing in information you deem important, making intentional morning affirmations crucial for directing your focus. 
  • Developing a good attitude and mood for no reason is a skill that can be cultivated through consistent self-talk, enabling you to handle challenges and experience life more positively. 
  • Consistently repeating positive affirmations, especially in the morning and through writing, actively reprograms the brain for a better attitude and resilience. 
  • Committing to a practice for 30-60 days is essential for rewiring the brain, overcoming ingrained negative programming, and developing new habits. 
  • The core of achieving goals lies not in the outcome, but in the consistent act of showing up and not quitting, which life will eventually reward. 

Segments

Morning Affirmations for Positivity
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(00:00:00)
  • Key Takeaway: Starting your day with simple, positive affirmations like ‘Today is going to be a great day’ can reprogram your mind for positivity and energy, even amidst challenges.
  • Summary: Mel introduces the concept of eight simple sentences to say in the morning to improve mood and energy, emphasizing their scientific backing and ease of use. She shares the first affirmation, ‘Today is going to be a great day,’ explaining its power to direct the mind and create anticipation for good things, citing Dr. Daniel Amon’s research.
Creating Anticipation and Adventure
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(00:53:15)
  • Key Takeaway: The affirmation ‘Something cool is going to happen for me today’ transforms the day into an adventure by creating anticipation and priming your brain to notice and enjoy positive events.
  • Summary: Mel discusses the second affirmation, ‘Something cool is going to happen for me today,’ explaining how it shifts from self-upliftment to creating anticipation and turning the day into an adventure. She contrasts this with bracing for bad news and highlights how this sentence acts as a mental scavenger hunt for good things.
Building Resilience and Handling Anxiety
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(00:53:15)
  • Key Takeaway: Affirming ‘No matter what happens today, I can handle it’ directly combats anxiety by challenging the subconscious belief of incapability and summoning resilience, especially during moments of uncertainty.
  • Summary: Mel introduces the third affirmation, ‘No matter what happens today, I can handle it,’ explaining its power as an anchor for worriers and anxious individuals. She delves into the science of morning anxiety, the cortisol awakening response, and how this sentence helps to override self-doubt and build inner strength.
Embracing New Beginnings
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(00:35:15)
  • Key Takeaway: Declaring ‘An exciting new chapter in my life is starting today’ signals readiness for change and a fresh start, prompting your brain to look for and create new opportunities.
  • Summary: Mel presents the fourth affirmation, ‘An exciting new chapter in my life is starting today,’ emphasizing its ability to make the brain look for a fresh start and turn the page on old routines. She explains how this statement encourages taking action towards new beginnings and leverages the reticular activating system (RAS) to focus on positive change.
Morning Affirmations for Resilience
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(00:53:00)
  • Key Takeaway: Daily positive affirmations, spoken or written, engage the brain more deeply and fuel the desire to persevere.
  • Summary: The speaker emphasizes the power of repeating positive statements like ‘Today’s going to be a great day’ and ‘I deserve more credit for how hard I’m trying’ to build self-worth and motivation. Writing them down is presented as even more effective due to engaging more senses.
The 30-60 Day Reprogramming
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(00:54:36)
  • Key Takeaway: Consistent practice of positive affirmations for 30-60 days is necessary to rewire the brain and overcome deeply ingrained negative programming.
  • Summary: The conversation addresses the duration needed for these practices, comparing it to how long it takes to learn to worry or be anxious. The speaker argues that if negativity has been programmed over a lifetime, a similar commitment is needed for positive change.
The Power of Showing Up
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(01:00:21)
  • Key Takeaway: The fundamental game in life is not just achieving, but consistently showing up and putting in the work, which will eventually lead to rewards.
  • Summary: This segment focuses on the mantra ‘If I keep showing up, life will reward me.’ It highlights the importance of perseverance through the ‘reps’ or daily tasks, emphasizing that not quitting is the key to eventual success and building stamina and hope.
Your Unique Contribution
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(01:03:31)
  • Key Takeaway: Every individual possesses a unique voice and perspective, making their contribution to the world inherently valuable and important.
  • Summary: The speaker encourages listeners to embrace the idea that they have something significant to offer the world, regardless of whether they know what it is. This is framed as a powerful affirmation against feelings of invisibility or insignificance, emphasizing the ripple effect of kindness and positive energy.
Setting Boundaries with ‘Let Them’
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(01:13:37)
  • Key Takeaway: Setting clear boundaries by saying ’no’ is essential for protecting personal time and energy, and one must be comfortable with others’ reactions to these boundaries.
  • Summary: This segment introduces the ‘Let Them Theory,’ focusing on the power of saying ’no’ without apology or guilt. It encourages listeners to accept that others may be disappointed or confused by their boundaries, as their reaction is not one’s responsibility.