7 Things to Tell Yourself Every Night for More Happiness and Positivity

23:49Mel Robbins:Lisa DeMoor being a bit panicked and anxious when you're told that there's something concerning on a scan, that is an appropriate response to a scary situation. It's a sign that things in my body are working as they should because I'm now stressed out about it. And so I remember laying in bed and worrying about that. What if it's this? What if it's that? What if it's the other thing? What if I can't? What if I die in a year? What if I don't get to see my children get married? And it was keeping me up at night. And then I remembered Dr. Lisa Doran. Okay, well, this is a mentally healthy response to this, but it doesn't mean something bad's gonna happen.

24:30It's okay to be scared based on what I just heard, but I don't have to lay awake all night doing all the what ifs. So here's the takeaway about what you're gonna tell yourself first. After you get in bed, you're like, oh, I'm so grateful to be laying down. And then your mind starts spinning. You're going to say, hey, it's okay to feel how I feel based on everything that's going on. Because that way you're A, acknowledging how you feel. And B, you're reaffirming that you're having a normal response to the experiences in your life. And you're mentally well because of it.

25:08Mel Robbins:Aren't you loving that? I know I'm loving this too. And I'm also thinking of like 15 people I need to send these seven things to. And so here's what I want to do. Don't go anywhere. Let's hear a word from our amazing sponsors. And while you do, be generous. Take this link. Drop it in the family group chat. Send it to that friend of yours that you're worried about because there's a lot going on in the world right now. And all of us, we all need these seven things you can tell yourself every single night for a better night's sleep, more positivity, and happiness. and don't go anywhere. Because when we come back, I'm sharing the second thing you need to tell yourself every single night and you are going to love it.

25:52Mel Robbins:So stay with me.

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28:18Mel Robbins:welcome back it's your friend mel robbins today you and i are talking about seven things to tell yourself every single night that give you a better night's sleep and they also lead to more positivity and happiness and confidence so much good stuff we've already covered the first thing you need to tell yourself. So let's jump into the second one, which is, I can manage this. And where does this second thing that you're going to tell yourself come from? This also is inspired by Dr. Aaliyah Crum at Stanford. And I want to make sure that you hear what she shared when she was on this podcast and why saying to yourself, I can manage this.

29:00Mel Robbins:And the power of the word manageable. She has researched the exact thing that anyone going through a cancer treatment, or if you're supporting somebody who just got a cancer diagnosis, they have researched exactly what you should say to yourself or to someone else in that situation. Again, this is how you change the settings in your mind related to what you're going through. And there is very, very clear science about exactly what to say and the words do matter. This particular phrase that you're about to hear Dr. Aaliyah Crum talk about had extraordinary results, including boosting people's ability to cope, reducing physical symptoms, reducing the stress that people feel, and helping them double down on the truth, which is your body does know how to manage this.

30:02Mel Robbins:And I'm here to tell you that the reason why I want you to say every night to yourself, I can manage this, is because you've managed everything else that's ever happened in your life. That's the truth. And you need to be reminded of that truth. But I want you to hear about this extraordinary research from Dr. Aaliyah Crum related to the specific thing you should say to yourself or someone that you love who is going through a cancer treatment. And I want you to listen all the way to the end and pay attention to the very last sentence because you're gonna hear a particular word and this is the word that inspired us to have this be the second thing.

30:40Mel Robbins:I can manage this. Here is Dr. Aaliyah Crum on the Mel Robbins podcast. So this question about cancer is really important. It shouldn't be mind over matter, right? It should be mind and matter. So if you're diagnosed with cancer, you should get the best treatment for you. We have great drugs and therapies for cancer. Many of the cancers that were incurable 10, 20 years ago are curable now. And that is a beautiful thing, thanks to hardworking biologists and scientists. So we should take those, right? But what I would add is we should also think about our mindsets. So what are the mindsets we have about cancer, about what it means for our life?

31:30What are our mindsets about the treatment and the care we're getting? It turns out those mindsets matter too, and they can radically shape the whole experience that someone is having when they are going through cancer. Now I'm working with Dr. Lydia Shapira, Dr. Jonathan Barrick, David Spiegel, Sean Zion, and others. And what we've found is that the best mindset to be in when you have cancer, first, it's not just think positive. It's not just believe you don't have cancer or believe you'll be okay. Those are actually acts of denial. The best mindset to be in when you have cancer is the mindset that this is manageable.

32:13Contrast that to the mindset of this is a catastrophe. It's unmanageable, right? Another mindset that we found is very useful for people going through cancer is the mindset that their bodies are capable. Many people who are diagnosed with cancer feel like their bodies have let them down, that their bodies have turned on them or at best are just sort of not working right now. And what we've found in a number of studies, including trials where we work to inspire people into different mindsets, is that moving to adopt the mindset that cancer is manageable, their bodies are capable, is profoundly transformative in shaping their whole experience.

32:58So it changes their quality of functioning in life. And it also reduces physical symptoms like nausea and fatigue and upset stomach and other things when they're going through chemotherapy. So we don't know. Right now we're doing another trial looking at how to change these mindsets. And we're measuring people's blood samples. And we're looking at immune markers that are associated with cancer outcomes. So we don't know yet the results of those trials. But I would bet a lot of money that these mindsets don't just stay, you know, above the skin, they're getting down and they're influencing our body's response.

33:36I think what I would say to the person listening or watching is to start where you are, right? To start by acknowledging the problems that you're facing, start by acknowledging the goals that you have, and then take that next step and ask yourself, What mindset could I adopt that would help me address those problems or achieve those goals? So if you're a person dealing with stress, can you remind yourself that the body's stress response was not designed to kill you? And remind yourself that it's there to support you, that there's something there you care about, and you can channel your efforts towards that thing.

34:24to the person who might be struggling with their weight. I would remind them to, sure, focus on eating nutritiously, but focus more on adopting the mindset of indulgence, eating while enjoying the pleasure of doing so. And if you're somebody who's dealing with a health diagnosis like cancer or any health diagnosis for that matter, can you know that mindsets like this is manageable, your body is capable, that those mindsets are well within your grasp.

35:05Mel Robbins:Isn't that fascinating? And look, you may not have something scary going on like that. Maybe you just have something really overwhelming. I mean, something that's happening for me right now is Chris and I are celebrating our 30th wedding anniversary. So we have some family members coming into town. We have a bunch of stuff that we're trying to do that weekend. And we just learned that one of our kids needs to move out of their apartment in Los Angeles that same weekend. And so that's a lot. That's a lot of logistics. That's a lot of people. That's a lot of personalities. That's a lot of coming and going.

35:39Mel Robbins:And that's also how the heck are we going to pack somebody up halfway across the country on the same weekend that we're doing this. And so I know that you have been in those moments in your life where you're laying in bed and you've got a mental calendar and you're booking plane flights and you're trying to remember if the Tuesday is the 23rd or the 22nd and you're thinking about, did I do this and did I do that? You don't have to do that. All you have to do is say, oh, okay. It's okay to feel stressed out based on everything that's going on right now. I can manage this. I can manage this. Yes, you can.

36:17Mel Robbins:This also reminds me of what Dr. Chatterjee said when he came on the Mel Robbins podcast. Now, Dr. Chatterjee, I love this man. He is a physician. He's a best-selling author. He's best known for BBC's Doctor in the House. He's also the host of the number one health and well-being podcast in all of Europe. He came on this podcast and described this period of his life where he was not only a medical doctor with a huge practice and two young kids, but his father was dying and he was a caretaker and it was exhausting. And he talked about how a good night's sleep can make all the physiological difference in your body.

36:59Mel Robbins:And I want you to hear this from him because while he was on this podcast, he shared how, yes, making changes to your diet, that's good. Exercising, that's good. But changes in your sleep is way better because it helps you wake up medically as a different person. Here is Dr. Chatterjee on the Mel Robbins podcast explaining why you can manage this after a good night's sleep. If your diet is 85 % good, moving it from 85 % to 90 % whilst you're only sleeping five hours a night ain't gonna move the needle. If you can bring up your sleep from five hours to even five and a half hours, again, it's not about perfection.

37:41It's not about either eight hours or nothing. If you can actually get 20 minutes more, 30 minutes more, there will be a physiological difference in your body male the following day. And so it's important for your physical health, your mental wellbeing. Life feels different when you've had a good night's sleep. Don't you love knowing that? Like we're not going for perfection here. If you can support yourself in falling asleep and staying asleep and even getting 30 more minutes, you will wake up a physiologically different person. And you know that you have a better day when you get a better night's sleep.

38:22Mel Robbins:This feels like a really good moment to take a rest from the conversation. I know, funny Mel. But I also want to give you a chance to share this with somebody who you love, who deserves to have a good night's sleep, who needs to stop laying awake at night worrying about the world and everything that's going on. this episode is a gift it's a gift that can restore their confidence make them happier more positive it's a great way to support somebody when you don't quite know how and I promise you when they hit play I'll be there to take care of them already and don't go anywhere because when we come back we're talking about the next thing you need to tell yourself and you're going to love this one most stay with me

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41:30Mel Robbins:Welcome back. It's your friend Mel Robbins. Thank you for being here with me and listening all the way to this point for sharing this with your friends and the people that you care about. Aren't you loving this? I'm loving this too, because we're talking about the seven things to tell yourself every night for better sleep, more positivity, happiness. And that brings me to the next thing. Now, the third thing I want you to say to yourself, I don't need to solve this right now. Nope. I don't need to solve this right now. This is inspired by Dr. Lisa DeMore, again, PhD in clinical psychology, three-time New York Times bestselling author.

42:05Mel Robbins:And when Dr. Damore came on the Mel Robbins podcast, she was talking about how to help kids when they start to ruminate. And when you and I are laying down and just spinning negative thoughts, that's what you're doing. You're ruminating. And the advice sounds really good for adults too. So here's Dr. Lisa Damore's simple advice on what to do with the spiral of negative thoughts and why it works for you to say, I don't need to solve this right now. I need to sleep. Take a listen. Let's just go right down the rumination road. So what I encourage parents and also peers to do if they're caring for a teenager who is really spinning their wheels, spinning their wheels, is to say to them, listen, talking about feelings usually helps.

42:53But what I'm noticing is the more we're talking, the worse you feel. So let's do this. Let's put a pin in this. Let's make a plan to talk about it tomorrow. What time do you have? What time do I have? We'll schedule it. We're coming back to it. But between now and then, let's just do something else. Let's go think about something else. Let's just take a mental vacation from this situation. And what is extraordinary is it's so often when you do that, when I've met with that kid the next day or talked to the person the next day, they're like, yeah, I don't know what I was so upset about. Like just the space alone, the time alone brings it down to size.

43:32She said that just kind of spinning your wheels on a thought makes it worse.

43:38Mel Robbins:And laying in bed, spinning your thoughts makes it seem worse. And it also makes your sleep worse, right? And the reason why this third thing you're going to tell yourself is, I don't need to solve this right now. I can deal with this tomorrow, right? is that you're teaching your brain that every thought is not an emergency. Every thought does not need to be acted on. Thoughts are just things that pop up, but it doesn't mean you have to actually do anything about it. In fact, you know, just yesterday, my husband, Chris, he was just not himself. He is normally like got the most zen energy and there was just something so just sort of intense about him.

44:21And I even turned to Oakley and I was like, does daddy seem off? He's like, yeah, man. He's like, not himself. He's like really pissed off about something. And I asked him at one point, I said, have I done something? Like, are you okay? Like, do you need to talk? And you know what he said to me? He said, I can't talk to you about this right now. And that immediately made me go, oh, I'm in trouble. I'm in trouble.

44:44Mel Robbins:And he then jumped into leading this like online retreat that he leads called the huddle. And I cleaned the kitchen and, you know, did the dishes and kind of put the dogs away. And then I went into bed and I started to read because that's kind of one of my routines. And then I laid down and turned off the lights. And then all of a sudden there's the hamster wheel and I'm like, oh my God, what is he mad about? What did I do? I don't know. Did I do something wrong? Did I, and I'm going through, And then I was like, you know what, Mel? You don't need to solve this right now. You need rest. You can talk about it in the morning.

45:22And you want to know the craziest thing? I did go into Chris's office this morning

45:26Mel Robbins:because he gets up way earlier than me. And, you know, he's writing first thing in the morning on this book he's working on. And I walk in, he's like, oh, hi, honey. And I come up behind him and I put my arms around him. I was like, so, you know, you seemed a little off yesterday. Is everything okay? Like, what did I do? you? You want to talk about it? He's like, what are you talking about? I was like, well, what do you mean? What am I talking? What did I do? Like you said, you can't talk about it. He's like, well, it had nothing to do with you. It was an issue related to one of our kids that he was really upset about.

45:57And yet I was going to allow that to interfere with being able to get rest because I was going to let all, but nope, because I have these things to say to myself. I don't need to solve this right now. And then you can remind yourself, I can manage this, right? I can manage this. You get to tell your brain what to focus on.

46:21Mel Robbins:You get to tell your brain, not now. You also get to remind yourself that after a good night's sleep, you will be a different human being and you'll be better able to manage it. Which brings me to the next thing I want you to tell you. Number four, I love this one. I did my best today. I did my best today. This is inspired from another expert that came on this podcast. His name is Jim Quick. He is the author of the bestselling book, Limitless. He is renowned for his practical and proven methods that increase memory, speed of reading. And there was this thing that he said on the podcast that I come back to all the time.

47:08Mel Robbins:I love it. He said, on those days when you only have 40 % to give and you still give 40%, you just gave 100 % of what you had to give, right? So when you say, I did my best today, the reason why this works is because you are telling yourself the truth. You did do your best today, given everything that was coming at you, giving everything that you were managing, only you know what's going on in your life and you know that you gave it what you had to give. So give yourself an A because you deserve an A. So remind yourself, hey, I gave it my best today. I get an A and now I deserve to rest, right?

47:53Mel Robbins:Because you got to learn that part of your routine is not scanning the day for what went wrong. It's actually reminding yourself that you put in everything you had to give, you get an A, now it's time to rest. And that brings me to the fifth thing that you're gonna tell yourself, and that is, now is my time to rest. Now is my time to rest. I love this one because I love who this comes from. This comes from this extraordinary sleep researcher and medical doctor. Her name is Dr. Rebecca Robbins. She's an assistant professor at Harvard Medical School, and she leads the Brigham and Women's Hospital's Division of Sleep and Circadian Disorders.

48:38Mel Robbins:She also has over 100-plus peer-reviewed publications on sleep health and behavior change interventions. Now, I love her. You loved Dr. Robbins when she came on the Mel Robbins podcast because she taught us all about sleep. Her voice is so calming. Her advice, simple, actionable. This is one of the single most replayed moments from our entire podcast. And it was this moment that I'm about to play for you where Dr. Robbins is describing how to wind down from a busy day so you can sleep. And she's about to tell you what you should do And more importantly, what you should say to yourself, this is what she says to herself, when you are going to bed.

49:25Mel Robbins:And it inspired this fifth thing you're going to tell yourself every night. So take a listen. I mosey into my bed. And now while I'm doing that, thoughts are flying in because, of course, of what I forgot to do or I need to do. And I come back to this idea of, no, not now. Now is my time. I've done things for my students, my partner, my kids all day. and now is my time to restore and relax. And if anything, any thoughts are still fighting to the surface, I write those down at my nightstand. So I've done the 478 technique and then I mosey into my bed. I read a couple pages in a book. I do progressive muscle relaxation.

50:03I clench and release every muscle group starting from the toes and I inhale, clench and then exhale, release. I love that.

50:13Mel Robbins:Don't you love her voice, by the way? I love her voice. And did you notice she also reiterated the thing that I taught you before, number four, which is I don't need to solve this right now. She said, not now. This is my time. I've already done everything for the students, my partner, the kids. This is my time. It's my time to restore and relax. And I want you to say that to yourself every night because it is. You gave everything to everybody else today. hey, you were at work or at school, you were online, you ran to the grocery store, you cooked dinner, you fed the dog, you did the email, you made the call to your parents, you did everything for everybody else, you gave social media all this attention, you gave Netflix attention, you gave me attention because you listened to the podcast.

51:01Oh my God, not now. When you get in that bed and your head hits a pillow, the only person whose time it is is yours. This may be the only time you have to yourself all day. I want you to take it for yourself. This is your time. Your time to rest. Your time to restore. Your time for yourself. Be selfish about this. Because you deserve this time to yourself and your body deserves the rest.

51:40Mel Robbins:And one other thing that I wanted to point out that you may have heard Dr. Robin say is that she will write down the thing that's on her mind on a piece of paper next to her bed. This is actually an incredible piece of research, and it comes from research at Baylor University that really works, which is this. They studied people that made lists at night of all the things they did right. And then they studied people who made lists of all the things that they didn't get to. So all the unfinished things that can tend to run in a circle in your mind. And here was the fascinating thing that they found.

52:18Mel Robbins:People who made lists of all the things they didn't get to on their to-do list today. So it's literally like next to you at your bed. It's all the lists of things that didn't get done. Fell asleep faster. And they fell asleep faster making a list of all the unfinished things that are on their mind than taking some sort of medication. Why? Because putting all that stuff on a piece of paper allows your mind to check the box and stop bringing it up to you. And so it's a super effective thing that I use all the time in those moments where I wake up or where I can't quite fall asleep. Wonderful piece of advice.

53:00Mel Robbins:Ooh, I'm ready to sleep. I'm getting tired just saying this stuff to you. But we're not done yet because we've got two more things. And the next thing you're going to say, I love this as I'm about to just start to kind of, ooh, drop into sleep. Tomorrow's going to be a good day. That's what it is. Tomorrow's going to be a good day. You know, because here's the thing. We don't know how tomorrow's going to be, do we? So if we don't know, we might as well bet on the positive. Instead of worrying about it, because that's what worrying is, you're betting on the negative when you worry. How about you say instead, tomorrow's going to be a good day because I'm going to make it a good day.

53:31I'm going to wake up refreshed. It's going to be a good day.

53:34Mel Robbins:See, when you go to bed stressed out, anxious, worrying, bracing, you know what your brain's doing? It's not relaxing. Your brain is probably going to be scanning for reasons why. It's almost like presetting how you're going to wake up. And so when you go to bed expecting something good, you're now telling your brain, hey, it's okay to rest. Tomorrow's gonna be a good day, right? This is my time. Don't need to solve this. Tomorrow's gonna be a good day, okay? And one of the other reasons why this is so important is because of what you said, this is manageable. I can manage this. When you say tomorrow's gonna be a good day, you're also placing a bet on yourself.

54:19Mel Robbins:You're placing a bet on your ability to wake up tomorrow and to make it a good day, to have better thoughts, to be more refreshed, to make good decisions. And so you're priming yourself for waking up in a state where, of course, it's gonna be a good day. And the person that inspired this one is Dr. Daniel Amen. Now, Dr. Daniel Amen has way more credentials than I even have time to tell you, especially since we're getting very sleepy, but he is a world-renowned expert on the brain. He has brain clinics all over the world. He's got over 10 probably best-selling books. Dr. Eamon starts every day by saying, today is gonna be a good day.

55:05Mel Robbins:And that's also something that I have adopted since he came on the podcast and explained that that's one of his morning rituals. But now I have taken that, I'm inspired by Dr. Daniel Eamon, and I also say it at night, tomorrow's gonna be a good day because now I am changing the settings in my mind and I am now changing the settings in my mind to anticipate that the day's gonna be good. And when you do that, I promise you, it will most likely be better than it was if you were gonna be worrying about it. That's why this works. And I know as you're listening, you're probably thinking, Mel, do you have a list of these things somewhere?

55:43Mel Robbins:I really need a screenshot of a list of these things so I can be reminded of them. The answer is yes. In fact, if you sign up for our newsletter, melrobbins.com slash newsletter, you get a free letter from me every Monday and Thursday that just keeps you up to date on everything that we're releasing so you don't miss a thing. And we put that graphic of all seven things in the newsletter that went out when we dropped this episode. That's number one, so you don't miss something moving forward. Number two, we've put this on social media. And number three, if you go to melrobins.com for this episode page, which is linked in all the show notes, right on the episode page is a graphic that you can screenshot or download so that you can have it on your phone.

56:22Mel Robbins:You can print it out, you can put it on your phone, and that way we're making it easy for you. And so will this next thing that you're going to tell yourself, the seventh one. Ooh, this one's so good. This is so good. I give myself permission to drift off to sleep. Oh, isn't that nice? Ah, I give myself permission to drift off to sleep. And I love this one because from a common sense standpoint, let's just look at the two options here. If your bedtime routine continues to be you holding yourself hostage and forcing yourself to stay awake because of worrying, you are preventing yourself from falling asleep.

57:13The act of worrying

57:17Mel Robbins:is you saying, I don't have permission to sleep yet because this worry, this thing out in the future, this thing I can't even deal with right now is more important than sleep. I'm not allowed to sleep. I'm supposed to be thinking about this. When you go through all of these things that you're telling yourself, it's sort of like you tipping a domino and they all wind you down. And now you get to say the final thing, which is, I give myself permission to drift off to sleep. and this works because you are telling your body I trust you you have been designed to fall asleep since the beginning of time my body knows how to do this my body is designed to do this my body needs for me to do this and so I am giving my body permission to do exactly what it's designed to do You let go of control and you hand it to your body, trusting that your body knows exactly what to do.

58:36Of course it does, because you've been sleeping your whole life. So we're taking the control out of the mind and we're giving our body permission to fall asleep. That's it. That's it. you can stop trying to fall asleep and just give your body permission to fall asleep. Just let it drift. That's it. And, you know, remember, I believe Dr. Robbins also said on the Mel Robbins podcast that it takes the average person between 20 and 30 minutes to fall asleep. sleep. It takes time. And you lay down and there you are, letting go. You've given yourself permission. But then all of a sudden it's like, but what about the thing that I need to do?

59:28But, oh, and, and all of a sudden you've got the popcorn thoughts, right? That are like, pop, pop, pop, pop, pop, pop. You can just go right back down through the list. Hey, it's okay for my brain to be popping off these things and to feel kind of overwhelmed because it's a lot going on. I can manage this. I don't need to solve this right now. I did my best today. I gave it my best. I get an A. And now's my time to rest. Tomorrow? Tomorrow's going to be a really good day, especially because I'm going to get a good night's sleep. So I give myself permission to drift off to sleep.

1:00:17You know, if this thing keeps popping, I'm just going to roll over and write down on the pad of paper on that to-do list like Dr. Robbins talks about. And now guess what? Don't need to solve that right now because I already got an A for today, right? Now's my time to rest and I'm going to do better if I rest. and that's going to make tomorrow a good day, I give myself permission to drift off to sleep.

1:00:47And in case no one else tells you today, as your friend, I wanted to be sure to tell you that I love you and I believe in you and I believe in your ability to create a better life. And there is zero doubt in my mind that if you make these seven things part of your new bedtime routine and you have fun with them and you customize them and you really lean into changing the settings of your brain, you will have a better life because you'll be getting better sleep. You'll feel like a better version of you. You'll be happier and more positive. And you'll know the truth, that no matter what happens, you can manage it because you always have and you always will.

1:01:43Alrighty. Good night. I'll see you in the very next episode when you wake up tomorrow feeling more positive and happy after a wonderful night's sleep.

1:01:56Mel Robbins:Before you put the cat down, I've just noticed here in our guest room, there's a big cat hairball. Can you imagine if you were in somebody's guest room and you went to pull up the beautiful fake fur thing and there's a freaking cat hairball here? Welcome to my house. Oh, my God. OK, grab me a piece of toilet paper and I'll get the.

1:02:24Oh, my God. Yeah, it's crumbling. It's a hairball. You're your cat, mom. Oh, my God. Okay, I'm trying to have this on here. Oh, my God. It's like a scene from Bridesmaids. Okay, he is not allowed in this taping. Okay, that needs to go into the dumpster. Oh, my God. It's disgusting. He's embarrassing. He's not embarrassing. He always looked that at me. That's, oh, my God. Disgusting. There's more of it. Okay, this room needs to be clean. Oof. Great. Okay, great. Okay, good.

1:03:12Mel Robbins:Oh, and one more thing. And no, this is not a blooper. This is the legal language. You know what the lawyers write and what I need to read to you. This podcast is presented solely for educational and entertainment purposes. I'm just your friend. I am not a licensed therapist. and this podcast is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional. Got it? Good. I'll see you in the next episode. Sirius XM Podcasts.

1:03:54Mel Robbins:This segment is sponsored by Marshalls. I love Marshalls so much. So I'm so excited that they are part of the Mel Robbins podcast family. Marshall's buyers are hustling to get great deals on the good stuff. Their buyers work 24-7 so that you don't have to compromise on quality or price. You can find amazing designer clothing, shoes, or handbags that fit your style at a price that works for you. Because everyone deserves the good stuff, especially you. right now, I'm willing to bet that you're not only really busy, but you're also doing the best that you can. And maybe you're a little bit like me.

1:04:34Mel Robbins:Every single night when you lay your head down on the pillow, you go, okay, tomorrow. Tomorrow I really need to get my act together. I'm going to wake up earlier. I'm going to be more organized. And then what happens? Tomorrow comes. And before you even open your eyes, the day is already coming at you. Your phone is buzzing with all sorts of annoying notifications. The kitchen counter is a mess. You can't find your car keys anywhere. The day has barely started. You're already behind. How about you and I stop doing that? How about you just simply help the version of you who has to wake up tomorrow morning?

1:05:09Mel Robbins:In fact, you probably already do this for everyone else. If you have kids and your kids have a big day tomorrow, you help them get ready the night before, right? The backpack is out, the clothes are laid out, the permission slip is signed and sealed because you're making their mornings easier because you love them. You support them. So why not do that for yourself? Why not treat the tomorrow you like someone you care about? You deserve support too. And it's not about discipline. It's really about taking the time to think about what you need. Just lay out what you're gonna need tomorrow morning, the night before.

1:05:46Mel Robbins:Clean up the mess before you go to bed. Not all of them, maybe just one. Put the keys and your bag where you can find them. Lay out your clothes just like you did earlier in the evening for your kids. Small, boring, achievable, but wildly effective. Because here's what happens. When you leave things for the morning, oh my gosh, you're already working through every decision on a tight timeline. So today, make one thing easier for yourself tomorrow. That's the takeaway. And here's why it works. When you do something tonight for the tomorrow you, it removes one tiny bit of friction between you and the person you want to be tomorrow.

1:06:31Mel Robbins:Let me give you some examples. If you want to be the kind of person who always takes a walk first thing in the morning, put the shoes out tonight where you can see them right by the door. If you want to be the kind of person who wakes up tomorrow feeling calmer, tidy up the space that you're going to wake up to. That's how a little bit of change in momentum starts. Not by making life perfectly optimized in every possible way, but by making the right choice easier and more obvious. And this is where the good stuff really starts to begin. This is where you can feel the change happening. You deserve a morning that doesn't begin with panic.

1:07:10Mel Robbins:You deserve a day that doesn't start with challenges. So before you go to bed tonight, just pick one small thing and then lay it out or clear it off, place it where you can see it. And when you wake up tomorrow and see that one little thing waiting for you, I want you to notice how it feels. It feels like a gift. You're going to exhale. You're going to feel a little bit of relief because it's one less thing you have to remember. You already did it. That's how you build better days for yourself. And that is the good stuff. I want to thank Marshalls again for sponsoring this segment and for believing that everyone, you and me, deserves the good stuff.

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1:09:17Mel Robbins:Visit usbank.com slash SmartlyCard to learn more. The creditor and issuer of this card is U.S. Bank National Association. Pursuant to a license from Visa USA, Inc., some restrictions may apply.