Mel Robbins’ Morning Routine in 2025

Wake Up

The first step in her morning routine is all about action. Instead of dragging out the wake-up process, she believes in taking immediate control of your day, starting from the second the alarm rings at 6am. Her approach is built on momentum, not motivation, and it’s designed to help you stop overthinking and start doing.

• No snooze allowed: She strongly advises against hitting the snooze button, as it can trigger mental fog and anxiety. Staying in bed too long after the alarm rings often leads to spiraling thoughts and a drop in energy, which can make it harder to start the day with purpose.
• Use the 5-second countdown: She uses her well-known “5-4-3-2-1” technique as a mental launchpad. Instead of waiting to feel ready, the countdown gives you a small window to act before hesitation takes over. It’s a quick tool that trains your brain to go from intention to movement.
• Build momentum by moving: The moment the countdown ends, she physically gets out of bed—no waiting, no second-guessing. This shift from stillness to action helps build confidence and starts the day with a win. That simple move out of bed becomes your first promise kept to yourself.
• Set the alarm across the room: One of her practical tips is placing the alarm (or your phone) far enough away that you have to get up to turn it off. This prevents the easy habit of snoozing while still half asleep and encourages you to start moving right away.
• Keep your phone out of reach: To avoid the trap of checking emails or scrolling social media while still lying in bed, she suggests keeping your phone completely out of arm’s reach. Even better, leave it outside the bedroom to help your brain focus on waking up, not distractions.

Starting the day this way creates a sense of control and follow-through from the moment you wake up. It’s a key reason why the Mel Robbins morning routine has become so effective for people trying to build better habits.

When that alarm goes off, now it’s time to keep the promise…use my Five Second Rule…5, 4, 3, 2, 1, and then you’re just going to roll out of bed.

The First Win of the Morning

At 6:05 AM, just minutes after waking up, Mel Robbins adds a quick reset to her environment. This step isn’t about perfection, it’s about building momentum. Taking a moment to tidy your space helps you shift into a productive mindset, one small task at a time.

• Start with your bed: Making the bed first thing creates a small but satisfying sense of accomplishment. It’s a fast way to show follow-through and gives your day an intentional start.
• Tidy the area around you: Straightening up your room or clearing clutter helps create a cleaner space to think and breathe. Even a few quick adjustments can make your environment feel more calm and controlled.
• Train discipline with small wins: Doing something simple like smoothing your sheets or adjusting pillows reminds you that you can stick to your plans. It sets a standard of consistency from the very beginning of the day.
• Set the tone for better focus: A tidy space often leads to a clearer mind. This small reset in the morning supports better choices and helps reduce unnecessary distractions as the day builds.

Taking just a minute to clean your space plays a bigger role than it may seem. This small act has become part of the rhythm in the Mel Robbins morning routine, helping build structure and momentum right after getting out of bed.

It’s the simplest way to practice discipline. A promise kept no matter what.

High-Five Yourself in the Mirror

At 6:10 AM, Mel Robbins heads to the mirror for a quick but powerful mindset reset. This part of the routine is less about hygiene and more about building inner motivation. It’s a simple act that brings energy, intention, and encouragement into the start of the day.

• Give yourself a high-five: After brushing her teeth, she takes a moment to make eye contact with her reflection and high-fives herself. This light gesture works as a mini boost of confidence and positivity.
• Use it as a mental reset: Instead of letting early-morning doubts take over, this quick ritual helps shift your brain away from negativity. It’s a fast way to create a more optimistic outlook before the day begins.
• Trigger your reward system: The high-five taps into the same brain pathways used when celebrating someone else. It turns your reflection into a source of encouragement instead of criticism.
• Add a daily intention: While facing the mirror, she often sets a goal or thought for the day. It could be something simple like staying calm, being kind, or pushing through something difficult.
• Start with self-acknowledgment: This act isn’t about pretending everything is perfect. It’s a reminder that you’re trying, and that effort deserves recognition, especially from yourself.

This small but meaningful habit adds a boost of confidence early in the day. It’s one reason the Mel Robbins’ 5 step morning routine has connected with so many people looking to start their mornings with intention.

Look the human being in the eyes… see the future you… and set an intention as you stand there.

Hydration

Hydration comes early in the Mel Robbins morning routine, usually around 6:15 AM. Before anything else like coffee, emails, or tasks, she reaches for water to help her body wake up and stay focused. This simple step not only boosts energy but also supports mental clarity, making it easier to start the day with intention.

• Drink water before anything else: The first thing she does is drink a large glass of water before reaching for coffee or tea. This replenishes fluids lost overnight and helps her body feel more awake and alert without needing a caffeine boost.
• Hold off on caffeine: Mel waits about 60 to 90 minutes before having her first cup of coffee. This allows her body’s natural cortisol levels to regulate properly without interference, preventing early crashes or feelings of restlessness.
• Improve focus and energy: Proper hydration supports better concentration and mental clarity. Instead of relying on stimulants right away, this habit gives her brain the fuel it needs to stay sharp during the early hours.
• Support your body’s natural rhythm: Drinking only water first thing in the morning helps your internal system function smoothly. It gives your digestion, hormones, and nervous system a cleaner start to the day.
• Stick with this every day: This isn’t a once-in-a-while practice. She keeps this routine consistent because it’s simple, takes almost no time, and sets a strong tone for the rest of the day.

This early focus on hydration plays a reliable role in the morning routine Mel Robbins follows, helping her stay mentally sharp and physically steady from the start.

Hydrate first. Your body is craving water when you wake up. Plus, water boosts mental performance.

Morning Sunlight

After finishing the first few steps of her routine, Mel Robbins takes a moment to step outside and connect with the natural light. Around 6:20 AM, she makes it a habit to get sunlight exposure to help reset her body clock and feel more energized. This habit supports her mood, attention, and overall sense of calm as the day begins.

• Step outside for daylight: Mel makes an effort to expose herself to natural sunlight as soon as she can in the morning. Even if the weather isn’t perfect, stepping outside provides brighter light than indoor bulbs, helping the brain shift from rest to alertness more effectively.
• Support your body’s clock: Early light exposure signals your internal clock that it’s time to be awake and active. This helps align your sleep-wake rhythm, leading to more stable energy during the day and a better chance of falling asleep easily at night.
• Improve your mood naturally: Morning sunlight helps increase the release of serotonin, a neurotransmitter linked to feeling good and staying focused. This lift in mood comes without caffeine or screens, making it a calming way to start the day.
• Take a short walk or sit outside: She often steps onto her porch or walks around her yard while sipping water. This brief pause creates space to wake up slowly and gives her body a chance to adjust without rushing into tasks or distractions.
• Use all five senses: Mel suggests tuning into your surroundings during this time. Noticing small details like the sound of birds, a soft breeze, or the warmth of sunlight can make this moment feel intentional and grounding.

Spending a few minutes in natural light is a key part of her morning routine. It helps her feel centered, improves her mood, and prepares her mind to stay focused throughout the rest of the morning.

Morning light resets your body clock, boosts energy, and improves your mental health, even on cloudy days.

Exercise

Once she’s had some water and sunlight, Mel turns her attention to movement. By 6:30 in the morning, she’s doing something active to shift into a productive state. It’s not about intensity or long workouts, it’s about using motion to wake up her mind and body in a way that feels achievable.

• Start with simple movement: Mel’s only rule is to move. This could mean a 10-minute brisk walk, a round of stretches, or a short yoga flow. The goal is to shake off stiffness and get your blood circulating.
• Pair movement with sunlight: When possible, she combines movement with her morning light exposure. This boosts both mental clarity and mood while giving her a double benefit in the same timeframe.
• Short workouts still count: On some mornings, she’ll do a 15–20 minute walk or a brief workout at home. Even small bursts of movement leave her feeling more alert and positive.
• Make it part of your mindset: Exercise isn’t only about physical health. Mel sees it as a way to prioritize her well-being before distractions start pulling her in different directions.
• Use movement to boost mood: Physical activity helps release feel-good chemicals like endorphins and reduces stress. It’s one of the easiest ways she improves her mood before tackling the rest of the day.

Making time for movement helps her stay consistent with her goals and feel more in control from the beginning of the day. It’s a regular feature of the morning routine Mel Robbins relies on to stay sharp, centered, and ready to work.

Whether it’s a walk, a stretch, or a workout, morning movement boosts your mood, clears your mind, and makes you more productive. Even a few minutes can change your entire day.

Set Your Intention for the Day

Before jumping into work or distractions, Mel Robbins creates a moment of mental stillness. By 6:45 AM, after she’s moved her body and stepped outside, she turns her focus inward. This quick pause helps her cut through noise and set a meaningful tone for the hours ahead.

• Choose one meaningful goal: Mel picks one priority that matters to her, even if it’s small. This helps her avoid getting lost in a long to-do list and brings clarity to how she spends her time.
• Write it down: She often jots down five things she wants in life or notes her top goals in a notebook. This habit helps her focus on what she’s working toward and reminds her why it’s important.
• Keep it simple: Her intention might be something like writing a page, making a phone call, or completing a small task she’s been putting off. It doesn’t have to be big to be meaningful.
• Spend five focused minutes: Even a few minutes of attention toward one goal can change the tone of the day. It gives her a sense of progress and control before distractions set in.
• Start with your values: This step isn’t just about productivity. It’s about choosing how you want to show up and reminding yourself that your goals deserve space in your day.

This step gives the rest of the morning structure and direction. It’s a quiet yet powerful part of her routine that helps her stay focused, motivated, and connected to her bigger goals.

Starting The Day

Mel doesn’t let her day begin by reacting. Before checking her phone or grabbing coffee, she builds in space to take care of herself first. By the time 7:00 AM rolls around, she’s already centered, focused, and ready, so when she finally picks up her phone or sips her coffee, it’s on her terms, not out of habit.

• Delay screen time: Mel avoids checking emails, social media, or text messages right after waking. Instead, she completes her entire routine first to stay mentally clear and focused.
• Keep your phone out of reach: She recommends keeping your phone away from your bed or in airplane mode to reduce the temptation to scroll. This keeps distractions from interrupting your mindset.
• Check in with yourself first: One of her core principles is that you should connect with your own thoughts before reacting to the world. That means no news, alerts, or updates until you’ve taken care of yourself.
• Wait to drink caffeine: She typically drinks her coffee or tea about an hour after waking. Delaying caffeine helps her body stay naturally alert and reduces the chance of feeling anxious or jittery.
• Start the day with calm: By waiting to engage with outside input, she begins her day with more control. This approach allows her to move into work or personal responsibilities with a clear and focused mindset.

This isn’t about avoiding technology or routines, it’s about starting the day with intention. That’s what makes the Mel Robbins million dollar morning routine so effective. Each choice is made consciously, helping her move into the day feeling grounded instead of pulled in every direction.

You gotta check in with yourself before letting the world in.