Mel Robbins 1 source tracked
American podcast host, author, and motivational speaker focused on personal development, behavior change, and practical self-improvement tools.
About Mel Robbins →
Mel Robbins is an American author, podcast host, motivational speaker, and former lawyer best known for popularizing the "5 Second Rule," a behavior-change technique, and "The Let Them Theory," a self-help framework. She has hosted The Mel Robbins Podcast since 2022. Her books include The 5 Second Rule, The High 5 Habit, and The Let Them Theory. A graduate of Dartmouth College, she earned a J.D. from Boston College Law School and practiced as an attorney before transitioning to media. She is the founder of 143 Studios, a media production company producing podcasts, courses, and educational content.
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“Bombas sport socks have been a game changer
TM▶ 2:30DosageUse code MEL for 20% off at bombas.com/melCertaintyexplicitrecommendation -
In a protocol
Consciously decide each morning that today will be a good day; mindset settings change your physiology, attention, and behavior.
“Today is going to be a good day because I'm going to make something good happen.
TM▶ 32:30DosageMake a deliberate mindset choice each morningCaveatsDoesn't mean ignoring real problemsCertaintyexplicitstrong endorsement -
In a protocol Alternative
Use your morning dopamine to do something challenging like exercise, meditation, or a walk, which makes you feel good all day.
“reach for something that is kind of difficult
TM▶ 18:10DosageFirst thing after waking, instead of phone useCertaintyexplicitrecommendation -
In a protocol
Eat protein within the first 30 minutes of waking to help regulate blood sugar and emotions when cortisol is highest.
“eating protein first thing in the morning is a very important thing to do
TM▶ 43:00DosageWithin first 30 minutes of wakingCaveatsIf you do intermittent fasting, focus on what you break the fast withCertaintyexplicitrecommendation -
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TM▶ 38:50Dosage$365/year; use code MEL for $25 credit at functionhealth.com/melCertaintyexplicitrecommendation -
In a protocol
Don't use your phone in bed — train your brain to associate the bed with sleep only.
“your bed needs to be phone free
TM▶ 58:10DosageKeep phone out of the bed entirelyCertaintyexplicitstrong endorsement -
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TM▶ 20:00DosageUse code MEL for 15% off at nordic.comCaveatsSupplements not evaluated by FDACertaintyexplicitrecommendation -
In a protocol
As part of a bedtime wind-down ritual, take a hot bath with Epsom salts to relax before sleep.
“I take a hot bath. I pour in the Epsom salts.
TM▶ 1:00:40DosageDuring 30-minute pre-sleep windowCertaintypersonal onlypersonal use -
Mel references her own book The Let Them Theory which features work by 57 experts including Dr. K.
“I feature his work in the Let Them Theory
TM▶ 9:40Certaintyexplicitoffhand mention -
In a protocol
Put your phone away 30 minutes before sleep, ideally in another room or away from bed, and use those 30 minutes for a wind-down ritual.
“before you tuck yourself in, you need to tuck your phone in
TM▶ 1:00:20Dosage30 minutes before bed; place phone in bathroom or closetCertaintyexplicitstrong endorsement -
In a protocol
Don't reach for your phone first thing after waking; it depletes morning dopamine reserves and derails your day.
“You do not need to be informed in your pajamas.
TM▶ 7:00DosageAvoid phone use immediately upon wakingCertaintyexplicitstrong warning -
In a protocol
Don't scroll on a light-emitting device before bed; it suppresses melatonin and delays your internal body clock.
“put the phone down, sleep, not scroll
TM▶ 56:20DosageStop phone use 30 minutes before bedCertaintyexplicitstrong warning