Four Micro Choices
Four daily micro-choices that have major impact: (1) what you reach for first thing in the morning, (2) deciding today is a good day, (3) fueling yourself vs running on fumes, (4) choosing sleep over scrolling at night.
Assembled by Cited from Mel Robbins's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
8-
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 warningChoice 1 (negative side): don't reach for the phone first thing -
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 useCertaintyexplicitrecommendationChoice 1 (positive side): reach for something difficult instead -
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 endorsementChoice 2: decide today is going to be a good day -
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 withCertaintyexplicitrecommendationChoice 3: fuel yourself with protein in the morning rather than running on fumes -
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 warningChoice 4 (negative side): don't scroll on phone before bed -
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 endorsementChoice 4 (positive side): tuck phone in 30 minutes before bed -
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 endorsementSupporting practice for Choice 4: keep bed phone-free -
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 useExample wind-down activity during the 30-minute pre-sleep window