I used to start my mornings by smashing the snooze button multiple times and scrolling mindlessly through my phone.
By the time I finally dragged myself out of bed, I already felt behind on everything. It seemed like no matter how early I tried to wake up, I was stuck in a perpetual cycle of morning grogginess.
Then one day, I decided enough was enough. I dove into Mel Robbins’ morning routine podcast and committed to following the simple sequence of steps she was recommending for one full week.
The result? My tiredness didn’t magically vanish overnight, but I felt noticeably more awake, motivated, and in control of my mornings.
What surprised me most was how straightforward her tips are—no complicated workouts or fancy gadgets needed.
They revolve around setting boundaries with technology, creating small habits that boost your confidence, and getting your body to wake up more naturally.
I’m sharing the exact steps I followed, in the order I tried them, so you can see if this might help you shake off that dreaded morning slump.
Step #1: Get up when the alarm rings
My first (and possibly hardest) challenge was to actually get up at the very moment my alarm went off.
Mel Robbins frequently emphasizes her 5 Second Rule—count down from five and just move. She believes it helps you bypass that internal debate where your mind tries to bargain for “five more minutes” of snooze time.
I can’t say I executed this perfectly at first, but I learned that the real trick is not letting my thoughts talk me into staying put.
I stopped placing my phone under my pillow, and instead put it on the other side of the room. That way, when it rang, I physically had to get out of bed to turn it off.
It’s a small tweak, but it forced me to start my day on my feet. And that feeling of immediately doing something—no matter how small—honestly set a more decisive, positive tone for the rest of the morning.
Step #2: Make your bed
Once I was actually standing, my next task was to do something I always brushed off—making my bed.
This might seem mundane, but there’s a reason high achievers like Adam Grant and various leadership coaches advocate starting your day with a small, tangible win.
By putting the pillows in place and smoothing out the blankets, you mentally check off an accomplishment in under a minute.
It also keeps your morning from spiraling into a free-for-all. My old habit was to wander into the kitchen, get lost in emails, or slump on the couch half-awake.
Instead, I found that simply making my bed gave me a shot of momentum.
For the rest of the day, I’d be reminded: “I’ve already done one productive thing today—let’s keep that going.”
It’s a simple routine that offers an outsized sense of control and can even reduce the temptation to crawl back under the covers.
Step #3: Give yourself a high-five
This might sound a little silly, but Mel Robbins is a big believer in what she calls the “High 5 Habit.”
After you’re up and about, give yourself a literal high-five in the mirror.
I’ll admit, I was skeptical—like, how is this not cringe-worthy? But the first time I tried it, I couldn’t help but grin at the sheer awkwardness.
And something surprising happened: I instantly felt a tiny jolt of positive energy.
I’ve read in Psychology Today that simple self-affirming gestures can help override our default self-criticism. We high-five other people when they do something good, so why not offer ourselves the same small celebration?
Even if it’s purely symbolic, it puts you in a mindset of self-encouragement rather than self-doubt.
Over the course of the week, I noticed it became less cringey and more of a fun moment of self-support.
It’s not about vanity; it’s about treating yourself like a friend who deserves a little “Great job!” every morning.
Step #4: Hydration before caffeination
I’m a coffee lover, so pausing to drink water first thing felt like a big adjustment. But one of Mel Robbins’ consistent tips is to hydrate before you caffeinate.
The logic is simple: your body is a bit dehydrated from a night of sleep, and replenishing those fluids can give you a more natural wake-up call than jolting yourself with espresso right away.
On the first day, I left a glass of water next to the sink and forced myself to chug it before even thinking about coffee.
The effect was subtle but noticeable—my head felt clearer, and my morning grogginess lifted more quickly than usual.
By the time I finished my water and started brewing coffee, I was more patient and in less of a desperate need for caffeine. It became easier to enjoy my cup of coffee rather than gulp it down for survival.
If you’re someone who runs on coffee fumes, give this a shot; your body might thank you for the simple courtesy of hydration.
Step #5: Reset your internal clock
This step was all about exposing myself to natural light as soon as possible.
Mel Robbins advises pulling open the curtains, stepping outside, or at least looking out a window.
The idea is to help your brain realize it’s daytime and kick-start your circadian rhythm.
It’s basically a signal to your body that says, “Hey, we’re awake now—time to get those daytime hormones pumping.”
I decided to be intentional about this. I’d walk to the nearest window and take a minute to look at the sky, whether it was cloudy or sunny. On some days, I even stepped onto my porch for a few deep breaths.
True enough, feeling the morning air on your face is indeed invigorating.
This lines up with what research says –morning light exposure improves alertness and stabilizes your sleep schedule.
Within a few days, I realized I was starting to feel sleepy earlier at night and waking up more naturally in the morning. It’s like I’d gently nudged my internal clock into better alignment with the actual day.
Step #6: Take a morning walk
Finally, Mel emphasizes the value of movement—specifically a brisk walk if you can swing it.
The point isn’t necessarily to replace your main workout (if you have one) but to signal to your body that it’s time to get active.
I live in a neighborhood where strolling around the block is fairly easy, so I decided I’d walk for just 10 to 15 minutes every morning.
If the weather was bad, I’d pace around my living room or do a few laps around the kitchen.
Even a short walk did wonders for my alertness. By the time I returned home, my heart rate was up a bit, and I felt more awake than I ever did when I used to sit in a chair sipping coffee half-asleep.
Bonus perk: it cleared my mind and gave me a quick mood boost.
According to the American Psychological Association, low-intensity exercise like walking can improve creativity and mental clarity. I don’t know if I wrote the next great American novel that week, but I definitely felt more prepared to tackle my to-do list.
Wrapping up
By following these six steps for seven days, I discovered that my morning tiredness had less to do with a lack of sleep and more to do with disorganized, lethargic habits.
The moment I made it a priority to do all these steps, my entire day shifted in a positive direction. It’s not that life suddenly became easy, but I started my mornings feeling more capable and energized than before.
If you’ve been feeling sluggish and unmotivated, try adopting some—or all—of these steps into your morning.
You might feel silly giving yourself a high-five in the mirror or skipping the morning phone scroll.
But I promise, these small actions add up fast. They give you an early sense of accomplishment, reinforce a better mindset, and set the tone for how you tackle the rest of your day.
And that, at least for me, was the difference between starting behind the eight ball and kicking things off with a fresh wave of energy.
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