Episode: 418
9 Small Things That Will Help You Feel Amazing Again
an Encore Episode
Want to feel amazing again?
In today’s episode, Mel shares 9 research-backed life hacks you can use right now to improve your energy, sleep, confidence, focus, relationships, money, and daily life.
Most of them can be done while you are listening. Every one of them can be done today.
This episode is your cheat sheet for making life easier and taking back your time, energy, and sanity.
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Whether you think you can or you think you can’t, you’re right. So you better tell yourself you can.
Mel Robbins
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Key takeaways
Your belief that you can change opens the door to trying. Every result you want begins when your mindset creates action instead of stopping you before you start.
To get eight hours of sleep, plan for nine hours in bed, because falling asleep takes time and your alarm cannot measure all the minutes you spend awake.
Bank morning sunlight with the 5-10-20 rule: five minutes when sunny, ten when cloudy, and twenty when rainy to help reset your circadian rhythm each day.
When stress, heartbreak, cravings, or conflict overwhelm you, take a little walk. Movement can shift your mood, clear your mind, and improve your response.
Stop talking and start listening. Silence protects your peace, helps you learn, and reminds you that not everything deserves a response.
Resources
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- American Psychological Association: Self-efficacy: The theory at the heart of human agency
- Psychological Review: Self-efficacy: toward a unifying theory of behavioral change
- Healthline: How Long Does It Typically Take to Fall Asleep?
- CDC: About Sleep and Your Heart Health
- Sleep Health: National Sleep Foundation's sleep time duration recommendations: methodology and results summary
- Harvard Health Publishing: 5 surprising benefits of walking
- UCLA: The Clutter Culture
- UNFCU: Seven ways to overcome impulsive spending habits
- Stanford Report: Global collaboration led by Stanford researcher shows that a posed smile can improve your mood
- Cardiovascular and Metabolic Risk: Three 15-min Bouts of Moderate Postmeal Walking Significantly Improves 24-h Glycemic Control in Older People at Risk for Impaired Glucose Tolerance
- The Guardian: 100 Ways to Slightly Improve Your Life Without Even Trying
- Medium: 9 Ways to Stand Out Even If You Have Zero Talent
- Today: We may be able to brighten our day by simply smiling
- Journal of Preventative Medicine: Aerobic Exercise Enhances Memory and Executive Function in Sedentary Adults
- Stanford: More Sunlight Exposure May Improve Sleep
- Washington Post: Ask a Doctor: Can Sunlight Help Me Sleep Better?
- Harvard School of Public Health: Don’t stress about 10k steps; even 4,400 steps work!
- American Psychological Association: Boost Your Mental Health with a Walk
- Sports Med Journal: After Dinner, Rest a While; After Supper, Walk a Mile?
- Vogue: The 5 Main Benefits of Walking After Eating
- Medium: Wait 7 Days Before Making Any Purchases: The Rule
- NPR: A Decluttering Philosophy to Keep Your Home Organized
