3 Small Decisions That Make You Feel Incredible: Do This Every Morning After Waking Up

In today’s episode, you’ll learn 3 simple yet profound science-backed strategies that will change your life, and you’ll feel the difference as soon as you start using them.

These tiny decisions will instantly boost your energy as soon as you wake up, so that you OWN your mornings and start your day feeling incredible.

They will make you healthier, improve your relationships, make you more productive, and strengthen your mindset in just a few minutes per day.

If you love the proven hacks featured in today’s episode, then the next one you’ll want to listen to is: 8 Small Habits That Will Change Your Life: The Best Expert Advice I’m Using This Year

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• Disclaimer

In this episode:‍

• 2:20: You don’t change your life this way.
• 3:30: Here’s why you get so stuck.
• 7:00: You make your decisions based on THIS, and that makes life hard.
• 9:45: Do you have a friend who keeps dating losers?
• 11:10: Have you ever done this when you have to leave in 30 minutes?
• 12:40: Decision #1: False confidence is showing up in your morning.
• 17:30: Is this what you do when the alarm goes off?
• 18:45: Which person would you rather hire?
• 23:00: You won’t believe what this study found about snoozers.
• 26:20: The average amount of time people spend lying in bed.
• 28:00: Does your voice of temptation sound just like this?
• 32:25: Decision #2: Do this in the morning to reset your circadian rhythm.
• 39:55: Don’t lose the battle for your attention.
• 41:45: Drink THIS first thing before you drink anything else.
• 44:25: 2 reasons why caffeine first thing in the morning makes you more tired.
• 48:20: You can have your coffee at this time instead.

Resources and go deeper:

Listen to Mel’s episode with Dr. Amy Shah: 

How to Hack Hunger and Cravings Using Science

• Behavioral Economics: What is the overconfidence effect?
• U of Notre Dame: Snoozing: an examination of a common method of waking.
• Behavioral Science: Start new habits during the time of day you have control.
• Academy of Management: How you start your day impacts your work. 
• PloS One: Longitudinal connection between depression and inflammation.
• Neuroscience News: How to become a morning person.
• Sleep Medicine: Resetting the timing of ‘night owls’ has positive impact.‍
• Journal of Sleep Research: Snoozers 3x more likely to feel drowsy upon waking.‍
• Oxford Academic: Snoozers averaged nearly 27 extra minutes in bed.‍
• The New York Times: Stop hitting snooze! 8 expert tips for waking on time.‍
• Journal of Sleep Medicine Disorders: Negative effects of time in bed extension.‍
• National Public Radio: These habits cut the risk of depression in half.‍
• Psychology Today: “Bed rotting” may be bad for your mental health.‍
• Environmental Research and Public Health: Lighting in the home and health.‍
• NC State University: Shining a light on what natural light does for your body.‍
• Mol. Bio. and Transl. Science: Consequences of circadian rhythm disruption.‍
• Sleep Foundation: Adenosine and sleep: understanding your sleep drive.‍
• Journal of Sleep Research: Adenosine, caffeine, and sleep-wake regulation
• ‍Sleep Foundation: Caffeine and sleep.‍
• Pharmacopsychoecologia: The role of adenosine receptors in the central action of caffeine.‍
• The Washington Post: Is it bad to drink coffee on an empty stomach?‍
• Nature: Daily morning light improves eye health in healthy young adults.‍
• Journal of Exercise, Nutrition, Biochemistry: Effects of exercise on sleep, with light and without.‍
• The Washington Post: Getting out in the sunlight helps you sleep better.‍
• Stanford: More sunlight exposure may improve sleep.‍
• Somnologie: Effects of light on human circadian rhythms, sleep, and mood.