Why Is Everyone Raving About The Mel Robbins Morning Routine?

Morning routines have become one of TikTok’s most popular genres in recent years. We’re all obsessed with watching how others start their day – whether that’s the mundane bed-making and teeth-brushing combination, or an extravagant formula that includes multi-step skincare routines, cold plunging and journalling. But right now there’s one routine everyone’s talking about: the six-step toolkit created by motivational speaker Mel Robbins. Could it be the perfect recipe for success?

Who Is Mel Robbins?

Mel Robbins is a former lawyer who transitioned her career into the world of motivational speaking in the late 2000s. Since then, she has become known for her empowering tools for creating a better life, which she shares via her popular eponymous podcast, The Mel Robbins Podcast, as well as through books such as The 5 Second Rule and Stop Saying You’re Fine.

If you’re on TikTok or Instagram, you’ll likely have heard some Mel Robbins sound bites popping up recently. Her ‘let them’ theory, for instance, took the internet by storm last year following the release of her latest book, which is all about how to stop other people’s opinions and judgement controlling your life. And in January 2025, Robbins outlined the six things she does every morning in a podcast episode, which quickly went viral. 

What Is The Mel Robbins Morning Routine?

The Mel Robbins morning routine is a daily formula of six key habits. ‘How you set up your day is typically how it ends up,’ says Robbins. ‘I love my morning routine so much that I call it the Million Dollar Morning, because it makes me feel like a million bucks for the rest of my day – and it creates a level of discipline in my life that helps me make millions of dollars too.’

1. When your alarm goes off, count down from five seconds and get up straight away
2. Make your bed
3. High-five yourself in the mirror
4. Drink water before any caffeine, and try and wait at least 60 minutes until you have a coffee
5. Get outside for morning sun exposure
6. Move your body, whether that’s a walk or a workout

@melrobbins Episode 40 | STOP hitting the snooze button! ⏰ You know that you should get up when your #alarm rings, BUT did you know that there are science-backed reasons why the #snoozebutton is RUINING your day?! Yup. That’s right. You might think you’re doing yourself a favor by getting a few extra minutes of #sleep but by hitting your snooze button, you put your body into a state of “sleep inertia.” That’s why you feel so groggy when you do finally get up! Wouldn’t you rather start your morning feeling like a million bucks?! On tonight’s episode of the #melrobbinspodcast, I’m sharing what I call my “Million Dollar Morning Routine.” It includes 5️⃣ simple but essential components to get your day started RIGHT. Not only does this #morningroutine make me feel like a #millionbucks for the rest of my day, but it also creates a level of discipline in my life that helps me make millions of dollars too. Listen now 👉 “A Toolkit for Creating the Perfect Morning Routine” Available everywhere you listen to podcasts 🔗 in bio. Drop a ⏰ if this has inspired you to commit to NOT hitting the snooze button tomorrow morning! #melrobbins #changeyourlife #mindset #createabetterlife #takecontrol #motivation #morning #success #money #morningperson #motivationmonday #melrobbinspodcast #podcastclips #podcastsforwomen #podcaster ♬ original sound – Mel Robbins

Does It Work?

The beauty of Robbins’ routine lies in its simplicity – and the fact that each step is backed by science. Firstly, snoozing the alarm might be tempting, but there are many reasons why it’s not a good idea: multiple alarms add stress to the morning, plus the quick bursts of sleep between alarms aren’t enough to return to restorative sleep. And according to Robbins, the 5-4-3-2-1 counting down method to get out of bed can also prevent morning anxiety and overthinking. 

Making your bed first thing, meanwhile, means you begin the day with a feeling of accomplishment, setting you up for a more productive day. It also helps create a sense of calm in the bedroom, and there’s plenty of evidence suggesting the mental health benefits of a clutter-free space.

Next up: the high five. Robbins has written a whole book about the power of high fives, outlining how they can be used to build trust and increase confidence – both with others and with yourself. Giving your reflection a high five, she suggests, contributes to a greater sense of self-confidence. ‘Regardless of how weird the high five habit feels, regardless of how much you may resist it, regardless of how corny it is, you will immediately feel your mood shift because your brain doesn’t know the difference between high fiving somebody else and high fiving yourself,’ she said in a podcast.

Scientists have also found multiple benefits of drinking water upon waking up. One study published in the International Journal of Environmental Research and Public Health in 2020 found a daily glass of water helped reduce fatigue and improve mood. Another study, meanwhile, suggests it can improve cognitive performance. And, of course, after sleeping the body is naturally dehydrated, so a glass of H20 helps replenish lost fluids.

Many experts agree it’s best to wait around an hour after waking to drink coffee, too, as the caffeine can interfere with the body’s natural fluctuations in cortisol, and consequently leave you feeling jittery or anxious. Research published in the British Journal of Nutrition also found consuming a large black coffee first thing can have a negative impact on blood sugar control. 

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The morning sunlight element is important for regulating your circadian rhythms, also known as the body’s internal clock, making it easier to wake up in the morning and go to sleep at night. Other benefits include boosting mood by increasing serotonin levels, increasing productivity and even regulating appetite. 

And finally: movement. We all know exercise is good for us, but it can be particularly beneficial in the mornings – a 2019 study published in the British Journal of Sports Medicine, for example, found that morning exercise improves attention, decision-making and visual learning. 

Still not convinced? You can listen to Robbins’ podcast episode on the topic here to find out more.