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That if I am not a person to coffee, that if I need three alarms to wake up, that if the mornings are not my thing … they are phrases that are heard daily. However, science demonstrates that a good morning routine not only improves focus and motivation, but also It can completely transform physical and emotional well -being.

This is stated by Mel Robbins, expert in personal development and author of Bestsellers, in a recent episode of her podcast: “Your morning routine is the system that can change your whole life.” And to achieve this, he proposes six concrete steps that have scientific support and that anyone can integrate, even those who consider themselves “little early”.

The power of a well -designed morning routine

Mel Robbins shares that she is not a morning person by nature. However, after deeply investigating the subject, he has created a ritual of tomorrow that not only helps to overcome resistance when awakening, but also Maximize your energy and mental clarity during the day.

According to the expert, Understand what happens in the body when awakening -When cortisol levels are higher and the body is in the process of physiological adjustment- It is key to design an effective routine. And add: “The morning is the only one that gives us a blank board. We can take advantage of it to take control of our day, before the emergencies and distractions invade us. “

The 6 steps endorsed by science for an unbeatable morning

According to Mel Robbins, these are The essential habits you should include in your morning routine:

1. Get up with method 5-4-3-2-1

Counting back five to one and getting up at that moment avoids the typical paralysis of staying thinking about the bed. According to Robbins, This little gesture activates decision making and reinforces self -control.

2. The bed tends

A simple gesture that, according to a study by Bond University, positively influences the perception of order, discipline and self -carelaying a psychological basis for the rest of the day.

3. Give a ‘High Five’ to your reflection in the mirror

Although it sounds curious, this habit, that Mel explores in depth in his book The High 5 Habitis based on neuroscience: the positive reinforcement in front of the mirror Activates neuronal networks related to self -confidence.

4. Hydrater before drinking coffee

Drinking water by waking helps regulate blood pressure and metabolismand prevents caffeine from negatively affecting the nervous system, as Dr. Amy Shah, an expert in integrative medicine, explained in the podcast.

5. Go out and take natural light

Natural light in the morning regulates the circadian rhythmimproves the mood and optimizes the Melatonin production At night, according to Harvard Medical School investigations.

6. Walk 10 minutes

A short walk without distractions helps reduce anxiety, improves cognitive capacity and activates the body smoothly but effectively. The key, according to Robbins, is Do it without looking at the mobile to allow the brain to benefit from the visual and auditory flow of the environment.

THE KEY: Create a system you can maintain

Beyond these six steps, Mel Robbins emphasizes that The important thing is to create a routine that you can hold in time: “It’s not about perfection, but consistency. When you have a system that makes you feel good at the beginning of the day, you can build any other improvement on that basis,” he says.

So if you are looking for a way to gain focus, motivation and well -being from the first hour, this may be The signal you were waiting to review your tomorrow routine. And as Robbins herself says: “It doesn’t matter if you think you are not a morning person. With these steps, you can teach your body and your mind to be.”