7 Things to Tell Yourself Every Night for More Happiness and Positivity

Host Mel Robbins discusses how to quiet a busy, ruminating mind at bedtime. She introduces a science-backed list of seven things to tell yourself each night to foster positivity, happiness, and better sleep.

Mel Robbins discusses how the brain's "on switch" triggers a spiral of negative thoughts and anxiety the moment your head hits the pillow. She explains that allowing these negative loops to run has become an unhealthy bedtime routine, but offers hope that you can actively reprogram your mind for peace and positivity.

Mel Robbins introduces the groundbreaking research of Stanford professor Dr. Alia Crum, who studies how changing your mindset can physiologically and emotionally alter your body's responses. Dr. Crum shares a simple two-step process to acknowledge current challenges and adopt supportive mindsets to overcome them.

Mel Robbins shares strategies for calming the mind before sleep, emphasizing the importance of acknowledging feelings of overwhelm. She introduces clinical psychologist Dr. Lisa Damour, who explains that experiencing distress and difficult emotions is often a normal, healthy response to life's challenges rather than a sign of mental illness.

Mel Robbins discusses how acknowledging and validating feelings of overwhelm is a mentally healthy response to stress. Drawing on insights from Dr. Alia Crum and Dr. Lisa Damour, she explains how reassuring yourself can help quiet a spinning mind at night.

Mel Robbins discusses the second night-time affirmation, "I can manage this," which is inspired by the research of Dr. Alia Crum at Stanford University. Dr. Crum explains how adopting a mindset that cancer is manageable and that the body is capable can significantly reduce physical symptoms and improve the overall experience of patients undergoing treatment.

Host Mel Robbins and guests discuss how adopting helpful mindsets can alleviate stress and health struggles. Dr. Chatterjee and Matthew Walker highlight the physiological benefits of getting even slightly more sleep, emphasizing that perfection is not required to see positive health changes.

Mel Robbins introduces the third phrase to tell yourself at night: "I don't need to solve this right now." Drawing on advice from clinical psychologist Dr. Lisa Damour, she explains how pausing negative thoughts and scheduling a time to address them the next day can stop the cycle of rumination and improve sleep.

Mel Robbins shares strategies for winding down at night, emphasizing the importance of letting go of daily worries and accepting that you did your best. She highlights insights from experts Jim Kwik on self-acceptance and Dr. Rebecca Robbins on establishing a peaceful bedtime routine.

Mel Robbins shares actionable advice for winding down at night, emphasizing that bedtime is your personal time to restore. She highlights research from Baylor University on the benefits of writing down unfinished tasks and introduces a positive priming technique inspired by brain expert Dr. Daniel Amen.

Mel Robbins shares the final step of her bedtime routine, which is giving yourself permission to drift off to sleep. By letting go of control and trusting your body, you can quiet 'popcorn thoughts' and transition into a restful state for a better tomorrow.

Mel Robbins and guest Alia Crum share a humorous moment dealing with a cat hairball before diving into actionable advice. Mel explains how taking small, simple steps tonight—like laying out clothes or tidying up—can reduce morning friction and help you start the next day with ease.