spring it on with robbins

SPRINGIT ON

robbinsWITH

Now that you’ve taken a hard look at the people you surround yourself with, it’s time to shine a light on your own habits. You make the best kind of friend when you take care of yourself. And the best way to take care of yourself is to add hab-its into your life that make you feel better.

This week, we’re going to create a new routine for you: a simple, 5-step morning routine that will help make your days incredible. You’re going to learn one new step each day.

Make sure to tag me and use the hashtag #SpringItOn as you get your workbook exercises filled out! I want to see your progress and cheer you on.

MELROBBINS @MELROBBINSLIVE MELROBBINSLIVEMELROBBINS.COM MELROBBINS

#SpringItOn

An easy spring cleaning for your life

WEEK 2:Routine Refresh

WEEK 2: ROUTINE REFRESH

MELROBBINS @MELROBBINSLIVE MELROBBINSLIVEMELROBBINS.COM MELROBBINS 2

#SpringItOn

DAY 1YOU SNOOZE, YOU LOSE

Whoever invented the snooze button is not ‘fessing up, and for good reason. That one little invention has destroyed your morning and mine. When I used to hit snooze, it was a testament to how I felt about facing a new day. I didn’t want to. At least that’s what I told my brain first thing. So imagine how that impacted the rest of my day!

So I want to know, how deep into the snooze are you? Select one in each of the following questions.

If I didn’t hit the snooze button, I would set my alarm for ...

If I didn’t hit the snooze button, I could use that extra time for ...

I go back to sleep for ...

5 MINUTES

10 MINUTES

30 MINUTES

TILL I FEEL LIKE WAKING UP

When I wake from a snooze session I feel ...

REFRESHED

LIKE A BULLDOZER RAN OVER ME

JUST OKAY

I hit the snooze button ...

EVERY DAY

1-2X PER WEEK

RARELY

WHAT’S A SNOOZE BUTTON?



#SpringItOn

Now, here’s where I want you to do something different. If you’re hitting the snooze button, it’s time to stop. I’m serious. You may think it’s no big deal but it’s a huge freakin’ deal. That one action interrupts your brain’s sleep/wake schedule and sets the tone for your entire day. Tomorrow morning, when the alarm goes off, I want you to commit to NOT hitting the snooze. I know you can do this. Count 5-4-3-2-1, pop right out of bed, and get the day started.

DAY 2SELF BEFORE CELL

Yesterday, did you hit snooze? YES / NO

How did you feel after?

YOUR COMMITMENT:

Tomorrow, when the alarm goes off, I commit to not hitting the snooze.

YOUR SIGNATURE:



#SpringItOn

Hope you don’t hate me too much. Today, I want you to focus on the habits you have after you wake up without snooze. If you’re jumping on your phone to check emails or to scroll through social media, you’re rolling one day into the next and it’s hard to get excited about a new day when it looks a lot like the one before. AND starting your day with tragic news or FOMO is not going to help you feel motivated to get moving.

So now that you’ve committed to ditching the snooze, I want you to ban your cell phone from your bed. That’s right. You deserve a few minutes every morning before you let the world in that’s just FOR YOU.

You can do this. I know you can. Tonight before you go to bed, plug your phone in far away from your bed. (Get an old-school alarm clock if you need to).

What time I will set my alarm for tonight:

Where I will put my phone tonight before bed:

If you usually look at your phone right before going to sleep, that ends now. Write what you will do in the 15 minutes before bed rather than look at your phone:

Examples: Read, meditate, deep breathing, stretch, journal, drink tea, talk with a loved one



#SpringItOn

Because your phone will be across the room, you won’t be able to reach for it first thing in the morning. Instead, I want you to fill your first waking minutes with habits that set you up for success.

Write down what you will do in the first 15 minutes of your day:

Examples: Hydrate, journal, stretch, deep breathing, drink tea, take a cold shower

Making this incredibly important change to the start of your day will help you feel accomplished, which impacts your productivity and that changes the way you feel about yourself. And when you feel good about yourself, you’re good to the people around you.

So tomorrow, no phone in the bedroom, no phone before bed, no snooze, and first 10 minutes of the day are just for YOU.

Every morning I use my 5 Second Journal to get me grounded in what I need to accomplish and have an emotional check-in with myself. I applied the sim-ple, science-backed method I’ve been using in my mornings and turned it into The 5 Second Journal. No need to buy the journal–there are sample pages you can use on 5SecondJournal.com.

http://www.5SecondJournal.com



#SpringItOn

DAY 3UP YOUR ENERGY

This morning, did you….

NOT LOOK AT YOUR PHONE FOR 15 MINUTES BEFORE BED

SKIP THE SNOOZE BUTTON AND GET RIGHT OUT OF BED

SPEND THE FIRST 15 MINUTES OF THE DAY SCREEN-FREE AND DO SOMETHING FOR YOU

How did it feel to be away from your phone before and after you slept?

If you hit snooze or snuck a peek at your phone, what can you do to set yourself up for success tonight?

Examples: Go to bed earlier. Put the alarm across the room. Leave my phone in a different room. Turn my phone off before bed.

Today, we’re talking about energy. How energized did you feel when you woke up today?



#SpringItOn

It’s normal to have days where you feel “meh” but if those days become a pattern, it’s good to understand why. Today’s activity helps you do that.

The energy gauge below is a simple but powerful tool that helps you understand how your mood is linked to what’s happening in your life.

Label on the gauge where your personal “gas tank” is right now, on a scale of empty to full:

Today I feel:

I feel this way because::

No matter how you feel when you wake, you have tools within your reach that can boost your energy. And the more you use them, the more likely you are to start waking with more energy.

Not sure of how to raise your energy? Try one of my favorite strategies

• TAKE A NEWS DETOX FOR THE FIRST PART OF YOUR DAY

• SPEND 10 MINUTES LISTENING TO AN UPLIFTING PODCAST OR VIDEO

• GET OUTSIDE FOR SOME FRESH AIR. BONUS IF YOU GET SOME SUN!

• EAT A HEALTHY LUNCH

• WRITE DOWN 5 THINGS YOU ARE GRATEFUL FOR

• CALL A FRIEND

• WATCH A FUNNY VIDEO

• DO A GUIDED MEDITATION

• EXERCISE (WALKING COUNTS!)

• SPEND A FEW MINUTES WALKING FOR EVERY HOUR YOU SIT AT WORK

• READ A CHAPTER OF A BOOK THAT GETS YOU TO THINK ABOUT THE BIGGER Q’S OF LIFE (SEE NEXT PAGE FOR IDEAS!)



#SpringItOn

One thing I can do today to feel more energized:

When I’m going to do it:

After you do this thing to raise your energy, take a picture, tag me, and use the hashtag #SpringItOn!take a picture, tag me, and use the hashtag #SpringItOn!

In the morning, I want you to …

LEAVE YOUR PHONE AWAY FROM YOUR BED BEFORE YOU GO TO SLEEP

WAKE UP WITHOUT HITTING SNOOZE

SPEND THE FIRST 15 MINUTES OF YOUR DAY WITHOUT SCREENS AND DO SOMETHING FOR YOU

COME BACK TO THIS WORKBOOK IN THE MORNING TO CHECK IN WITH YOUR ENERGY–AND IF IT’S LOW, MAKE A PLAN FOR HOW YOU WILL RAISE IT

My Favorite Reads for Big Life Q’s

One of my favorite ways to raise my energy is by reading a few pages of a book that makes me think. These are all great reads!

• The Book of Awakening, Mark Nepo

• The Book of Joy, Dalai Lama, Desmond Tutu, Douglas Carlton Abrams

• The Four Agreements, Don Miguel Ruiz

• The Alchemist, Paulo Coelho

• The Tao of Poo, Benjamin Hoff

• Tuesdays with Morrie, Mitch Albom

• Waking, Matthew Sanford



#SpringItOn

DAY 4MAKE PROGRESS ON A PROJECT

THAT’S IMPORTANT TO YOU

This morning, did you ...




NOW, IT’S TIME TO CHECK IN ABOUT YOUR ENERGY

Today I feel:

I feel this way because::

Today, I will raise my energy by:



#SpringItOn

Now, we’re going to add another step to your morning routine by helping you to set your day up for productivity.

Know what researchers found after crunching data on 12,000 productivity journals?That people who were happiest were those making progress toward their goals every day. So that’s going to be YOU today! You’re going to set a goal, but something just for you.

Choose your adventure–this is a goal of yours.

One personal goal of mine:

Examples: paint a room, write a book, plant a garden, take a dance class, sketch, build a shed, pre-pare a new meal, learn photography, learn a new language, record a podcast, design jewelry, start a business, run a 5k, do a Whole 30.

Note: Can’t think of anything right now? No problem. Mull on it like cider and come back later.

Now, each day you’re going to do ONE small thing that has to do with your per-sonal goal. It can take just minutes, but doing this every day will let you see that you’re making progress and that feels good.

The one small thing I’m going to do today towards this goal:

Examples: Brainstorm 3 business ideas. Go for a 1 mile walk. Learn 5 words in another language. Look up local dance classes.

Can this be done in less than 15 minutes? YES / NO



#SpringItOn

If NO, your one thing is too big. Make it even smaller:

When I’m going to do this one thing:

I recommend doing it in the morning. When you don’t hit snooze or look at your phone, you may find you’ve got extra time in the mornings!

If I feel too tired to do this thing, then I will:

After you make progress, take a picture, tag me, and use the hashtag #SpringItOn!

And, tomorrow morning, I want you to do your morning routine again.

You will ...




DECIDE HOW YOU WILL RAISE YOUR ENERGY IF IT’S LOW

MAKE 15 MINUTES OF PROGRESS ON SOMETHING THAT MATTERS TO YOU



#SpringItOn

DAY 5CHOOSE WHEN TO QUIT

Yesterday, did you ...

SPEND 15 MINUTES MAKING PROGRESS ON SOMETHING THAT MATTERS TO YOU

This morning, did you ...




NOW, IT’S TIME TO CHECK IN ABOUT YOUR ENERGY

Today I feel:

I feel this way because:

Today, I will raise my energy by:



#SpringItOn

The one thing I will do to make daily progress on my goal today:

When I will do it:

Today, it’s time to implement the final step of your morning routine: setting a quitting time for your work.

One of the best ways to ensure you’ll hate waking in the morning is to work at all hours of the day. There will always be just one more thing to do. And while getting that one more thing done may feel good short-term, it will burn you out for the long haul.

Parkinson’s Law tells us something that you already know. Work will expand to the amount of time you’ve given to complete it. So if you’re telling yourself that you still have that hour before bed to finish what needs to be done, guess what? You will likely need that hour before bed, because you didn’t capitalize on those daytime hours. That’s just how our brains work.

Today, I want you to set boundaries because you deserve to have down time.

Decide what time you will stop working today:



#SpringItOn

What can you do to make sure you stick to this quitting time?

Examples: Work on the most important projects first, set meetings for earlier in the day, get outside when you feel your energy lowering, eat healthy snacks during the day, start work earlier.

Now you know the steps of a successfu morning routine. Each day, I want you to ...




CHECK IN WITH YOUR ENERGY AND DECIDE HOW YOU WILL RAISE IT IF IT’S LOW

MAKE 15 MINUTES OF PROGRESS ON SOMETHING THAT MATTERS TO YOU

SET A QUITTING TIME

ROCK THE DAY!

WANT TO GO EVEN DEEPER?

Just go to 5secondjournal.com and download the FREE pages of the journaling

method I use every single morning!

Tune in for your Week 3 workbook

to continue your #SpringItOn!

http://www.5secondjournal.com



#SpringItOn

NOTES:

spring it on with robbins

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