There’s nothing quite like a good morning routine to get people on social media talking, and Mel Robbins’s six-step routine is the latest to make waves online. Over the last couple of weeks, my TikTok feed has been full of videos from women swearing the routine has changed their lives, with reported benefits including more energy and less anxiety.

For the uninitiated, Mel Robbins is a podcast host, motivational speaker and bestselling author. She’s the woman behind The 5 Second Rule and The Let Them Theory and talks a lot about how we can use mindset and behaviour change to get what we want.

All too often, these wellness trends are designed to tout some ineffective supplement or based on an unscientific claim (if you’ve ever watched one of Dr Idz’s videos, you’ll know there’s plenty of misinformation out there). But the further you descend into the Robbins rabbit hole, the quicker you’ll note that the six steps she lays out aren’t just simple and free to do – they’re also backed by real, scientific evidence.  

So, whether you’re someone who finds it hard to wake up in the morning or just wants to start your days on a more positive foot, Robbins’ morning routine could be the answer you’re looking for. Below, we take a closer look at the science behind each of the six steps she recommends, as well as the benefits you can expect from each one.  

While studies have shown there’s nothing wrong with a little bit of snoozing (especially if you’re someone who struggles with morning drowsiness), getting your day started as soon as your alarm goes off is good news for your circadian rhythm, the body’s internal clock that helps to regulate levels of melatonin and cortisol (the sleep/wake hormones).

When you wake up at the same time every day, your circadian rhythm will become primed to increase cortisol and decrease melatonin at those times, making it easier for you to wake up in the long run. And as if that wasn’t enough, studies have shown that those who stick to consistent sleep schedules (including at the weekend, when the temptation to snooze becomes even stronger and we’re more likely to engage in ‘catch-up sleep’) have a reduced risk of disease, sleep better at night and even have a healthier gut microbiome.  

Besides making it harder for you to crawl back into, making your bed as soon as you get up can give you a sense of accomplishment, calm and control.

“Completing a series of tasks first thing in the morning – like making your bed – primes the brain for productivity, boosts dopamine and creates a positive and focused mindset for the rest of the day,” says Kamalyn Kaur, a psychotherapist and anxiety expert. “Each step builds momentum, reinforcing a sense of accomplishment and control.”

Reducing the amount of clutter in your space has also been linked to lower cortisol levels, which explains why a tidy space can make you feel calmer.  

No one looks their best when they first wake up in the morning, but spending five minutes inspecting every possible blemish and dwelling on negative thoughts about yourself isn’t on the Mel Robbins’s morning menu. Instead, she challenges you to give yourself a high-five in the mirror – and it’s this step that many people find surprisingly effective.

Why? Dr Belynder Walia, a psychotherapist and founder of Serene Lifestyles, says it’s a brilliant example of mirror neuron theory in action. “It taps into the brain’s natural tendency to associate gestures with emotions,” she says. “This seemingly small act replicates the neural response we experience when others encourage us, triggering dopamine and oxytocin – the same feel-good chemicals linked to social bonding and self-worth.” 

While science remains conflicted on whether it’s OK to drink caffeine on an empty stomach (some experts argue it can leave you feeling more jittery, put you at an increased risk of acid reflux and lead to increased blood sugar levels, but it seems to depend on the individual and how sensitive they are to caffeine), drinking water before caffeine is always a good idea.

Studies have shown that drinking water in the morning can not only help you avoid the negative impacts of dehydration – fatigue, headaches and dizziness – but also provide positive benefits. One study, published in the International Journal Of Environmental Research And Public Health in 2020, found that young adults who drank one 200ml glass of water after not drinking for 12 hours overnight led to reduced feelings of anger, fatigue and low mood compared to those who drank nothing, while those who drank two 200ml glasses experienced an improvement in their working memory, too.

Caffeine is also a diuretic, so topping up your fluid levels before reaching for your first mug of the day is a smart idea. 

This is one of the most scientifically backed steps in the routine because of the transformative impact it can have on your circadian rhythm – especially during the winter months when the shorter days can take a toll on our energy levels.

“Exposing yourself to natural daylight in the morning is vital,” Kaur says. “Daylight exposure (especially in the first couple of hours after waking), helps to regulate the body’s circadian rhythm by signalling to the body that it is ‘time to wake up’. This alignment can enhance alertness and energy levels throughout the day.”

In this way, exposure to daylight can trigger the release of cortisol, which in turn can help us to shake off any lingering feelings of grogginess. Giving our body clock such a clear signal of waking time also helps it to regulate when we feel sleepy, making it easier for you to nod off at night and enjoy some restful sleep. 

If it’s still dark outside, you can also use a sunlight alarm clock like a Lumie or Hatch to give yourself that natural light boost or wait until the sun rises and then head outside.

If you’re able to get to a park, you’ll also be able to reap the mental health benefits of spending time in nature; connecting with the outside world in this way has been shown to contribute to a reduction in levels of anxiety, stress and depression. 

We know that movement is good for us, but setting aside time to move in the morning can offer particular benefits. If you’re up for it, half an hour of moderate-intensity aerobic exercise – like running or a dance class – has been shown to increase cognitive function. However, simply heading out for a walk (and getting in some natural light exposure as you do so) can still be incredibly beneficial for your body and mind.

When it comes to your brain, a morning walk can be particularly beneficial, Dr Walia says. “A morning walk can activate neurogenesis – the growth of new brain cells – while boosting dopamine and serotonin, neurotransmitters essential for motivation and stress regulation,” she explains. “Movement also enhances cognitive flexibility and stimulates brain-derived neurotrophic factor (BDNF), a protein linked to memory, learning and emotional resilience.”

Other benefits of a morning walk include boosted mood, increased focus and improved sleep, so it truly is a win-win.  

Images: Getty