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

The Mel Robbins Podcast

SiriusXM Podcasts

Society & Culture, Self-improvement, Mental Health, Relationships, Health & Fitness, Education

4.6 • 15.4K Ratings

🗓️ 15 June 2026

⏱️ 63 minutes

🔗️ Recording | iTunes | RSS

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Summary

This episode gives you a reset you can use tonight. In today’s solo episode, Mel shows you how to end your day right, with 7 simple sentences that reset your mindset and rewire your brain for a better night’s sleep and a great day tomorrow. If you’re like Mel, nights are when your anxiety shows up. Because when the world gets quiet, your thoughts get loud: The regrets. The pressure. The to-do list. The fear that you’re failing. And if you fall asleep in that headspace, of course you wake up tired. Instead, tonight, when you climb into bed, you will start to change the settings in your brain so you can rest, wake up happier, more positive, and look forward to your day. In this episode, you'll learn: -What 5 top medical and scientific researchers say to repeat when your mind won't stop racing at night -The simple 2-step protocol from Stanford researchers to change the settings in your mind -Why your brain “turns on” the second your head hits the pillow -How negative rumination becomes part of your bedtime routine (like brushing your teeth) and what to do to break the loop -A simple phrase that reduces panic, pain, and even creates better outcomes for cancer patients -How to stop treating every thought like an emergency -What to say when you’re spiraling in negative thoughts at night You deserve to have a good night’s sleep and create a good day tomorrow. These 7 sentences, along with the science so you know how to use them, helps you get the good start to tomorrow morning that you deserve. For a list of the 7 sentences, as well as all of the studies shared and where to hear the full episodes with each of the experts quoted today, click here for the podcast webpage. If you liked the episode, check out this one next:: Get Back on Track: 5 Evening Habits to Wake Up Focused, Recharged, and in Control Connect with Mel: Order Mel’s product, Pure Genius Protein Get Mel’s newsletter, packed with tools, coaching, and inspiration. Get Mel’s #1 bestselling book, The Let Them Theory Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

Transcript

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0:00.0	Hey, it's your friend Mel, and welcome to the Mel Robbins podcast.
0:07.9	Have you ever noticed that every night when you climb into bed and you get all comfortable,
0:15.7	you're all excited to get in there? Oh my God, it's time to rest. And then all of a sudden,
0:22.9	your head hits the pillow and boom, what in the actual hell is going on in your brain? I mean, are your thoughts crazy
0:31.4	like mine are every single night when you lay down in bed? All the things you didn't do, all the things you're
0:39.5	worried about, all the things on your to-do list, what the hell is going on? Well, that's what you and I
0:45.1	are going to talk about today. And we're also going to talk about seven things that you and I can say
0:50.7	to ourselves every single night to shut down the negativity and all that noise in your
0:57.1	brain, because I'm going to tell you something, you already gave everything to the world today.
1:02.6	Yes, you did. So when you climb in bed, it is time to change the settings in your brain.
1:09.1	So you can rest. So you can wake up every morning with more
1:13.4	positivity and more happiness now here's what's going to happen my team and i tapped into our
1:19.9	favorite experts we're talking world renowned experts in the science of sleep in neuroscience in
1:26.5	mindset in psychology and we custom designed
1:30.3	seven things to tell yourself every night for more positivity and happiness.
1:37.4	Today, you and I are going to shut this crap down so you can get the rest you deserve.
1:55.8	Before we get started, I want to invite you to stick around after this episode for a special segment sponsored by Marshalls. I'm going to share a few little things you can do starting today that will
2:04.0	make tomorrow feel so much easier, calmer, and a whole lot better for you.
2:11.9	Hey, it's your friend Mel. Welcome to the Mel Robbins podcast. Today, I'm sharing seven things you should tell yourself
2:21.6	every single night to get a better night's sleep, to be more positive, to be happier. You are
2:27.5	going to love this. Because here's the thing, I want you to feel happier. I want you to be more
2:32.9	positive about your life. And that starts with the
	...

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