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A Powerful Tool to Boost Motivation Instantly with Mel Robbins

Mel Robbins is one of the leading voices in personal development and transformation and an international bestselling author. Her work includes the global phenomenon The 5 Second Rule, the upcoming The High 5 Habit, four #1 bestselling audiobooks, the #1 podcast on Audible, as well as signature online courses that have changed the lives of more than half a million students worldwide.

Her groundbreaking work on behavior change has been translated into 36 languages and is used by healthcare professionals, veterans’ organizations, and the world’s leading brands to inspire people to be more confident, effective, and fulfilled.

As one of the most widely booked and followed public speakers in the world, Mel coaches more than 60 million people online every month and videos featuring her work have more than a billion views online, including her TEDx talk, which is one of the most popular of all time.

There’s nothing Mel loves more than making a real difference in people’s lives by teaching them to believe in themselves and inspiring them to take the actions that will change their lives. Mel lives in New England with her husband of 25 years and their three kids, but she is and will always be a Midwesterner at heart.

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How do you learn to believe in yourself again?

This is a question that comes up a lot in the Kwik Brain community. How do you silence your internal critic when it tries to hold you back? If you’ve ever wanted to know how to turn confidence and motivation into a habit, this episode is for you.

I’m very excited to have Mel Robbins, a leading voice in the field of personal growth with us today. She’s the best-selling author of the global phenomenon, The 5 Second Rule: Transform your Life, Work, and Confidence with Everyday Courage. And she’s here to talk about her latest book, The High 5 Habit: Take Control of Your Life with One Simple Habit.

You already know how powerful habits are. But success and change aren’t always easy. And sometimes neither one silences the inner critic living in your head. Listen in as Mel walks through the science of rebuilding confidence and motivation through simple habits you can start today.

Join the challenge with Mel: jimkwik.com/mel

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"The High 5 Habit is profoundly simple but it’s going to change your life."

Mel Robbins

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The Habit You Didn’t Know You Needed To Break

  • Mel used The 5 Second Rule to turn her life around.
  • It has had a profound impact on millions of people around the world.
  • It’s an incredible starting ritual that helps you move from thinking to doing.
  • Even though it helps move you into action, Mel found that it didn’t ever silence the critic living in her head.
  • It never broke the habit of constantly hating herself or focusing on the things that weren’t working.
  • The High 5 Habit cuts through all that noise and reconnects you with your confidence.
  • It literally reprograms your mind in a way that is breathtaking.
  • Have you ever had a morning where you felt overwhelmed and defeated?
  • Mel did. She felt stuck and was dreading the day.
  • She was brushing her teeth and touched the reflection in the mirror and saw nothing but flaws.
  • Once your thoughts go negative, they can continue down and take you with them.

The Power of Habit

  • You know the power of morning routines.
  • It was in the middle of her morning routine that Mel realized there was a piece of her morning routine that she wasn’t even aware of.
  • She had a habit she needed to break. One that gratitude and exercise wasn’t actually erasing.
  • She realized she had a habit of standing in front of the mirror and ignoring the human being standing in front of her.
  • How many of you see yourself in the mirror and either ignore your reflection or criticize it?
  • This is how so many people start the day.
  • 91% of women don’t like how they look.
  • 50% of women can’t even look at themselves in the mirror.
  • And the statistics are similar for men.
  • The High 5 Habit is profoundly simple.
  • When you add this to your morning routine you will experience results immediately.
  • Habits are incredibly powerful, and this one will change your life.

Adding Intention To Your Day

  • Do this immediately after you brush your teeth, because you want to stack this habit.
  • Adding a new behavior to an already established habit is the fastest way to learn a new behavior.
  • An easy way to remember is this: You get rid of the gunk on your teeth, now get rid of the gunk in your head.
  • You don’t want to unintentionally spread negativity throughout your day.
  • As you stand in front of the mirror, leverage a piece of research out of Harvard University.
  • They found that if you take less than a minute to think intentionally about the day ahead and how you’re going to show up as a leader, it changes your productivity, focus, how you show up, and your ability to impact people.
  • But you don’t need to use that in terms of being a leader.
  • Look in the mirror and use that for yourself, to improve your own life.
  • Take a second and realize: There are two people in the bathroom every morning.
  • There’s you. And there’s a human being in the mirror waiting for you to wake up and realize they need you.
  • That person in the mirror is trying hard. They have a good heart. They need your support and encouragement. They need you to see them and love them.
  • This is literally The High 5 Habit.
  • You wake up and recognize that there is a person you go through life with. And they are staring you back in the mirror every morning.
  • Your habit is to tear them down or ignore them.
  • Set an intention. Look at them in the morning. And this may feel weird, because you’re going to realize you’ve probably never asked yourself this question.
  • Ask yourself: What does this person need from me today?
  • You think about that question for work, for your family, for everyone else. But have you ever asked it for yourself?
  • Look in the mirror and ask: How do I need to show up for that person today?
  • As you set that intention–despite the fact that it feels weird, despite the fact that you’re going to resist–raise your hand and high five your reflection.

Be There For You

  • What’s amazing about this habit is that your brain and nervous system are already designed to do the work for you.
  • This is a brain-based approach.
  • The most important thing in life is to know that no matter what you’re facing, you have your own back.
  • No matter how fabulous or horrible life is, if you can drag yourself out of bed and get to the bathroom mirror, you can look at the human being still breathing, still showing up every single day.
  • Once you see that person, you’ll realize why you don’t only deserve a high five, but you need one.
  • It’s a show of love for yourself.
  • And it’s something so simple, but sometimes you have to remind yourself that you can love yourself.
  • When you can love yourself so fiercely that other’s see that in you, they know it can be done and you can inspire other people to do the same.
  • That can change not only how you see yourself, but then you can celebrate yourself again.
  • If you’re frustrated, going through difficulty, doubting yourself–look at the person in the mirror who has been through so much. Acknowledge them. Be there for them.
  • You do it for so many people in your life. You certainly should do it for yourself as well.
  • By learning this one habit, you’re unlocking programming you spent a lifetime encoding in your brain. Now you can turn it on and use it to help yourself.
  • The High 5 Habit book is filled with small, simple steps and science-based tools that help you develop your ability to encourage yourself.
  • You can learn how to turn off your fight-or-flight nervous system response in five seconds flat. How to activate the vagus nerve and get grounded back in your body.
  • There’s training for the reticular activating system–the filtration system in your brain–so that your brain works for you.
  • You start by high fiving your mirror, so you feel better. But then you learn how to train your mind, body, and spirit to work for you to get the things that are meant for you.
  • Mel first discovered this in April 2020.
  • She’s been using it for a little over a year and she doesn’t have to high five herself anymore.
  • She’s erased the bully that lived in her head. When she looks in the mirror, she sees a human being worth cheering for, trying their best; someone she deeply loves and supports.
  • And you can too.
  • This isn’t about arrogance. It’s a profound level of acceptance, compassion, and love.

The High 5 Challenge

  • When was the last time you took time to celebrate yourself?
  • Self-love, just like self-respect and self-worth–they all start with self. You can’t find it in someone else.
  • Mel created a five day challenge.
  • Do this for five days. Take the first small, simple step.
  • You get access to the GrowthDay app.
  • You can stand in your bathroom alone and in your underwear high fiving yourself like Mel did. But research shows that it’s easier to try new things in a group.
  • Go to JimKwik.com/Mel to join this awesome five day challenge.
  • That’s how you become limitless in a limited world. You do it together, so you’re not alone.
  • Join Jim and Mel and all these amazing people all around the world.
  • Remember this African proverb: If you want to go fast, you go alone. But if you want to go further, you go together.
  • Especially after what we’ve all lived through together, there’s a sense of disconnection.
  • You’re not alone. There are people out there who will celebrate and support you as you move forward.
  • If you give yourself any kind of gift, please give yourself this.

Share With Us

  • Take a screenshot of this episode, tag us on social media (@melrobbins & @JimKwik), and tell us you’re in!
  • Go to JimKwik.com/Mel and join the High 5 Challenge today.
  • Share this far and wide! Get everyone you know to join the High 5 Challenge. It’s five days! Let’s make it fun.
  • Be sure to grab a copy of The High 5 Habit and The 5 Second Rule today. Both books work hand-in-hand.



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