Get Back on Track: 5 Evening Habits to Wake Up Focused, Recharged, and in Control

The Mel Robbins Podcast

SiriusXM Podcasts

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

4.8 • 10.6K Ratings

🗓️ 10 March 2025

⏱️ 70 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

In today’s episode, you’ll learn the evening routine that has changed Mel’s life. Right now, you most likely stay up too late, scrolling on your phone, flipping through channels, or doing absolutely nothing – and end up going to bed later than you want to. You wake up tired, feeling like you’re behind the ball on the day, and start the day stressed. That changes now. In this episode, Mel breaks down exactly why you’re staying up too late, even though you know better. It’s not your fault. There’s real science behind it, and once you understand what’s happening, you can take back control. You’ll also learn the 5 easy steps you can take right after you finish listening that will help you close out each day, sleep better, and set you up to feel better tomorrow. This episode is packed with tactical advice and the 5 science-backed components of the best nighttime routine. If you’ve ever said, “I need to stop staying up so late,” but keep falling into the same trap, this episode is a must-listen. Hit play now, embrace your new evening routine, and wake up feeling like you again. For more resources, click here for the podcast episode page. If you enjoyed this episode, your next listen should be: How to Find Your Purpose & Design the Life You Want Connect with Mel: 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 Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

Transcript

Click on a timestamp to play from that location

0:00.0	Hey, it's your friend Mel, and welcome to the Mel Robbins podcast.
0:07.8	So lately I've been struggling with this issue, and maybe you can relate to this.
0:12.4	Here's what's going on. See, by the time I get to the evening, I am dying to get a good night's sleep.
0:18.9	And yet, I'm not getting in bed. You know what I'm doing? I am finding
0:22.7	myself spending more time than ever just scrolling through my phone, flipping through the channels,
0:27.7	and the next thing you know, I've stayed up three hours later than I wanted to. Turns out it has a
0:33.2	name. Maybe you've even heard of it. It's called revenge, bedtime procrastination.
0:40.1	It's this phenomenon where you want to get a good night's sleep, but then you make a decision
0:45.4	to get less sleep in order to regain personal time.
0:49.3	But you're doing nothing with the time.
0:51.0	And the experts are saying, this is an epidemic, that you and I are choosing
0:55.7	to scroll and we're choosing to stay up later than we want to doing nothing. And here's the thing.
1:03.2	I know better. You know better. I mean, aren't you so mad at yourself when all of a sudden
1:08.0	you look up and it's 1237 and you're like, why am I still awake?
1:12.7	And then of course you want to know the result of this, you get less sleep. You can't focus.
1:17.5	You're exhausted. You're dragging yourself through the next day. And that's why I wanted to talk to you
1:22.0	about this today. Because you and I need to reclaim our evenings. Now I just realized, oh boy, this revenge bedtime procrastination
1:30.9	thing has crept up on me, which means it's time to go back to my simple five-step evening
1:37.8	routine for how I fight this. These five steps are just how I reclaim my evenings. And by the way, there's a lot of science as to why
1:46.6	you're going to want to try this five-step routine too. I'm even going to walk you through what
1:50.6	the medical experts are saying that there are four symptoms that are a telltale indication
1:55.8	that you're struggling with decision fatigue. And it's probably ruining your evenings, you're staying up way
	...

Transcript will be available on the free plan in 5 days. Upgrade to see the full transcript now.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from SiriusXM Podcasts, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of SiriusXM Podcasts and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.