Confidence is a skill, it's not a trait

The 3-2-1 rule is very simple. Here it is: 3 hours before bedtime, stop eating and drinking alcohol; 2 hours before bedtime, stop working; and 1 hour before bedtime, shut down the screens.

Your morning routine begins the night before ... If you want to master a rock solid morning routine—and trust me, you do—your morning routine begins the night before.

The more that you gain competency, the lower your anxiety drops, the more your nerves drop, and the more your doubt drops

Yes, thinking positive helps a lot, but with confidence and self doubt...breaking the cycle starts with action

Attacking anxiety and these moments where you feel separate or scared... If you, instead of treating it like a signal that something's wrong, if you actually treat it as a signal that you just need a little bit of love from yourself right now... Tell your yourself whatever you need to hear in that moment in order to reassure yourself that you're going to be okay.

We let our feelings dictate what we do, and we have to do the opposite if you want to change. You have to lead with the actions that align with the way you want to feel after you've done the actions.

Tonight, when you set your alarm, make a decision about the person you are becoming. Tonight, be very intentional about what you truly need to start your day feeling supported, confident, at ease. How much time do you need to truly put yourself first, take care of your health, and put a little bit of time into something that matters to you?

96% of creative breakthroughs don't happen while you're working

If you have a problem that can be solved with action, you don't have a problem

There is, inside of you, this desire to be happier. And I believe that the reason why you want to be happier is because you miss being happier, and you can only miss things that you know.

Your whole life is about those little things that you do every day. And if you're not happy, get out a piece of paper, draw a line down the center, and write down the things that you were doing when you were a happier or healthier person, and add one in tomorrow.

When you are critical of yourself, it destroys all motivation to act. And so, if you have a bad day, congratulations, you're breathing; you're a human being. Please, do not beat yourself up. Shake it off. Look at your list, and pick something you're going to do tomorrow.

You have a choice every evening to either set the future you up for success, for ease, for confidence, for winning; or you can make decisions in the evening that set you up to feel like shit, to be behind, to have a ton of stuff to do that you could have done last night. Your decisions determine everything.

You can listen to all the experts and the inspiring people that you want, but at the end of the day it's going to be up to you to do the work

Confidence is NOT a personality trait

Did you make progress on something that matters to you? If you didn't, your day feels like a waste of time.

Before you tuck yourself in, tuck your phone into the bathroom. That's right, no phone in the bedroom.

A third of people check email in the middle of the night. What are you doing? Email in the middle of the night, even if you can't sleep? What are you doing? This is sick.

I thought to myself in that moment, I'm like, 'Okay, you're a person who's had fun, and you've laughed a lot, and you've done some amazing things, but have you allowed yourself to really enjoy it? Have you ever truly, Mel, just allowed yourself to receive all the things that are around you?'

Chris and I have this philosophy that our kids are not extensions of us. We do not own them; we do not control them. As parents, our job is to help them figure out who they are and how to make decisions and how to live with the decisions and accept the consequences of them.

Your dreams are not on your phone, your priorities are not on your phone, it's other people's garbage

I want you to join me in getting serious about your evening routine starting tonight. I want you to embrace the fact that your mornings will be 100 times better if you set yourself up for success starting tonight.

When you identify why something matters, you elevate it as a priority in your mind

That's one of the things that I've been working really hard on is not trying to solve my kids' problems and not trying to fix anything, because I've learned the hard way that my kids don't want my advice; they want me to listen.

That crazy morning is like a domino that falls, and it triggers more stress and more being behind and more draining energy so that you're constantly feeling like you're always reacting—because you are.

[Dr. Russell Kennedy's] theory is that all anxiety comes from childhood, and it comes from the experience of being separate in childhood. Every single one of us has an experience... where you as a kid feel distinct and separate from your caregiver.

The number one symptom of a hangover is freaking anxiety. Because the chemicals in your body are getting processed, and when the chemicals get processed, and you have a dump of cortisol, and the dopamine drops... Of course, you have anxiety.

If you start your day reading other people's emails, you've already lost control

There is an extraordinary connection between anxiety and addiction. And the reason why is because if you don't know what to do with that alarm that is simply the little you going, 'Hey, can you just give me a hug right now, and tell me we're going to be okay,' you find ways to silence it.

Tonight, when you set that alarm clock, you're making a promise. And when you look at it that way, when that alarm rings tomorrow morning, it's about keeping that promise to yourself.

When the quarantine hit and the pandemic hit, the universe flipped the switch on everybody's nervous system. And everybody, because we were going through an unprecedented experience, your nervous system went into fight-or-flight. The alarm turned on.

The single greatest thing that helps me other than the work that I'm doing from the neck down to stay in my body and to stay in the moment and to recognize when the alarm goes off and then to quiet, is to stay deeply connected to the reason why I do what I do.

What is that act of setting multiple alarms say to your subconscious? Think about what those actions communicate to you.

33 percent of people check email in the middle of the night

The average person unlocks their phone >150 times per day

One way that I make my life easier in the morning is, every single night, I lay my exercise clothes out on the floor in my bedroom or, heck, even in the hotel.

I would say my primary addiction that I still struggle with is busyness.

The amount of time you give something is how much time it will take it

Confidence, in every aspect of your life, is just the decision to try

If you grew up around anybody that complains or gripes or life is hard or gossips or just is pointing out what's wrong or unhappy, you don't realize it, but it becomes the language you speak to yourself. It's how you keep yourself company.

I am scared of an experience on psychedelics where you lose control and you're in a dark tunnel. Like, I don't need to take drugs, experience a giant frog chasing me, only to have the outcome be 'oh, I can get myself through this.'

When there's something that you really believe in that matters to you, you can act out of character in order to further it

One of the biggest breakthroughs I've had in the last couple of years, Rich, is this epiphany about my inability to receive love.

One study found the average person touches their phone 2617 times a day

When you hit the snooze button you're engaging in a behavior that impacts your productivity for up to four hours

I had an experience as a child of a parent who is never happy—joyful, loud, fun, but not happy. And I absorbed that, and didn't even realize it.