Your mornings set the tone for everything that follows. If you wake up stressed, overwhelmed, or consumed by negativity, it’s likely that energy will carry into the rest of your day. But what if you could take control of your mindset before the world does? That’s exactly what priming, a powerful technique popularized by Tony Robbins, is designed to do.
What is priming?
Priming is a neurological conditioning exercise that helps you shift your emotional and mental state before starting your day. Through a combination of breathwork, visualization, gratitude, and intention-setting, you can rewire your brain for positivity, focus, and resilience.
Tony Robbins teaches that where our focus goes, our energy flows. That’s why starting your day with this practice can make an immediate and lasting impact on your mood, productivity, and overall sense of well-being.
The steps of priming (as taught by Tony Robbins)
1. Breathing to energize the body
Begin with a powerful breathing exercise to activate your nervous system and increase oxygen flow. Tony recommends a series of forceful inhales and exhales (30 fast-paced breaths in and out through the nose, 3 times) to wake up your body and mind. As you inhale and exhale you pump both fists above you into the sky and back.
💡 Why this works: Breathwork shifts your physiology instantly, helping to reduce stress and bring in clarity.
2. Gratitude practice
Close your eyes and bring to mind three things you are deeply grateful for. These can be big or small—moments, people, experiences—anything that fills your heart with appreciation. Step into the moment like you’re there, smell what you smelled when you were there, hear what you heard.
💡 Why this works: Gratitude rewires the brain, moving you from a stress-response state into a calm and abundant mindset.
3. Healing and blessing visualization
Visualize a warm, golden light flowing through your body, restoring and strengthening you reaching from the top of your crown through your entire body, healing disease and expelling what no longer serves you, and shoot it back into the sky. Then, extend that light outward in a loving, pink light—send healing, love, and positive energy to those around you, your loved ones, and the world.
💡 Why this works: This part of priming deepens connection to your resource (such as God, universe, or whatever you draw your resource from), reduces feelings of isolation, and reinforces a state of peace and compassion.
4. Intentional future visualization
See yourself achieving three goals, such as succeeding in your work, and living the life you desire. Feel all of the emotions of success as if it’s already done. How do you feel? Proud? Peaceful? Unstoppable?
💡 Why this works: The brain can’t distinguish between real and imagined experiences—visualization trains your mind to act as if your success is inevitable.
5. Three powerful “I am” affirmations
Now you’ve arrived to end of this priming ritual. This “you”, the one that is full of gratitude, healing and accomplishment, is now unleashed into the world. Finish by declaring at least three strong, empowering “I am” statements. Lifting your hands to the sky, tell yourself:
- I am unstoppable.
- I am a force for good.
- I am love and loved.
💡 Why this works: Affirmations reshape identity. By speaking these truths, you condition your mind to believe in your strength and potential.
Why priming every morning changes everything
When you prime daily, you take control over your emotional state before society’s inputs do. Instead of reacting to stress, negativity, or doubt, you create a foundation of resilience, confidence, and gratitude.
✨ You’ll feel more energized and focused throughout the day.
✨ You’ll be less reactive to stress and more centered.
✨ You’ll naturally attract more positive experiences because your mindset is already tuned to gratitude and possibility.
✨ You’ll be pulled towards your purpose, not pushed from behind.
Experience priming for yourself
If you want to experience the power of priming, try it for just 10 days and see how you feel. I’ve embedded my favorite Tony Robbins priming video below—follow along and start your day with purpose! Start your day unleashed!
15 min priming, led by Tony Robbins
💛 Your Next Step:
- Set aside 15 minutes tomorrow morning and try priming. Then try it for 10 days. Then 30. How do you feel?
- Notice how your energy and focus shift throughout the day.
- Comment below: Have you ever tried priming? What’s your experience?
You have the power to set the tone for your day—why not make it a great one?
Written by Eva Chi