The Mel Robbins Podcast

Get Back on Track: 3 Small Habits That Change Your Body, Energy, and Life

If you are tired of your own excuses…  If you are tired of starting out strong, only to end up in the exact same place…  If you feel like you can’t get your life together…  If you feel unmotivated and exhausted…  That makes complete sense. The end of the year is almost here and you need a little PUSH to get over the finish line.  So Mel is giving you the simple reset you need to finish the year with energy and focus.  Today, Mel is joined by Pulitzer Prize–winning journalist and bestselling author Charles Duhigg, and he’s breaking down the three small habits that will quietly reset your mind and body and change your life with the least amount of effort.  The 3 habits are small. They are doable, and they are designed to work when you’re tired, unmotivated, and fed up with yourself.  There is a reason this episode is dropping right now, on Cyber Monday. It’s because you don’t need a new pair of leggings or a tech gadget to make your life better.  You need just one hour to listen to this episode.  Forget complicated routines. Charles gives you the 3 things that work.    You’ll discover:  -The 3 most important habits to create the most possible change in your life, for the least amount of effort  -The mindset trick that makes "getting fit" MUCH easier  -The ARC Morning Formula to try tomorrow -The “hot mind” vs. “cold mind” approach and why it matters  -How to motivate yourself to change your behavior    You will be able to quietly upgrade everything in your life.    This is not another productivity pep talk. It’s a playbook that you can start using today.  For more resources, click here [https://www.melrobbins.com/episode/episode-347/] for the podcast episode page.  If you liked the episode, check out Charles’ first appearance on The Mel Robbins Podcast: How to Talk to Difficult People: Proven Strategies to Stop Arguments & Feel Connected Again [https://www.melrobbins.com/episode/episode-304/] Connect with Mel:    * Get Mel’s #1 bestselling book, The Let Them Theory [https://www.amazon.com/dp/1401971369?tag=lnk0001-20&geniuslink=true] * Watch the episodes on YouTube [https://bit.ly/45OWCNr] * Follow Mel on Instagram  [https://bit.ly/3QfG8bb] * The Mel Robbins Podcast Instagram [https://bit.ly/49bg4GP] * Mel's TikTok  [https://bit.ly/46Kpw2v] * Sign up for Mel’s personal letter  [https://bit.ly/46PVnPs] * Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free [https://siriusxm.supportingcast.fm/] * Disclaimer [https://www.melrobbins.com/disclaimer] Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com [https://pcm.adswizz.com] for information about our collection and use of personal data for advertising.

Try This Today: How to Use Gratitude to Feel Happier & Improve Your Relationships

In today’s episode, you’ll learn a simple tool you can use to feel happier and more connected to your loved ones.  Mel is teaching you a few simple gratitude practices, ones you can do with your family, your partner, or even in a group text, that are proven to lower stress and make any relationship better.  Mel used to cringe at the word gratitude.    The fake smiles. The toxic positivity. The pressure to be “thankful” while your life is falling apart.    But then she uncovered the real science – and what it does to your brain and body is shocking. This episode is not about keeping a journal or faking a smile.    This is about rewiring your brain, resetting your nervous system, and reclaiming control of your emotional state using simple, proven tools backed by cutting-edge research.  You’ll learn:  -How gratitude shifts your brain out of survival mode and into clarity and calm  -The surprising link between gratitude and inflammation, heart health, and sleep  -How one group text a day can make gratitude stick (and make it contagious)    Want to be happier?    Want to feel more grounded, more emotionally in control, and less hijacked by your stress?  Start here.  These tools are simple enough to try with your partner. They’re powerful enough to shift the tone in your home. And they’re easy enough to send in your favorite group text. By the end of this episode, you’ll walk away with 3 science-backed practices that change how you think, how you feel, and how you move through your day – starting today.  For more resources related to today’s episode, click here [https://www.melrobbins.com/episode/episode-346/] for the podcast episode page.  If you liked this episode, check out these ones next, with the experts featured in this episode: Dr. Tara Swart: The #1 Neuroscientist: After Listening to This, Your Brain Will Not Be the Same [https://www.melrobbins.com/episode/episode-163/] Dr. Aditi Nerurkar: #1 Stress Doctor: 5 Tools to Protect Your Brain From Stress & Feel Calmer Now [https://www.melrobbins.com/episode/episode-176/] If you liked the episode, check out this one next: How to Deal with Difficult People & Not Get Stressed Out [https://www.melrobbins.com/episode/episode-343/] Connect with Mel:    * Get Mel’s newsletter, packed with tools, coaching, and inspiration. [https://www.melrobbins.com/newsletter/] * Get Mel’s #1 bestselling book, The Let Them Theory [https://www.amazon.com/dp/1401971369?tag=lnk0001-20&geniuslink=true] * Watch the episodes on YouTube [https://bit.ly/45OWCNr] * Follow Mel on Instagram  [https://bit.ly/3QfG8bb] * The Mel Robbins Podcast Instagram [https://bit.ly/49bg4GP] * Mel's TikTok  [https://bit.ly/46Kpw2v] * Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free [https://siriusxm.supportingcast.fm/] * Disclaimer [https://www.melrobbins.com/disclaimer] Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com [https://pcm.adswizz.com] for information about our collection and use of personal data for advertising.

World Leading Therapist: Why You Feel Stuck in Life & How to Get Unstuck

In today’s episode, you’re going to learn the root cause of why you feel stuck.  Whether you feel trapped in self-doubt, overwhelmed by anxiety, or find yourself in a dynamic that keeps repeating, this conversation will show you how to break free.  Joining Mel today is Lori Gottlieb: world-renowned therapist, writer of the “Ask the Therapist” column for The New York Times, author of “Maybe You Should Talk to Someone,” which has sold 3 million copies, and host of the podcast Since You Asked.  Lori is here to help you change the most powerful force shaping your life: the story you’re telling yourself.  What she shares today will change the way you see yourself, your relationships, and your past.  In this episode, you’ll learn:  -How to identify the story that’s keeping you stuck  -What emotional trauma has to do with your inner dialogue  -How anxiety is fueled by the way you talk to yourself  -The simple tools to calm anxiety and stop spiraling  -The biggest questions people bring to therapy and what they all have in common  -How to reclaim the author role in your life and stop being defined by your past If you’ve ever felt like you missed your shot, like you’re too much or not enough, or that it’s too late to feel better, this conversation is for you.  You are not the story you’ve been telling yourself.  You are the author.  And today, with Lori’s help, you’ll learn how to write something new – starting now.  For more resources related to today’s episode, click here [https://www.melrobbins.com/episode/episode-345/] for the podcast episode page.  If you liked the episode, check out this one next: The Truth About Anxiety & ADHD: Life-Changing Tools From a Renowned Psychiatrist [https://www.melrobbins.com/episode/episode-279/] Connect with Mel:    * Get Mel’s newsletter, packed with tools, coaching, and inspiration. [https://www.melrobbins.com/newsletter/] * Get Mel’s #1 bestselling book, The Let Them Theory [https://www.amazon.com/dp/1401971369?tag=lnk0001-20&geniuslink=true] * Watch the episodes on YouTube [https://bit.ly/45OWCNr] * Follow Mel on Instagram  [https://bit.ly/3QfG8bb] * The Mel Robbins Podcast Instagram [https://bit.ly/49bg4GP] * Mel's TikTok  [https://bit.ly/46Kpw2v] * Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free [https://siriusxm.supportingcast.fm/] * Disclaimer [https://www.melrobbins.com/disclaimer] Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com [https://pcm.adswizz.com] for information about our collection and use of personal data for advertising.

This One Study Will Change How You Think About Your Entire Life: The Cornell Legacy Project

What if you could meet with your older, wiser self for a few minutes and get all the answers you need to live a life you’re proud of?  A life with more joy and fewer regrets.  A life of purpose and passion.  That’s exactly what this episode feels like.  In this powerful conversation, Mel sits down with Dr. Karl Pillemer, director of Cornell University’s Legacy Project.  Dr. Pillemer has spent years researching the lessons and regrets of thousands of people in their 80s, 90s, and 100s.  His mission? To gather the life lessons they most want you to know, before it’s too late.  What his research reviews is not vague inspiration. It’s sharp, honest truth about what makes a good life and what everyone gets wrong.  This wisdom is a gift, delivered while you still have time to use it.  In this episode, you’ll learn:  -The biggest regrets people carry into their final years, and how to avoid them  -The simple shift that leads to lasting happiness  -What people in their 90s say they would do differently if they were your age  -How to stop waiting for your “real life” to start – and start living it now.  Let this be the conversation that changes you.  Because the people who’ve lived the longest are clear on one thing:  It all goes by so fast. For more resources related to today’s episode, click here [https://www.melrobbins.com/episode/episode-344] for the podcast episode page.  If you liked the episode, check out this one next: What Matters Most In Life (In Memory of Judge Frank Caprio) [https://www.melrobbins.com/episode/episode-319/].  Connect with Mel:    * Get Mel’s newsletter, packed with tools, coaching, and inspiration. [https://www.melrobbins.com/newsletter/] * Get Mel’s #1 bestselling book, The Let Them Theory [https://www.amazon.com/dp/1401971369?tag=lnk0001-20&geniuslink=true] * Watch the episodes on YouTube [https://bit.ly/45OWCNr] * Follow Mel on Instagram  [https://bit.ly/3QfG8bb] * The Mel Robbins Podcast Instagram [https://bit.ly/49bg4GP] * Mel's TikTok  [https://bit.ly/46Kpw2v] * Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free [https://siriusxm.supportingcast.fm/] * Disclaimer [https://www.melrobbins.com/disclaimer] Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com [https://pcm.adswizz.com] for information about our collection and use of personal data for advertising.

How to Deal with Difficult People & Not Get Stressed Out

Today, you are getting research-backed strategies for handling difficult people.  If you’re done being dismissed, talked over, or made to feel small, this episode will help you show up with power - and walk away with peace. Whether it’s family, coworkers, friends, or anyone who knows how to trigger you, today you’re getting tools for dealing with difficult people. In this solo episode, Mel dives deep into how to respond to disrespect, deal with emotionally immature behavior without losing yourself, and finally stop overreacting and  overexplaining around people who are never going to change. Mel also discusses The Let Them Theory, the powerful relationship tool that’s changed millions of lives, and shows you how to: -Stand up for yourself without sounding aggressive  -Handle gaslighting, guilt-tripping, and “just joking” comments  -Set boundaries without explaining or over-apologizing  -Respond to fake apologies and toxic behavior with clarity  -Stay calm and confident, even when someone’s pushing your buttons  -Recognize emotional immaturity and stop taking it personally  -Let go of control and stop trying to fix people who don’t want to change    After this episode, you’ll know how to stay grounded and feel more connected to the people you love - without getting pulled into their drama. For more resources, click here [https://www.melrobbins.com/episode/episode-343/] for the podcast episode page.  If you liked the episode, check out this one next: If You’re Feeling Overwhelmed, You Need to Hear This [https://www.melrobbins.com/episode/episode-335/] Connect with Mel:    * Get Mel’s newsletter, packed with tools, coaching, and inspiration. [https://www.melrobbins.com/newsletter/] * Get Mel’s #1 bestselling book, The Let Them Theory [https://www.amazon.com/dp/1401971369?tag=lnk0001-20&geniuslink=true] * Watch the episodes on YouTube [https://bit.ly/45OWCNr] * Follow Mel on Instagram  [https://bit.ly/3QfG8bb] * The Mel Robbins Podcast Instagram [https://bit.ly/49bg4GP] * Mel's TikTok  [https://bit.ly/46Kpw2v] * Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free [https://siriusxm.supportingcast.fm/] * Disclaimer [https://www.melrobbins.com/disclaimer] Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com [https://pcm.adswizz.com] for information about our collection and use of personal data for advertising.