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Mel Robbins

You can change your life and Mel Robbins will show you how. The Mel Robbins Podcast is the #1 podcast on the globe for a reason: Mel’s simple, research-backed advice has changed millions of people’s lives, and in every episode, she’s giving you all her hard-fought secrets, science-backed tools, and deeply personal stories, so you can change yours too. If you’re a new listener, you’re in the right place. Every episode will empower you to create a better life and help you take a step toward the life you want. Want more? Follow along at @melrobbins

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The Mel Robbins Podcast

Right now, there’s something you want. 

Maybe you need help at home, more support from your partner, or it’s time to set a boundary at work. 

But you’re avoiding the conversation. Why? Because it feels hard. You don’t want conflict, you don’t want to upset anyone, and you just don’t know how to bring it up. 

That ends today. 

The greatest things in life are on the other side of hard conversations. 

And in this episode, you will learn the 3 simple steps to have any difficult conversation and get exactly what you want. 

Mel sits down with world renowned negotiation expert Kwame Christian, CEO of the American Negotiation Institute, to break down exactly how to approach the conversations you’ve been avoiding. 

Whether you want to negotiate a raise, ask your partner to step up, or finally tell your friend what’s bothering you, this episode is your crash course in how to advocate for yourself. 

Inside this episode, you’ll learn:

-Why avoiding hard conversations is damaging your relationships (and your self-respect) 

-How to handle someone’s emotional reaction without losing your cool 

-The 3-step “Compassionate Curiosity” framework to navigate ANY conflict 

-Why it’s more important to be respected than liked (and how to make that shift) 

-How to negotiate at home, at work, and even with your landlord

-How to stand up for yourself without starting a fight 

If you’ve been staying silent, stewing in resentment, or dreading confrontation, this episode will give you the confidence and skills to speak up and change your life. 

You deserve respect. This is your roadmap to get it. 

For more resources, click here for the podcast episode page. 

If you liked this episode, you’ll love listening to this one next: The Most Important Career Advice You’ll Ever Hear With Harvard Business School’s #1 Professor

Connect with Mel: 

 

Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer

How to Get What You Want Every Time: 3 Steps to Negotiate Anything With Anyone

If you struggle with anxiety, this episode will change your life. 

In today’s conversation, Mel sits down with Harvard Medical School psychologist and world-renowned anxiety expert Dr. David Rosmarin — and he’s about to flip everything you think you know about anxiety on its head. 

By the end of this episode, you are going to know exactly what anxiety is, the things you’re doing that are making it worse, and how you can look at it in a whole new way. 

You’ll also learn exactly how to help somebody who is struggling with it. 

If you feel trapped by anxiety, or you've been trying to outrun it, what Dr. Rosmarin is about to share will set you free. He’s here to share a simple way to stop spiraling thoughts, find clarity, and finally feel in control. 

Dr. Rosmarin is one of the world’s leading experts on anxiety and the founder of The Center for Anxiety. He’s an associate professor of psychology at Harvard Medical School and director of the Spirituality and Mental Health Program at McLean Hospital, one of the top psychiatric hospitals in the world. 

Whether your anxiety is keeping you up at night, holding you back at work, making parenting harder, or bringing life in general to a grinding halt, this episode will give you the tools — and the hope — you’ve been looking for. 

For more resources, click here for the podcast episode page. 

If you liked this episode, you’ll love listening to this one next: How to Stop Negative Thoughts & Reset Your Mind for Positive Thinking.

Connect with Mel: 

 

Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer

The Secret to Stopping Anxiety & Fear (That Actually Works)

If you feel lost or stuck in life, today’s episode will help you understand the root cause of trauma and how childhood experiences shape you throughout your life. 

Understanding your trauma is the key to healing. 

Your past doesn’t define you—but it does shape you. And today, world-renowned physician and bestselling author Dr. Gabor Maté is here to break it all down. 

Dr. Maté, a leading expert on trauma, shares insights on this topic unlike anything you have heard before. 

In this powerful conversation, he reveals how childhood experiences—whether you realize it or not—impact your relationships, self-worth, and the way you navigate life. 

You’ll learn why trauma, stress, addiction, and people-pleasing aren’t just personality traits but survival patterns formed in your early years. 

And most importantly, you’ll discover that while what happened to you isn’t your fault, healing is your responsibility. 

This conversation will challenge the way you see yourself—and give you the tools to take control of your future. 

For more resources, click here for the podcast episode page. 

If you enjoyed this episode with Dr. Gabor Maté, listen to his first appearance, where he dives deep into the connection between trauma, ADHD, and autoimmune disease: Dr. Gabor Maté: The Shocking Link Between ADHD, Addiction, Autoimmune Diseases, & Trauma

Connect with Mel: 

 

Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer

Why You Feel Lost in Life: Dr. Gabor Maté on Trauma & How to Heal

This is the episode every mom—and anyone who loves a mom—needs to hear. 

In this raw, honest, and hilarious episode, Mel sits down with her friend Jessie, who is weeks away from giving birth to her first child. What unfolds is the kind of real talk you rarely hear about motherhood. 

Whether you're dreaming of becoming a parent, knee-deep in diapers, juggling teenage drama, or reflecting on your grown-up kids, this episode will meet you exactly where you are. It’s also a powerful reflection on your relationship with your own mom. 

Mel—26 years into parenting—keeps it real with hard-earned wisdom, regrets, and the one piece of advice she wishes someone had told her sooner. 

If you've ever felt like you're not doing enough, questioned every decision, or worried you're getting it all wrong... you're not alone. And you need to hear this. 

This isn’t a sugar-coated take on parenting. It’s real, relatable, and filled with laugh-out-loud moments and deeply moving insights.

Whether you’re a new mom, a seasoned pro, or reflecting on your own childhood, this episode will make you feel seen, understood, and a whole lot better about the job you’re doing. 

This is also one to share—with your mom, your sister, your daughter, your mother-in-law, your friends. Especially as Mother’s Day approaches, this episode is a gift. 

For more resources, click here for the podcast episode page. 

If you liked this episode, you’ll love hearing from parenting expert Dr. Shefali: You Learn This Too Late: This One Idea Might Change Your Entire Life

Connect with Mel: 

Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer

What Every Mom Needs to Hear Today

Today’s episode is going to fundamentally change the way you think about spirituality — and what it truly means to live a deep and meaningful life. 

Mel sits down with Dr. Lisa Miller, the world’s leading expert on the neuroscientific benefits of spirituality. Her groundbreaking research proves that every human being is biologically hardwired for spirituality — even if, right now, it means nothing to you. 

Dr. Miller’s work shows that spiritual connection — however you define it — changes your brain for the better. 

It can protect you from depression, anxiety, addiction, hopelessness, and burnout, and it gives you powerful tools to get through the hardest times in your life. 

We are living in a moment where believing in something beyond yourself can feel impossible. 

You might be feeling uncertain, anxious, or even pessimistic about the future — but this conversation will open your mind to possibilities you may have never considered before. 

Dr. Miller will prove to you, using science, that when you awaken this innate part of your brain, you unlock resilience, clarity, connection, and a deep sense of purpose. 

You’ll learn: 

-The #1 thing that separates people who are resilient and hopeful from those who struggle 

-The enormous difference between spirituality and religion (and why that matters for your mental health) 

-How to unlock your brain’s “awakened” network — the key to creativity, intuition, and deep meaning 

-How to nurture spirituality in yourself and your kids (even if you don’t know where to start) 

-Why crises, heartbreak, and hardship can be portals to spiritual growth and personal transformation.

Whether you’re deeply spiritual, skeptical, or somewhere in between, this episode will inspire you to see that spirituality isn’t just a “nice to have” — it’s an essential part of being human. 

If you’re feeling stuck, lost, hopeless, or like there must be something more to life, this conversation is coming to you at exactly the right moment. 

For more resources, click here for the podcast episode page. 

If you liked this episode, you’ll love listening to this one next: How to Find Your Purpose & Design the Life You Want

Connect with Mel: 

 

Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer

Understanding This Will Change How You Experience Your Entire Life

In today’s episode, you’ll learn the simple, 15 minute morning routine you should do each day after waking up.

If you want to wake up early and be more energized, productive, and in control of your day, you’ll love learning the 6 easy steps in Mel’s morning routine.

From the first time you try out this 15 minute routine, you’ll be amazed by the difference it makes in your life.

This powerful episode is packed with teaching, insights, research, and tools about making the most of your mornings.

You’ll also learn why mornings are harder for some people than others and how sticking to this reliable routine is the key to breaking out of destructive patterns and showing up in your life with the energy and confidence you deserve.

It’s time you start your day in a way that makes you feel incredible.

For more resources, click here for the podcast episode page.

If you liked this episode on how to begin your day, you’ll love listening to this one about how to end your day next: 4 Easy Nighttime Habits to Feel Energized & Sleep Better

Connect with Mel:

Get Mel’s new book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ on Apple Podcasts to listen to ad-free new episodes Disclaimer

Try It For 1 Day: Do This Every Morning to Boost Motivation & Focus

In this episode, you will learn how to make healthy living unbelievably easy. 

Today, Dr. Rangan Chatterjee is distilling over 20 years of experience and thousands of patient success stories into just four key steps to a happier and healthier life. 

Dr. Rangan Chatterjee is a world-renowned physician, bestselling author, and the host of Europe’s #1 health and wellness podcast. Today, he will simplify the overwhelming topic of health and empower you to trust what feels good for your body. 

He is going to share practical and actionable tools you can incorporate into your life, starting today, including a simple 5-minute workout you can do in your kitchen and a proven framework to help you stop cravings and stay in control. 

Whether you want to cut back on sugar, sleep better, move more, boost your energy, or reduce stress, this episode has everything you need to start feeling better today.

And stick around until the end of this episode because Dr. Chatterjee is talking openly about the stress that comes with caregiving: whether it’s for aging parents, a partner, your kids, or even yourself. What he has to share is truly powerful.

For more resources, click here for the podcast episode page. 

If you like this empowering and informative episode, your next listen should be this one: Eat THIS to Lose Fat, Prevent Disease, & Feel Better Now With Dr. William Li

Connect with Mel: 

Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ on Apple Podcasts to listen to ad-free new episodes Disclaimer

Change Your Body & Your Life in 1 Month: 4 Small Habits That Actually Work

Today, you are getting research-backed strategies for handling difficult people. 

In this episode, you will dive deep into how to respond to disrespect, gaslighting, and exactly what to say when someone tries to brush off their behavior with, “I was just joking.” 

You and Mel are both learning from trial lawyer Jefferson Fisher, who is known for his straightforward advice, tips, and tricks on how to communicate better. 

Jefferson is here to teach you exactly what to say (and what not to say) when you're dealing with a difficult person: 

If you’re tired of being talked over, dismissed, or made to feel less than, it’s time to learn the techniques that will help you walk into any conversation with confidence—and walk away with your power intact. 

You’ll learn how to:

 • Stand up for yourself without being unlikable.
 • Handle disrespect without losing your cool.
 • Stop arguments before they start.
 • Set boundaries without feeling guilty
 • Reclaim your confidence in seconds
 • Handle fake apologies and toxic conversations like a pro

After today, you’ll have the exact tools to protect your peace, reclaim your confidence, and navigate any difficult conversation with ease. 

For more resources, click here for the podcast episode page. 

If you enjoyed this episode, and want to know more about how to protect your energy and happiness, listen to this one next: The 7-Day Reset for More Time, Energy & Happiness (Backed by Science)

Listen to Jefferson’s first appearance on The Mel Robbins Podcast here: Communicate with Confidence: The Blueprint for Mastering Every Conversation

Connect with Mel: 

 

Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ on Apple Podcasts to listen to ad-free new episodes Disclaimer

How To Handle Difficult People & Take Back Your Peace and Power

Today’s episode could change (or save) your life. It’s a must-listen. 

You’ll hear from the world’s leading longevity doctor about the simple, proven changes that will help you live longer, feel better, and prevent diseases like cancer, heart disease, and dementia. 

Today, Mel sits down with one of the world’s most respected scientists, Dr. Eric Topol — a pioneering cardiologist, longevity researcher, and one of the top 10 most cited medical researchers alive today — to reveal the real, evidence-based approach to longevity. 

This is the science and art of living better, longer. 

Forget the trendy anti-aging supplements, infusions, and miracle cures: Dr. Topol is here to give you the truth on exactly what the science says about how to reverse the biological age of your organs, add up to a decade of healthy years to your life, and avoid the biggest killers we all fear. 

You’ll learn: 

-The #1 free intervention proven to slow aging 

-The three everyday habits that are aging you faster (and how to fix them) 

-How to exercise and eat for optimal health and longevity 

-The truth about supplements, IV drips, and anti-aging clinics 

-Why loneliness is as dangerous to your health as smoking 

-How exercise can be more effective than antidepressants 

-The breakthrough blood tests and tools that could predict — and prevent — diseases decades before they happen 

This conversation is full of science and hope, because as Dr. Topol says: “It has never been a more exciting time in medicine.” 

Whether you want to prevent disease, feel better, or just live a longer, healthier life, this episode will give you the real plan for how to do it. 

If you love someone, send them this episode. It could save their life. 

For more resources, click here for the podcast episode. 

If you liked this episode, and you’ll love listening to this one next: Look, Feel, & Stay Young Forever: #1 Orthopedic Surgeon’s Proven Protocol

Connect with Mel: 

 

Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer

Advice From the #1 Longevity Doctor: Add 10 Years to Your Life With 3 Simple Habits

In today’s episode, you are getting a step-by-step guide on how to change your mindset, stop negative thoughts, and make your mind work for you. 

What if the voice in your head — the one that criticizes, spirals, and second-guesses everything — could actually help you? 

In this powerful conversation, Mel sits down with one of the world's leading experts on the mind, Dr. Ethan Kross, PhD. He's a neuroscientist, award-winning psychologist, professor at the University of Michigan, director of The Emotion & Self Control Laboratory, and leading expert on the science of emotion, self-talk, and mental resilience. 

Today, he's here to teach you how to stop negative thoughts from running your life — using simple, science-backed tools. 

In this episode, Dr. Kross shares specific tactics, strategies, and insights you can use to break free from spiraling and reset your mind for positivity. 

If you're tired of overthinking, doubting yourself, or feeling stuck in your own head… this one’s for you. 

Class is in session, because after you listen to this, your brain will not be the same. 

For more resources, click here for the podcast episode page. 

If you liked this episode, you’ll love listening to this one next: 6 Simple Science-Backed Hacks That Will Make Your Life Better

Connect with Mel: 

 

Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer

How to Stop Negative Thoughts & Reset Your Mind for Positive Thinking

Today, you are getting a simple plan to take back control. In this episode, Mel is sharing the 7 research-backed habits that will make a huge difference in your day-to-day life and will help you to reclaim your time, your energy, and your focus. 

These are weekly habits for productivity, wellness, health, and balance. 

If you feel constantly overwhelmed, stressed, or like you’re running on empty, this episode is your reset button. Consider it your blueprint for taking back control. 

After listening, you will have 7 habits, that if you do them each once per week, will make it an amazing one. You’ll go from feeling scattered and exhausted to calm, clear, and ready to face whatever life throws at you next. 

This episode comes with a powerful companion checklist—designed using the latest research to help you beat overwhelm and take back your power with simple weekly habits. The best part? You can start using it in less than a minute.

Just download it here: melrobbins.com/week

For more resources, click here for the podcast episode page. 

If you enjoyed this episode about getting your week together, hone in on every day next with this one: Try It For 1 Day: Do This Every Morning to Boost Motivation & Focus. 

Connect with Mel: 

 

Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ on Apple Podcasts to listen to ad-free new episodes Disclaimer

The 7-Day Reset for More Time, Energy, & Happiness (Backed by Science)

Lyt når som helst, hvor som helst

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