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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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Start a free trial now on Apple Podcasts or by visiting siriusxm.com/podcastsplus.

The Mel Robbins Podcast

If you’re tired of picking apart your appearance, hiding your body, or never feeling good enough, this episode is for you. 

Today, you’ll learn the 4 simple steps you can take to build lasting confidence and finally feel good in your body. 

This powerful episode was inspired by a raw and emotional conversation Mel had with viral comedian Jake Shane. 

When Jake admitted he hates how he looks and struggles with self-worth, it opened the door to a bigger truth: millions of people feel the exact same way—but don’t know what to do about it. 

So, Mel called in the experts. In this episode, you’ll hear from Mel and Jake and learn tools from two renowned psychiatrists: 

-Dr. Judith Joseph, MD, double board-certified psychiatrist, professor at Columbia and NYU Medical Schools, and author of the bestselling book High Functioning. 

-Dr. Ashwini Nadkarni, MD, Harvard Medical School professor and psychiatrist at Mass General Brigham who specializes in anxiety, OCD, PTSD, and depression. 

Together, they break down the surprising psychology behind body shame and give you a practical, proven roadmap to feeling better, starting now. 

You’ll learn how to: 

 • Break free from body shame, obsession, and constant comparison
 • Rewire your brain for confidence and lasting self-acceptance
 • Use 4 science-backed steps to heal how you see yourself
 • Understand the hidden psychology behind body image and self-talk
 • Unpack the shocking research on how screens and modern life are distorting your self-image (and how to fix it)

This isn’t just a conversation. It’s your roadmap to healing, backed by science. 

 

After listening you will have the tools, the science, and the mindset shift you need to stop hiding—and start seeing yourself clearly. 

Because when you change how you see yourself, you change everything. 

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 Build Real Confidence: 7 Truths to Unlock Your Authentic Self

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

Finally Feel Good in Your Body: 4 Expert Steps to Feeling More Confident Today

In today’s episode, you’ll get the positive boost you’ve been needing for a long time. 

Mel is teaching you how to upgrade your energy, mood, and mindset with 7 tiny changes you can make in your life today. 

Right now, life feels like it is speeding by; there is so much to do, and life feels really overwhelming. You’re tired, overbooked, and wondering why everything feels harder than it should. 

The fix is right in front of you. And it isn’t a life overhaul. 

It’s small, science-backed habits that reconnect you to yourself, your people, and what really matters. 

These 7 small fixes make you feel incredible. 

They will help you feel more like yourself again. 

In this episode, Mel shares the simple, overlooked habits that help her feel better and have more good days. These habits are grounded in research, proven to boost your mood, lower your stress, and strengthen your relationships. They are proven to work, even when you’re already exhausted or short on time. 

Mel tells you powerful personal stories, shares uplifting research, and reads one unforgettable letter that will make you want to write a note to someone you love today. You’ll also learn what you need to do in your kitchen for more energy in an instant, the one word that creates an instant connection with someone, the best way to keep your relationships strong, and why you need to take 180 seconds to go on what Mel calls an “awe walk.” 

If you’ve been feeling disconnected, worn out, or like you’ve lost your spark, this episode is your reminder that it doesn’t take much to feel better. These small habits give you big rewards. 

These are the 7 habits Mel uses when she needs an energy upgrade, and now, she’s sharing them with you.

This episode is sponsored by our exclusive insurance partner, Amica. 

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

If you liked this episode, your next listen should be: 8 Habits That Will Change Your Life: The Expert Advice You Need This Year

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

Tiny Fixes for a Tired Life: 7 Habits That Make Your Life Better

Today, you’re going to learn exactly how to earn more, get promoted, network more effectively, and finally land your dream job. 

This is the most important career advice you’ll ever hear. 

In this episode, Mel sits down with Harvard Business School Professor Dr. Alison Wood Brooks, who’s pulling back the curtain on everything your boss won’t tell you: from mastering negotiation and communication to building real influence at work. 

Dr. Brooks teaches Harvard’s #1 course on negotiation and communication. Today, she’s giving you information that could change everything. 

Whether you’ve just been laid off and need a roadmap, you’re stuck at a job and craving recognition, or you’re doing well but ready to level up – this episode is your next step forward. 

Here’s what you’ll learn: 

-How to ask for a raise, and actually get it. 

-What it really takes to earn a promotion. 

-How to nail any interview with confidence. 

-The path to discovering and landing your dream job. 

-The science behind negotiation, and how to do it better. 

-How to handle high-stakes conversations with ease. 

-Strategies to conquer anxiety and show up like a leader. 
 

If you’re ready to make more money, step into your power, and move your career forward with clarity and confidence this episode is your playbook. 

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

If you liked this episode, and want more incredible communication tools, listen to this next: Research From Princeton: 13 Proven Hacks That Boost Your Influence & Make You More Confident

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 Most Important Career Advice You’ll Ever Hear With Harvard Business School’s #1 Professor

Today, you’ll learn how to control your mind and train it for extraordinary performance. 

By the end of this episode, you’ll know the exact mental training techniques used by world-class athletes, Olympians, and elite performers to overcome fear, build resilience, and unlock the next level of your potential. 

Mel’s guest today is renowned performance and mindset coach Steve Magness, who has coached Olympians, Division 1 athletic teams, and organizations at the highest level of performance. 

Today, Steve is breaking down the science of mental toughness — and teaching you how to apply it in your own life starting now. 

You’ll learn how to: 

 • Rewire your mind to silence self-doubt
 • Perform under pressure
 • Train your focus like an elite athlete
 • Stop overthinking and take confident action
 • Build real mental resilience (without burnout)
 • Hack your mindset and unlock your personal power 

 • 

This is your roadmap to extraordinary performance — grounded in science and designed to help you rise above whatever is holding you back. 

Because when you change your mindset, you change the game. 

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

A Powerful Mindset Makes You Unstoppable: How to Train Your Mind & Unlock Your Full Potential

Today, Mel sits down with one of the most extraordinary guests to ever appear on this podcast. 

If you’ve ever asked yourself: 

What’s my purpose? 

How can I make a difference? 

How do I stay hopeful when the world feels broken? 

This is the conversation that will change the way you think about your own power to lead a life that matters. 

Bryan Stevenson is Mel's personal hero, and what he shares in this episode will change how you see yourself. 

He is a world-renowned civil rights lawyer and author of Just Mercy, one of the most powerful books of our time which was turned into a movie in which Michael B. Jordan played Bryan. 

Bryan is the founder of the Equal Justice Initiative and has argued and won cases before the United States Supreme Court. 

He has saved over 140 people from death row, many of them who were wrongly convicted, and his work has fundamentally transformed the conversation about justice, mercy, and human dignity. 

His life’s mission is proving one powerful truth: 

You are not defined by your worst mistake. And neither is anyone else. 

This episode will shake you, open you, and move you to action. 

You’ll learn: 

– 3 life-changing lessons from the lawyer who’s saved 140 lives 

– The mindset that will help you stay hopeful, even in the darkest moments 

– Why compassion is courage — and how to practice it daily 

– How to live a life that reflects what you truly believe 

– Why the smallest actions often create the biggest change 

If you’re feeling overwhelmed, discouraged, or unsure how to make a real difference, this episode is for you. 

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

This Conversation Will Change Your Life: Do This to Find Purpose & Meaning

You can change your life. Period.

 

My mission in this episode is to remind you of who you are and help you tap into the power inside of you. I want you to see something bigger for your life this year. I want to empower you with 3 simple steps you can take to make that vision a reality. 

 

In this episode, you will learn the 3 steps I used to reinvent every aspect of my life over the past two years. I strengthened my relationships, changed my business, improved my mental health, and heck, I even changed where I lived (after 26 years)! I will walk you, step by step, through the story and the process. 

 

I will share how I went from feeling stuck, lost, and overwhelmed two years ago to where I am today: happier than I’ve been in a long time, making big things happen, and having a ball.

 

If I can do it, you can do it. 

 

I’ll walk you through what I did and how I did it. By the end of the episode, you’ll not only feel motivated to improve your life, but you’ll also know the steps to take and HOW to make it happen. And I will make sure you know that you, in fact, deserve to be happy and fulfilled. Yes, YOU.

 

You’ll also hear an amazing and inspiring story from one woman who used these 3 steps to save her life and then, over the past year, take the actions to improve her life and become happier, more confident, and empowered.

 

All of this is here to inspire and empower you to use these same simple steps to create profound change in your life, too.

 

You’ll also learn interesting research about tapping into intrinsic motivation, temporal landmarks, and thinking bigger about your life and the future, using “The Fresh Start Effect” to unlock the confidence to kick your rear end when you need to. 

 

This episode is packed with stories, science, tools, and the motivational fire power you deserve. I am on a mission to remind you of who you are and the power you have inside yourself to change your life.

 

Change is possible. And you can’t convince me otherwise. YOU have the power to change your life through the actions you take every single day. YOU deserve to be happy. 

 

And in case no one tells you today, I love you and I believe in your ability to change your life. Now go get ‘em. ❤️

3 Simple Steps to Change Your Life

In today’s episode, you’ll learn how to do a mindset reset to unlock the full power of your mind. 

Your brain is wired to give you what you want, and today, you’re getting Mel’s science-backed insights and her step-by-step guide for letting go of negative thoughts and redirecting your energy to self-transformation. 

If you’ve ever felt stuck in a cycle of negativity, self-doubt, or overthinking, this episode is for you. Mel is sharing 5 powerful, science-backed techniques to get your brain working for you rather than against you. By the end, you’ll see that when you focus your thoughts toward the right things, there’s no stopping you. 

Whether you want to build confidence, break free from negative thought loops, or simply create more peace in your life, this episode gives you the life-changing tools to make it happen. 

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

If you like this research-packed episode, your next listen should be this one, with Dr. Jim Doty: #1 Neurosurgeon: How to Manifest Anything You Want & Unlock the Unlimited Power of Your Mind

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 Control Your Mind & Redirect Your Energy to Self Transformation

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)

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, you’re getting a wake-up call that will forever change the way you see your phone, your attention, and your time. 

Mel is pulling back the curtain on the hidden game that Big Tech is playing with your brain—one designed to hijack your focus, drain your energy, and keep you scrolling so they can profit off of you. 

But here’s the good news: once you see the game for what it is, you can stop losing and start winning. 

In this episode, you’ll learn why you feel exhausted after scrolling, why you can’t stop checking your phone, and how social media is manipulating you in ways you don’t even realize. 

Mel breaks down the science of dopamine, motivation, and attention—and how simple, research-backed changes can help you reclaim control. 

Mel also shares her conversation with renowned psychiatrist Dr. Alok Kanojia, also known as Dr. K, who reveals the shocking truth about what your phone is doing to your brain—and how to undo the damage starting today. 

By the end, you’ll have the tools to take your power back, set boundaries with technology, and start using your phone as a tool rather than being the tool. 

If you’re tired of feeling distracted, overwhelmed, and drained, this episode is the wake-up call you need. 

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

To hear more from Dr. K, listen to this episode of The Mel Robbins Podcast, that goes deeper into the themes discussed today: Before You Waste Time, Listen to This

For more real talk from Mel that cuts right to the heart of what you’re facing today, listen to this episode: When Nothing Seems to Be Going Your Way, Here’s Exactly What to Do

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 Stop Screwing Yourself Over

Today’s episode is the guide that you need to create lasting change and uplevel in all areas of your life.

You will learn the 3 foundational habits that will transform your life and improve your productivity, wellness, health, and life balance.

These 3 habits are essential to your health, and you need to get them right. Renowned experts are here to give you their straight-from-the-lab advice on how to do each of these things in the optimal way and make them a habit you can stick with for life. 

Consider the next hour an investment in your health and wellbeing. You can’t afford to miss it.

What should you listen to next? 

You’ll love the full podcast episodes with each of the experts featured today:

Patrick McKeown, 5 Ways to Improve Your Breathing for Better Health (With the #1 Breath Expert in the World): Apple I Spotify

Dr. Shane O’Mara, The Shocking Science and Benefits of Taking a Simple Walk: Apple I Spotify 

Dr. Gina Poe, How to Get Better Sleep and Boost Your Learning, Memory, and Energy: Apple I Spotify

Dr. Neha Sangwan, The Surprising Link Between People Pleasing & Your Health: A Medical Doctor’s Recommendation on How to Say “No”: Apple I Spotify 

For more resources, including links to learn more about each expert on today’s episode, click here for the podcast episode page. 

Connect with Mel:

 

 • Get Mel’s brand new free 26-page workbook, 
What Do You Really Want, • to finally answer that question and redefine your future!
Watch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Disclaimer

Pull Yourself Together: The Best Expert Advice to Make You Feel Incredible

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