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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

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, you’re going to learn the simple trick to stop caring what other people think.

If you find that you take things personally, worry what other people think about you, are scared of being judged, or find that you can’t stop overthinking, you’ll love this episode.

You’ll learn how to stop people-pleasing and start doing what is right for you.

Featured in today’s episode is Chrissy Teigen, who opens up about her own struggles with people-pleasing. Mel gives Chrissy the coaching session of a lifetime, and what they talk about together will resonate deeply with you.

This episode is both deeply personal and highly practical. You’ll learn:

 • Why you care so much about what other people think.
 • How to Let Them think bad thoughts about you.
 • The tools you need to live your life on your own terms again.

 

Get ready to take back control of your life again and live it for yourself.

To listen to Chrissy Teigen’s new podcast on Audible, Self-Conscious with Chrissy Teigen, click here.

Get a copy of Mel’s new book, The Let Them Theory, which she mentions in this episode, here.

For more resources, including links to the studies mentioned in the episode, click here for the podcast episode page.

If you liked this personal, tactical, and relatable episode, listen to this one next: The One Tool to Transform Your Relationships: The Let Them Theory

Connect with Mel:

 

Watch the episodes on YouTubeGet Mel’s new book, The Let Them TheoryFollow 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 Caring What People Think of You

If you’ve ever found yourself wondering “where did all my friends go?” or felt like making friends as an adult is impossible, you are not alone. 

In today’s episode, Mel is breaking down the surprising reasons why friendship feels so much harder in adulthood—and, more importantly, how to change that. 

In this episode, you’ll learn: 

 • The three essential pillars for creating deep, lasting friendships. 
 • Why you may be experiencing a “friendship recession” 
 • How to stop taking friendship shifts personally. 
 • How to use The Let Them Theory to take a more flexible approach to friendship. 
 • A simple, step-by-step plan to find and keep incredible friends at any stage of life. 

Mel also shares shocking research that will change the way you think about friendships—including how long it really takes to form a close bond and the single most important factor in building lasting connections.

If you feel lonely, disconnected, or simply want to strengthen the friendships you already have, this episode will give you the exact roadmap you need.

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

If you liked this episode, your next listen should be this one: What Makes a Good Life? Lessons From the Longest Study on Happiness

Get a copy of Mel’s new book, The Let Them Theory here. 

Connect with Mel: 

Watch the episodes on YouTubeGet Mel’s new book, The Let Them TheoryFollow 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

Why Making Friends as an Adult Feels Impossible & What to Do About It

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 will learn why everything you thought about aging is wrong — and how to stay strong, energized, and mobile at any age. 

Dr. Vonda Wright, MD, joins Mel today to give you the wakeup call of a lifetime – one that will teach you how to look, feel, and stay young forever. 

Dr. Wright is a double board-certified orthopedic surgeon and one of the world’s leading experts on mobility, musculoskeletal aging, and longevity. Her pioneering research proves that aging doesn’t mean getting weaker — it means getting smarter about how you move. 

 

You’ll learn: 

 • Why everything you’ve been told about aging is a lie, and how you can be stronger, healthier, and more energized at any age.
 • How to slow aging (and even reverse it) with mobility, muscle-building, and simple daily habits.
 • The best exercises for overall health & longevity — and why Dr. Wright says most people focus on the wrong things.
 • Why women are often misled about aging — and how to take control of your health before it’s too late.
 • What doctors don’t tell you about joint pain, arthritis, and how to fix it.

Dr. Wright will break down the exercise routine scientifically proven to change the way your body looks and feels, plus a powerful mindset shift that will completely change how you view aging. 

Whether you’re 25 or 65, this episode will give you a science-backed roadmap to staying strong, mobile, and independent for life. 

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

If you enjoyed this episode, listen 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+ on Apple Podcasts to listen to ad-free new episodes Disclaimer

Look, Feel, & Stay Young Forever: #1 Orthopedic Surgeon’s Proven Protocol

Life is hard. Struggles are inevitable for you and for the people you love. But even when things feel overwhelming, there’s always something you can do. 

And in today’s episode, you’re getting a toolkit – a companion guide to all of life’s twists and turns. 

When life feels chaotic, you deserve clarity. 

When emotions feel overwhelming, you deserve tools that work. 

And when you feel stuck, you deserve a way forward. 

That’s all in today’s conversation with world-renowned clinical psychologist Dr. Julie Smith. Dr. Julie is here to share the essential strategies that will help you navigate stress, anxiety, and life’s toughest moments with confidence. This episode will change the way you approach your emotions and mental strength forever. 

You’ll learn: 

-How to handle difficult emotions in the moment 

-The biggest mistakes you make when dealing with stress & anxiety 

-How to stop overthinking and regain control of your mind 

-Practical tools to build resilience and mental strength 

-Why you are so much stronger than you realize—and how to tap into your strength 

This is one of those conversations you’re not only going to love, you’re going to want to share it with everyone you care about. 

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

If you enjoyed this eye-opening episode, listen to this one next: How to Control Your Mind & Redirect Your Energy to Self Transformation

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

If You’re Feeling Uncertain & Anxious, You Need to Hear This

Today you’re getting a masterclass from one of the most renowned and respected experts on alcohol.

She’s here to give you the latest research and science of how alcohol impacts your body, brain, and mind. She’s going to give you facts, dispel myths, and help you be informed about the decisions you are making when it comes to your mental, physical, and emotional health when it comes to alcohol consumption.

Dr. Sarah Wakeman is Senior Medical Director of Substance Use Disorder at Mass General Brigham, home to nationally recognized hospitals and cutting-edge research. She's also an Associate Professor of Medicine at Harvard Medical School and the Program Director of Mass General Substance Use Addiction Services.

How much is TOO much alcohol?

Is some alcohol healthy?

What happens to your brain when you drink?

And how do you help someone you love who drinks too much?

Get the latest research so that you make the most informed decisions about the role alcohol plays in your life. 

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

Connect with Mel:

 

Get Mel’s free 29-page workbook to make this your best yearWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s newsletter Disclaimer

What Alcohol Does to Your Body: Harvard’s Dr. Sarah Wakeman With the Medical Facts You Need to Know

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