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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

If the holidays stir up feelings about your family - stress, guilt, grief - this episode is for you. 

Whether you love spending time with them, can only handle them in small doses, or stay away for your own sanity, being around family has a way of pushing every button you’ve got. 

That’s why Mel invited Dr. Mariel Buqué, a Columbia-trained psychologist and leading expert on family dynamics and generational patterns, to share the real reason why your family stresses you out. 

Dr. Buqué will help you see how the home you grew up in and the role that you played in your family shaped you as a person. 

She will also explain why the same tension, guilt, and arguments keep repeating year after year and how you can shift this dynamic. 

In this episode, you’ll learn about: 

-How no siblings grow up in the same family, and why it’s important to understand this 

-The specific challenges and lasting impact of being an eldest daughter 

-How women in particular absorb family stress, and the impact this can have on autoimmune diseases 

-How family trauma can be passed down through generations until someone decides to break the cycle 

-The impact on you of how your parents were parented 

-Specific daily tools and tactics to use around your family 

-How to do the work to heal yourself, even if others are not supportive 

This conversation will give language to what you’ve been feeling for years and tools you can use immediately: at the holiday table, on the phone, or in everyday life. 

It’s an invitation to stop absorbing everyone else’s stress, see your family with clearer eyes, and protect your peace. 

For more resources related to today’s episode, click here for the podcast episode page. 

As a gift to listeners of The Mel Robbins Podcast, Mel has created a free 20-page workbook to help you make 2026 a great year. This workbook is designed using the latest research to help you get clear about what you want and empower you to take the next step forward in your life. And the cool part? It takes less than a minute for you to get your hands on it. Just sign up at melrobbins.com/bestyear. 

If you liked the episode, check out this one next: The One Tool to Transform Your Relationships: The Let Them Theory

Connect with Mel: 

 

Get Mel’s newsletter, packed with tools, coaching, and inspiration.Get Mel’s #1 bestselling book, The Let Them TheoryGet on the waitlist for Pure GeniusWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer
 
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

You’ll Never See Your Family the Same After This Episode

Today, you are going to learn scientifically proven ways you can use your mind to upgrade your life, starting with your body, your energy, and your confidence. 

In this episode, Stanford professor and leading psychology and mindset researcher Dr. Alia Crum reveals the science behind how your thoughts shape your body, your energy, and your health. 

She’s proven over and over again that your thoughts about exercise, stress, and food are working against you – and how you can change them. 

She’ll explain that this isn't just about thoughts, but that you have settings in your mind that you need to change. 

This is not positive thinking. This is repeatable, evidence-based science behind mindset, motivation, and physical change. 

You’ll learn: 

-The one mindset shift that makes healthy habits feel easier instead of exhausting 

-The groundbreaking studies proving your beliefs can change your biology 

-How to make workouts easier so you get fitter, faster 

-How the “settings in your mind” influence your metabolism, hunger, stress, and recovery 

-How to make healthy eating easier so you feel your best every day 

-How to stop fighting your body and start working with it 

-How to feel more energized, capable, and consistent without forcing yourself 

-How to overcome your worst fears so you don’t let anything hold you back 

If you are tired of criticizing yourself, tired of your fears and anxiety, and tired of never seeing the results you deserve, Dr. Crum is going to teach you, step by step, exactly how to change the settings in your mind to achieve anything you want. 

Once you hear this, you’ll start noticing shifts in places you never expected. 

For more resources related to today’s episode, click here for the podcast episode page. 

As a gift to listeners of The Mel Robbins Podcast, Mel has created a free 20-page workbook to help you make 2026 a great year. This workbook is designed using the latest research to help you get clear about what you want and empower you to take the next step forward in your life. And the cool part? It takes less than a minute for you to get your hands on it. Just sign up at melrobbins.com/bestyear. 

If you liked the episode, check out this one next: How to Create a Successful Mindset: The Science of Passion and Perseverance

Connect with Mel: 

 

Get Mel’s newsletter, packed with tools, coaching, and inspiration.Get Mel’s #1 bestselling book, The Let Them TheoryGet on the waitlist for Pure GeniusWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer
 
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

#1 Mindset Expert: Simple Mindset Shifts That Transform Your Body, Energy, & Life

In today’s episode, you’re going to learn what nobody tells you about grief and loss. 

Whether you’ve lost someone recently, years ago, or are anticipating a loss, this conversation will give you clarity, relief, and a way forward. 

Or if someone you love is grieving and you feel helpless and want to know how to support them, after this conversation you will know exactly what to say and do. 

Joining Mel today is David Kessler, one of the world’s most renowned experts on grief and loss and bestselling author of eight books, who has spent more than 40 years helping millions of people through the hardest moments of their lives. 

David has lived profound loss himself, and he brings a rare combination of research, compassion, honesty, and hard-earned wisdom. 

What he shares today will change the way you understand grief, your own emotions, and what healing actually looks like. 

In this episode, you’ll learn: 
-The real reason grief feels so confusing (and why you’re not “doing it wrong”) 

-The biggest mistakes people make when they’re grieving 
-What to say (and what never to say) when someone you love is grieving 

- Why waves of sadness hit you out of nowhere 

- What grief bursts and love bursts are and what they mean 
-Why guilt is so common after loss and how to release it 
-How to carry your love forward without being trapped in pain 
-The surprising ways laughter and anger help you heal 
 

Today, David offers you a simple framework to live with more peace, grace, and meaning after loss.
 

If you’ve ever felt alone in your grief, confused by your emotions, or pressured to “move on,” this conversation is for you.

You are not doing it wrong. You are not alone.

And with David’s clear, compassionate guidance, you’ll understand how healing can become possible. 

For more resources related to today’s episode, click here for the podcast episode page. 

As a gift to listeners of The Mel Robbins Podcast, Mel has created a free 20-page workbook to help you make 2026 a great year. This workbook is designed using the latest research to help you get clear about what you want and empower you to take the next step forward in your life. And the cool part? It takes less than a minute for you to get your hands on it. Just sign up at melrobbins.com/bestyear. 

If you liked the episode, check out this one next: Why You Feel Lost in Life: Dr. Gabor Maté on Trauma & How to Heal

Connect with Mel: 

 

Get Mel’s newsletter, packed with tools, coaching, and inspiration.Get Mel’s #1 bestselling book, The Let Them TheoryGet on the waitlist for Pure GeniusWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer
 
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

What Nobody Tells You About Grief and Loss

Do you want to make 2026 your best year yet? 

An amazing year doesn’t happen by chance. It happens by choice. And there are only 6 questions to ask yourself for instant clarity and insight. Your answers will show you what the very next steps are in your life. 

The brand new companion workbook to this episode can be found at melrobbins.com/bestyear. 

In this episode, Mel walks you through her empowering, research-backed, year-end ritual designed to set you up for success. By the end, you’ll know exactly where to steer your energy to make next year your best yet. 

She will cover: 

-The powerful year-end ritual she has used for the past 22 years 

-The simple question to ask yourself to know what you really want 

-Why doing this every single year is the key to her own success - and how if you've done this process in the past, you can take it up a notch this year 

-How to use your camera roll to highlight your year 

-The one best step you should take after listening to this episode 

-Her own reflections on the year and the goals she is setting. 

This episode comes with a 20-page companion workbook. This brand new workbook is designed to help you get clear about what you want and empower you to take the next step forward in your life. 

And the cool part? It takes less than a minute for you to get your hands on it.

Just sign up at melrobbins.com/bestyear. 

To learn more about Pure Genius, which Mel mentioned in today’s episode, click here to get on the waitlist.

For more resources related to today’s episode, click here for the podcast episode page. 

If you liked the episode, check out this one next: How to Reinvent Your Life Starting Today

Connect with Mel: 

 

Get Mel’s newsletter, packed with tools, coaching, and inspiration.Get on the waitlist for Pure GeniusGet Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer
 
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

How to Make 2026 the Best Year: 6 Questions to Ask Yourself

This episode is a MUST listen. 

If you feel stuck right now - whether it’s with your health, your job, your habits, your relationships - this conversation is for you. 

Today, you’re getting a new framework that helps you create an instant shift, and it comes from one of Mel’s favorite thinkers on the planet: Mark Rober. 

Mark is a NASA engineer who turned his love of science and education into the #1 science education platform in the world, with 72 million YouTube subscribers. 

And here’s here to teach you a completely different way to approach goals, confidence, and happiness: 

Treat your entire life like an experiment. 

Mark has spent his life turning failure into data, setbacks into experiments, and high-pressure work into play. 

He has synthesized every single thing he has learned into a few simple tools and strategies that he is teaching you today. 

His personal framework, rooted in engineering, will help you achieve your goals, improve your habits, be happier, make better decisions, have more fun, and become more confident. 

This is about thinking like an engineer, not to build rockets, but to build a better life. 

You’ll learn: 

-How to make your goals more fun so you stick with them 

-What the Super Mario Effect is and how it will change how you think about “failure” forever 

-A stress-free way to choose your next step when the future feels blurry 

You’ll also learn the lessons behind some of his wildest experiments, his simple method for beating overwhelm and uncertainty, and a specific message for teachers. 

If you’re tired of overthinking, afraid to make a move, or bored with your own excuses, this episode is a masterclass in engineering your way forward and turning failure into fuel. 

For more resources related to today’s episode, click here for the podcast episode page. 

If you liked the episode, check out this one next: 3 Questions to Ask Yourself to Figure Out What You Really Want.

Still looking for a holiday gift?

One of Mel’s favorite gifts to give is a CrunchLabs subscription.

And as a gift to listeners of The Mel Robbins Podcast, Mark is offering a special discount of 15% off any CrunchLabs subscription using the code MELROBBINS. 

These monthly subscription boxes, created by Mark, are great for the kids in your life because they are designed to foster creativity, inspire hands-on engineering, and teach robotics and coding skills. 

Connect with Mel: 

 

Get Mel’s newsletter, packed with tools, coaching, and inspiration.Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer
 
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

5 Rules That Will Change Your Life Immediately

If you’ve been feeling the itch for something more in life: a new chapter, a new dream, a new version of yourself – this episode is your green light. 

It is a guide to how you can transform your life at any moment. 

Today, Mel sits down with her friend Hoda Kotb. Hoda, more than anyone else, will prove to you that reinvention is something you CAN do. 

In her twenties and thirties, she climbed the ranks in newsrooms across the country and refused to quit until she landed one of the most coveted jobs in the world, a co-anchor of the Today Show. 

In her forties she became a breast cancer survivor, in her fifties she adopted her daughters and became a mother for the first time, and at sixty, she walked away from the peak of her career to launch a brand-new business with no prior experience. 

Every single time life whispered, “It’s too late for you,” Hoda said, “No, it’s not. Watch me.” 

The wisdom she is sharing, directly with you, will prove that it's not too late – you can reinvent your life. 

She is going to walk you step by step through how she did it, over and over again. 

She will teach you how to: 

-“Stop the train” of your life, zoom out, and honestly ask, “Is this actually enough for me?” 

-Find the courage to give voice to the quiet dream you’ve buried because you’re afraid it won’t happen 

-Keep going when other people say you're not good enough 

-Reframe fear, rejection, and “no” using Hoda’s wild early-career story (27 rejections and ONE person who changed everything) 

-Truly start to believe that you do deserve more 

If you feel stuck in your job, your relationship, your routine, or just in a version of yourself you’ve outgrown, this episode is your permission slip and your playbook. 

This is your sign. This is your moment.

Let Hoda show you what’s possible. 

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

If you liked the episode, check out this one next with Dr. Martha Beck: 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
 
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

How to Reinvent Your Life Starting Today

This is one of the most motivating episodes of all time on The Mel Robbins Podcast. 

If you’ve ever felt stuck, unmotivated, or like it’s too late to reach your potential, you need to hear this conversation. 

Today’s episode is a wake-up call. 

You can break free of regret, shame, and fear. 

You can become the person you know you’re meant to be. 

It’s not too late to change. 

And this conversation will show you how. 

Today, you’re going to meet one of the most inspiring and motivational human beings on the planet, viral powerhouse Wallace Peeples, also known as Wallo. 

Wallo spent 20 years in prison and came out with nothing but $1,000, a used iPhone, and a mission to change his life. 

Now, he reaches millions every week with a message that reminds you that you are capable of so much more. 

Whether you’re rebuilding after a setback, struggling to believe change is possible, or finally ready to stop making excuses and start moving, this conversation will light a fire under you. 

And fair warning: this episode is more intense than the average episode. More cursing. But also more truth and even more fuel. Because sometimes that’s what breakthrough sounds like. 

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

If you liked the episode, check out this one next: It’s Not Too Late: How to Transform Your Life at Any Moment

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
 
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

If This Episode Doesn’t Motivate You, Nothing Will

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 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

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
 
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

The 7‑Day Habit Reset: Start Today, Feel Different By Next Week

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 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

Dr. Aditi Nerurkar: #1 Stress Doctor: 5 Tools to Protect Your Brain From Stress & Feel Calmer Now

If you liked the episode, check out this one next: How to Deal with Difficult People & Not Get Stressed Out

Connect with Mel: 

 

Get Mel’s newsletter, packed with tools, coaching, and inspiration.Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer
 
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

How to Live a Happier Life: Do THIS Gratitude Practice Today

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 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

Connect with Mel: 

 

Get Mel’s newsletter, packed with tools, coaching, and inspiration.Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer
 
Hosted by Simplecast, an AdsWizz company. See 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

Do you want to know how to talk to anyone with ease and confidence? 

In this episode, you will learn science-backed psychological tricks to be more successful, charismatic, and influential today.

Vanessa Van Edwards is the founder of The Science of People, a behavior lab that studies high achievers and the science of confidence and body language. 

Her research proves that anyone can learn these practical skills and become a more successful person by using the same simple habits that almost every high achiever has.

Whether you want to be a better leader, land your dream job, achieve big goals, or align your life with what you want, this is the episode for you.

For more resources, including links to Vanessa’s bestselling books, click here for the podcast episode page. 

If you liked this research-packed episode, you’ll love hearing Vanessa’s other appearance on the podcast: Research From Princeton: 13 Proven Hacks That Boost Your Influence & Make You More Confident

If you are looking for more support, Mel wants to coach you. Her signature 6-month live coaching program, Launch, is open for registration for just a few more hours.

Click here for more information and to sign up. If you miss registration, hop on the waitlist.

Connect with Mel:

 

Sign up for Mel’s 6 month coaching program, LaunchWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s newsletter Disclaimer
 
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

How to Read Body Language to Get What You Want: 6 Simple Psychological Tricks to Be More Confident

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