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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 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

If you’ve ever said, “I’m not ready,” this episode is for you. 

It’s time to stop living small and start doing the things you’ve always wanted to do.

Today, Mel is going to change the way you think about fear, confidence, and going after what you really want. 

In this episode, Mel shares one of the most challenging and surprising experiences of her life: a sold-out, five-city live theater tour that forced her to face fear, perfectionism, and self-doubt in real time.

This past month, Mel did something she’s never done before: a multi-city sold-out live theater tour, complete with lighting cues, comedy skits, physical comedy, and more pressure than she’s ever felt. 

She wasn’t ready. But she did it anyway. And through the nerves, chaos, and self-doubt, she walked away with 6 life-changing lessons that will inspire you to finally do the thing you’ve been avoiding. 

If fear, overthinking, or perfectionism has been keeping you stuck, this episode will show you what’s waiting on the other side. 

Today you’ll learn: 

-The 6 mindset shifts Mel used to do something she was terrified to try

-Why fear is actually a sign you’re doing something meaningful 

-How to bring the fun when the stakes feel high 

-What to do when things go wrong—and how to keep going anyway 

-How to stop waiting to feel ready and start taking action 

Whether you want to change careers, start creating content, get back out there after heartbreak, or simply start a new dance class, it’s time to live life bigger. 

Because the truth is, you’ll never feel ready. 

And that’s exactly why you have to start.

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

If you liked this episode, your next listen should be: 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

6 Powerful Mindset Shifts That Will Change Your Life

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

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)

If you’ve ever felt like making friends as an adult feels impossible, or you’ve looked around and thought, "Where did all my friends go?" – you’re not alone. 

In this episode, Danielle Bayard Jackson is sharing the real reasons why female friendship can feel so complicated, based on research and the advice you need to hear. 

Danielle is one of the country’s leading experts on female friendship, the Director of the Women's Relational Health Institute, and the bestselling author of Fighting For Our Friendships. 

She teaches women how to build and maintain better friendships using proven, science-backed methods, and today, she’s here to clear up the confusion, cut through the drama, and break down exactly what you need to know about female friendship. 

Today, you’ll learn:

-Why adult friendships change so much—and what it really means 

-Why it’s okay if you don’t have a BFF (and what to do about it) 

-Why female friendships can get messy and how to handle it 

-What do do when friendships fade 

-The subtle ways you might be pushing people away without realizing it 

-Simple, powerful steps to make new friends, rekindle old ones, navigate conflict, and strengthen your support system 

No matter your age or stage of life, it’s not too late. 

If you’ve ever felt lonely, disconnected, or like making new friends is impossible, this conversation will show you exactly what to do next. 

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

If you liked this episode, and want more tools, tips, and scripts to create more meaningful relationships, listen to this one next: What Makes a Good Life? Lessons From the Longest Study on Happiness

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

It’s Not You: The Real Reason Adult Friendship Is So Hard & 3 Ways to Make It Easier

In today’s episode, Mel will help you make any decision that you’re facing.

Today, she is giving you a masterclass in decision making—the psychology, the science, and the step-by-step framework she personally uses to stop spinning, start moving, and trust your gut. 

If you're stuck in indecision, overthinking, or afraid of making the wrong choice—this episode is for you. 

You’ll learn how to: 

-Trust your intuition (yes, it’s real—and it’s backed by science) 

-Stop second-guessing yourself 

-Know when to go with your gut vs. when to slow down and make a plan 

-Navigate difficult decisions that affect other people (like calling off a wedding or leaving a job) 

-Handle the emotional aftermath of hard choices 

-Build the confidence to make any decision—even the scary ones 

This episode is packed with the tools, insights, and clarity you need to stop avoiding your choices and start creating the life you actually want. 

You are one decision away from a different life. And chances are you already know exactly what to do, you’re just too afraid to do it. 

This episode will teach you how to trust your gut and give you the courage to make the hard decision you know deep down you have to make. 

For more resources, click here for the podcast episode. 

If you liked this episode, and you’ll love listening to this one next: How To Handle Difficult People & Take Back Your Peace and Power

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

Trust Your Gut: How to Make a Hard Decision

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

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)

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

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

Once you learn these 7 lessons, you will never be the same. 

Today, Mel is sharing the profound wisdom that she learned while hiking on the Appalachian Trail. 

In this deeply personal, relatable, and entertaining episode, Mel walks you through how you can use these insights to improve your relationships, find perspective, change your mindset, and keep your cool even in moments of high stress. 

By the end of this episode, you are going to feel inspired to take on new challenges and climb to the next level in your life. 

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

If you liked this episode, you’ll love listening to this one next, which is a recent fan favorite: 8 Realistic Healthy Habits That Make a Huge Difference

Connect with Mel:

 

 • Get Mel’s 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

7 Lessons To Learn Once That Will Improve Your Life Forever

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