In this episode, you’ll learn how to use simple neuroscience to train your mind to start working for you. The research, tools, and strategies you’ll learn in this episode are from an experience I created and taught to more than 250,000 students called “Mindset Reset.” The fact is, your mindset is critical to your happiness, success, relationships, and fulfillment. Listen to today’s episode and you’ll learn how to train your mind using this easy, science-backed method. By the end of this episode, you’ll know how to use an amazing filter in your brain to reset your mindset. This episode is also packed with takeaways and insights you can apply to your life and one surprisingly fun “brain game” you can play every day (even with your kids) to actively program a more powerful mindset. I can’t wait to share this with you and for you to apply it to your life and share it with the people who matter to you most. Xo Mel For full show notes, including all research mentioned in the episode, go to melrobbins.com/podcast. This episode, you’ll learn:4:15: What does “mindset” even mean?9:00: The truth about why mindset matters.10:00: Is this just toxic positivity?16:30: Your brain has a filter. And if you’re not programming it, it’s probably working against you.26:00: How to beat self-doubt.31:00: Why you’re not meeting that special someone.37:00: The fun and simple brain game I play with my daughters.47:45: What to do when your thoughts and mindset spiral into the negative.55:00: I want this for you.   Disclaimer

In this episode, you’re about to learn how to make your new habits stick. If you’ve struggled to be consistent with behavior change, you’re not alone. It’s easy to talk about habits. It’s a whole different thing to apply the science to your life. You are not the problem. The problem, when it comes to habits, is the lack of systems and hacks that help you stay consistent. There are 5 very specific, simple systems backed by science that you have to have in place if you want to make your new habits stick for good. It doesn’t matter if you’ve already bailed on your New Year’s resolutions or if the only habit you think you’re successful at is failing at habits. I’ve got you. If your treadmill just became the most expensive laundry hanger you’ve ever purchased, then this episode is for you. I’ll say it again:  It’s not you; it’s your lack of systems. Stop relying on willpower to get you through. That’s not what you need. The research says you need systems. Today, I’ll teach you 5 essential ones. Let’s go, because your behavior toolkit masterclass series continues. Xo Mel  For full show notes, including all research mentioned in the episode, go to melrobbins.com/podcast. For a free workbook that dives deeper into the topic of habits and helps you apply what you learn, click here. This episode works together with the episode “The Ultimate Toolkit for Creating New Habits.” After you finish this one, check out that episode here. This episode, you’ll learn:1:36: Why it’s important to understand how to make habits stick4:50: The 75-day challenge I’ve taken on this year 9:30: The honest conversation you need to have with yourself before any change13:35: What to do if you don’t even know where to start with habits15:55: The five systems that will help you finally stick to your habits24:00: A simple hack from Harvard Business School to help you make better decisions28:25: The simple trick that helped people be twice as successful at quitting smoking32:40: The M&M experiment that proves decision fatigue is a real thing38:24: Why tracking your progress is non-negotiable 49:30: The plan that will save your promises to yourself51:35: The “keys to the kingdom” – establish this habit and others will follow more easily   Disclaimer

In this episode, you’re going to learn exactly what you need to form new habits. Even if you think you already know everything there is to know about habits, you probably still struggle to apply this knowledge and make change stick. And if this topic is brand new to you, don’t worry; I have a way of explaining it that’s fun, and so simple even a 5-month-old puppy can understand it. Just because it’s science doesn’t mean it has to be complicated and boring. When we make change fun and easy to understand, you’re more likely to be successful in applying all of this research. That’s why this episode also comes with a free companion workbook, so that you not only listen and learn, but also go deeper and apply what you’re learning to your own life. You can download that for free at melrobbins.com/habits. I’ll teach you the three critical parts of forming new habits, and together we’ll unpack the brain research that explains why these parts are essential to your habit-making routine. When you’re done listening, you’re going to see that you’re making the same mistake most people make: you’re only focused on one part of forming a habit, and you’re missing the other two. I’m really excited for you to listen, learn, and apply all this knowledge. New habits begin as something you practice, and after applying this over time, they become who you are. Xo Mel  Get your free companion download at melrobbins.com/habits. For full show notes, including all research mentioned in the episode, go to melrobbins.com/podcast. In this episode, you’ll learn:8:00: Why willpower doesn’t work11:15: Why we struggle with new habits12:30: What actually is a habit?15:15: The free gift I have for you15:50: Why are habits important?19:50: What the research says about successful people25:10: What’s getting in the way of your new habits25:50: Three critical parts to all new habits must have27:40: Two ways Chris and I set ourselves up to succeed with our habits32:45: Six types of behavior triggers 38:50 What to do if you want to stop that nightly glass of wine  Disclaimer

This is the pep talk you need. Change is hard. Which means you’re going to want to quit or give up. I call those moments F*** It Moments. Today’s episode is a little different because you’re going to hear me get in someone’s face who is about to throw in the towel on a big goal and a promise that she has made. When you hear me coach her, it will be like I’m coaching you. And once you’re done listening, I promise you won’t be saying F*** it, you’ll be saying F*** yes. Xo Mel  PS: If you’re frustrated with somebody in your life who keeps calling it quits, let me do the honors and deliver the ass-kicking for you. For full show notes, including all research mentioned in the episode, go to melrobbins.com/podcast. In this episode, you’ll learn: 2:55: Why I started to cry when it came time to record this episode6:22: The one stupid thing that sent me spiraling into anxiety10:40: What Chris told me when I was ready to quit that made all the difference11:55: What I especially want you to know about you and these F-It moments12:50: Listen in as I coach a woman through her own F** It moment32:15: What triggers most addictive behaviors35:40: What’s REALLY a F*** It moment?37:55: Why F-It moments are actually good38:35: How to process your F*** It moment40:05: One thing I want you to hear loud and clear about screwing up  Disclaimer

This episode will help you set the right goals for you. Goals matter. They make your life easier and they create a sense of purpose and meaning. But most people don’t set goals the right way, which is why they fail before they even start. That’s not going to be you. This episode is a comprehensive toolkit that will help you set the goals that inspire you and make you feel excited about the year ahead.  And, it’s part of our month-long series covering the foundational research and topics related to creating a better life. Today, you’re not only going to learn the correct way to set goals according to research, you’re also going to identify 1-3 goals for yourself, and I’ll be doing the same thing right along with you.  Have no idea what your goals are or where to even start? Don’t worry; you will by the end of the episode. You’ll apply the latest research every single step of the way.  And that’s not all.  You can access a free companion workbook at melrobbins.com/goals that will walk you through everything we’re talking about so you can go even deeper into this conversation. Expect your goals to change as you listen to this episode, so don’t worry about doing any of this “right.”  By the end of this episode you will have even taken the first steps toward your goal.  How cool is that? I can’t wait. Let’s get started. Xo Mel For full show notes, including all research mentioned in the episode, go to melrobbins.com/podcast. For a free worksheet that dives deeper into the episode and helps you apply what you learn, click here. In this episode, you’ll learn:1:15: How do I set goals the right way?2:56: Why setting goals is so important: the truth from research8:24: The exciting new research about goals from Dr. Birkman that you need to know10:56: My three goals for 202313:05: I’m answering your top question about goals13:27: Four science-backed hacks to use when you’re not sure what your goals are16:20: Three qualities of the best goals21:48: Two components of a goal that you’ve got to have in order to achieve it27:07: What neuroscience says about why your brain needs these two components31:25: The five mistakes we all make when we set and try to achieve goals42:41: A powerful question about goals from Columbia University researchers that you should ask yourself44:57: Why setting a “high-low range goal” will make you more successful50:33: The most important thing you should do once you set a goal53:06: Here’s the crazy irony about achieving your goals Disclaimer

I want this year to be the best year of your life.  So we’re going to talk about the one habit that researchers say has the biggest, overall impact on the quality of your life.  And that habit is learning to be kind and loving to yourself.  We all know we need to learn how to love ourselves, but no one has taught you HOW.  Until now. In this episode, I am teaching you how to start loving yourself with a simple habit that you can add to your morning routine.  I’ve got loads of research to prove why this habit matters and how it will change your life.  And bring your Kleenex. Today I’m not only answering questions from some listeners about self-love, I also invited my husband, Chris, to come on and explain why he thought this habit was so stupid when I first shared it with him.  The conversation took a turn that I was not expecting. It gets very personal and both Chris and I end up crying. He shares details about a period of his life where the shame and sense of failure were so palpable that he couldn’t even look himself in the mirror. I’m so proud of him, and moved by his vulnerability. This is an episode every man, boy, or anyone who identifies as male needs to hear. It’s not just we women who struggle with self-love; the men in your life are struggling, too. That’s why we all need to be practicing this habit every single morning.  You’re going to learn that love is not something you feel; it’s something you must demonstrate. And that’s what I’m going to teach you to do.  You’ll want to listen until the very end, because you’ll meet a woman whose entire life trajectory changed by simply trying this habit once. Want to learn more? All of the research - and there’s a lot of it - is linked in the show notes at melrobbins.com/podcast. And if you want to watch a longer, unabridged version of this episode, visit my YouTube channel. Xo Mel In this episode, you’ll learn: 1:50  The habit that has changed the lives of thousands of people3:50 HOW do I love myself?4:28 Why it’s so hard to love yourself5:11 The secret to self-love6:04 What the science says about why you should do this after brushing your teeth7:05 50% of people find it impossible to do this9:30 Learn about neurobics and how it helps you learn a new habit faster.12:22 The dopamine hit that boosts your mood14:09 What you tell yourself every time you do this one habit15:25 One study about how this habit creates winning teams16:40 How this habit helped kids perform better and work longer20:48 Why my husband, Chris, thought this habit was ridiculous at first22:20 The profound insight Chris had when he took the 5-day challenge25:19 Why you’re going to want to share this with the men in your life25:55 When in his life Chris started to feel like a failure34:00 What all men struggle with36:39 What Chris has to say to all the men out there40:20 Why I sign off every letter and every episode the way I do45:00 The message from a listener that every skeptic needs to hear For full show notes, go to melrobbins.com/podcastTo take the High 5 Challenge, go to High5Challenge.com.Get The High 5 Habit book or eBook.

In this episode, I am sharing 8 brand new studies and exciting new research about simple changes supported by science that can help you improve your day to day life, like… How to cut your gym time IN HALF and still get the same benefits.  The surprising sound researchers say will boost your mood for EIGHT hours.  The research on how mindfulness reduces your anxiety by 30% -  the same as Lexapro. And so much more I’m also joined by Tracey, who leads our research and has helped me produce five #1 Audible Originals and all the science behind it.  She’s found the studies; we are breaking them down together, and having a ball as we do.  This episode is going to make you smarter and is packed with the tactical, simple, and science-backed tools that I know you love learning on this podcast.  Pull up a seat and let’s go. Oh! And one more thing. As always, all of the research - and there’s a lot of it - is linked in the show notes at melrobbins.com/podcast. And if you want to watch a longer, unabridged version of this episode, visit my YouTube channel. Xo Mel  In this episode, you’ll learn:0:13: Why the research studies and science you will learn today matter4:35: Why you can trust the tools you learn on this podcast5:56: Research study #1: A simple action that goes a long way12:32: Research study #2: The way to build strength in just 3 seconds a day19:25: Research study #3: The one sound that boosts your mood for hours 26:43: Research study #4: A powerful tool for anxiety31:35: Research study #5: What a study with 20,000 high schoolers tells us about success36:56: Research study #6: One thing you can do to create lifelong positive memories44:43: Research study #7: How tiny guilty pleasures can strengthen your relationship with your partner52:01: Research study #8: The habit with the largest impact on your quality of life For full show notes, including a links to every single study and citation mentioned on today’s episode, go to melrobbins.com/podcast

Have you ever had one of those years where life seems to punch you in the face? Where one thing after another knocks you down, over and over, until you start to feel like you are never getting back up. Well, that was this past year for me. People I trusted betrayed me. Plus, I was living 150 miles away from my husband and son, alone in Boston during the week for work. I never saw my friends because I was too busy working. I wasn’t exercising. I wasn’t taking care of myself in general. Honestly, I felt really lonely all the time. And looking back at pictures of myself from that time, it’s easy to see all of that in my face. I think we all know that the greatest lessons in life come from the most challenging things that you face. And while it’s true, it’s not easy when you are in the middle of it. This past year taught me 3 invaluable lessons, and today I’m sharing them with you.  I know you’re going to nod along because you know these lessons are true. I don’t know why they are so damn hard to learn, but my hope is that by sharing what I struggled through and what I learned from, it will save you the headache and heartache that this year put me through. Xo Mel  In this episode, you’ll learn: 0:24: The gory details from the hardest year of my life7:02: Lesson #1 from this year8:30: The journal prompt that gave me a wake up call11:43: How to identify the friction in your life and a major warning if you don’t pay attention15:21: Lesson #2 from this year16:55: How this podcast almost never came to be22:36: The epiphany our son Oakley had27:04: If you’re tired of your excuses… try THIS28:49: Lesson #3 from this year32:31: The mental health crisis I experienced this year and what it taught me For full show notes, go to melrobbins.com/podcast 

I’ve got a very special invitation for you today. Grab a spot on the couch next to me and my family here in Southern Vermont.  Join our family as our three kids discuss all the parenting mistakes Chris and I made – and the things we did that built trust and brought us all closer. I’m really excited and proud to share this with you, even though there are moments where my kids absolutely school me. They also share wisdom and insights that are so profound, you’ll hear Chris break down and cry. This really isn’t a conversation about parenting at all. It’s about how you create a close and meaningful connection with anyone. So whether you’re wondering how to get closer to your family or your friends, everything we discuss applies to all relationships. This episode goes deep – we cover drinking, drugs, addiction, and what to do when teenagers stop talking to you or someone you love is dating someone that you don’t like. And, since so many of you have written in asking about my approach to parenting after hearing our kids on various episodes of this podcast, I’m also sharing our parenting philosophy. My family is getting real and raw in this discussion, and we’re inviting you to be a part. So join us. I can’t wait to hear your thoughts on this episode, and one thing you might want to consider is listening to it with your family. I guarantee you, it will spark very interesting discussions. Xo Mel  In this episode, you’ll learn: 0:32: Why I recorded today’s episode3:25: Meet the Robbins family6:02: You keep asking: How are my kids so open with me?7:30: A frank discussion on drinking12:33: Why people don’t listen to you14:10: What Chris and I think the whole point of parenting really is18:27: Let’s talk about addiction, including groundbreaking new research from Mt. Sinai25:15: Our #1 piece of advice that will keep people honest with you30:55: What we mean when we say people in your life are “lie detectors”33:07: Why showing your feelings to loved ones is so powerful36:58: How to build connection with anyone40:52: When you keep repeating patterns you wish you could break44:44: Why you need to let kids be themselves50:52: Why you shouldn’t let people bounce from uncomfortable situations52:39: “I don’t like who my kid is dating” – advice that applies for any relationship1:01:52: Our #1 piece of advice for you For full show notes, go to melrobbins.com/podcast 

I know you’re busy. Which is why today’s message is the one thing you need to hear right now. I need this message too. We all do. Because there’s only one thing I want you to do this week: NOTHING. That’s right. I want you to do absolutely nothing. No, I’m not smoking anything funny when I say this. I’m dead serious. Hear me out. There is an art and a science to doing nothing, and we need to put it into our daily lives. All this constant doing is impacting your energy, your drive, your stamina, and your ability to be present, which in turn affects the decisions you make and your relationships. Look at it this way. What are you doing right now? Because I bet you’re scrolling through podcast episodes to listen to as you jump on your Peloton, drive to work, fold laundry, organize your desk, or whatever it is you do when you multitask. You and I live in a world that glorifies productivity and accomplishment. The busier we are, the more important we must be. But all that busyness is not making you happier or healthier. In fact, you’re writing to me every day asking how to deal with burnout and overwhelm. And look, I’m not exactly an expert. I struggle with this too, which is why I wanted to talk about it. I can’t even take a freakin’ bath without feeling the urge to answer emails on my phone (and oftentimes, I do). Like you, I have absolutely no idea how to do nothing. But I know I need to learn how to turn off and unplug, even if it’s just for a minute. This episode is the tough love that we all need. And it won’t require you to take a week off from work or be somebody who meditates all day.  We’re going to talk about how to create moments of peace in your daily life, no matter how complicated it may seem right now. So whether you’re on vacation, studying for exams, running your own company, raising a family, or you’re in between three jobs, this episode is for all of us. And it’s one you deserve. Xo Mel  In this episode, you’ll learn: 0:12: The only thing you should do this week – and why10:02: How to remain hopeful when you’re in the trenches and surrounded by high achievers13:19: The only advice you should be following15:41: Should you listen to people who don’t understand your life?17:36: How I handle jealousy19:25: How to make time for rest when it feels like a guilty pleasure24:00: How to get out of your head and into the moment26:40: What you and I will do at 2:13 pm every day33:29: The difference between laziness and procrastination (and how it applies to you) For full show notes, go to melrobbins.com/podcast