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The Mel Robbins Podcast

The Mel Robbins Podcast

Written by: Mel Robbins
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About this listen

 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes of The Mel Robbins Podcast ad-free. Start a free trial now on Apple Podcasts or by visiting siriusxm.com/podcastsplus.SiriusXM Hygiene & Healthy Living Psychology Psychology & Mental Health Relationships Self-Help Social Sciences Success
Episodes
  • Do THIS Every Day to Rewire Your Brain From Stress and Anxiety

    Do THIS Every Day to Rewire Your Brain From Stress and Anxiety
    Apr 27 2026
    What you learn today will make you forever calmer and more in control of your emotions. If you’ve ever had a moment where you thought: “Why does one email, one comment…ruin my day?” “Why do I always get overwhelmed by the littlest things?” “Why am I like this?” This conversation gives you the answer. In this episode, Dr. Burke Harris explains why so many of the patterns you hate, like being reactive, shutting down, people-pleasing, not being able to follow through, and feeling dread for no reason, are not your “personality flaws” – and give you the truth. Dr. Nadine Burke Harris, MD is one of the most important voices in trauma science and public health. She’s a pediatrician, who conducted pioneering research on Adverse Childhood Experiences (ACEs), the founder of the Center for Youth Wellness, and the former Surgeon General of the State of California. She is here to tell you that your body is running an overactive stress response that got wired in childhood, and never got turned off. Dr. Burke Harris gives you research-backed tools that help your body re-regulate, calm down, and feel safe, so stress stops driving your life. You will be able to start rewiring your nervous system today, with one powerful, 3-word sentence you can say to yourself. It takes less than a few minutes and reverses the feelings that make life harder than it should be. In this episode, you’ll learn: -Why you shut down sometimes, get emotional, “triggered”, or overwhelmed (and why it’s not your fault) -Why you procrastinate even when it feels bad -How childhood trauma affects health across a lifetime -Why trauma is (Mel had it wrong for decades) and how childhood trauma is keeping you stuck -How to help your body return to balance after being upset -The 3 essential words that rewire your nervous system -The 7 evidence-based things you can do to regulate your nervous system -How to support someone you love who’s stuck, shut down, or overwhelmed in their life This episode is hopeful, practical, and empowering. You will get a playbook that helps you rewire your nervous system so you feel less stress and more in control of your emotions. When you finally understand what’s happening in your body, you can have a different life. 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: Why You Feel Lost in Life: Dr. Gabor Maté on Trauma & How to Heal Connect with Mel: Order Mel’s new product, Pure Genius ProteinGet Pure Genius Protein at TargetGet 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.
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    1 hr and 15 mins
  • My Process For Achieving Goals: How to Change Your Life in 5 Simple Steps

    My Process For Achieving Goals: How to Change Your Life in 5 Simple Steps
    Apr 23 2026
    Do you want to know how to set goals you can actually achieve? Do you want the two science‑backed requirements that determine whether goals succeed or fail? Or do you feel stuck, overwhelmed, and unsure what you even want anymore? This episode is a step‑by‑step, research‑backed framework for setting goals that give you clarity, motivation, and momentum. You’ll learn how to choose the right goal and how to start pursuing it immediately. By the end of this episode, you won’t just feel inspired – you'll have already taken action. If you’ve ever felt overwhelmed, out of control, or like your life is running you instead of the other way around, this episode is for you. Whether you’re exhausted, stuck in reaction mode, caring for everyone else, unsure what you want anymore, or feeling disconnected from yourself, this episode will show you exactly how to take back control – starting today. This episode delivers the most important guidance you need to hear right now. It will teach you the 5 essential rules for setting and achieving personal goals - the skills no one ever taught you, but everyone needs to reclaim their time, energy, and sense of control. And it’s your guide to taking control of your life: how to choose a goal that actually matters to you, how to pursue it in a busy life, and how to keep going even when motivation fades. Today, Mel breaks down decades of research from psychology, neuroscience, and behavioral science and shows how she’s used these five rules to achieve her own goals. In this episode, you’ll learn: -The counterintuitive reason setting one meaningful personal goal can immediately help you feel more in control -The 5 research‑backed rules that make goals stick - even if you’re exhausted or short on time -How to choose a goal that’s truly yours (and not something you think you “should” want) -Why writing your goal down and visualizing it rewires your brain to follow through -The difference between the will (your why) and the way (your plan) -Why consistency beats intensity - and how to keep going even after setbacks -How personal goals become an anchor in the storm when the world feels heavy After listening, you’ll walk away with clarity, a sense of direction, and a simple plan to start pursuing something meaningful - even if life feels full right now. This is practical, research‑backed guidance that actually works. If you’re ready to stop feeling overwhelmed and start taking control of your life again, this episode is where it begins. For more resources related to today’s episode, click here for the podcast episode page. In the episode, Mel mentioned Pure Genius, the company she co-founded that is one of her personal goals. You can learn more here. If you liked the episode, check out this episode with James Clear: The Science of Making & Breaking Habits: How to Change Your Life in 1 Month 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.
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    1 hr and 10 mins
  • Stanford Luck Researcher: How to Manifest the Life You Want

    Stanford Luck Researcher: How to Manifest the Life You Want
    Apr 20 2026

    In today’s episode, a Stanford neuroscientist is going to teach you exactly how to manifest the life you want – by becoming a luckier person.

    Dr. Tina Seelig has spent 25+ years at Stanford, where she also earned her PhD in the science of neuroplasticity, studying leadership, success, neuroscience, and luck.

    She's written 18 books, including her newest, What I Wish I Knew About Luck – and after this conversation, you will never see luck the same way again.

    In it, she breaks down something most people get completely wrong:

    You may believe that luck is something you have, or you don't.

    As Dr. Seelig will teach you today, there is a science to luck. And when you understand it, and start using it, you can create a life that feels a whole lot luckier.

    In this conversation, you’ll learn:

    -What research reveals about lucky people

    -The #1 mindset shift that separates lucky people from everyone else

    -The difference between fortune (what happens to you) and luck (what you create)

    -The 3-step framework to creating luck: build your sailboat, recruit your crew, hoist the sail

    -The 6 kinds of risk (and how your risk profile might be keeping you stuck)

    -Why asking for a “5-minute favor” can change your entire life

    -Simple ways to “stir the pot” this week so new opportunities can find you

    Dr. Seelig isn't ignoring reality. A lot of life right now doesn’t feel lucky. Everything is more expensive. Jobs are harder to get. Headlines are scary. Owning a home feels out of reach. That is real. And Dr. Seelig acknowledges all of it.

    And still she says this: There are practical, everyday things you can do - even when you feel stuck in the thick of it - that can change your luck and the direction of your life.

    If you’ve been telling yourself, “Nothing ever works out for me,” this episode is your wake-up call. If you follow the formula that Dr. Seelig is sharing with you today, there is no doubt that you will have a better and luckier life - because you will have created it.

    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: Unlock Your Brain’s Hidden Power: 6 Tools to Boost Focus, Confidence, and Creativity

    Connect with Mel:

    • Order Mel’s new product, Pure Genius Protein
    • Get Mel’s newsletter, packed with tools, coaching, and inspiration.
    • Get Mel’s #1 bestselling book, The Let Them Theory
    • Watch the episodes on YouTube
    • Follow Mel on Instagram
    • The Mel Robbins Podcast Instagram
    • Mel's TikTok
    • Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
    • Disclaimer

    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
    Show More Show Less
    1 hr and 5 mins
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