Why do you love the way that you love? How do you have the best relationships of your life (including the one with yourself)?Today, Mel sits down with expert in attachment theory Thais Gibson to explain the framework to improve any relationship in your life.Her work on the subconscious mind and personal transformation will empower you to set better goals and have happier and healthier relationships. Topics discussed include:How to have secure and healthy relationships (including your relationship with yourself)What your “attachment style” means and the 4 typesHow your subconscious mind drives a lot of what you doWhat love is supposed to look likeHow your attachment style impacts your personal goal-settingThe biggest limiting beliefs from childhood (which one is yours?)How to figure out your attachment styleHow to make your attachment style “secure”The difference between “core wounds” and “core needs”The 2 things you did in childhood that made you a people-pleaserHow to feel less anxious and overwhelmed in relationshipsHow your fear of abandonment shows up in your relationshipsThe one question to ask yourself before you argue with your partnerWhat your new love interest needs if they have a hard time trustingHow to reprogram your subconscious mind for healthier relationshipsYou can purchase Thais’s latest book, Learning Love: Build the Best Relationships of Your Life Using Integrated Attachment Theory, here: https://a.co/d/i2Ae9vG Follow Thais Gibson:Instagram: instagram.com/thepersonaldevelopmentschoolYouTube: youtube.com/@ThePersonalDevelopmentSchool Watch the podcast episodes on YouTube: https://bit.ly/45OWCNrCheck out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow Mel:Instagram: https://bit.ly/3QfG8bbThe Mel Robbins Podcast Instagram: https://bit.ly/49bg4GPLinkedIn: https://bit.ly/46Mh0QBTikTok: https://bit.ly/46Kpw2vSign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to the episode page here.Disclaimer

Want to feel more at peace, in control, and calm in just 15 minutes?If you listen to this meditation for 21 days in a row, you will reprogram your subconscious mind.You will leave feeling free of thoughts, patterns, and behaviors that weigh you down.Today, counselor, expert in attachment styles, and bestselling author Thais Gibson is walking you through a meditation that has helped over 31,000 people.Thais created this as a very special bonus for listeners of The Mel Robbins Podcast.This is a must-listen.The full-length companion episode with Thais, which goes deep into attachment styles, how to identify yours, and ways to heal, is called “Why Do I Love The Way That I Love: Attachment Styles Explained.”Be sure to listen to that next.And to get the full effect of this meditation, bookmark it and listen to it every morning for 21 days in a row. You can purchase Thais’s latest book, Learning Love: Build the Best Relationships of Your Life Using Integrated Attachment Theory, here: https://a.co/d/i2Ae9vG Follow Thais Gibson:Instagram: instagram.com/thepersonaldevelopmentschoolYouTube: youtube.com/@ThePersonalDevelopmentSchool Watch the podcast episodes on YouTube:  https://bit.ly/45OWCNrCheck out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow Mel:Instagram: https://bit.ly/3QfG8bbThe Mel Robbins Podcast Instagram: https://bit.ly/49bg4GPLinkedIn: https://bit.ly/46Mh0QBTikTok: https://bit.ly/46Kpw2vSign up for my newsletter https://bit.ly/46PVnPs Want more resources? Go to the episode page here.Disclaimer

Want to boost your reading speed by 30%–50%?Want to learn faster?What if you never forgot where you put your keys again?Mel sits down with world-renowned brain coach Jim Kwik to help you boost your brainpower with his science-backed tools, tips, and strategies. In this episode, they discuss:How your brain is more powerful than you thinkThe best ways to retain informationHow to read 50% faster with ONE simple tool3 tricks to always remember where you put your keysHow to remember someone’s nameJim’s proven 3M framework 10 simple steps for a better brainThe best foods for increased brain powerHow to be MORE productive but work LESS How exercise impacts brain functionHow to crush any job interview How to memorize a speech in one dayWhy you need to always be a student You can get Jim’s book, ‘Limitless: Upgrade Your Brain, Learn Anything Faster, and Unlock Your Exceptional Life’, here: https://a.co/d/8fmevBP Follow Jim Kwik: Instagram: instagram.com/jimkwikWebpage: jimkwik.com Watch the episodes on YouTube: https://bit.ly/45OWCNrCheck out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow Mel:Instagram: https://bit.ly/3QfG8bbThe Mel Robbins Podcast Instagram: https://bit.ly/49bg4GPLinkedIn: https://bit.ly/46Mh0QBTikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to my podcast page at www.melrobbins.com/podcasts/episode-128 Disclaimer

Are you always the one who is late for everything?Do you find yourself procrastinating, no matter how hard you try to stay focused?Does managing your time to get everything done feel impossible?Mel sits down with THE world’s leading researcher on procrastination.Dr. Joseph Ferrari is a distinguished Professor of Psychology at DePaul University in Chicago, where he has spent nearly three decades researching with colleagues around the world about why we procrastinate. Today, he’s sharing those surprising findings with you. Topics discussed include:How research defines procrastination. (It’s not what you think.)Why procrastination is an epidemic.How procrastinators see the world.The difference between someone who procrastinates and a procrastinator.Signs you may be a chronic procrastinator.How the Premack Principle helps you get stuff done.The REAL reason you procrastinate.Why “social esteem” is so important to procrastinators.The ONE word that can change how you think about yourself.A powerful strategy to use when you feel stuck.The link between procrastination and perfectionism.The difference between an excuse and a legitimate reason.How to deal with procrastinators in your life. You can purchase Dr. Ferrari’s latest book, Still Procrastinating, here: https://shorturl.at/aJPR0Watch the podcast episodes on YouTube: https://bit.ly/45OWCNrCheck out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow Mel:Instagram: https://bit.ly/3QfG8bbThe Mel Robbins Podcast Instagram: https://bit.ly/49bg4GPLinkedIn: https://bit.ly/46Mh0QBTikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to my podcast page at melrobbins.com/podcast.Disclaimer

Want to know the hack that will make you more successful in 2024? Today, Mel is offering you a masterclass in business at zero cost. By walking you through her learnings and lessons, you will receive the coaching you need to uplevel in business and in life.  Topics discussed include:One thing you need to stop doing today to stay motivated.The 3 most important aspects of business.How to overcome “slow” times in your business.Mel’s 4-part framework to help you decide whether to quit or keep going.How to upgrade your business.Why your marketing strategy isn’t working.How to keep motivation and focus.One important hack to help you stop procrastinating.3 questions to ask yourself if you’re thinking of starting a business.The ONE question you should ask yourself when feeling lost or stuck.How to identify when you do your most productive work.Mel’s biggest career strategy that will help you launch yours.How to reach more people with your business.3 words that BUILD confidence.The 3 science-backed ways to build your confidence, starting today.2 myths and 2 mistakes to avoid when launching your business.How to know when to go into your business full-time.The #1 investment in your business that will surprise you.Mel’s daily routine for success.How to balance being a parent and an entrepreneur.What to do with moments of hesitation.Follow The Entrepreneur's Studio here: theentrepreneurs.studio/Listen to The Entrepreneur's Studio here: podcasts.apple.com/us/podcast/the-entrepreneurs-studioWatch the podcast episodes on YouTube: https://bit.ly/45OWCNrCheck out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow Mel:Instagram: https://bit.ly/3QfG8bbThe Mel Robbins Podcast Instagram: https://bit.ly/49bg4GPLinkedIn: https://bit.ly/46Mh0QBTikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to my podcast page at melrobbins.com/podcast.Disclaimer

Want to learn how to be a happier and more successful version of yourself… from the psychiatrist that Lady Gaga says “saved her life?” Mel sits down with Stanford-trained psychiatrist, trauma expert, and best-selling author Dr. Paul Conti to help you improve your mental health and be happier in 2024. Topics discussed:Toxic self-talk starts in childhood.Cotard’s Syndrome: The extreme side of negative self-talk.Your thoughts become your reality.What to do when you feel like a failure or doomed to bad luck.Feel happier when you say THIS to yourself.5 strategies for changing your inner dialogue.The one area where computers are better than the human brain.Why you HAVE to process your childhood trauma.What to do with a panic attack.The ONE thing you need to know about change.What an umbrella has to do with how you think about yourself. Purchase Dr. Conti’s book, Trauma: The Invisible Epidemic, here: https://www.amazon.com/Trauma-Invisible-Epidemic-Works-Heal/dp/1683647351Check out his website here: https://drpaulconti.com/Watch the episodes on YouTube: https://bit.ly/45OWCNrCheck out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow me:Instagram: https://bit.ly/3QfG8bbThe Mel Robbins Podcast Instagram: https://bit.ly/49bg4GPLinkedIn: https://bit.ly/46Mh0QBTikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPsWant more resources? Go to my podcast page at melrobbins.com/podcast.Disclaimer

Do you want to reset your health?Are you ready for more energy and better overall health?Do you want to start seeing results in 5 days (or less)?In today’s episode, Mel is joined by double-board certified Dr. Amy Shah for Part 2 of her masterclass on how to optimize your gut health.Dr. Amy, a medical doctor trained at Harvard, Cornell, and Columbia University, is an immunologist and leading expert in women’s hormonal health and nutrition.She’s giving you her proven 5-step method to heal inflammation, reset your natural hormone balance, and heal food sensitivities.Learn how to use the power of your gut microbes to help digestion, gain mental clarity, and decrease your stress levels. In this episode, Dr. Amy discusses topics like:What a gut microbiome is.Why science says your gut microbiome is the key to better mental and physical health.The scientific link between gut health and depression, cancer, and heart diseases.What the brain-gut connection is and why it’s essential to your health.What to do after your overindulgence in holiday food and drinks.The reason you can’t properly digest food.What makes your gut bacteria “upset” and what keeps them "happy"?How healthy aging is directly connected to your gut biome.Why stress can make you bloated.The reason 1 in 7 people experience bloating once a week.How gut health impacts a woman's hormone health.The difference between fiber and insoluble fiber.Which natural fiber do you need in your diet for improved digestion?The only type of bread that heals your gut.What intermittent fasting is and why it improves gut health.The one thing you should know about your circadian rhythm.Dr. Shah's 5-day reset protocol and why you need it to reset your gut health.3 things you should do every day for optimal gut health.What the best probiotic for your body is.The foods your gut bacteria love to digest.Why bonding with someone is a love language for your gut health.What an elimination diet is and why you need to do it.3 foods you should consider removing from your diet for 7 days.How many days it really takes to reset your gut.Why crazy diets are not working to “reset” your gut.Why your daily probiotic pill isn’t really working. You can purchase Dr. Shah’s book, ‘I'm So Effing Hungry: Why We Crave What We Crave – and What to Do About It’, here: https://a.co/d/7mTXT2F Follow Dr. Shah:Instagram: instagram.com/fastingmdWebpage: amymdwellness.com Watch the episodes on YouTube: https://bit.ly/45OWCNrCheck out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow me:Instagram: https://bit.ly/3QfG8bbThe Mel Robbins Podcast Instagram: https://bit.ly/49bg4GPLinkedIn: https://bit.ly/46Mh0QBTikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to my podcast page at melrobbins.com/podcast.Disclaimer

What is bloating, and why don’t your pants fit after just one meal?What are the 10 foods to avoid when you feel bloated?What is gut health, and how can you improve yours?Today Mel is joined by double-board certified Dr. Amy Shah, who is here to explain bloating and optimal gut health in a way that you can understand and easily apply to your life.Dr. Shah, a medical doctor trained at Harvard, Cornell, and Columbia University, is an immunologist and leading expert in women’s hormonal health and nutrition.She is giving you all the tools you need, including her 3-step plan to get long-term relief from bloating. In this episode, Dr. Amy discusses:What bloating is; why and when it happens.3 symptoms of being bloated.10 foods notorious for causing bloating.The one food that bloats everyone.Why bloating can be worse during menopause or menstruation.How to tell if you are bloated vs. gaining weight.What “water weight” is and how to avoid it.What a “distended belly” is and where it comes from.2 everyday (non-food) things that cause bloating and how to avoid them.3 foods you should not eat when you are bloated.The pill you are taking that surprisingly may make you bloated.One type of food that 68% of the world is intolerant of and doesn’t know.Why alcohol bloats most of us.Why you shouldn’t take Advil after a night of drinking.Why sleep is so essential for reducing bloating.What gut bacteria are and how to know when they’re upset.What a food elimination diet is, why you need one, and how to safely try it.Why fasting for 12 hours is essential for a gut reset.Dr. Shah’s 3-F plan and why you should start your day this way to reduce bloating.What the best probiotic is. (Hint: you can’t buy it.)The surprising experience Mel’s daughter had with “bad” gut bacteria.How anxiety and depression can be tied to gut health. You can purchase Dr. Shah’s book, ‘I'm So Effing Hungry: Why We Crave What We Crave – and What to Do About It’, here: https://a.co/d/7mTXT2F Follow Dr. Shah:Instagram: instagram.com/fastingmdWebpage: amymdwellness.com Watch the episodes on YouTube: https://bit.ly/45OWCNrCheck out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow me:Instagram: https://bit.ly/3QfG8bbThe Mel Robbins Podcast Instagram: https://bit.ly/49bg4GPLinkedIn: https://bit.ly/46Mh0QBTikTok: https://bit.ly/46Kpw2vSign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to my podcast page at melrobbins.com/podcast.Disclaimer

How do you have a “healthy” fight with your family?How do you repair a relationship with someone you love?Today Mel is joined by her husband Chris, their daughter Kendall, and their son Oakley to answer listener questions about all kinds of relationships.This is the perfect episode to listen to with your family. You’ll hear the Robbins’ insightful, powerful, fun, and sometimes hilarious advice on how to get along with and love everyone in your family. Hear Mel unpack the 4 important lessons she learned from a silly fight she had that morning with her daughter, Kendall (note: there is some cursing). In this conversation, Mel, Chris, Oakley, and Kendall discuss:The 4 important life lessons Mel learned from her fight with Kendall.How to use the Let Them Theory to diffuse fights with family.A smart relationship “trick” from a therapist that Mel and Chris love.Mel’s funny story of how she ran into Reese Witherspoon.How to repair a damaged relationship with your child.When and how to apologize to your family.What to do when someone you love is always angry at you.The real reason you treat your family worse than you treat strangers.What strengthens most parent-kid relationships?What happened when guilt made Kendall do something she didn’t want to?What to do when your kids don’t talk to you.The reason family members start a fight.The right moment to bite your tongue in an argument.The one thing that will stop you from “advice vomiting” on your kids.The phrase you need to repeat to yourself when you feel left out of your friend group. (Or when you just miss your friends.)What you need to know that will help you feel more confident after a move to a new home or school.What happens the moment you meet your idol. (It’s not what you think.)Watch the episode on YouTube: https://bit.ly/45OWCNrCheck out my book, The High 5 Habit: https://a.co/d/g1DQ8PtFollow me:Instagram: https://bit.ly/3QfG8bbThe Mel Robbins Podcast Instagram: https://bit.ly/49bg4GPLinkedIn: https://bit.ly/46Mh0QBTikTok: https://bit.ly/46Kpw2vSign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to my podcast page at melrobbins.com/podcast.Disclaimer

Is it possible to be around narcissistic people and not lose your power? Especially when it's your mom, dad, ex, or boss who’s acting toxic?Today, Mel is joined by Rebecca Zung, an expert on narcissism and a globally recognized high-conflict negotiator. Rebecca is also a top-ranked trial lawyer who has studied narcissism so that she could win against them in the courtroom. She’s written the playbook, SLAY the Bully: How to Negotiate with A Narcissist and Win. She is here to make the case that you CAN stay in power no matter how toxic the people are around you. And by following her 4-part plan, you can even win when dealing with narcissism. In this conversation, Rebecca discusses topics like:Narcissism: what is it?The 3 types of narcissism.What a covert passive-aggressive narcissist is.What a malignant narcissist is.What a grandiose narcissist is.The link between narcissism and divorce.The exact phrases that can change the dynamic between you and a narcissist.The top 3 sentences to disarm a narcissist without causing rage.Why “cutting off” a narcissist won’t work.The physical symptoms you can have when dealing with a narcissist.Why being “the victim” is keeping you trapped.What narcissistic supply is and why it is so important.The 2 ways a narcissist gets their “narcissistic supply".What happens in a narcissistic brain in childhood that flips a switch.The tie between trauma and narcissism.What the 4 non-verbal triggers for any narcissist are.Why a narcissist is just an 8-year-old throwing a tantrum.The reason why a narcissist actually fears you.The definition of love bombing and why it’s so addictive.What the 3 phases of a narcissistic relationship are.How you can be physiologically addicted to a ‘love bomber’ (it’s as addictive as cocaine).What narcissistic rage is and why it happens.What your 3 options are in a relationship with a narcissist.What happens when you become the focus of narcissistic rage.What those passive-aggressive or back-handed comments mean to a narcissist.What triangulation is, and how to protect yourself.The biggest myth about narcissists.The real reason why narcissists string you along.The 4-step process to getting your power back from a narcissist.The $2M apology.What to do when a narcissist is raging at you.When it's okay to tell a narcissist what they need to hear.The 3 things to stop doing now in a narcissistic relationship.How to respond to an accusatory email at work.What you need to know about negotiating with a narcissist.Why saying “I’m anticipating…” disarms any narcissist.The first boundary you need to create with a narcissist.What to look for as signs that you are dating, engaged to, or married to a narcissist. You can purchase Rebecca’s book, ‘SLAY the Bully: How to Negotiate with a Narcissist and Win’, here: https://a.co/d/bLWp5YZ Follow Rebecca Zung:Instagram: instagram.com/rebeccazungWebpage: rebeccazung.comWatch the episodes on YouTube: https://bit.ly/45OWCNrCheck out my book, The High 5 Habit: https://a.co/d/g1DQ8PtFollow me:Instagram: https://bit.ly/3QfG8bbThe Mel Robbins Podcast Instagram: https://bit.ly/49bg4GPLinkedIn: https://bit.ly/46Mh0QBTikTok: https://bit.ly/46Kpw2vSign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to my podcast page at melrobbins.com/podcast.Disclaimer

Does this doctor have the health secret you’ve been looking for? Does people-pleasing really make you sick?Dr. Neha Sangwan is an internal medicine physician, bestselling author, and accomplished researcher.Today, Mel sits down with Dr. Sangwan to learn the truth about people-pleasing. Topics discussed include:People-pleasing: What it is.Are you a “yes” person?The difference between “going with the flow” and people pleasing.Why avoiding conflict makes you a people-pleaser.What your “childhood blueprint” is and how it shapes adulthood.People pleasing and the link to illness.What your parents did or said to turn you into a people-pleaser.Why people-pleasing is a coping mechanism.Why you can’t deal with other people’s discomfort.How to trace your people pleasing back to a single moment in time.Why being stressed, irritated, and tired is a sign that you are a people-pleaser.Why being a control freak may be a sign of people pleasing.How to unlearn people pleasing.How every conflict in your life traces back to childhood trauma.What happens, from a medical perspective, when you have an unresolved conflict?The secret reason you’re an overachiever.How to stop your people-pleasing behavior at work and set better boundaries.What it really means when you resent the people you love.Why people-pleasing is a “protection tool” you learn to use in childhood.The link between chronic worry and people pleasing.The simple 3-part framework Dr. Sangwan uses to say "no" when you mean "no".How 80% of all illnesses are caused by stress.The 5 questions you should ask yourself to understand what your body is really trying to signal to you. You can purchase Dr. Sangwan’s book, ‘TalkRx: Five Steps to Honest Conversations That Create Connection, Health, and Happiness’, here: https://a.co/d/iaVNwiL Download a FREE audio chapter from ‘TalkRx: Five Steps to Honest Conversations That Create Connection, Health, and Happiness’, here: intuitiveintelligenceinc.com/mel Follow Dr. Sangwan:Instagram: instagram.com/doctornehaWebpage: intuitiveintelligenceinc.com Watch the episodes on YouTube: https://bit.ly/45OWCNrCheck out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow me:Instagram: https://bit.ly/3QfG8bbThe Mel Robbins Podcast Instagram: https://bit.ly/49bg4GPLinkedIn: https://bit.ly/46Mh0QBTikTok: https://bit.ly/46Kpw2vSign up for my newsletter: https://bit.ly/46PVnPs  Want more resources? Go to my podcast page at melrobbins.com/podcast.Disclaimer

Wouldn’t it be nice if there was a way to not get so annoyed or frustrated with the people that you love?There is. It’s called the “Let Them” theory. Mel discovered it while arguing with her son about a taco stand, and she hasn’t stopped using it since.She first explained the “Let Them” theory in a 60-second reel on Instagram. 63 million views later. The verdict is in. Everyone loves the “let them” theory.Today, Mel is in the studio, taking your calls live and teaching you 6 ways to improve any relationship with the “Let Them” theory.In this episode, you hear Mel cover topics like:How to handle a mother-in-law who is not supportive.Feeling left out? Good. You need better friends.Why moving in with your parents is better than living with an ex.What to say when your sibling wants to gossip about your mom.Why being the family peacekeeper creates a war inside you.How to stop being the “fixer” in your relationships.The truth about addiction in a family and the role you need to play.Why your dad’s gambling problem isn’t yours to fix.How rescuing people robs them of the problems they need to face.What to do when your parents’ marriage is in crisis.How to tell a friend you are sick of hearing about their relationship drama.Why you shouldn’t be the “therapist” for your friend group.Why it's normal for friends to drop you when you start drawing boundaries.The art of putting yourself first: “Let me” be happy for a change. Watch the episodes on YouTube:  https://bit.ly/45OWCNrMy book! The High 5 Habit  here:  https://a.co/d/g1DQ8Pt Follow me:Instagram: https://bit.ly/3QfG8bbThe Mel Robbins Podcast Instagram: https://bit.ly/49bg4GPLinkedin: https://bit.ly/46Mh0QBTikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs   Want more resources? Go to my podcast page at melrobbins.com/podcast.Disclaimer

Want to know what it really takes to launch, build, and sell a $255 million-dollar business in ten years flat? Do you have a good idea, but you think you “have no business being in business”?In this new episode, Mel sits down with the founder of Drybar, Alli Webb, and takes you on a riveting tour of how a stay-at-home mom who had ‘no business being in business’ made $255 million in 10 years. You’ll hear the entire messy truth and all the hard-won advice, from the exciting start of her business to the disastrous ending of her second marriage.Alli is a NYT bestselling author, badass businesswoman, co-founder of the iconic brand Drybar, and two other successful companies. Learn about the immense sacrifices she made in her relationships, the shaky financial situations she navigated, and the specific decisions she made as a businesswoman that accelerated the growth of this iconic brand. In this conversation, you’ll learn:Why your childhood dream job is probably the key to success.How your big idea is right in front of your face.Starting a business starts with you: your idea, your skill set, your purpose, and your gut instinct.All amazing business ideas share this ONE thing.Her parents' business advice for her: find a good man.How to juggle kids while having a side hustle.Why starting a business with your spouse is a bad idea.Why she didn’t call off the wedding (and probably should have).Why she jumped into her second marriage too soon.The HARSH dating advice Mel delivers to Alli.Why she trusted her business instincts but not in her relationships.How being a hairdresser prepared her to be a CEO.Why she’s sharing the messy truth now.The text she sent Mel at her lowest point.The part of the interview that she “wanted to cut".Why she names the hairstyles at Drybar after drinks.Her take on imposter syndrome.How to face your fear of failure.How to say ‘f*** it’ and try something new.How to double your productivity and leverage your time.What passion is and why it’s so personal.What she learned from her mistakes.How a business owner is only as good as her team.What not to do when creating a blended family.How she lost herself in her last marriage.How she handles a “no” in business. And a big shoutout to Alli. It’s very easy to talk about your wins; Alli is giving you a huge gift by sharing her personal losses too. You can get Alli’s book ‘The Messy Truth: How I Sold My Business for Millions but Almost Lost Myself’ here: https://a.co/d/cuYHOGv Follow Alli Webb:Instagram: instagram.com/alliwebbWebpage: ALLI WEBB Watch the episodes on YouTube:  https://bit.ly/45OWCNr My book! The High 5 Habit  here:  https://a.co/d/g1DQ8Pt Follow me:Instagram: https://bit.ly/3QfG8bbThe Mel Robbins Podcast Instagram:  https://bit.ly/49bg4GPLinkedin:  https://bit.ly/46Mh0QBTikTok:  https://bit.ly/46Kpw2v Sign up for my newsletter:  https://bit.ly/46PVnPsWant more resources? Go to my podcast page at melrobbins.com/podcast.Disclaimer

Are you tired of feeling anxious?Want to know a simple way to boost your confidence?Do you need better boundaries with your family?Buckling under the pressure of college applications, a job search, or other big life decisions?Listeners from around the world have been writing in about these issues,  asking specifically for both Mel’s advice and her 18-year-old son Oakley’s young adult perspective.This is a fantastic conversation to listen to as a family. It will give you amazing insight into issues you may be facing as well as eye-opening honesty about how the young adults in your life are thinking about these topics. In this conversation, Mel and Oakley discuss topics like: How to properly support someone you love with anxietyWhen to know if it’s time to break up with someoneIf it’s possible to stay friends with an exHow to create boundaries with your familyWhen you should be worried someone is spending too much time aloneA really interesting take on gamingHandling the pressure of college applications, divorce, job search, or finding your purposeHow to talk to your kid about alcohol: surprising boundaries you can use to protect the ones you loveWhat to do to get someone talking when they are not talking to youSpecific advice on building confidence as a young adultMistakes divorcing parents makeHow to have a tough conversation with your parentsCalming words for someone going through a hard timeA short visualization exercise to calm anxietyA fun and free way to get closer to your familyA young adult perspective on hazing and bullying and why you should always get your parents involvedWatch the episodes on YouTube: https://bit.ly/45OWCNrMy book! The High 5 Habit here: https://a.co/d/g1DQ8Pt Follow me:Instagram: https://bit.ly/3QfG8bbThe Mel Robbins Podcast Instagram: https://bit.ly/49bg4GPLinkedin: https://bit.ly/46Mh0QBTikTok: https://bit.ly/46Kpw2vSign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to my podcast page at melrobbins.com/podcast.Disclaimer

Are you getting the sleep you need? Do you wish you could improve your sleep, but you’re not sure how? Dr. Gina Poe is an accomplished researcher and trained neuroscientist with a PhD in basic sleep. Currently a professor at UCLA, Dr. Poe has been researching the functions of sleep for over 30 years and has authored nearly 200 publications on the topic. Today, Dr. Poe is here to answer your questions like, Why do you sleep? What is your brain doing as you sleep? What is REM sleep? What are sleep cycles? What are circadian rhythms? And perhaps most importantly, you’ll get 5 research-backed recommendations from Dr. Poe on how anyone, including you, can not only improve their sleep but also get a “perfect” night’s sleep, as defined by a neuroscientist. In this conversation, Dr. Poe discusses topics such as:What is the “perfect night's sleep”?How long are you supposed to sleep every night?What is a sleep cycle, and why should you care?What is N1 sleep?What is N2 sleep?What is N3 sleep?What is paradoxical sleep and how can you tell someone’s in that state?What REM sleep really is and how often we must be in it.The physiological and neurological difference between being awake and asleep.What a neurotransmitter is and how it changes composition when asleep.What the functions of our brain’s two hemispheres are.How sleep cleans the brain.The connection between sleep and neuroplasticity.The link between sleep and brain health.The scientific reason why they call it “falling” asleep.How sleep directly affects longevity and vitality.Why you don’t remember your dreams.How sleep impacts how we learn during the day.What happens to your body and brain when you close your eyes at night.The one phase of sleep you cannot miss.A neuroscientist's top 5 recommendations for better sleep.What the purpose of vasodilation is.Which hours of sleep are absolutely critical for memory processing.How many hours of sleep you really need for optimal functioning.Why a consistent bedtime is the start of the best sleep of your life.  Follow Dr. Poe: Instagram: instagram.com/poe.gina Webpage: bri.ucla.edu/people/gina-poe-ph-d/Watch the episodes on YouTube: https://bit.ly/45OWCNrMy book! ‘High 5 Habit’, here: https://a.co/d/g1DQ8Pt Follow me: Instagram: https://bit.ly/3QfG8bbThe Mel Robbins Podcast Instagram: https://bit.ly/49bg4GPLinkedin: https://bit.ly/46Mh0QBTikTok:  https://bit.ly/46Kpw2v Sign up for my newsletter:  https://bit.ly/46PVnPs  Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

Are you missing the one thing that would make all the difference in your effort to be healthier? I was. And the thing I was missing was weight training. In this episode, you will learn from Dr. Gabrielle Lyon, a medical doctor who is fellowship-trained in nutritional sciences and geriatrics.  Dr. Lyon is a renowned researcher, pioneer, and founder of the Institute for Muscle Centric Medicine. She is the New York Times best-selling author of Forever Strong: A New, Science-Based Strategy for Aging Well and has decades of experience to share with you. In this conversation, Dr. Lyon discusses topics like: What the heck muscle-centric medicine is.How your muscles are the largest organ in your body and why that matters.The way muscles improve your brain and body health.The connection between your waistline measurement and brain output.The power of protein and what it does for your muscles.What type of protein counts and what doesn’t.How to get the right amount of protein if you are vegan or vegetarian.The amount of protein you need for better hormone balance.Dr. Lyon’s protein recommendations for every meal.The surprising cause of disease and obesity, according to research.How disease may begin in the skeletal muscle.Why building muscle helps you sleep better.The minimum amount of weight resistance that will still give you results.How to begin strength training if the gym intimidates you.Why yoga might not be making your muscles stronger.What leucine is and why you need it to build muscle.Why myokines are so important for muscles, energy, and immune function. You can purchase Dr. Lyon’s book, ‘Forever Strong: A New, Science-Based Strategy for Aging Well’, here: https://a.co/d/3zgEDLB Follow Dr. Lyon: Instagram: instagram.com/drgabriellelyon Webpage: drgabriellelyon.com Watch the episodes on YouTube: https://bit.ly/45OWCNr Check out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow me: Instagram: https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP LinkedIn: https://bit.ly/46Mh0QB TikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs  Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

I was talking sh*t about my daughter and got caught red-handed. Talk about unnecessary drama.We've all been there. And according to today’s expert, this type of conflict is causing more stress than you think.Today, I am joined by Dr. Scott Lyons, a medical doctor, holistic psychologist, and renowned body-based trauma expert. He says there are 6 telltale signs that you’re addicted to stress.I never considered myself to be a person who is addicted to stress until this conversation.Dr. Lyons is certified in more healing modalities than you want me to list and has even created his own body-based trauma therapy called Somatic Stress Release™, taught in over 20 countries.You and I are digging into the fascinating science, research, and psychology of stress. And more importantly, you are going to get the tools you need to remove it from your life.Dr. Lyons will explain why we keep ourselves on edge, why we find ourselves picking fights, gossiping, zombie scrolling, and staying in relationships where drama is present.This is a cycle you need to break. It’s time you slow down and learn:The shocking ways you are addicted to stress.How to deal with drama-addicted friends and significant others.What zombie scrolling, zoning out in front of the TV, and always being on the go say about you.What it means when you always need to be the center of attention.What “revving” is and why you need to stop doing it today.The 3 ways to break free from a stress addiction. If you’ve read this far, it means you want to feel less stress. I want that for you, too.That’s why I can’t wait for you to listen and learn how to remove all the unnecessary drama from your life. Xo, Mel In this episode, you’ll learn:3:28: What exactly does it mean to be ‘addicted to drama’?4:56: Here are the 9 external signs you might be addicted to drama.5:00: If you use these 6 words, you might be addicted to drama.5:15: Do you feel these two emotions when things are calm?5:30: Gossiping is a double-edged sword8:23: How addicts feel inside vs. how they seem to others10:26: What is a revving reflex?11:10: Whoa. I had a major lightbulb moment here.11:50: Addiction to drama is really an expression of trauma.12:57: Mic drop: We chase our drama to avoid our traumas.15:15: How we are reclaiming this word ‘drama’.16:00: The 3 ways drama feels good.16:12: What is drama exactly?20:15: Dr. Scott begins to share his own vulnerable story.21:20: Are you ‘drama bonding’?23:50: This is why hurt people can’t let go of drama.27:35: What is dissociation?28:20: Do these signs feel familiar in your own life?36:55: Examples of childhood traumas that can create drama addiction.37:50: Here’s what we did so that our kids felt abandoned.43:25: How to be in a healthy relationship with someone like this.48:15: Do this so you don’t get involved in their drama cycle.51:40: One surprising sign of dissociated tolerance I bet you’ll recognize.54:00: How the heck does stress give you pain relief?1:00:20: How do you create boundaries around controlling children?1:06:22: Here are 4 ways to take control and end the drama addiction.Want more resources? Go to my podcast page at melrobbins.com/podcast.Disclaimer

Welcome to another round of your questions and my advice. I have a stack of your crazy, raw, and unbelievably direct questions, so we are going to have an unfiltered conversation about sex, competitive parents, getting over your ex, and this light and easy question... Is there a God? You are getting the coaching you need right now. The questions you asked are juicy:Why am I still obsessed with my ex? It’s been 7 years.My partner refuses to have sex with me. What do I do now?The parents of my kid’s friends are so competitive; how the hell do I get out of this rat race?Is there a God?Imposter syndrome is killing my career. What the hell do I do?What are the 4 new habits I can’t stop? (Because they are THAT GOOD.)Why do I feel so trapped in my life? What do I need to know to get out?Why can’t I fix myself after years of personal development courses? Get the tough love, “ah-ha” moments and laugh your ass off at some of the crazy stuff that goes down in this episode. You asked… and I can’t wait for you to hear my answers. Xo, Mel In this episode:1:00: The 4 best tips I’ve learned in these first 100 podcasts.4:25: How do you stop checking in on your ex’s social media?7:50: 3 techniques to help you argue with your partner in a healthy way.10:30: The “red light:green light” technique that’s worked for me and Chris.14:15: What’s my astrological sign? 15:40: Here’s what I believe about faith and signs and a higher power.22:30: What happens when we die? This is what I think.24:20: How do you deal with difficult parents of your kids’ friends?30:10: Husband is ready for sex months after his wife has a baby, but she’s not.35:08: This is how I learned I was dyslexic. 35:35: Hard line advice on promoting your business without feeling egotistical.37:30: Why all your personal development work doesn’t feel like it’s working.41:50: Behind the scenes and blooper clips just for you.Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

In this episode, you are going to learn how to have better sex. You have an appointment with a leading sex expert, Dr. Emily Morse. I will be the first to admit that I want to have better sex, but I don’t know how to achieve it. And I’m asking all the uncomfortable questions you want to ask. This conversation is going to make you think differently about this topic and inspire you to prioritize pleasure and connection in bed, no matter your age, relationship status, or gender. And if you are saying, “This doesn’t apply to me,” or as my friend just said, “I’m in way worse than a drought! At this point, I’m a born-again virgin." No, you’re not. And this episode is for you too, because our expert says improving your solo sex life is the first step. You may not want your little ones to listen because, when it comes to confessions about sex, I'm going first. Dr. Emily claims that everything you have been taught or observed about sex is WRONG. Wait. WHAT??... Dr. Emily is insightful, and this conversation is hilarious and actionable. You will learn: The 3 unexpected ways you are killing your sex drive.How to get out of your head when you’re in bed.Why meditation and sex might be the combo you need to orgasm.You are NOT alone if you cannot orgasm from penetration.How to tell time with your vulva (yes, it is a thing).Masturbation without shame and secrecy.Why skipping foreplay is ruining your chance of having great sex.The 5 ways your self-awareness ignites hot and steamy sex.Let’s stop faking orgasms. Know the four steps to how you can really get there. Grab your mirrors and vibrators, and leave your inhibitions and embarrassment at the door. And according to our expert, it’s amazing foreplay to talk about sex. So why don't you and your partner listen to this together? You’ll thank me later.Maybe we’ll call these sex episodes “Listen and Lube”?Xo, Mel In this episode:2:40: Great sex starts here first.5:20: Can you relate with these sex questions from our listeners?9:00: The 3 elements that kill our desire to connect.10:20: My ‘killer’ sex life right now, in the raw.13:25: What partner are you?17:30: Let’s unpack our lady parts. What exactly is a vulva?20:20: One big reason why we are all being disserviced as young adults.24:00: I love the empowering name Dr. Emily gives for masturbation.24:30: The 3 reasons not to wait for someone else to give you pleasure.28:00: It wasn’t until I got this from my friends that I learned to masturbate.30:25: There are thousands more nerve endings in a clitoris than we thought!33:00: Why are women so uncomfortable about asking for what we need?35:30: The 3 T’s you need to start an awkward conversation with your partner.37:40: Never talk about sex in this room.38:40: Be prepared that your first awkward conversation will go this way.43:05: 5 Pillars for having great sex.46:06: Do this exercise with your partner to feel more relaxed and in control.48:25: A technique to do on your own during sex to make you more present.49:55: What happens in your body when you orgasm?50:38: Is it healthy to have multiple orgasms?52:55: What to do when you’re in a relationship that has become just friendly.55:10: Learn to do this to increase your chances of having an orgasm.57:00: How can vulva owners ask for what they need sexually?59:20: It often takes between 20-40 minutes for this to happen.1:01:40: How many times a week should we be having sex?1:04:30: What to do when you’ve not had sex for a long time.1:06:35: How is your current sex life tied to your childhood needs?1:07:40: The difference between fantasy and fetish.1:11:05: Jumping back into dating after divorce from 30 years of marriage.1:11:58: Becoming intimate again after getting sober.1:12:55: Why can’t I handle the intensity of pleasure?1:13:45: How to have healthy intimacy when you’ve experienced trauma.1:16:53: See a pelvic floor therapist if this happens when you have sex.1:17:46: Is it possible for women to have sex and not get attached emotionally?1:20:45: What is the “Yes-No-Maybe List”?1:21:15: 5 steps to having the best sex of your life. Want more resources? Go to my podcast page at melrobbins.com/podcast.Disclaimer

I’m not even going to call our conversation today an episode because it is so much bigger.I am here with a soul-stirring and inspiring message that’s coming from my heart to yours.When the world feels dark, you and I need to bring the light.I was moved to share a deeply personal message with you today about the power you hold to make a difference right now. I hope that when you hear my words, they will inspire you to find your strength and that they will renew your spirit.And just know if you’re reading this, I’m sending you my love, and I hope you feel my light and the protection of my prayers.Xo Mel In this episode: 00:36: Ever met someone like this?4:35: Sometimes the love you need will come from this source.6:50: It meant so much to me when Ernest said this.7:50: I have a deep connection to lighthouses, so this metaphor was perfect.11:35: When someone tells me this, I immediately feel better.13:45: Today’s conversation isn’t really a podcast episode because it’s way deeper.14:20: We can’t get so caught up in the darkness that we forget this.16:35: I love this, in particular, about lighthouses.17:40: What exactly is your “light”?20:20: When I’m feeling sad and overwhelmed, I make it a point to do this.25:50: Cultivate this practice, even if you don’t have one now.28:40: Let me tell you about the 10-5 Rule and why it works.31:15: You need to keep the right balance of this to protect your mental health.32:35: And please, reach out to these people because they need to hear from you.34:08: We have an opportunity to feel power, even in times like these. Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

In this episode, Dr. Thema Bryant gives you the tools to conquer overwhelm and unlock your inner peace.Dr. Thema Bryant is the current president of the American Psychological Association. She trained at both Duke and Harvard, teaches at Pepperdine University, has published multiple best-selling books, and has spent decades of her life researching how you can stay calm and centered in any situation.She calls this kind of peace “coming home” to yourself, and she will teach you how to do it, even if the world around you is in chaos.Dr. Thema is simply incredible. Just her presence alone will put you at ease. She has the unique gift of weaving together psychological strategies for healing with the deeper spiritual cornerstones of faith and trust.This is an encore episode with new insights from me at the top of the conversation. Given how overwhelming the world seems right now, I believe this profound and actionable conversation is exactly what you and I need to hear.With Dr. Thema's wisdom and tools, you can and will overcome the overwhelm, anxiety, and stress you are feeling right now.In this episode, you’ll learn:3 ways to combat overwhelm and external stress.6 signs that you are disconnected from yourself.What it means to be "psychologically wandering".How to handle people in your life who are chronically irritable and angry.The surprising signs of "irritable depression".The 3 words to say to yourself before you can begin healing.Why self-care is critical if you are in a toxic workplace.Why you need to stop talking about your partner and your boss in therapy.Where to find therapy when you can’t afford it. When the world feels dark, you and I must stay connected to our inner light. This episode will teach you how. Please share this with your loved ones because the world needs all of us to keep the light bright, and together we will. Xo, Mel In this episode:2:15: I got really emotional when I acknowledged how my life used to be.4:00: This is what it looks like when you’re connected to your own compass.6:30: The 6 signs that you’re disconnected from yourself and what that means.9:05: Even if you’ve never felt it; you can learn to be “home” with yourself.10:50: The West African fable that should be required reading for everyone.16:11: This is the first and most powerful step to your “homecoming.”21:45: Do people with a bad attitude actually have depression?24:50: What is healing, anyway?26:08: How do we handle people who are irritable, frustrated, and angry?29:40: It’s a big mistake if you wait for this before you start your own healing.32:40: What does self-care actually mean?34:10: Watching bedtime, high-crime TV? Then you need to hear this.36:50: How to know if you need therapy or you need spirituality.38:30: What is the definition of spirituality?41:20: How do you heal from a lifetime of messaging that you’re not worthy?44:00: This is how you handle being in a toxic work environment.47:30: You are more than an employee or a partner. 48:50: Look to these resources if you can’t afford therapy.  Want more resources? Go to my podcast page at https://melrobbins.com/podcast.Disclaimer

In this important and special episode, you will hear the beautiful, profound, and comforting words that are needed in the world right now. When I woke up this morning, I did not expect to have this conversation. But, as I watched the news unfold, I felt overwhelmed and hopeless, seeing a world that feels like it’s spinning out of control. I thought to myself, "If I could talk to one person right now who could give you and me the love, support, and tools that help when you feel scared of the world around you, who would it be?" I knew exactly who I wanted to talk to: Dr. Thema Bryant. Dr. Thema Bryant is a scholar, minister, and tenured professor at Pepperdine University. A clinical psychologist who completed her postdoctoral studies at Harvard Medical Center’s Victims of Violence, Dr. Thema Bryant is the current president of the American Psychological Association and has published multiple best-selling books. Every time I listen to her speak, she radiates so much love, perspective, and soft empowerment to help you face whatever is going on in your life. I seriously feel my soul exhale whenever she speaks, and that’s why I wanted her to talk to you and me through this difficult time. Whether you’re watching tragedy play out in the news or things are happening for you globally, nationally, locally, or even in your own living room, this is a conversation that will help you. You don’t have to be directly impacted by what is going on out there in the world to feel the uneasiness and overwhelm inside you. Please take 29 minutes and join me and Dr. Thema Bryant for this incredibly powerful message:  Even when things seem so dark, there is still a light inside of you and me, and there are ways in which you can connect with it, no matter what is happening. This conversation is packed with meaning and simple things to do if you’re feeling overwhelmed or are in the middle of turmoil within your own community, relationships, or family. Dr. Thema will guide you in navigating your feelings. She’ll explain to you with reassurance and wisdom how exactly to process what is going on, while still staying connected with yourself. If you don’t feel like you have a soft or safe place to land or don’t know how to sort through overwhelming feelings, this conversation will feel like a gift. Thank you for being here for this and for sharing it with everyone you know and love. Because everyone is in it right now, and we all need some guidance. Xo, Mel  In this episode:  0:25: Things feel scary right now; I want you to listen to this.02:46: Even if you can’t feel it right now, there is light inside of you.04:12: How we handle traumatic events unfolding in front of us.05:18: The 3 physical signs you are feeling disconnected from yourself.06:36: The powerful concept of “homecoming.”09:34: Do this now to relieve your overwhelm.11:32: When do we go from being informed to overexposed?14:06: What is continuous traumatic stress, and are we experiencing it right now?15:51: The 2 ways to nourish yourself when you’re in the middle of it all.17:12: Do this to feel more hope.21:39: How to navigate uncertainty and be a part of the solution.24:27: Why you need to care in a way that works for you. Want more resources? Go to my podcast page at https://melrobbins.com/podcast. Disclaimer

In this episode, award-winning Harvard-educated journalist and researcher Jenny Wallace is here to discuss “toxic achievement” and the toxic pressure that makes you feel that no matter what you do or what level of success you achieve, it will never be enough. You feel toxic pressure at work, and you feel toxic pressure at home. Jenny Wallace, who just completed a major research study with over 6,000 kids and their parents, is here to tell you this unhealthy pressure is trickling down to your kids, who are buckling under the never-ending demands to measure up. Whether you are sick of spending every weekend racing from one sporting event or club team practice to another, or you are tired of the never-ending video calls that keep you working day and night, one thing is clear: something has to give. Your worth is not determined by the things you achieve. Jenny Wallace is here with the research and the findings that say all this pressure is backfiring because all anyone really wants is to feel like they matter. According to her research, there are seven changes you can make that will boost your kids’ confidence and resilience and get you off this hamster wheel that is leading nowhere. If you struggle with work-life balance and feel burned out, the research will empower you to: Learn the one question to ask your kid that shows you love them.Stop working yourself into the ground to prove your worth.Why you are your harshest critic and the simple things you need to do to become your biggest fan.Snip the tie between achievement and self-worth.Unplug yourself from the stress loop of other people and never get rattled again.The 3 things you can do to show people you love that they matter to you.Stop beating yourself up for not having the perfect home or getting A’s on every test, and prioritize what really matters instead. I want you to get off the hamster wheel and stop being obsessed with achieving, having, and winning. You hold the key to helping yourself and others feel like they matter in this world. It’s time to unlock it. Xo, MelIn this episode:1:00: Not gonna lie; I started freaking out big time after this conversation.5:30: What exactly is grind culture?7:40: The opposite of toxic achievement is healthy achievement.8:30: How did we get sucked into this way of thinking?10:00: Harvard survey learned powerful information about parents.14:00: Students who felt this were more likely to be healthy achievers.17:25: What is social proof and why is that such a big deal?18:40: Kids who feel they don’t matter will find ways to prove they do.20:00: Do this when you don’t feel like you matter.23:10: The one question you can ask to let your kids know they matter.25:30: 80% of workers have not heard this from their bosses last year.27:10: Many people don’t express their gratitude for others because of this.28:00: Here is what to say to your kid when they get a bad grade.28:30: A mantra to play on repeat with your family.30:30: Why good enough is perfect.32:00: The #1 intervention for any kid, and adult, in distress.33:30: An incredible study of mothers who met to share their struggles.37:30: How do we parents erode our kids’ self-confidence?39:00: Keep this phrase in your head to let your kids know they matter.40:40: How are household chores helpful for kids?42:00: Say this to your kids to get them to do their chores.46:00: Jennifer stopped doing this with her kids after reading the research.48:20: Focus on these values at home instead.49:05: Forget the grades and focus on what teachers say about your kids.50:00: The one question to ask teachers at your next conference.51:00: We all have a responsibility to do this and it will come back to us. Want more resources? Go to my podcast page at https://melrobbins.com/podcast.Disclaimer

In today’s episode, prepare to open your mind to larger possibilities and amazing capabilities that you already have. I am sitting down with intuitive psychic medium Kim Russo, who is here to share her gift and tell you how you can get in touch with your intuitive gift, too. I first learned about Kim from Oprah Winfrey and immediately knew I needed to get her on the talk show I hosted. What happened next changed my entire life. When Kim was just a child, she realized she could see people who’d passed away, and nobody else was seeing them. After years of denying it, she decided to lean into her incredible skill. A skill she says you have too. If you’ve ever sensed somebody’s with you, you’re right. Kim says we travel with two or three loved ones at all times. Have you ever had that little voice in your head or gut feeling about something? Kim says that your loved ones are trying to guide you. This episode is remarkable because you are not only going to learn how Kim tapped into her abilities, but you'll also learn how you can tap into yours. Kim has helped MILLIONS tune into their innate intuition by teaching them to quiet their minds and listen to their inner voice to figure out the next step. Are you skeptical? I was, too. Until she gave me a message from my dead father-in-law. It is the reason I sold my Boston home after 26 years and moved to southern Vermont. She changed my life forever. What Kim will teach you is invaluable; you will learn: What intuition is—and it’s not crazy woo-woo stuff.Why that little voice in your head is actually right—and you need to listen to it.The simple but powerful lessons she learned from those who have passed over will make your shoulders relax instantly.That every soul on this planet has a purpose, and how to find out what yours is.What the brain-heart connection is and how it instantly gives you the information you need right now.That you have souls supporting you from the other side, and how to connect with them.  Kim will show you why and how we must open up our minds and hearts to new possibilities and use the guidance of our loved ones to navigate life. You just have to listen. Xo, Mel In this episode:2:00: Hearing this might change your life.4:30: The mind-blowing session with Kim Russo that still gives me chills.6:40: Nobody knew we’d been discussing a move to Vermont.8:50: Now we live in an entirely new state because I trusted in the guidance.11:20: What is an intuitive psychic medium and why doesn’t Kim like that title?16:15: Kim knew something was different about her from a young age.22:50: This news Kim shared felt really comforting to me.28:25: Kim was a “normal mortal” until she did this.33:20: What should you do if you think you have a psychic gift?39:00: You’ve had an experience where you were a “medium in the moment”.41:15: How do you tap into this kind of energy?45:25: What the heck is a ‘soul contract’?47:40: A powerful question to ask yourself when making a big decision.49:30: The three biggest life lessons Kim says you need to hear.52:10: Two things people can do to develop their intuition. 57:20: Try this cool experiment on your own to prove how intuitive you are.59:10: That night in the pouring rain with the owl was a spiritual experience.1:04:20: Is being an empath a form of mediumship?1:05:30: Do you get anxiety that comes out of nowhere? This might be why.1:07:00: You have a field of energy around you. (Scientists call it a biofield.)1:10:25: How do you “read” other people?  Want more resources? Go to my podcast page at https://melrobbins.com/podcast. Disclaimer

In today’s episode, author and entrepreneur Lorenzo Lewis tells you the amazing story of how he is changing the lives of over 3 million people a year. His story is so inspiring, and I wanted you to meet Lorenzo because I know he’ll inspire you to think bigger about making a difference in your community or the world at large. Lorenzo had no funding, influence, or experience. He just had a simple idea and a very big heart. And that’s all you need to make the world a better place. When Lorenzo was born, the odds were already stacked against him: his mother gave birth to him while she was in jail. His father died in prison. He was raised by his aunt and uncle. As a child, he struggled with anger, anxiety, and depression and was labeled a problem. You’ll hear about the defining moment when Lorenzo made the decision to turn his life around. He graduated from college and started working in health and human services. That was where, at the age of 24, he had an idea about creating a mental health movement that is now changing millions of lives. “The Confess Project” was born.  Lorenzo’s nonprofit trains barbers and beauticians to be mental health advocates for the men, women, and children who are sitting in their chairs. Now 3,000 mental health advocates across the country are changing the lives of over 3 million people a year. It’s an absolutely incredible story. Today, you will learn:The incredible solution Lorenzo thought of to make therapy accessible and easy for underserved and represented communities.How to give yourself permission to pursue that big idea.The revolutionary Harvard study that explains why you feel so comfortable telling your hairdresser about everything.Why you have all the power and tools you need to make a difference.How working from home has increased loneliness (and why you feel like you have nobody to talk to).The 4 things you can say to someone who is having a bad day (steal this from Lorenzo’s playbook).Why now is the right time to take action on that project you are thinking about. I can’t wait for you to meet, learn from, and be inspired by Lorenzo. His story is proof that it’s never too late to change your own life and that when you see a problem you want to solve, lean into it. You’ll not only help other people; you’ll surprise yourself with how much of a difference you can make. Xo, Mel In this episode:2:30: 60% of us don’t fully trust this, so we avoid it altogether.5:40: How do you start a nonprofit when you have no idea how?11:00: Black-owned hair shops are an integral part of black communities.14:30: Lorenzo’s is on a mission to close the vulnerability gap.17:20: Anxiety may not always look the way you think it does.19:45: Kids get labeled as bad behavior instead of treating mental health.26:15: A child who does not feel warmth from the village will burn it down.29:50: Unmet mental health needs are sometimes expressed as anger.35:50: The moment Lorenzo proved that he keeps his word.39:20: Stories of people not being supported mentally and emotionally.42:45: When your therapist doesn’t look like you, it’s a barrier to connection.44:20: I still remember when Ed Mylett said this to me.46:20: So how do you come up with an idea that’s never been done before?48:20: How do you get men to admit they need professional help?52:00: What does it mean to be vulnerable and why is that important?53:40: When your nonprofit starts reaching 1 million people!54:00: The 4-Part therapeutic formula of The Confess Project we can all use.56:40: Let’s role model what it looks like to sit in the barber chair.60:20: The surprising Harvard research that drove this nonprofit's mission.64:00: Examples of the impact The Confess Project has had on communities.68:30: When you believe in your dream and you make it happen.70:15: Two powerful stories from two barbers who saved two lives.  Want more resources? Go to my podcast page at https://melrobbins.com/podcast. Disclaimer

In today’s episode, I’m sharing the “6 magic words” that I say to myself on repeat whenever I start to spiral.I call them “magic” because they seem to have an almost spell-like effect on me when I say them out loud.I’ve shared these 6 magic words with millions of people online, and today you’re going to learn what they are and how to use them to your advantage.If you're a worrier, an overthinker, or struggle with anxiety, you’ll love these 6 words.You can use them like a tool to stop yourself from worrying, obsessing, catastrophizing, and creating problems in your mind that don’t exist in the present moment.These 6 words are rooted in behavioral science, psychology, stoicism, and even Buddhism. In fact, I’m going to share a fantastic metaphor to make this even more visual and easy to understand and apply in your life.You will also learn:How to use my 6-word phrase to interrupt your worries and self-doubt.The question you can ask yourself to beat fear with logic.A beautiful Buddhist teaching that will empower you to stop torturing yourself mentally.A shocking study about how stressful thoughts cause you real pain.What “positive ideation” is and why you need to use it the next time you start to spiral.What the data says about your worries (my jaw was on the floor).Exactly how to train your brain to be more optimistic.Bottom line: You have the power to quiet anxious thoughts and to stop the endless loop of worries that run through your head.You just need the 6 magic words I’m about to teach you right now.Xo, Mel In this episode:0:44: I’ve got something I want to confess to you.4:46: What is the ONE thing we all do?5:13: You are creating worry and stress in your life. This is exactly how to stop.6:49: How to use my 6-word phrase to interrupt your worries and self-doubt.9:18: The question you can ask yourself to beat fear with logic.12:10: A beautiful Buddhist teaching that will empower you to stop torturing yourself.13:46: Pain is inevitable; suffering is optional. Listen to this.16:16: Assuming the worst is doing this to your nervous system.18:39: What would your life be like if you didn’t worry about…anything?21:38: This is exactly how to break the habit of chronic worry.24:55: The shocking connection between catastrophizing and your ability to focus.31:06: Wait until you hear how stressful thoughts cause you real pain.34:06: How do you start living to your fullest potential once and for all?  Want more resources? Go to my podcast page at https://melrobbins.com/podcast.  Disclaimer

In today’s episode, we are trying something new, and absolutely anything goes. You’ve been flooding my inbox with questions, problems, sticky situations, and big, big dreams and goals. So today, because you asked, I am going to show up and deliver the hard truth, the surprising advice, the tricks to get you out of any pickle, and the inspiration that you need to take that next step. Nothing is off the table. So don’t f***ing blame me when I tell you how it is.  I’ve got a pile of hundreds and thousands of YOUR questions, and I’m giving you the coaching you need. This might be my favorite episode I ever recorded. We are going to cover:When it’s time to walk away from a friendship (hint: when these 2 things disappear).How it’s about damn time you stop dating for potential.How to use the ‘Let Them Theory’ to protect your energy.ONE tool you need to make decisions without overthinking.What’s keeping you from getting a raise or promotion, and more importantly, what should you do to get it.How to get someone you love to go to therapy (and when it’s time to walk away).Why a mid-life crisis is actually your greatest opportunity.  Oh, and we will cover my favorite swear word for the season (I can’t write it here, so you’ll have to listen). You will laugh with me in this episode, and you will also get advice you need to hear. But don’t blame me if it is TMI—you asked for it! Xo, Mel P.S. If any little ones are listening, put those headphones on! In this episode: 1:40: How do you know when to walk away from a friendship?9:00: How do you make decisions without overthinking?10:20: How do women negotiate a fair salary with a boss?11:55: Mel, what were your dreams when you were a girl?14:40: How do you get someone to go to therapy when they need it?25:50: How can you be vulnerable with word vomiting everything?26:30: Mel, what’s your favorite swear word?28:20: You need to hear the advice I give about the BS of a ‘mid-life crisis’.30:50: Betsy’s husband is missing out on life, and she needs help.  Want more resources? Go to my podcast page at https://melrobbins.com/podcast. Disclaimer

In this episode, researcher, respected expert on intermittent fasting, and bestselling author of Fast Like A Girl, Dr. Mindy Pelz, is here to explain fasting—and, in particular, how it impacts women’s hormone health. Men and women’s hormones are different, and because of that, women MUST fast differently than men. Dr. Mindy is the first person who explained this to me, and this is why I wanted to have her on. I had no idea that fasting would screw up my estrogen and progesterone. Why? Because I first learned about fasting from a male. When I tried intermittent fasting, I wasn’t seeing the health benefits that everyone talks about. Now I know why. You’ve seen fasting advice trending on TikTok and in health articles; even your friends are talking about it (just like mine), and after this episode you will know exactly what fasting is, why you might want to do it, and what every woman needs to know to get started. I want you to get the right information from a respected female expert in this field. Everyone needs to hear this.  This conversation is loaded with research and resources, and as always, extensive show notes are available on melrobbins.com. You can find them for this episode here. (www.melrobbins.com/podcasts/episode-103) Today, Dr. Mindy Pelz reveals: The scientific protocols you need so you can fast the right way.How to fast with your 28- to 30-day cycle for hormonal, physical, and mental health (and what to do if you’ve lost your cycle, like me).The hormone science about how the female body operates (no one talks about this).How to manage PMS and why intermittent fasting may help.The research that explains why fasting tanks your progesteroneHow this relates to you if you are in menopause and have an irregular cycle.What the 30-day reset is, and its powerful ability to transform your health.How to incorporate fasting into your life (and never miss a good meal with your family and friends).Why coffee doesn’t break a fast, but a frappuccino does.3 hacks to get started with a fast that will make your fasts more successful.The 6 fasting windows and their unique and extraordinary health benefits. We are going to focus on the step-by-step guide for women, what to do, and why this matters, but we do cover fasting protocols and how-to advice that both genders need to know. I learned so much from Dr. Mindy, and as with all episodes, this is a free resource where you get to learn straight from somebody who has literally written the book on this topic.  I would definitely send this to absolutely anyone that needs to hear it. Xo, Mel  IMPORTANT: This podcast discusses fasting, and its advice may not be suitable for anyone with an eating disorder. If you have an existing health condition, are pregnant or nursing, or are taking medication, always consult your healthcare practitioner before going for prolonged periods without eating. In this episode: 1:30: What exactly IS fasting and what is the purpose? (Hint: It’s NOT a diet trend.)5:45: What does fasting look like for a PhD who studies fasting?7:15: What’s okay to include during your fasting window?8:15: 3 simple hacks to help you get started with fasting.13:00: Who is fasting NOT for?16:10 Here’s how you may feel when you first try fasting.17:50: Women need to fast differently than men.18:45: How your hormones are impacted by intermittent fasting.25:00: Why most women were not successful when fasting was first introduced.30:15: How do you figure out your menstrual cycle if you use an IUD?34:20: Menopausal women can use the moon for what?38:50: 4 steps to determine which of the 6 types of fasting works best for you.42:00: How to make intermittent fasting more flexible.45:00: Limit these 3 foods when you’re fasting.47:50: 4 ways to break a fast. Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer 

In this episode, renowned holistic health expert and intermittent fasting devotee Dr. Mindy Pelz is here to explain the 101 of fasting for better health. You’ll learn the empowering science behind why it works and how it can help you achieve so many health goals. Dr. Mindy is fascinated by our body’s ability to "heal itself" and how fasting protocols can activate some remarkable results based on extensive research studies. If you’re tired of diets that leave you feeling like sh*t, health improvements that cost money, or just hate feeling out of control of your body, this is the one zero-cost tool that could have a significant impact on your health. Dr. Mindy is on a mission to help people understand and harness their healing abilities through fasting. And today, she’s told all the Olympic athletes, Academy Award-winning actors, and Silicon Valley CEOs that she works with to step aside because she’s got an appointment with someone more important: you. This episode is a guide to 6 recommended and researched fasting protocols. You’ll learn about each one and how they unleash your body’s natural ability to heal itself, reset the gut, and even get rid of damaged cells in the body.  Dr. Mindy breaks it all down with significant research, stories, and shocking statistics.  She’ll teach you:What fasting even is and why it’s different from a "diet".The 6 different fasting protocols and their researched-backed benefits.The 3 easiest ways to start fasting at any point.What the two energy systems in your body are and how fasting helps you tap into both.What is biologically happening when you follow a fasting protocol?What Keto really stands for and why the term "Keto-friendly" can’t be trusted.The 9 cellular healing benefits of fasting and how it can help cure disease.The fasting protocol that will help you lose belly fat (for good).  I can’t wait for you to learn from Dr. Mindy about this free tool that may just be what you’ve been looking for. Get ready to feel empowered. Xo, Mel IMPORTANT: This podcast discusses fasting, and its advice may not be suitable for anyone with an eating disorder. If you have an existing health condition, are pregnant or nursing, or are taking medication, always consult your healthcare practitioner before going for prolonged periods without eating.In this episode, you’ll learn:4:40: According to the research, what does fasting do?5:30: Here’s why fasting is such a passion for Dr. Mindy Pelz.7:20: So how does fasting work exactly?10:00: Our bodies have two energy systems, but we only use one.12:15: What is autophagy and why should I care?14:00: When your body isn’t making ketones, you’re missing a key component of health.17:30: The surprising places most of the fasting research comes from.20:40: Science recommends intermittent fasting as a first line of treatment.21:45: This is why fasting is NOT a dieting trend.25:00: Here’s how fasting melts calories, no matter what you eat.28:20: Got cravings? This is where they come from and how you can control them.31:00: Ignore “keto-friendly” marketing; eat this food instead.33:00: Fasting is not for pregnant and nursing women, or people with eating disorders.35:10: What about my coffee?37:15: Describing the 6 different types of fasting.39:50: I want to make this idea of fasting easy for you.45:40: When your body makes a ketone, it also makes the calming GABA hormone.48:00: Let’s unpack autophagy and who exactly that is for.54:40: How do intestinal stem cells make a difference to your health?55:35: Is it even safe to fast for 36 hours, and why on earth do I want to do that?58:30: Feeling anxious? Give this type of intermittent fasting a try.60:30: Research found that fasting chemo patients had healthier white blood cells.  Want more resources? Go to my podcast page at melrobbins.com/podcast.  Disclaimer

Lately, I’ve been getting a ton of questions from listeners about how to best support high schoolers and 20-somethings. There are lots of questions about anxiety, peer pressure, and getting young adults to open up. So, in this episode, I have a pile of your questions in front of me as my son, Oakley, and I go through them rapid-fire style, so you get both of our perspectives on the topics everyone worries about but is too afraid to talk about.I have to say, Oakley really showed up for this conversation for you. He has hilarious and heartfelt thoughts on topics he has first-hand experience with. We cover it all. From academic pressure to body image to bullying, this conversation is full of tools and strategies and is raw, unfiltered, and filled with relatable stories (and only a few f-bombs).You will learn:What teens and 20-somethings really need (and don’t need) from their parents.(If you only get one thing from this episode, make it this…) How to encourage the young men in your life to open up.The ONLY thing you need to do when your young adults come home in a bad mood.How to get unhooked from toxic popularity and cliques and find your people in school or in life.3 smart strategies to use when your child is getting bullied that will strengthen your bond with your kid.An 18-year-old's surprising take on when to give your kid a cellphone.The must-use hacks for introverts who want to be more confident in school.How to get your kid to do chores (and still like you).Strategies for handling your kid’s anxiety without yelling or freaking out.The best way to navigate curfews and late-night parties with your teen. I can’t wait for you to hear this. I loved the questions and the advice. And as a mom, I couldn’t be more proud of Oak for how much wisdom he shared.I’d love for you to listen with your teens and 20-somethings. In fact, at the end of the episode, Oakley gives specific advice (including exactly what to say) to get your kids to listen. Xo, Mel In this episode, you’ll learn:1:20: Why is it so hard to get my teen to open up to me?4:00: Your kids need quiet time at these two times of the day.7:22: Here’s what to say to start a conversation with your child.9:30: How should your kids handle clique groups?11:00: How can you tell who "your" people are?12:15: Three strategies to help your kid deal with hurtful behaviors.17:30: What teens need (and don’t need) from their parents.21:45: At what age do you think your teen should have a phone?23:30: My high school senior has no idea what she wants to major in.26:00: Two best hacks for introverted teens everywhere.28:45: How can you help your kids find their friends?34:00: My teen is a senior in high school, but he still has chores at home.36:30: Oakley gives you a peek into his own anxiety to help your anxious teen.41:20: How do you reassure your kid when he’s dyslexic?42:45: The gold-standard tutoring program we used to help Oakley with his dyslexia.44:20: Two simple hacks that have made a big difference for Oakley in school.45:30: The two qualities I think of first when it comes to curfews.47:00: Here was my #1 desire for my Vermont home when it came to my kids.49:40: I literally sat Oakley’s friends down and laid down two rules for hanging out.52:40: So how do you get your teen to listen to this interview?  Want more resources? Go to my podcast resource page at melrobbins.com/podcast.  Disclaimer

In today’s episode, I welcome back KC Davis, therapist, and bestselling author. The episode before this featured her relatable, hilarious, and breakthrough ideas about everything from laundry to loading a dishwasher and giving yourself the freaking break that you deserve. That episode was so insanely popular, we moved this up in the queue.  The verdict is in. You love KC Davis. So today she's answering your deeply personal and surprising questions.  In just 50 minutes, KC’s genius hacks and smart approach to everyday tasks will not only help you manage your to-do list, but give you back the time to rest without feeling guilty.  She also reveals the single most helpful item you can bring to someone when they are going through a very difficult time. You ask the questions and she's giving you the step-by-step plan. She covers so much it’s hard to summarize, but here is my best attempt: The shocking truth about “getting everything done”Why you need to stop saying you’re fine - you’re BETTER than fineHow to divide chores at home (yes, there is a right way!)Her “Fair Rest” rule for couples7 genius tips to build momentum (stop waiting for motivation)The ONE thing to do for a family or friend who is struggling with grief or depression (don’t cook them a meal)Her unique take on self-compassion that will leave you in actionHow to maximize your free time so you can finally start that project (you know, that one you keep thinking about) or collapse on the couch and do nothing Steal her scripts and her hacks.  You asked for more time with KC Davis, and we delivered.  Thanks for sharing this with all your friends and family that need it.  Xo, Mel In this episode, you’ll learn:2:00: What does the research say about motivation?4:00: Let’s unpack what happens when you have ZERO motivation.8:20: Shame causes paralysis, so cultivate this emotion instead.10:30: Here’s how to look at your home when you have chronic illness.13:20: Let’s role play what to do when you feel overwhelmed.14:50: Here’s what KC wants every parent of an autistic child to hear.19:00: Hate how you look and feel? This best-friend advice is for you.21:00: Can we please take a look at your closet and do this?25:50: Wait, self-esteem is overrated? Here’s what to focus on instead.27:45: Our hustle culture makes us feel guilty about doing this one essential thing.31:15:The one question to ask yourself that will give you the break you deserve.35:00: Feeling guilty about using paper plates? You need to hear this.37:00: Reframing how you divide labor in your home will change everything.44:20: What’s your response when your partner doesn’t meet your expectations?47:15: The greatest gift I ever received during my postpartum depression.48:40: How can you help someone really struggling?  Want more resources? Go to my podcast page at melrobbins.com.  Disclaimer

In today’s episode, best-selling author and therapist KC Davis answers the question, "How can you be successful in many areas of your life but fall short on getting the laundry, dishes, or grocery shopping done?" Which begs the question: why are all the "little tasks" so hard?! Because when it’s time to get them done, they don’t "feel" so little. KC’s advice, breakthrough ideas, and research will make you realize you’re not the only one who feels like you’re drowning. And her compassionate, hilarious approach and simple tools will help you take better care of your home and yourself immediately. If you’ve ever said: Why can’t I get it all done?Why does everyone else do this without a struggle, and I am FAILING?I should really have my act together…. All the answers you need are in this episode. And if you (or someone you love) is having a moment where even taking a shower or brushing your teeth feels like climbing Mount Everest, KC Davis is an angel sent from the heavens to lift you up. This is one of my favorite conversations of all time. It’s so wide-ranging in topics and deeply relatable, laugh-out-loud funny, poignant, and actionable. Talking to KC is like having an old friend show up at your house with a mug of tea, a mop, and a casserole you can stick in the fridge. There are so many life-changing realizations that will restore your sanity—and the functionality of your home—that this is only Part One of your time with KC and me. Today’s episode will change your entire life. You will learn: A shocking approach to laundry and anything else in life that changes everything. (This one is so goooood!)3 rules for self-care made simpleA 5-step tidying method that will improve your lifeA genius trick for when the dishes or laundry are piled sky-highKC’s "momentum-building trick" that will make your brain work for youMaking relaxation your right, not your rewardLeveraging self-compassion as a motivational toolKC’s favorite phrase to say when she feels overwhelmed  My mission today is to prove to you that if you don’t have your sh*t together, you aren’t broken. You’re just like the rest of us – you’re human.   Get ready to laugh and learn as I confess the details of what a disaster I am at home, as we go step-by-step with instructions and affirmations for an empowering and gentle journey to a functioning space. Xo, Mel In this episode, you’ll learn:3:30: Why is it sometimes so hard to do even the small things?5:30: This is why you feel so much guilt when you’re not getting it all done.9:15: Your disappointment in yourself goes so much deeper than chores.10:30: Here’s what your piles of laundry say about you. OR don’t.21:30: I confess; this is the only time I’m motivated to do laundry.23:00: Who knew what a WIN it was every time you make it to the shower?35:00: Here’s how brushing your teeth can creep up on you in insidious ways.37:30: Research shows that drowning in shame arrests our psychological functioning.41:45: Alternatives to showers when you just don’t have it in you.45:00: How can you make your space calm?48:00: This reframe of your household chores will change your life.51:00: Ditch the guilt and shame when you realize you didn’t sign up for this.52:30: Here’s why emptying the dishwasher is way worse than loading it.54:00: KC found a system for her laundry and that changed everything.57:00: Here’s a new way to look at tasks when every task feels monumental.  Want more resources? Go to my podcast page at melrobbins.com.  Disclaimer

You need to hear today’s episode. I have something profound to share with you. It is a deeply personal message, straight from my heart to yours. This is not a pep talk. It’s not a motivational speech. This is a goddamn wake-up call. Your life is like a melting ice cube. Your excuses are endless, but time isn’t. Stop waiting for the perfect time.  Stop waiting to feel ready. While you’ve been full of excuses, waiting for someday to come, time has been passing you by. So, if you’re sick of standing still or talking yourself out of the changes you want to make and the goals you dream of achieving, this one's for you. My mission is to make today the someday you’ve been waiting for. This is the coaching you need. And you need to hear it right now. Xo, Mel In this episode:3:30: Can you relate to Cathy’s self-doubt?6:15: If you hear anything today, let it be this.10:55: This is how you actually reach your goals.12:35: Worried about what others will think of you? Listen to this.13:25: Steps 1 and 2 when you have a dream you want to make REAL.15:00: Stop wasting your time and energy on this.18:20: Frozen because you don’t have experience? 23:00: Is your schedule already full? Switch your mindset this way.28:40: I told myself the very same excuses you do!32:30: Filling your time with things that have nothing to do with your goals? 34:00: How do you start focusing on yourself once and for all? Want more resources? Go to my podcast page at melrobbins.com. Disclaimer

In today’s episode, you and I are discussing the fascinating science of secrets: why you keep them and how keeping secrets directly impacts your relationships, your self-esteem, your health, and holds you back from living the life you deserve. Dr. Michael Slepian is a bestselling author, psychologist, associate professor of leadership and ethics at Columbia Business School, and former scholar at Stanford. He has been researching secrets for over a decade and will help you understand what secrets are, why we keep them, and the harm of holding them inside. Dr. Slepian's research is shocking: studies prove you are keeping 13 secrets right now. 5 of which you’ve never told a single person. Not your mom. Not your best friend. No one. Even more shocking is the impact they have on your life. My mission today is to help you free yourself of the burden of secrets. Listen and you’ll understand how the secrets we have shape our physical and psychological well-being, who we are, how we connect with others, and how we cope with our challenges. You will also learn: The most common secret that 61% of you are keeping right now.Why you always feel shame, isolation, and uncertainty when you keep a secret.The fundamental difference between secrecy and privacy, and why privacy is better for your health and relationships.Why the shame of secrecy kills your self-esteem.How to use guilt to get rid of shame (yup).How babies learn to keep secrets from their parents and caregivers.The one person you should REALLY tell your secret to. Keeping a secret is the easy part; the hard part is having to live with it. Let’s change that today. Xo, MelIn this episode:2:00: The jaw-dropping secret that inspired this conversation today.9:45: Curious about the kinds of secrets people keep? Here are the top 10.11:50: How exactly do we define a secret?14:45: Are there any good secrets?15:45: Don’t feel too bad; we’re not the only animals that keep secrets.18:00: Keeping the secret isn’t the hard part; the hardest part is this.21:00: Listen to the secrets my listeners revealed. Recognize yourself?24:45: Some secrets are no big deal but we make them big in our heads.28:00: So what’s the difference between privacy and a secret?31:00: Here’s how to frame a mistake, instead of feeling shame.33:30: Research finds keeping serious secrets as kids can impact us as adults.35:30: Here’s what parents should say when their kids admit a secret to them.38:00: What do you say when friends keep you out of the group?39:40: How do you tell your partner that you’re having an emotional affair?42:30: The family secrets parents should never reveal to their children.47:15: What about traumatic family secrets?50:00: Choose the person who is your “coping compass” wisely.54:30: Questions you can ask anyone to develop a closer relationship.59:50: Here’s my hardest memory and what I realize about it now.Want more resources? Go to my podcast page at melrobbins.com.Disclaimer

In this episode, you will meet Judie, a total badass who has it all figured out, from killer biceps to fulfilling friendships to staying mentally sharp, spunky, and sexy. She’s got it all together. Who is Judie? She’s my 85-year-old mother-in-law.  You don’t need a library full of books filled with the science of staying young forever. Today you are getting the cliff notes for living a long, happy, healthy, fulfilling, and purposeful life. She will teach you:The reason moments of joy are fleeting for you and how to make them last longer.The most important relationship you need to foster in your life.The surprising thing you can do this week to create purpose in your life.Why you need friends that are younger AND older than you.How to create a killer morning routine that fuels your busy life.The 3 ways to keep your mind young at any age.The reason YOU need to be the first one to pick up the phone.  Today Judie is sharing her 7 secrets to longevity and coaching you on how to get the life you deserve. She spills her no-BS secrets on how to take care of your mind, body, and relationships. Backed by research and 80 years of experience, her love of life and ability to embrace moments of joy and give back are what make her such an inspiration. I am so excited to introduce this wonderful person to you. I want you to take a page out of her playbook. You’re never too young or too old to start living life the way you want. And it is NEVER too late to be the badass you were meant to be. Xo, Mel In this episode:4:02: How to create a killer morning routine that fuels your busy life.8:18: One mantra that you need for purposeful intention.10:14: When Judie first started working out (it’s not too late).11:30: Judie’s #1 for feeling less depressed and isolated as you age.12:13: Why you need friends that are younger AND older than you.14:41: The surprising thing you can do this week to create purpose in your life.17:44: The reason YOU need to be the first one to pick up the phone.19:50: The 3 ways to keep your mind young at any age.22:10: How to maintain the motivation to move every day.32:03: The most important relationship you need to foster in your life.36:47: How you can really “stay young at heart”.40:24: How to get the life you deserve and live the way you want. Disclaimer

In today’s episode, the incredible Patrick McKeown, international bestselling author of ten books on breathing and founder and CEO of The Oxygen Advantage, a world-leading breathwork training program, breaks down all things breathing. This is not a lecture; it is a masterclass. His decades of research will blow you away, so let’s slow down and learn from the best in class. You need this, and I need this. Why? Because you and I have been breathing all wrong. Today Patrick is revealing the 5 ways breathing through your mouth hurts your health and leaves you feeling more anxious and stressed. You and I are getting coached by the world's leading expert on functional breathing for better health, more focus, less pain, better sleep, and, honestly, a better you. This is information that should be shouted from the rooftops. AND taught to parents, teachers, and health professionals everywhere. These steps are so simple, and yet they’re incredibly impactful on ALL parts of your life: your work, your ability to play and have fun, and your relationships. Best of all, this advice is ZERO-cost to you. You will learn: What happens when you breathe through your nose.How breathing through your mouth stresses you out.How breathing through your nose improves your memory and focus.What your breath has to do with back pain.How nose-breathing boosts your immune system.What sleep apnea in children has to do with special education needs.3 simple yet powerful exercises that will leave you breathing easier.Why the hell should you want to tape your mouth shut.The study that found shallow breathing can lead to anxiety.An exercise that will help you get more oxygen into your lungs.Why your exhalation is the most important part of relaxation.How breathing the right way can stop snoring.Why the way you breathe during the day impacts your sleep at night.  The science proves that the quality of your breath determines the quality of your life. So let’s dive in. Xo, Mel In this episode: 3:15: Why do we breathe, anyway? Seriously.4:50: HOW are we supposed to breathe?5:30: Ok, so what are we doing wrong when we breathe?6:45: So what’s so important about breathing in through your nose?7:55: Here’s what happens when your brain doesn’t get enough oxygen.8:30: The antiviral gas only produced when you breathe from your nose.10:00: How mouth breathing increased a child’s need for special education.12:45: This statistic about breathing and anxiety is still blowing my mind.16:00: 3 breathing exercises you’re not going to want to miss!24:00: The incredible results I had after trying these breathing exercises.25:20: Listen to what happens when I tape my mouth shut. 28:00: Breathing out through your mouth tells your brain this.30:00: The study that found your breath is linked to anxiety.31:15: How many times should you breathe in one minute?32:00: Patrick coaches me into a proper BIG breath.39:00: Why your exhalation is most important when it comes to reducing stress.43:00: Why you should keep your mouth closed when you exercise.45:00: What mouth breathing has to do with snoring.51:00: Can better breathing help with sleep apnea?  Disclaimer

In today’s episode, you are getting a relatable and hilarious guide to navigating major transitions like a pro. Join me in a real and raw conversation with my friends and colleagues, Amy and Lynne, as we unpack the major mistakes and 6 lessons learned from "horrible" college drop-off experiences (both our own and the ones we had with our kids) and the fear that comes with any major transition in your life.  Whether you’ve got kids or not, these 6 lessons apply to you. Everyone is going through some kind of transition right now: back to school, back to work, and dropping out of college. It’s a time of saying goodbye, of saying hello to new chapters, and of helping people move into new dorms and apartments and transition to new jobs or a new grade. That means it is the perfect time to learn the 6 lessons I learned (the hard way) about managing big life transitions without losing your sh*t. Listen and Learn: The RIGHT way to empower someone who is drowning in self-doubt.The #1 thing to say to help anyone move forward with confidence.The 4 words that will help you or your child commit to change.A science-backed "bridging" tool to help any child feeling nervous.The 2 most important qualities you have to let your child borrow from you.Why feeling scared and anxious before a big change is mentally healthy.  Xo, Mel In this episode:  2:30: Hear one mom’s mistake after dropping her child off at college. 4:30: And what this mom did differently for her second child.7:30 The drop-off experience that I wish I’d done differently.10:30: Say THIS to your kids to help them ride the wave of emotions.11:30: What you think you will feel is different from reality and that’s ok.14:30: The #1 tool you have to let your child borrow from you..18:10: Use this preschool trick from psychologists when you leave your kids.29:00: Remember this the next time you start to overthink.29:20: Recapping 4 major takeaways.31:00: A fighter pilot shares how to gain control of your emotions.33:00: I’ve used this trick often to help others adjust to change in their lives.35:00: Feeling sad or uncertain about change? Good; you’re normal.   Disclaimer

In this episode, you and I are dismantling one of the most crippling forms of self-doubt. "Imposter Syndrome" is when you think you’re not good enough and that everyone else is smarter, more successful, and has more to contribute than you do. Everyone feels it. It’s so common that the Harvard Business Review found that even 70% of the world’s top executives have struggled with it. My mission today is to convince you that Imposter Syndrome is actually a GOOD thing. And I’ll use an example from my own life to prove my case. Come backstage with me to a huge music festival, where my daughter Kendall, an aspiring singer-songwriter, comes face-to-face with the famous musicians who inspired her career. Cue the panic. Self-doubt almost made her bail on what turned out to be a life-changing weekend in her career.She turned it around (you’ll hear how) and, as a result, was invited impromptu to perform twice with Grammy-winning musicians!Listen and learn how to be more courageous and confident in those moments that really matter. I can’t wait for you to hear: The 4 words Kendall repeated that crushed self-doubt and got her on stage.The powerful mantra to say when you’re nervous walking into a room.How to use humor (and tuna sandwiches) to connect with anyone.Why being a "nobody" is the most amazing "somebody" you could be.  It’s time to hit delete on your self-doubt forever. This one is so good and so relatable that you’ll be yelling, Encore! Xo, Mel In this episode, you’ll learn:2:15: Harvard Business Review says imposter syndrome is #1 fear of executives.3:40: Kendall puts us at the scene of her own paralyzing episode of self-doubt.5:30: Imagine being surrounded by everyone you’ve admired your entire life.11:30: This is the message you need to hear if you’re deep in self-doubt.12:45: My own story of feeling like an imposter before I became a speaker.19:30: Here’s how to start shifting your mindset and boost your confidence.20:20: The piece of advice that will help you stand taller.21:40: The three-letter word you need to repeat when your insecurity creeps in22:30: Once you change your mindset, your actions fall into place.24:00: You have a gift to offer even the most experienced people in your field.25:00: The seven words Kendall dropped that I’m still thinking about.27:15: The #1 takeaway from this conversation about self-doubt.28:45: Own where you are, and here’s what we mean by that.31:00: What you’re thinking will happen probably won’t.33:00: Learn how to balance giving and receiving, and you'll crack the code.35:15: Are you waiting for validation? Listen to this.38:00: There’s a reason you’re here. Here’s how to start believing that41:00: Here’s why imposter syndrome is a GOOD thing.  Disclaimer

A few days ago, I was the witness to a very tragic accident, and the experience affected me very deeply. I reached out to a renowned trauma specialist, and the advice she gave me changed my life. In this episode, you will hear that incredible advice because she allowed me to record it.  Dr. MaryCatherine McDonald, PhD, a best-selling author and professor, reveals the 5 essential things you need to know about trauma so you can finally move forward with your life. Listen, and I will help you pick up the remote control for your brain and turn OFF the trauma loop. What’s the trauma loop? You may be in it and not know it: if you get triggered and have no idea why (and this expert says we almost never know why), have flashbacks playing in your head over and over again, the trauma loop is at play. With the help of our expert, Dr. MaryCatherine, you and I unpack (in real time) the accident I witnessed and how it affected me. With compassion and clarity, she explains what trauma really is and how to heal from it. You will learn and benefit from her decades of research and clinical experience. And she’ll help you understand what steps you need to take so that your brain does not store an experience as "trauma".  Dr. McDonald is one of the few experts who explains trauma and how to heal it in a way that is easy to understand, and her 5 truths will change the way you relate to yourself forever. The strategies and science in this episode will help you: Know what to do 4–24 hours after the traumatic event occurs.Understand the ‘trauma loop’ so you can identify when you are stuck and how to get out.Properly process traumatic events, even if they were deep in the past.Spot myths about trauma that even psychologists don’t understand.Know what narrative psychology is and why it’s proven to work.Uncover and heal from your flashbacks, looped thoughts, and triggers.Learn why you and your siblings have different memories of the same events.How to calm your nervous system and be present with your emotions.  This episode could change your life. And it is absolutely one you want to share with anyone who could benefit from Dr. MaryCatherine’s expertise. And I want to be upfront with you: yes, today’s episode is powerful, and it’s also a serious topic. If this isn’t the right time for you to listen, I understand completely. Just bookmark it so you can come back to it later. I’m not going anywhere.Xo, Mel  In this episode, you’ll learn: 01:44: The very scary moment that left me feeling traumatized.06:19: Full panic hit me at this exact moment.11:26: What narrative psychology is and why it’s proven to work.14:10: Understand the ‘trauma loop’ so you can identify when you are stuck. 17:41: How your brain processes a normal event or memory. 19:38: How your brain processes a traumatic event.23:08: Uncover why you have flashbacks, looped thoughts, and triggers.27:32: How EMDR can integrate traumatic memories properly. 30:29: Why do you and your siblings have different memories of the same events. 37:28: Why feeling shame around a trauma response is normal.41:52: Three ways to calm your nervous system and be present with your emotions. 44:26: The biggest myth about triggers that even psychologists get wrong.  Disclaimer

In this episode, you’re getting a crash course in 13 essential hacks that will help you be more successful, and they’re backed by surprising research out of Princeton. Vanessa Van Edwards is the founder of the behavior lab The Science of People, a behavioral investigator, body language expert, and bestselling author who specializes in the kind of science-based people skills most of us never hear about. Vanessa’s research proves that anyone can learn these practical skills, earn the trust of others around them, and become more confident, competent, and reliable. News flash: You don’t have to be an extrovert to be successful. 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. Listen, and you'll learn: 3 things you must do in the first ten seconds of a Zoom call to appear trustworthy and reliableHow to nail any interview by building unstoppable confidenceWhy do you keep getting passed over for a promotion?The words you need to get the bonus or raise you deserveWhy a second impression is just as important as the firstHow a fake smile will ruin your reputationThe simple mistake we all make when asking for what we wantHow do you spot a liar?  This is an encore episode that is packed with tools, tips, and scripts to boost your chances of success. With new and exciting insights from me at the top of the episode, you will leave feeling more confident for your next interview, first date, or wherever you are upleveling in your life.  You owe it to yourself to learn how to cultivate unstoppable confidence and influence, and you can do that in just a few minutes.  Xo, Mel  In this episode, you’ll learn:2:23: The shocking research from Princeton about how people size you up.4:50: What exactly IS charisma and what does it look like?6:58: Why high achievers can’t just rely on their intelligence.8:15: Two types of awkward people and how to tell.14:14: Are you highly competent? Look for these three signs.16:42: What highly competent people are missing.21:27: What highly warm people are missing.23:58: The ONE thing you need to do in the first 10 seconds of your Zoom call.28:06: A simple test that will help you figure out how charismatic you are.32:10: The reason why you keep getting passed over for that promotion.40:08: Why you should never fake a smile. 46:02: Three ways you can start building your charisma today.47:42: Why a second impression is as important as the first.51:07: Five silent cues to command respect in any situation.  Disclaimer

In this episode, world-renowned brain specialist Dr. Daniel Amen reveals the secrets to a happier life, and it all starts with... (surprise!) your brain. Dr. Daniel Amen is a medical doctor with 40 years of experience as a psychiatrist, 12 New York Times bestselling books, and he’s conducted over 200,000 brain scans, all of which back up the simple, proven tactics he’s about to share with you. Dr. Amen shares the 3 most important habits you can start today to make your brain work better for you, based on decades of research.Whether you’re dealing with anxiety, addiction, or stress, the information in this episode will forever change the way you think about your brain. No boring and complicated science here. Learn simple, practical changes to improve your brain, like: What to say first thing in the morning to keep your brain strongThe 5 most important foods to eat for optimal brain healthThe 2 most important vitamins to take every dayHow to tell when your vital hormones are offWhy strength training is better than cardio for your health3 most important words to keep your brain sharpThe breathing technique Dr. Amen recommends for an anxious mind  This is your zero-cost guide to better brain health!  This is an encore episode with new and exciting insights from me at the top of the episode. You keep asking about how to improve your mental health, and it starts with improving your brain health. In under an hour, you’ll learn everything you need to be sharper, smarter, and more successful—by maximizing the power of your brain!  Xo, Mel In this episode, you’ll learn:0:52: Today, you have an appointment with one of the world’s leading experts on brain health.05:28: The craziest brain scan Dr. Amen has ever seen07:17: Brain health 101: What you need to know about your brain today09:34: The simplest habit you can incorporate today to protect your brain10:53: The first thing you need to say every morning to keep your brain strong13:01: The 2 most important vitamins to take daily16:38: What do having a glass of wine and falling in love have in common?20:52: 3 easy ways to know if you have low dopamine levels29:02: The breathing technique Dr. Amen recommends for an anxious mind33:02: 2 proven ways to calm a very busy brain37:40: Whenever you get a negative thought, ask yourself this one question39:04: If you feel tired all the time, it’s time to look inward.42:47: How to improve your memory: it starts in your kitchen46:10: The greatest piece of advice on brain health you need to leave with  Disclaimer

In this episode, you’ll get 5 effective strategies to help you improve your family dynamics, resolve almost any conflict like a pro, and create a better bond. Spending time with family is awesome, but it can also be challenging because, as much as you wish everyone could get along, different personalities and opinions don’t always mix well together. When family drama starts, don’t allow yourself to get sucked into it. You can learn how to dial down the drama and build trust and connection. Today I invite you to sit on the couch next to me and my family here in Vermont as our three adult kids discuss all the ways Chris and I have screwed up as parents and the things we did that built trust and brought us closer. I can’t wait for you to hear the truth bombs our kids are dropping. They’re shockingly insightful and will change your relationships for the better. Listen, and you’ll learn: The mistakes we (and other parents) made and how to fix them.How to set powerful boundaries that everyone knows and respects.The most tactical way to deal with difficult relatives and their BS.The 6 words that increase trust in any relationship.What to do when you repeat the same toxic relationship patterns.5 secret words that will get your kids (or anyone) to tell you the truth.One simple tool that makes discipline and boundaries easier for you.(and your kids)  Share this episode with your family, and consider listening to it WITH your kids. It’ll definitely spark an interesting conversation because we get real and raw, and hold nothing back. If you’re looking to get closer to someone you love, this episode is exactly where you should start. I can’t wait to hear what you think! Xo, Mel In this episode, you’ll learn: 02:40: My daughter recently schooled me in a conversation about boundaries.10:40: Ladies and gentlemen… my family.13:25: A listener asks, “Are your kids really that open in real life?”16:05: What we said to our daughter that knocked down barriers between us.18:30: Here’s the #1 reason why kids don’t get honest with their parents.21:30: This is how Chris and I think about the purpose of parenting.26:00: Shouting out research around addiction so we can have compassion.30:10: Chris shares how he became addicted to recreational drugs.33:00: How do you start forming a good bond with your kids at an early age?35:00: Trust us; you’re going to screw up as a parent, and it’s okay.39:30: Expressing our emotions lets our kids know they can express theirs.41:30: Oakley shares how seeing his dad cry impacted his life.45:15: A listener asks: How do you get your teens to open up to you?48:30: How do you find peace in your mistakes with your kids?54:00: Your kid wants to leave school for a partner somewhere else: try this.58:00: The #1 question I ask my kids when they’re struggling.1:05:00: Know somebody in a relationship with somebody who is stifling them?  Disclaimer

In this episode, a renowned Oxford-trained neuroscientist teaches you the most incredibly simple, science-backed hack that will change every single part of your life in just 10 minutes. Professor Shane O’Mara, academic writer, author, and Experimental Brain Researcher at Trinity College in Dublin, walks us through the mind-blowing research behind, of all things, walking. You’ll be shocked to learn how the right kind of walking can lower depression and anxiety without medication. Professor O’Mara explains 3 different types of walking: one way will boost your creativity, another will make you more productive, and a third way will make you a rockstar problem solver. You’ll also learn about the incredible cognitive, mechanical, and physiological chain reaction that happens in your brain and body during a simple walk. The research and neuroscience will empower you to use walking to help you: Conquer your fears.Make your brain younger.Reduce your stress and feel happier.Double the number of your creative ideas.Be more focused and productive at work.Turn off anxious thoughts.Decrease inflammation in your body.Improve your relationship with yourself and others.  If you’re short on time, bullshit. Put your earbuds in and get outside. Are you ready? Hit play, and let’s walk. Xo, Mel In this episode, you’ll learn: 05:29: Want a younger brain? Start moving.  09:48: You won’t believe these benefits of a 10-minute walk. 11:29: Is your environment working against you? 16:28: Here’s how walking is just as good, if not better, than your antidepressant.17:20: This is what happens when you get outside and into nature.20:50: What the heck is a “walking mind”?23:54: Walking makes you more creative if you do this.31:34: Turn up your energy while you walk using this incredible metaphor.32:56: The shocking study that explains how walking changes your personality.36:07: Don’t have enough time for a walk? I call BS. Here’s why.39:00: Professor O’Mara suggests your walking routine should look like this.42:32: 5 easy ways to get in more steps every day.47:03: This is why you want to make it a habit to walk at night.52:06: Feel like you don’t belong? Here’s how walking can help.    Disclaimer

In this episode, double-board certified Dr. Amy Shah is here to explain the science of hormones, how they impact a woman's body, and more importantly, what you can do about it. If you’re tired of PMS, bloating, mood swings, hot flashes, the belly "bread basket," or the brain fog of menopause... grab your pen and get ready to take notes. Dr. Amy, a medical doctor trained at Harvard, Cornell, and Columbia, is an immunologist and leading expert in women’s hormonal health and nutrition. She is here to explain it all in a way that you can understand and apply to your life.   Today, Dr. Amy Shah reveals: What hormones are and how they work.What’s going on in a woman's body from first period to menopause.Why hormone therapy won’t help you lose weight.What 4 things you need to help you naturally boost estrogen.Why walking is better than HIIT or running if you’re in menopause.3 simple changes for a better night’s sleep.How sleeping in a pitch-dark room helps you lose weight.How to hack your 28-day cycle for more confidence and resilience.  I can’t wait for you to learn from Dr. Amy. You are going to feel so empowered! And please share this with all the women you care about in your life: your mothers, sisters, daughters, wives, and girlfriends, because we all deserve to know what the heck is going on and how to feel better in our bodies. Xo, Mel PS: For all of our readers who are men, do NOT stop reading. You have to live with us, so this will help you too. (And will make you wonderful when you forward it to all the women in your life). Plus this research and advice on hacking hormones is just downright fascinating! In this episode, you’ll learn:02:27: Why the hell do I always feel so tired? 04:52: What happens in our bodies during PMS and menopause?09:10: Best metaphor to help you understand what’s going on in your body.11:37: How to optimize your health in every phase of hormone change.15:02: When in your cycle you should train and eat like an athlete.17:03: What is really happening with your hormones during pregnancy?21:09: Where the heck did this muffin top come from?27:32: The top 5 health questions for Dr. Shah and her answers. 30:02: Did you know that PMS is a mini-menopause?34:06: Why sleeping in a cold, dark room will help you lose weight.38:42: Top 3 tricks that regulate your cravings.40:01: Why anxiety increases during PMS.46:48: What you need to know about hormone replacement therapy.56:12: Power nap or meditate at THIS time for best results.59:01: Why it’s way past time we start talking about women’s health.  Disclaimer

In this episode, renowned researcher, bestselling author, and total badass Ritu Bhasin will help you step into your power. Her work proves that a better life begins when you stop trying to fit in and start showing up as your authentic self. Does this sound like you? You say yes to fit in.You stay silent and let others talk over you during meetings.You never ask for that raise you’ve earned.You let your partner and friends make all the decisions.You don’t have big goals because you’re afraid to fail.  Before you waste another day of your life pretending to be someone you're not, listen to this life-changing episode.  You deserve better. This episode will teach you how to make the rules and be who you want to be. Ritu and I will teach you how to claim your confidence and live a bolder, badass life in 4 simple steps. Game ON.  This is your time. Take it. Xo, Mel In this episode, you’ll learn:  05:27: Why Ritu wanted to make an entire video about how to pronounce her name.09:08: What it means to stand in your power.12:53: Are you masking your true identity?18:32: Feeling comfortable with yourself vs. hiding who you really are…22:24: The pressure to perform shows up in the body in these ways…27:02: The #1 thing Ritu did to bring more belonging and authenticity into her life. 29:24: 3 steps to conquer uncomfortable situations.31:42: The mantra that Ritu repeats to herself to stay in control.37:11: The only thing you can control are your actions. 43:48: The most important version of your “self” looks like this..47:32: How to make others feel like they belong, too, and why that matters.49:52: You have 3 versions of your "self" - here’s what they are.52:54: We are all adults stuck in a middle school brain.58:38: The #1 takeaway I want you to get from this conversation.  Disclaimer

In this episode, Harvard professor Dr. Luana Marques is going to teach you 3 simple steps to turn anxiety into power. And she’s not fooling around; in the first few minutes, she even called me out. If you want to be more successful and effective in getting what you want out of your life or career, learning how to master your emotions, especially in difficult situations, is an essential skill. And Dr. Luana is a sought-after expert who will teach you how. If major life changes crush you with overwhelm and anxiety, this is for you. If stress and frustration are holding you back at work, you need her 3-step method. If your palms start to sweat just thinking about… Downloading the dating app.Applying for a better job.Moving in with your significant other.Filing for divorce.Your kids leaving for college or to live on their own. Not anymore. Dr. Luana Marques is a popular Harvard professor here to teach you that change is not only a necessary part of life but an incredibly powerful part of creating the life you want. And even cooler, she is going through a MAJOR career change right now (and using her 3-step process to do it). Today you’ll learn to: Stop running away from your feelings.Silence your self-doubt.Figure out what’s most important to you (so you can run toward it).Jump into new situations using a powerful metaphor. And you’ll get a practical and simple 3-step framework to master any transition in your life.  Grab your notebook, your pencil, and hit play. Xo Mel  In this episode, you’ll learn:02:36: Why are transitions so damn hard?06:45: The exercise you need to find your values, according to research.09:24: What happens when ambition no longer serves you?13:17: What happens when success comes at a cost?16:21: How values have shifted post-pandemic.20:54: Holding space for discomfort with your loved ones is essential.23:58: Feel your feelings; it’s okay to not feel okay.28:41: The one thing you need to add to your calendar today.31:42: Attach yourself to your why.37:56: Dr. Luana’s 3-step method to overcoming any transition.42:04: Dr. Luana’s incredible work at Harvard.43:08: What Dr. Luana means when she says the world is "locked". Disclaimer

Today on the podcast, you and I are having a deeply personal and eye-opening conversation about alcohol and your relationship to it. Rachel Hart is a best-selling author and master coach who has helped thousands of people re-examine their relationship with alcohol, and that’s exactly what she is going to help you do today. Rachel knows the surprising reason you (and I) crave a drink (or have the urge to shop, vape, play video games, scroll on social media, or want something sweet). She’ll also explain that weird cycle of emotions you experience after drinking. Did I drink too much last night? Did I do anything I regret? Should I stop drinking altogether? Should I detox this week before the wedding next weekend? How do I drink less? Maybe it’s time I stopped altogether. You’ll learn that this agitation and conflict about alcohol are normal. The question is, how do you change it? Rachel says it’s by examining the desires underneath the urge. Today, Rachel will help you unpack urges and desires and teach you why boundaries go right out the window when you feel an urge. Today you’ll learn:What your drinking might really be all about. (it’s not what you think)Why feeling conflicted about drinking is normal.Where do urges really come from, and how do you ignore them?How your first experience with alcohol impacts your relationship with it.What your desires are trying to tell you.How to ditch the shame once and for all.The complicated messaging around alcohol.The 30-day plan Rachel uses with all her clients. Not sure if you have a problem with alcohol? Worried about someone else who does? You're not ready to quit alcohol all together, but you wish you’d not reach for the glass of wine most nights. Wonder if maybe you should stop? Perfect. Listen in.  You can change your relationship with alcohol. After this episode, you’ll know how. Xo, Mel In this episode, you’ll learn: 02:12: Why is my relationship with alcohol so confusing?05:43: The shame cycle I go through every time I drink.12:08: What does your urge actually symbolize? For me, I had to go back to when I was 14 to figure it out.15:07: You are creating boundaries that justify your cravings and urges.20:06: What your urges and cravings are trying to communicate to you.23:07: The difference between your upper and lower brain and what you need to know.26:10: How to stop drinking without stopping drinking.28:09: Learning how to change means having a different relationship with commitment.36:18: Tool #1: Name the urge when it’s happening.40:06: Why "just say no" doesn’t work.48:03: Stop looking for answers from others. You have an inner knowing of what’s best for you.54:47: Tool #2: Ask yourself, If you couldn’t drink for the rest of your life, what would it feel like?58:30: Disappointment when you give up your urges is normal. Disclaimer

In this episode, you’re going to learn that it is never too late to try to repair a broken or difficult relationship.Research shows that estrangement is not only on the rise but that the majority of us have at least one extended family member or friend who is estranged.I know this is true in my own extended family, and I also have friends who are estranged from their parents.Whether you’re the person who’s cut off contact or you're the one wondering why someone you love did, our episode today will give you the language, tools, and context to start moving toward understanding and healing.Dr. Joshua Coleman is a psychologist and best-selling author who works with families to repair broken bonds and help them reconcile and improve difficult or estranged relationships.In fact, according to Dr. Coleman, the strategies he shares work, and the statistics are in your favor.I hope you share this with anyone you know dealing with a difficult relationship. It is very common, especially after a divorce and when there is a new spouse or significant other.When someone you love suddenly pulls away or cuts you out of their life, you need a playbook to help you know when to reach out and when not to reach out, and what exactly to say and not say.Today you’ll learn:Why estrangement is on the rise.What some therapists do wrong that can make things worse.What to do if you’re the sibling caught in the middle.How to take responsibility, even if you don’t think you should.Early mistakes we make that can lead to estrangement.Early steps we can take to avoid estrangement.How long it takes to reconcile and where to even begin.The pain of separation is real, but it doesn’t have to be forever. Xo, Mel In this episode, you’ll learn:01:04: The silent epidemic that’s happening right now is estrangement.02:10: What is estrangement?04:42: How "cancel culture" is impacting relationships09:07: The horrible advice for estrangement Dr. Coleman got in therapy.12:24: What moving towards a child's trauma looks like14:07: How do you know if someone has deliberately cut you out of their life?16:32: The most common complaint adult children have for their parents19:56: One of the most common pathways to estrangement22:04: The most common mistakes estranged parents make24:32: Why you cannot take things personally26:35: Why radical acceptance is a required step in reconnecting29:50: Let’s unpack why guilt doesn’t work.35:20: What to do when reconciliation isn’t desired by the other person36:32: What are the steps towards reconciliation?39:07: Why Dr. Coleman says that parents have a moral obligation to take the high road42:10: The silent treatment is wrong. Here’s why47:15: When you should stop reaching out for reconciliation49:30: What is an amends letter, and how should you write it?56:18: How do you engage with someone who doesn’t want to engage with you?  Disclaimer