The Mel Robbins Podcast

In this episode, Mel Robbins answers listener questions in a rapid-fire format, addressing topics ranging from the guilt of moving away from family to personal book recommendations. She explores how reading fantasy can expand empathy and shares her current favorite reads across various genres. Mel also discusses her personal journey with health, emphasizing that dietary changes regarding protein and fiber are more foundational to body composition than exercise alone. Additionally, she provides advice on navigating the pain of breakups, managing intense emotions through labeling and pausing, and using 'goal shielding' to maintain productivity during periods of overwhelm.

Mel Robbins sits down with legendary author John Grisham to discuss the profound impact of storytelling and the discipline required for a successful writing career. The conversation traces Grisham's journey from a pivotal moment inspired by 'The Firm'—which helped Mel pivot away from her law career—to his experiences navigating academic challenges, legal practice, and the intense courtroom moments that birthed 'A Time to Kill'. Grisham shares practical wisdom on overcoming rejection through consistent daily action, emphasizing the importance of showing up every day and using all past life experiences as creative material. He also reflects on his transition into wrongful conviction advocacy and offers advice on maintaining hope by focusing on what one can control.

Mel Robbins sits down with Vivian Tu, 'Your Rich BFF,' to discuss strategies for escaping the paycheck-to-paycheck cycle and regaining financial agency. The conversation explores how individuals can navigate modern economic pressures through actionable habit changes, such as auditing spending, automating savings, and shifting from a mindset of shame to proactive management. The episode also provides practical advice on career growth, debt management using the avalanche method, and long-term wealth building through investing. Additionally, the speakers discuss the importance of financial transparency in romantic relationships and debunk myths regarding women's financial competence.

Mel Robbins and behavioral researcher Vanessa Van Edwards explore the science of confidence, high achievement, and social dynamics. The conversation covers how to distinguish between productive growth and burnout, the importance of managing both work and social energy, and how to avoid the draining effects of ambivalent relationships. The episode also delves into actionable body language cues—such as hand gestures and physical presence—to project authority and charisma. Finally, the discussion introduces the 'alphabet work' productivity method and emphasizes the importance of having a personal quest while avoiding the psychological trap of tying happiness solely to future milestones.

Mel Robbins and divorce attorney James Sexton provide a comprehensive guide to navigating the complexities of divorce, from initial contemplation to rebuilding life. The conversation explores the distinction between necessary and likely divorces, the six stages of the divorce process, and strategic advice for communicating decisions to spouses and children. The episode also addresses the legal and emotional logistics of restructuring a family unit, emphasizing the importance of processing grief authentically rather than seeking vindication through the legal system. Sexton offers guidance on maintaining social networks, avoiding common pitfalls like 'willful blindness,' and finding opportunities for personal growth and reinvention following the end of a marriage.

Mel Robbins introduces the 'Me, We, and Them' framework, a method designed to apply the 'Let Them' theory to difficult relationships. By shifting focus from trying to change others to managing one's own boundaries and expectations, individuals can navigate dynamics with uncooperative family members or inconsiderate partners without losing themselves. The episode explores how personal agency is the key to changing relationship dynamics. Through various case studies, Mel emphasizes moving away from the frustration of what others 'should' do and instead investigating what they 'could' do, ultimately prioritizing one's own emotional well-being and peace.

Mel Robbins hosts a profound conversation with Oprah Winfrey, exploring the journey of finding one's purpose through listening to an internal 'GPS' and leaving a 'heart print' in everyday interactions. Oprah shares insights from her own life, discussing how she transformed childhood trauma into a mission of service and how the practice of gratitude can fundamentally shift one's reality. The discussion also delves into the importance of intention, the necessity of stillness to hear spiritual guidance, and the lessons learned from professional challenges. Ultimately, the episode serves as a call to action to live without regret, honoring one's internal truth and sharing one's unique gifts with the world.

Mel Robbins and Dr. Jonathan Haidt discuss the 'great rewiring of childhood,' exploring how digital shifts between 2010 and 2015 have fundamentally altered adolescent development. The conversation highlights how different digital stimuli impact genders differently, with girls facing increased anxiety through social comparison and boys experiencing a decline in motivation and executive function due to high-dopamine content like gaming and short-form video. The episode further examines the psychological mechanisms of engagement, such as intermittent rewards, and provides practical strategies for parents to manage digital consumption. Dr. Haidt emphasizes the need to balance protection by setting boundaries—such as removing screens from bedrooms—while ensuring children have sufficient unsupervised real-world experience.

Mel Robbins sits down with Stanford psychologist Dr. Kelly McGonigal to explore the science of joy and its role as a biological tool for resilience. The conversation delves into how we can utilize our bodies, brains, and even irrational instincts as resources to navigate profound hardship and find meaning during crises. Dr. McGonigal discusses reframing difficult emotions like stress, hopelessness, and envy as signals for change rather than reasons to abandon our goals. By intentionally directing attention toward small moments of joy and fostering connection through vulnerability and kindness, we can move from a state of emotional shutdown to one of active engagement and collective care.

Mel Robbins and entrepreneur Gary Vaynerchuk explore the transformative power of personal accountability, mindset, and action. The conversation delves into overcoming the fear of being misunderstood, managing one's digital environment, and moving away from a culture of blame toward a life of gratitude and presence. The speakers discuss strategies for building resilience through authenticity, embracing vulnerability as a competitive advantage, and finding peace of mind by seeking internal validation rather than external approval. The episode concludes with a call to action to embrace abundance and take the necessary risks to live an alive and purposeful life.

In this episode, Mel Robbins interviews Grammy-nominated producer Benny Blanco to discuss overcoming self-doubt and the power of persistence. Benny shares his philosophy on embracing failure, managing anxiety, and the importance of 'showing up' to create opportunities, even when facing significant industry obstacles during his transition to becoming an artist. The conversation also explores the necessity of resilience in the face of stagnation and the importance of intentionality in personal life. The speakers discuss using practical tools, such as creating lists for goals and relationships, to affirm self-worth and find stability through a balanced approach to success.

Mel Robbins sits down with Dr. Rajshree Nambudrapad, a physician specializing in gut health, to explore the profound connection between the digestive system and overall bodily functions. Using her 'gut garden' framework, Dr. Rajshree explains how motility, the microbiome, and intestinal permeability impact everything from skin health to insulin resistance. The episode provides actionable strategies for managing common issues like SIBO, bloating, and acid reflux through dietary changes, meal spacing, and targeted supplementation. Dr. Rajshree also discusses the physiological links between the gut, thyroid, and metabolic health, offering a holistic approach to reversing chronic digestive and systemic imbalances.

Mel Robbins and social psychologist Dr. Dolly Chug explore the science of why humans resist change, identifying 'energy' and 'ego' as mental bodyguards that protect us from growth. Through demonstrations like the Stroop test, they illustrate how unlearning old habits creates friction and how shifting from a mindset of 'proving' to 'improving' can foster continuous development. The discussion also provides practical strategies for influencing others without being controlling, emphasizing 'pull' techniques such as modeling, inviting, and rewarding change. The episode concludes with advice on providing effective, behavior-based feedback and the importance of using leadership tools like 'shout-outs' to encourage growth in both personal and professional relationships.

Mel Robbins and her husband, Christopher, reflect on their 30-year marriage, discussing the hardships they have endured including financial crises and career changes. They introduce the central lesson of the episode: the importance of viewing your partner as your 'favorite person' to maintain connection during difficult times. The speakers explore how to maintain that connection through small, intentional acts and the importance of recognizing the inner child within a partner to practice empathy during conflicts. They also discuss practical strategies for long-term relationship maintenance, such as using weekly meetings to align on shared visions and maintaining social networks outside the relationship.

In this archival episode, Mel Robbins and clinical psychologist Dr. Lisa Damore discuss redefining mental health by focusing on functional impairment rather than the mere presence of unpleasant emotions. The conversation explores how to identify 'costly coping' mechanisms and red flags in loved ones, such as social withdrawal or changes in hygiene. The discussion also covers gender differences in stress management, the concept of 'externalization' in teenagers, and practical strategies for parents to remain a steady presence during emotional outbursts. Dr. Damore provides guidance on when to seek professional help, how to address serious concerns like suicidality, and the impact of social media on eating disorders.

Mel Robbins and Dr. Sasha Hamdani explore the complexities of ADHD, moving beyond simple inattention to discuss its role in emotional dysregulation, anxiety, and depression. The conversation delves into the neurological basis of the condition, including dopamine dysregulation and the impact of hormonal shifts on symptoms. The episode also covers the phenomenon of 'masking,' Rejection-Sensitive Dysphoria (RSD), and the systemic challenges in obtaining an accurate diagnosis. Dr. Hamdani provides practical guidance for navigating the diagnostic process, discussing medication options, and emphasizing that it is never too late to understand one's unique brain wiring.

Mel Robbins sits down with Jonna Mendez, the former CIA Chief of Disguise, to explore her extraordinary journey from a small town in Kansas to the heights of intelligence operations. The conversation delves into the technical artistry of hyper-realistic disguises, the high-stakes reality of espionage—including the true story behind 'Argo'—and the psychological training required to navigate life-or-death situations. Mendez shares profound life lessons on embracing career pivots, distinguishing intuition from fear, and developing courage through preparation. The episode concludes with reflections on global stability and the heavy personal costs of service in the intelligence community.

Mel Robbins sits down with therapist Keir Gaines to explore the concept of 'emotional fitness' as a tool for moving from reactivity to intentionality in a chaotic world. The conversation delves into building resilience, navigating the pressures of modern productivity, and the importance of acknowledging uncomfortable truths rather than running from them. The discussion also addresses societal conditioning, particularly how men are taught to suppress emotions, and explores practical strategies for managing anxiety, depression, and the trap of seeking external approval. Ultimately, the episode encourages listeners to take agency over their lives by practicing self-validation and finding purpose through intentional action.

Mel Robbins sits down with psychologist and researcher Dr. Cassandra Veeden to explore the science of using imagination, consciousness, and mindfulness to manifest a desired life. The conversation moves beyond 'magical thinking' to discuss how intentional visualization can rewire the brain, helping individuals shift from reactive states to intentional living by rewriting their internal narratives. The episode delves into practical techniques for mental training, including thought experiments to find solutions and using virtual reality to expand perspective. Dr. Veeden explains the neurodiversity of imagination and provides a framework for using the faculty of imagination to simulate, reconfigure, and transcend reality to foster hope and personal transformation.

Mel Robbins explores science-backed tools to combat anxiety, exhaustion, and mental fog. Drawing on insights from experts like Dr. Wendy Suzuki and Dr. Adam Alter, the episode discusses how movement, cold showers, and nature can trigger neurochemical shifts and restore depleted attention. The discussion also emphasizes the importance of self-compassion and outward generosity. Through a guided visualization exercise with Dr. Martha Beck, listeners learn to shift from an anxious state into one of imagination by engaging their senses and becoming their own best advocate.

Mel Robbins interviews Clea Shearer and Joanna Teplin from The Home Edit to discuss transforming decluttering from an overwhelming chore into a practice of self-care. The conversation explores the concept of 'the edit'—a shame-free process of deciding what to keep based on whether items are needed, used, or loved—to achieve mental clarity and reduce physical burdens. The hosts provide practical strategies for creating sustainable systems, such as using vertical storage, implementing the 80-20 rule, and avoiding 'landmine spaces' that trigger emotional guilt. Through a live junk drawer demonstration, they illustrate how starting with small, manageable tasks and adopting a 'low bar lifestyle' can help individuals reclaim their time, energy, and personal space.

Mel Robbins sits down with legendary sprinter Shelly-Ann Fraser-Pryce to explore the mindset required to move from average to excellence. The conversation delves into the transformative power of consistency, intentionality, and mental training, sharing how a disciplined approach can lead to monumental achievements like Olympic gold. Fraser-Pryce discusses navigating life's challenges, including overcoming injury and redefining motherhood through the lens of high personal standards. The episode emphasizes the importance of self-determination, viewing failure as a tool for growth, and using pressure as fuel to achieve an extraordinary life.

Mel Robbins and Dr. Joseph Coughlin from the MIT Age Lab explore how to maintain quality of life and independence through a framework of 8,000-day life segments. The conversation delves into the physical and mental 'friction' of aging, demonstrated by an experiential look at the 'Agnes' suit which simulates age-related impairments like vision loss and reduced mobility. The episode emphasizes the importance of building a 'social portfolio' to combat isolation and highlights the need for re-engineering technology and environments for a graying society. Dr. Coughlin provides actionable advice on longevity preparedness, urging proactive conversations regarding caregiving, housing, and finances to ensure that aging is defined by maximizing joy rather than just adding years to life.

Mel Robbins introduces nine simple, research-based life hacks designed to increase energy and reduce overwhelm without requiring massive commitments. The episode covers various lifestyle changes, including adjusting sleep schedules, using light exposure to regulate circadian rhythms, and the benefits of short walks for managing stress. The discussion also explores small habits for organization, such as putting items back where they belong and implementing a one-week waiting period for impulse purchases. Mel concludes by summarizing all nine habits, emphasizing how simple daily actions and mindset shifts can lead to significant personal growth.

Mel Robbins sits down with renowned OB-GYN Dr. Sharon Malone to explore the continuous journey of women's hormonal health, from puberty through menopause. The conversation addresses critical topics including the benefits and myths surrounding birth control, the evolution of PCOS terminology, and the complexities of diagnosing endometriosis. The discussion further delves into the realities of menopause, emphasizing that it is a long-term life stage rather than a single event. Dr. Malone provides insights into hormone replacement therapy (HRT), the importance of maintaining bone and muscle density, and the necessity of self-advocacy when navigating medical care.

Mel Robbins interviews forensic psychologist Dr. Leanne Tenbrink to explore the 'dark tetrad'—psychopathy, narcissism, Machiavellianism, and sadism. The conversation provides tools for identifying these dark personality traits through behavioral patterns, such as superficial charm and strategic control, helping individuals protect themselves from manipulation and stress. The episode delves into how these traits manifest in settings like the workplace or family, examining concepts like gaslighting and 'micro-sadism.' Dr. Tenbrink emphasizes that while initial impressions can be deceptive, observing consistent patterns over time is key to distinguishing temporary behavior from permanent personality traits.

Mel Robbins sits down with Dr. Mark Brackett, founding director of the Yale Center for Emotional Intelligence, to explore the science and practice of emotional intelligence. The discussion covers how emotions subconsciously influence our judgment, relationships, and health, and introduces the RULER method—a framework for recognizing, understanding, labeling, expressing, and regulating emotions. Dr. Brackett shares practical strategies for effective emotion regulation, such as precise labeling and temporal distancing, to move beyond unhelpful coping mechanisms like avoidance. The episode concludes with a powerful reminder that emotional intelligence is a learnable skill that provides the agency to choose our responses to life's challenges.

Mel Robbins interviews Dr. Dacher Keltner about the science of finding purpose and living a meaningful life despite global stressors. The conversation explores how small, intentional moments of awe, gratitude, and connection can activate the nervous system to reduce stress and foster empowerment. Dr. Keltner discusses identifying core strengths and childhood inspirations to find purpose outside of careers, emphasizing that looking inward at one's values and serving something larger than oneself is key. The episode also covers the profound health benefits of practicing daily awe—such as reducing inflammation and anxiety—and practical methods like 'awe walks' to improve well-being.

Mel Robbins sits down with marketing expert Seth Godin to discuss the fundamental principles of business and career success. The conversation explores how to move away from being a commodity by defining exactly who your work is for, distinguishing between the role of a freelancer and an entrepreneur, and applying branding and reliability to personal growth. Godin further delves into overcoming self-sabotaging narratives, navigating 'the dip' in new endeavors, and avoiding the trap of perfectionism. The episode emphasizes making decisions based on data rather than desired outcomes and highlights the importance of choosing better clients to shape a meaningful professional future.

Mel Robbins introduces eight simple reminders designed to combat exhaustion and help listeners find peace in the present moment. The episode explores the importance of pausing before reacting to energy drains, protecting one's internal stability, and taking nothing personally. Moving beyond reactive patterns, Mel discusses how healing and progress occur through action rather than waiting for perfect emotional conditions. She emphasizes personal responsibility, the power of the 'Let Them Theory' for setting boundaries, and building a good life through intentional choices made during ordinary moments.

Mel Robbins sits down with mentalist Oz Perlman to explore the intersection of human behavior, body language, and social influence. The conversation covers practical techniques for building meaningful connections, such as moving beyond small talk, offering value to potential mentors, and using a 'listen, repeat, reply' method to remember names. Oz also shares psychological strategies for personal growth, including how to separate professional rejection from one's true identity and using the 'fast forwarding your feelings' technique to overcome procrastination. The episode concludes with insights on pattern recognition for detecting lies and the importance of controlling one's reactions in social settings.

Mel Robbins and her son, Oakley, explore a four-part checklist to determine if unhappiness stems from one's external circumstances or internal mindset. Using Oakley's transition from high school to college as a primary example, they discuss how the habit of comparing the present to a nostalgic version of the past can lead to 'quietly quitting' new opportunities and withdrawing from life. The conversation emphasizes the importance of fully committing to new chapters by 'closing the exits' and shifting from a shrinking, judgmental mindset to an expansive, action-oriented approach. Ultimately, the speakers highlight that while letting go of the past involves grief, personal agency and changing one's own energy are the keys to transforming any situation.

Mel Robbins sits down with neurosurgeon and neuroscientist Dr. Rahul Jandial to explore the profound science of dreaming and its impact on our waking lives. The conversation delves into how dreaming serves as an essential neurological process for creativity, emotional processing, and problem-solving, while also acting as a vital indicator for physical health conditions like Parkinson's and Alzheimer's. The discussion further examines the biological patterns of universal dream themes, the mechanics of sleep phases, and practical techniques for improving dream recall. Dr. Jandial provides actionable methods for mastering 'sleep entry' and 'sleep exit' rituals, as well as scientifically-backed approaches to inducing lucid dreaming to enhance personal well-being.

Mel Robbins sits down with biomedical scientist Dr. Rhonda Patrick to discuss science-backed lifestyle changes for longevity and health. The conversation focuses on replacing arbitrary goals like 10,000 steps with '10 breathless minutes' of vigorous exercise, exploring the concept of 'exercise snacks' (VILPA) to reduce mortality risks. The episode also covers the neurochemistry of physical discomfort, the dangers of visceral fat, and practical lifestyle audits involving sleep hygiene and light exposure. Dr. Patrick shares nutritional strategies, including optimizing smoothie ingredients for polyphenol preservation and nutrient bioavailability, and outlines essential supplements like omega-3s, vitamin D, magnesium, and creatine.

Mel Robbins and expert Priya Parker discuss strategies for creating meaningful connections and more purposeful social gatherings. The conversation explores how moving away from passive 'hanging out' toward intentional, structured activities can prevent social stagnation and deepen relationships. The discussion covers practical techniques for managing conflict, designing impactful opening and closing rituals, and using shared experiences to foster community. Ultimately, the episode reflects on the power of raising personal standards and setting boundaries by recognizing when a situation no longer serves you.

Mel Robbins sits down with author and pastor Sarah Jakes Roberts to explore the transformative journey of healing, self-forgiveness, and reinvention. The conversation delves into Sarah's personal history—from her experiences as a teen mother to navigating divorce—and how she moved from a decade of shame toward embracing her full, complex identity. Through metaphors of 'opening the cupboard' and viewing life as a complete movie, the pair discusses the importance of using every past experience as an ingredient for authenticity. The episode concludes with reflections on finding spiritual rest, defining true power through humility and resilience, and the necessity of using language to speak our future selves into existence.

Today’s episode is one of the most eye-opening conversations about marriage, love, and relationships you will ever hear. Whether you're married, dating, single, divorced, or in a long term relationship, get ready for the gift of the Gottmans. Dr. John and Dr. Julie Gottman are the world’s leading relationship researchers. For over 50 years, they have studied thousands of couples, published hundreds of research papers, written 52 books, and changed the way the world understands love. And what they are sharing today is simple but life-changing: It’s not whether you have conflict that determines if your relationship lasts. It’s how you handle it. Today you are going to learn: -How the first 3 minutes of a fight can predict divorce -The 4 most common behaviors in every relationship that drive people apart -3 simple questions for your next date night that create real connection -The #1 predictor that a marriage will last (it’s not chemistry or sex) -One 10-minute Sunday habit that makes you both feel like you’re…

This episode gives you a reset you can use tonight. In today’s solo episode, Mel shows you how to end your day right, with 7 simple sentences that reset your mindset and rewire your brain for a better night’s sleep and a great day tomorrow. If you’re like Mel, nights are when your anxiety shows up. Because when the world gets quiet, your thoughts get loud: The regrets. The pressure. The to-do list. The fear that you’re failing. And if you fall asleep in that headspace, of course you wake up tired. Instead, tonight, when you climb into bed, you will start to change the settings in your brain so you can rest, wake up happier, more positive, and look forward to your day. In this episode, you'll learn: -What 5 top medical and scientific researchers say to repeat when your mind won't stop racing at night -The simple 2-step protocol from Stanford researchers to change the settings in your mind -Why your brain “turns on” the second your head hits the pillow -How negative rumination becomes part of your bedtime…

If work feels shaky right now: If you’re being overlooked for a promotion or raise, If you’re changing jobs or looking for a job, If you’ve been feeling uneasy about changes in tech and AI, If the feeling at work is “anything could happen…” This episode is for you. The world is moving fast, companies are shifting, and a lot of people are sitting back and hoping they don’t get hit. Carla Harris is here to make sure you’re not one of them. Carla is one of the most respected leaders on Wall Street. She’s spent 35 years in the rooms where decisions get made: who gets promoted, who gets picked, who gets overlooked, and why. The world is changing fast. The strategies that worked in 2025 will not work in 2026. When the world changes, you must change with it, or as our expert will caution you – you’ll “become a fossil.” She will tell you exactly which skills, what mindset, and what actions you need to take in 2026 to succeed at work so you can position yourself so you’re not waiting for someone else to “notice” your…

If you’ve been feeling exhausted, tired, bloated, anxious, in pain, or just not like yourself, you need to hear today’s episode. Today, Mel sits down with one of the most respected medical researchers in the world, gastroenterologist Dr. Brennan Spiegel, to uncover the overlooked, invisible force that’s having a shocking impact on your energy, strength, gut health, mood, and every single cell in your body – even how fast your body ages. Whether you’re dealing with fatigue, back pain, swelling, digestion issues, or a heaviness in your body that you can’t shake, Dr. Spiegel says these are all signs you shouldn’t ignore. What Dr. Spiegel reveals will challenge the way you think about your body and, more importantly, give you a completely new, practical way to start feeling better immediately. And it may give you the words and the insight you’ve been missing to help your aging parents and other loved ones finally start feeling better, too. By the end of this episode, you’ll understand: -Why a “bendy” pinky might…

This episode will help you hit reset on the rest of your year and make your life feel like yours again. In today’s personal solo episode, Mel will help you pause, reconnect with yourself, and ask you two powerful questions that can change how you experience the rest of the year. Because somehow, the year is already almost halfway over. And if you’re like most people, you’ve been moving so fast that you haven’t stopped to recognize the hard things you’ve gotten through and the progress you’ve made. If you’ve felt like: …your life feels like one long to-do list …you’re tired, flat, or stuck in the same routine …you need something to look forward to, but don’t even know what that is anymore This episode is your mid-year reset. It’s also a hilarious and intimate catch-up with Mel after 56 days on tour. She answers these questions alongside you and shares never-before-heard, behind-the-scenes stories from the road. Then Mel walks you through two simple questions that will help you pause, take stock of your life,…

In today’s episode, a former secret service agent shares exactly how to read body language, handle difficult people, and know when someone is lying. You’ll also learn psychological tricks to spot manipulation, master your emotions, gain respect, and get what you want without being pulled into other people’s drama. Today, Mel is bringing back one of the most tactical and empowering conversations ever on The Mel Robbins Podcast, with a brand new introduction and new insights for right now. Her guest is Evy Poumpouras, a former secret service agent who has protected 5 former U.S presidents. She is a “human lie detector” who has been specially trained in the art of lie detection, human behavior, and cognitive influence. And today, she is giving you a masterclass of all of her best secrets from over 3 decades of training and experience. Evy’s extensive and decorated career includes operating undercover, complex criminal investigations, and working as an interrogator for the Secret Service’s elite polygraph unit.…

Life is hard. Stress is inevitable – whether it’s from things in your daily life or coming from the world around you. But even when things feel overwhelming, there’s always something you can do. In this conversation, Dr. Tara Narula, a board-certified cardiologist and stress expert, reveals the research-backed tools that will help you dial down your stress, train your nervous system to work for you, and feel calmer, stronger, and more in control – even when the world around you feels overwhelming. This conversation will change the way you think about resilience. It’s not about pretending everything is fine, or “bouncing back” like nothing happened. It’s about learning how to adapt to change, turn off stress, calm the worried voice inside, and access the inner strength that’s waiting for you to find it. Dr. Narula explains why you can handle the challenges you’re up against – and how small, simple shifts can help you stop overthinking, rewire your mind, and find moments of hope, joy, meaning, and purpose when…

When was the last time you thought about something you wish you'd done differently? A relationship you let drift apart. A mistake you wish you could take back. A conversation you keep putting off. A decision that you now realize was the wrong one. You’re not alone. Regret is actually one of the most common emotions people experience – and it’s the most misunderstood. That’s why Mel invited Daniel Pink, one of the most influential thinkers and authors of our time, to share the findings of his World Regret Survey, the largest study of human regret ever conducted, analyzing more than 26,000 regrets from people across 134 countries. After analyzing regrets from all around the world, his research has found that there are 4 core types of regrets, and based on what kind of regret you're dealing with, there are specific strategies that you can use to process it, learn from it, and move forward. You’re also going to be inspired to take action after hearing what other people regret the most, so you can live in a way…

If you’re exhausted from always putting everyone else first, people-pleasing, and struggling with anxiety, this conversation is going to change how you see yourself. And if you've ever felt invisible in your own family, like your needs didn't matter, or if nothing you did was ever enough, this episode will finally connect the dots for you as an adult. Today on the podcast, renowned therapist and bestselling author Kelly McDaniel explains that many of your patterns stem from a hidden wound from your childhood. Her work has helped millions of people finally name an invisible heartbreak they’ve been carrying for decades: Mother Hunger. She says Mother Hunger is a primal yearning for a certain quality of love, safety, and guidance that many of us didn’t receive in the way we needed as children, even if our mothers did their best. This episode is not about blaming mothers. It’s about telling the truth, understanding what happened, and learning how to give yourself what you went without, so you can stop proving…

If you’ve ever thought, “I don’t have time to take care of myself,” or “this is just part of getting older,” this episode is for you. Today, you’re going to learn exactly what to do to start feeling better and getting stronger, with results you'll see and feel in as little as 4 weeks. In this episode, renowned orthopedic surgeon and longevity expert Dr. Vonda Wright, MD returns to give you the wakeup call of a lifetime and share her brand new, complete, science-backed protocol to build muscle, strengthen your bones, restore your balance, and reverse the effects of aging, no matter where you're starting from. Dr. Wright is a double board-certified orthopedic surgeon and one of the world’s leading experts on mobility, musculoskeletal aging, and longevity. She’s also one of your favorite expert guests ever to appear on The Mel Robbins Podcast, which is why Mel invited her back on the show to share all new insights. Dr. Wright has treated over 100,000 patients and studied thousands more, and she is here to sum…

If you’ve been feeling lost, overwhelmed, exhausted, or like you’re meant for more but can’t seem to move forward, this episode is for you. It’s finally time you get unstuck. In today’s solo episode, Mel breaks down the 3 traps that keep you stuck – the hidden patterns that leave you wishing, overthinking, and doubting yourself instead of taking action. You’ve been beating yourself up instead of making the moves that could quickly get you out of a rut and onto changing your life for the better. That ends today. Through questions from your fellow listeners and straight-to-the-point coaching, Mell will show you how to spot the trap you’re in, understand what’s really keeping you there, and finally break free so you can go after what you want. By the end of this empowering conversation, you’ll know: -How to recognize the 3 traps that keep you stuck and reclaim your power -How you can make progress on any goal in just 15 minutes a day -How to let go of the past and use regret to fuel your next chapter -Why…

In today’s episode, you’ll learn how to beat self-doubt, stop procrastinating, and communicate with ease and confidence. Joining Mel today is Dr. Shadé Zahrai, a behavioral researcher and confidence expert, to teach you a research-backed, 4-part framework for building unshakeable confidence and eliminating self-doubt. Dr. Zahrai says that self-doubt shows up in many different ways - from overthinking, to constant comparison, to blame and resentment, and yes… to procrastination. Today, she will walk you through the framework she says will start to dissolve that self-doubt once and for all, part by part. You’ll learn: -The 2 things to do when you don’t like yourself -4 signs you feel powerless in your life - and what to do next -A proven way to worry less - and it starts with your phone alarm -The 4 sneaky ways self-doubt shows up -The one word to cut from your vocabulary and what to say instead -How to change your voice so you sound confident when it counts -The mind-blowing scar experiment that shows how…

If you’ve ever felt like making friends as an adult feels impossible, or you’ve looked around and thought, "Where did all my friends go?" – you are not alone. Or maybe you have friends, and you want deeper connections, but you don’t know how to create it without forcing it. Friendship is hard right now. Which is why today, Mel is sitting down with Harvard-trained social scientist and bestselling author, Kasley Killam, who has spent the last 15 years researching friendship, connection, and loneliness. Have you ever wondered why the friendships that once felt close now feel distant? Why you genuinely want to see people more, but somehow always end up canceling? Or why making new friends as an adult feels so forced and exhausting when it never used to? There's a reason for all of that. And today, Kasley is giving you the answer. She is also raising the stakes on friendship and explaining why social health is the missing key to living a longer, healthier, and happier life. Kasley has conducted positive…

Today's episode is going to completely change the way you think about every conversation you've been too afraid to have. Ever wonder why your relationships feel surface level, even after years? Why you feel lonely, even when you're surrounded by people? Why you say “I’m fine,” even when you’re not? Why some people earn trust instantly, while you struggle to be taken seriously? Harvard Business School’s Dr. Leslie K. John, a behavioral scientist who has spent decades studying honesty, trust, privacy, regret, and decision-making, is here to teach you the answer – and it's not what you think. In today’s episode, you will learn the surprising science of honesty, vulnerability, and human connection. Her research has found why the things you don't say are quietly hurting your health, your relationships, and your career – and exactly what to do about it. For years, the advice has been: don't overshare, at work or with friends. Keep things private. But decades of Harvard research say that advice is backwards. Dr.…