The Mel Robbins Podcast

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The Mel Robbins Podcast

Mel Robbins

You can change your life and Mel Robbins will show you how. The Mel Robbins Podcast is the #1 podcast on the globe for a reason: Mel’s simple, research-backed advice has changed millions of people’s lives, and in every episode, she’s giving you all her hard-fought secrets, science-backed tools, and deeply personal stories, so you can change yours too. If you’re a new listener, you’re in the right place. Every episode will empower you to create a better life and help you take a step toward the life you want. Want more? Follow along at @melrobbins Subscribe to SiriusXM Podcasts+ to listen to new episodes of The Mel Robbins Podcast ad-free. Start a free trial now on Apple Podcasts or by visiting siriusxm.com/podcastsplus.

1 hour 14 minutes

This Life-Changing Conversation Will Help You Make Peace With Who You Are
If you’ve ever felt lost, this unforgettable conversation will help you come home to yourself.
This episode will change how you think about your past, your purpose, and what’s possible for your future.
Because if you’ve been carrying pain, guilt, or questions you can’t quite name, this is the conversation that helps you finally let go of all that.
Today, Mel sits down with singer-songwriter Mon Rovîa, whose breathtaking journey from war-torn Liberia, where he narrowly escaped becoming a child soldier, to the global stage will stop you in your tracks.
But this isn’t just about his story—it’s about what his story will awaken in you.
Adopted and raised in the U.S., Mon spent years trying to outrun his trauma.
What followed was guilt, despair and a deep feeling of not belonging anywhere.
Until he realized he had a choice: He could stay stuck in suffering or turn his pain into power.
His answer came through music, and what he’s created is reaching millions around the world. In fact, he's one of Mel's favorite artists.
But this isn’t just about Mon’s voice. It’s about what his story inspires in you.
In this episode, you’ll learn:
-How to stop running from your past, and start turning it into purpose
-Why guilt keeps you stuck (and how to let it go)
-What it really means to “belong” in your own life
-That no matter what you’ve been through, you belong here
This episode will stay with you. By the end, you’ll feel seen. Grounded. Clearer about where you’ve been, and more certain about where you’re headed.
For more resources, click here for the podcast episode page.
If you liked the episode, this one will help you go deeper: Why You Feel Lost in Life: Dr. Gabor Mate on Trauma & How to Heal
Connect with Mel:
19 June 2025, 4:05 am
1 hour 8 minutes

6 Powerful Mindset Shifts That Will Change Your Life
If you’ve ever said, “I’m not ready,” this episode is for you.
It’s time to stop living small and start doing the things you’ve always wanted to do.
Today, Mel is going to change the way you think about fear, confidence, and going after what you really want.
In this episode, Mel shares one of the most challenging and surprising experiences of her life: a sold-out, five-city live theater tour that forced her to face fear, perfectionism, and self-doubt in real time.
This past month, Mel did something she’s never done before: a multi-city sold-out live theater tour, complete with lighting cues, comedy skits, physical comedy, and more pressure than she’s ever felt.
She wasn’t ready. But she did it anyway. And through the nerves, chaos, and self-doubt, she walked away with 6 life-changing lessons that will inspire you to finally do the thing you’ve been avoiding.
If fear, overthinking, or perfectionism has been keeping you stuck, this episode will show you what’s waiting on the other side.
Today you’ll learn:
-The 6 mindset shifts Mel used to do something she was terrified to try
-Why fear is actually a sign you’re doing something meaningful
-How to bring the fun when the stakes feel high
-What to do when things go wrong—and how to keep going anyway
-How to stop waiting to feel ready and start taking action
Whether you want to change careers, start creating content, get back out there after heartbreak, or simply start a new dance class, it’s time to live life bigger.
Because the truth is, you’ll never feel ready.
And that’s exactly why you have to start.
For more resources, click here for the podcast episode page.
If you liked this episode, your next listen should be: How to Find Your Purpose & Design the Life You Want
Connect with Mel:
16 June 2025, 4:05 am
1 hour 3 minutes

Tiny Fixes for a Tired Life: 7 Habits That Make Your Life Better
In today’s episode, you’ll get the positive boost you’ve been needing for a long time.
Mel is teaching you how to upgrade your energy, mood, and mindset with 7 tiny changes you can make in your life today.
Right now, life feels like it is speeding by; there is so much to do, and life feels really overwhelming. You’re tired, overbooked, and wondering why everything feels harder than it should.
The fix is right in front of you. And it isn’t a life overhaul.
It’s small, science-backed habits that reconnect you to yourself, your people, and what really matters.
These 7 small fixes make you feel incredible.
They will help you feel more like yourself again.
In this episode, Mel shares the simple, overlooked habits that help her feel better and have more good days. These habits are grounded in research, proven to boost your mood, lower your stress, and strengthen your relationships. They are proven to work, even when you’re already exhausted or short on time.
Mel tells you powerful personal stories, shares uplifting research, and reads one unforgettable letter that will make you want to write a note to someone you love today. You’ll also learn what you need to do in your kitchen for more energy in an instant, the one word that creates an instant connection with someone, the best way to keep your relationships strong, and why you need to take 180 seconds to go on what Mel calls an “awe walk.”
If you’ve been feeling disconnected, worn out, or like you’ve lost your spark, this episode is your reminder that it doesn’t take much to feel better. These small habits give you big rewards.
These are the 7 habits Mel uses when she needs an energy upgrade, and now, she’s sharing them with you.
This episode is sponsored by our exclusive insurance partner, Amica.
For more resources, click here for the podcast episode page.
If you liked this episode, your next listen should be: 8 Habits That Will Change Your Life: The Expert Advice You Need This Year
Connect with Mel:
14 June 2025, 4:05 am
1 hour 7 minutes

What Every Dad Should Know: Lessons From Literary Legend James Patterson
James Patterson has sold 400 million books and written hundreds of stories, but the most important one he’s lived is being a dad.
In this powerful, personal, and deeply relatable episode, one of the world’s bestselling authors steps away from the writing desk and into the studio to talk about what matters most: family.
Whether you're a dad, love a dad, or are simply navigating your own relationship with a father figure, this episode offers fresh perspective and hard-earned wisdom.
With his signature mix of humor, honesty, and heart, James Patterson shares the kinds of reflections, stories, and mindset shifts that will inspire you to show up differently for the people you love, starting today.
You’ll learn:
-How to become a more present, engaged, and emotionally available father
-How to handle the unspoken pressure many dads carry and how it gets in the way of connection
-The conversations that can shift generations and how to start them now.
-What James wishes he’d done differently and what he’s proud of now
You don’t have to be a dad to take something meaningful from this conversation.
If you’ve ever struggled with what to say or how to connect, this episode will stay with you. And it just might help you start the conversation that matters most.
For more resources, click here for the podcast episode page.
For an episode about motherhood, listen to this one: What Every Mom Needs to Hear Today
If you want to know more about how to make deeper connections with the people you love, listen to this episode next: The One Tool to Transform Your Relationships: The Let Them Theory.
Connect with Mel:
12 June 2025, 4:05 am
1 hour 12 minutes

Finally Feel Good in Your Body: 4 Expert Steps to Feeling More Confident Today
If you’re tired of picking apart your appearance, hiding your body, or never feeling good enough, this episode is for you.
Today, you’ll learn the 4 simple steps you can take to build lasting confidence and finally feel good in your body.
This powerful episode was inspired by a raw and emotional conversation Mel had with viral comedian Jake Shane.
When Jake admitted he hates how he looks and struggles with self-worth, it opened the door to a bigger truth: millions of people feel the exact same way—but don’t know what to do about it.
So, Mel called in the experts. In this episode, you’ll hear from Mel and Jake and learn tools from two renowned psychiatrists:
-Dr. Judith Joseph, MD, double board-certified psychiatrist, professor at Columbia and NYU Medical Schools, and author of the bestselling book High Functioning.
-Dr. Ashwini Nadkarni, MD, Harvard Medical School professor and psychiatrist at Mass General Brigham who specializes in anxiety, OCD, PTSD, and depression.
Together, they break down the surprising psychology behind body shame and give you a practical, proven roadmap to feeling better, starting now.
You’ll learn how to:
- Break free from body shame, obsession, and constant comparison
- Rewire your brain for confidence and lasting self-acceptance
- Use 4 science-backed steps to heal how you see yourself
- Understand the hidden psychology behind body image and self-talk
- Unpack the shocking research on how screens and modern life are distorting your self-image (and how to fix it)
This isn’t just a conversation. It’s your roadmap to healing, backed by science.

After listening you will have the tools, the science, and the mindset shift you need to stop hiding—and start seeing yourself clearly.
Because when you change how you see yourself, you change everything.
For more resources, click here for the podcast episode page.
If you liked this episode, you’ll love listening to this one next: How to Build Real Confidence: 7 Truths to Unlock Your Authentic Self
Connect with Mel:
9 June 2025, 4:05 am
1 hour 34 minutes

This Conversation Will Change Your Life: Do This to Find Purpose & Meaning
Today, Mel sits down with one of the most extraordinary guests to ever appear on this podcast.
If you’ve ever asked yourself:
What’s my purpose?
How can I make a difference?
How do I stay hopeful when the world feels broken?
This is the conversation that will change the way you think about your own power to lead a life that matters.
Bryan Stevenson is Mel's personal hero, and what he shares in this episode will change how you see yourself.
He is a world-renowned civil rights lawyer and author of Just Mercy, one of the most powerful books of our time which was turned into a movie in which Michael B. Jordan played Bryan.
Bryan is the founder of the Equal Justice Initiative and has argued and won cases before the United States Supreme Court.
He has saved over 140 people from death row, many of them who were wrongly convicted, and his work has fundamentally transformed the conversation about justice, mercy, and human dignity.
His life’s mission is proving one powerful truth:
You are not defined by your worst mistake. And neither is anyone else.
This episode will shake you, open you, and move you to action.
You’ll learn:
– 3 life-changing lessons from the lawyer who’s saved 140 lives
– The mindset that will help you stay hopeful, even in the darkest moments
– Why compassion is courage — and how to practice it daily
– How to live a life that reflects what you truly believe
– Why the smallest actions often create the biggest change
If you’re feeling overwhelmed, discouraged, or unsure how to make a real difference, this episode is for you.
For more resources, click here for the podcast episode page.
If you liked this episode, you’ll love listening to this one next: How to Find Your Purpose & Design the Life You Want
Connect with Mel:
5 June 2025, 4:05 am
1 hour 19 minutes

A Powerful Mindset Makes You Unstoppable: How to Train Your Mind & Unlock Your Full Potential
Today, you’ll learn how to control your mind and train it for extraordinary performance.
By the end of this episode, you’ll know the exact mental training techniques used by world-class athletes, Olympians, and elite performers to overcome fear, build resilience, and unlock the next level of your potential.
Mel’s guest today is renowned performance and mindset coach Steve Magness, who has coached Olympians, Division 1 athletic teams, and organizations at the highest level of performance.
Today, Steve is breaking down the science of mental toughness — and teaching you how to apply it in your own life starting now.
You’ll learn how to:
- Rewire your mind to silence self-doubt
- Perform under pressure
- Train your focus like an elite athlete
- Stop overthinking and take confident action
- Build real mental resilience (without burnout)
- Hack your mindset and unlock your personal power
This is your roadmap to extraordinary performance — grounded in science and designed to help you rise above whatever is holding you back.
Because when you change your mindset, you change the game.
For more resources, click here for the podcast episode page.
If you liked this episode, you’ll love listening to this one next: How to Stop Negative Thoughts & Reset Your Mind for Positive Thinking
Connect with Mel:
2 June 2025, 4:05 am
1 hour 45 minutes

The Ultimate Guide to Women’s Hormones: Use Science to Reset Your Body, Balance Mood, & Feel Amazing
Today’s episode is your ultimate guide to fixing your hormones at any age—and it’s a MUST listen for every woman in your life.
If you’re tired, bloated, gaining weight in places you never used to, struggling with thinning hair, acne, brain fog, low sex drive, mood swings, PMS, painful periods — this is not how it has to be.
Mel sits down with top OB-GYN and hormone expert Dr. Jessica Shepherd, MD to unpack the science of women’s hormones in a way you’ve never heard before.
Whether you’re in your 20s and dealing with irregular cycles and PMS, or in your 40s and 50s navigating perimenopause and menopause, Dr. Shepherd breaks down exactly what’s going on in your body—and how to get it back in balance.
You’ll learn:
-The signs of hormone imbalance and how to fix it
-The surprising ways hormone shifts mess up your skin, cause weight gain, disrupt your sleep, and more
-The best foods to support your hormones (and the ones to cut back on)
-How to stop hair thinning and hormonal acne
-Why your skin starts to sag and what you can do to restore collagen
-What happens when you stop birth control—and how long it takes your body to reset
-Everything you need to know about PCOS, endometriosis, thyroid disease, and more
This is your science-backed step by step guide to balancing your hormones for health, happiness, and longevity.
Whether you’re 25 or 65, you’ll finally learn how to work with your body, instead of against it, to feel your absolute best.
For more resources, click here for the podcast episode page.
If you liked this episode, you’ll love listening to this one next: The #1 Menopause Doctor: How to Lose Belly Fat, Sleep Better, & Stop Suffering Now
Connect with Mel:
29 May 2025, 4:05 am
1 hour 10 minutes

The Secret to Stopping Anxiety & Fear (That Actually Works)
If you struggle with anxiety, this episode will change your life.
In today’s conversation, Mel sits down with Harvard Medical School psychologist and world-renowned anxiety expert Dr. David Rosmarin — and he’s about to flip everything you think you know about anxiety on its head.
By the end of this episode, you are going to know exactly what anxiety is, the things you’re doing that are making it worse, and how you can look at it in a whole new way.
You’ll also learn exactly how to help somebody who is struggling with it.
If you feel trapped by anxiety, or you've been trying to outrun it, what Dr. Rosmarin is about to share will set you free. He’s here to share a simple way to stop spiraling thoughts, find clarity, and finally feel in control.
Dr. Rosmarin is one of the world’s leading experts on anxiety and the founder of The Center for Anxiety. He’s an associate professor of psychology at Harvard Medical School and director of the Spirituality and Mental Health Program at McLean Hospital, one of the top psychiatric hospitals in the world.
Whether your anxiety is keeping you up at night, holding you back at work, making parenting harder, or bringing life in general to a grinding halt, this episode will give you the tools — and the hope — you’ve been looking for.
For more resources, click here for the podcast episode page.
If you liked this episode, you’ll love listening to this one next: How to Stop Negative Thoughts & Reset Your Mind for Positive Thinking.
Connect with Mel:
26 May 2025, 4:05 am
1 hour 24 minutes

How to Get What You Want Every Time: 3 Steps to Negotiate Anything With Anyone
Right now, there’s something you want.
Maybe you need help at home, more support from your partner, or it’s time to set a boundary at work.
But you’re avoiding the conversation. Why? Because it feels hard. You don’t want conflict, you don’t want to upset anyone, and you just don’t know how to bring it up.
That ends today.
The greatest things in life are on the other side of hard conversations.
And in this episode, you will learn the 3 simple steps to have any difficult conversation and get exactly what you want.
Mel sits down with world renowned negotiation expert Kwame Christian, CEO of the American Negotiation Institute, to break down exactly how to approach the conversations you’ve been avoiding.
Whether you want to negotiate a raise, ask your partner to step up, or finally tell your friend what’s bothering you, this episode is your crash course in how to advocate for yourself.
Inside this episode, you’ll learn:
-Why avoiding hard conversations is damaging your relationships (and your self-respect)
-How to handle someone’s emotional reaction without losing your cool
-The 3-step “Compassionate Curiosity” framework to navigate ANY conflict
-Why it’s more important to be respected than liked (and how to make that shift)
-How to negotiate at home, at work, and even with your landlord
-How to stand up for yourself without starting a fight
If you’ve been staying silent, stewing in resentment, or dreading confrontation, this episode will give you the confidence and skills to speak up and change your life.
You deserve respect. This is your roadmap to get it.
For more resources, click here for the podcast episode page.
If you liked this episode, you’ll love listening to this one next: The Most Important Career Advice You’ll Ever Hear With Harvard Business School’s #1 Professor
Connect with Mel:
22 May 2025, 4:05 am
1 hour 21 minutes

Understanding This Will Change How You Experience Your Entire Life
Today’s episode is going to fundamentally change the way you think about spirituality — and what it truly means to live a deep and meaningful life.
Mel sits down with Dr. Lisa Miller, the world’s leading expert on the neuroscientific benefits of spirituality. Her groundbreaking research proves that every human being is biologically hardwired for spirituality — even if, right now, it means nothing to you.
Dr. Miller’s work shows that spiritual connection — however you define it — changes your brain for the better.
It can protect you from depression, anxiety, addiction, hopelessness, and burnout, and it gives you powerful tools to get through the hardest times in your life.
We are living in a moment where believing in something beyond yourself can feel impossible.
You might be feeling uncertain, anxious, or even pessimistic about the future — but this conversation will open your mind to possibilities you may have never considered before.
Dr. Miller will prove to you, using science, that when you awaken this innate part of your brain, you unlock resilience, clarity, connection, and a deep sense of purpose.
You’ll learn:
-The #1 thing that separates people who are resilient and hopeful from those who struggle
-The enormous difference between spirituality and religion (and why that matters for your mental health)
-How to unlock your brain’s “awakened” network — the key to creativity, intuition, and deep meaning
-How to nurture spirituality in yourself and your kids (even if you don’t know where to start)
-Why crises, heartbreak, and hardship can be portals to spiritual growth and personal transformation.
Whether you’re deeply spiritual, skeptical, or somewhere in between, this episode will inspire you to see that spirituality isn’t just a “nice to have” — it’s an essential part of being human.
If you’re feeling stuck, lost, hopeless, or like there must be something more to life, this conversation is coming to you at exactly the right moment.
For more resources, click here for the podcast episode page.
If you liked this episode, you’ll love listening to this one next: How to Find Your Purpose & Design the Life You Want
Connect with Mel:
19 May 2025, 4:05 am
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