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:

• Get Mel’s #1 bestselling book, The Let Them Theory
• Watch the episodes on YouTube
• Follow Mel on Instagram
• The Mel Robbins Podcast Instagram
• Mel's TikTok
• Sign up for Mel’s personal letter
• Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
• Disclaimer

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:

• Get Mel’s #1 bestselling book, The Let Them Theory
• Watch the episodes on YouTube
• Follow Mel on Instagram
• The Mel Robbins Podcast Instagram
• Mel's TikTok
• Sign up for Mel’s personal letter
• Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
• Disclaimer

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:

• Get Mel’s #1 bestselling book, The Let Them Theory
• Watch the episodes on YouTube
• Follow Mel on Instagram
• The Mel Robbins Podcast Instagram
• Mel's TikTok
• Sign up for Mel’s personal letter
• Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
• Disclaimer