The Mel Robbins Podcast

Episode: 7 Things to Tell Yourself Every Day

Date: January 5, 2026

Host: Mel Robbins

Episode Overview

In this empowering and deeply personal episode, Mel Robbins shares seven transformative reminders—her “wake the hell up” sentences—for reclaiming your confidence, setting boundaries, and grounding yourself during tough times. Mel leans into her characteristic candor and warmth, invoking science, powerful quotes, and real talk to activate listeners’ inner strength. The episode is a personal pep talk and a toolkit for anyone feeling frazzled, stuck, or in need of a mindset refresh.

Key Discussion Points & Insights

Setting the Scene: Why You Need These Reminders

• Mel welcomes listeners with energy and empathy, validating current struggles with the heaviness of the world and the pressures of daily life.
• She promises practical reminders that act as "emotional jumper cables" for your mind and spirit.
• Notable Quote (02:10):
  “These reminders, they don't just soothe you or pat you on the head, they activate you. They snap you back into reality. They take you from that state of ‘I can't deal with this’ to ‘okay, I’m back.’”
  — Mel Robbins

Bonus/Eighth Reminder: Free Workbook

• Mel invites listeners to download a free 20-page workbook (07:18), designed to help you clarify goals and plan your best year ever.
  Visit melrobbins.com/bestyear
• The workbook is a “thank you” for making the podcast wildly successful.

The 7 Powerful Reminders

1. You Can Be Kind and Still Say “No” (a.k.a., Boundaries)

• (11:01)
  “You can be a kind person with a good heart and still tell people to fuck off when needed. It’s called boundaries.”
• Kindness does not mean being a doormat—saying “yes” to everything can lead to resentment.
• The real purpose of boundaries is self-respect, not meanness.
• “No” is a complete sentence.
• Notable Quote (16:50):
  “Being kind to everyone else while being terrible to yourself is not the point.”

2. You’re Not Lazy—You’re In Survival Mode

• (27:22)
  “The best thing a therapist ever told me is: You’re not lazy. You only have a certain amount of energy right now and you’re using it all to survive.”
• Most self-critical thoughts come from being overwhelmed and stressed.
• Mel references Dr. Aditi Nerurkar, explaining how stress hijacks your brain, pushing you into survival mode and shutting down creativity and productivity.
• Notable Quote (38:44):
  “If you only have 40% to give today, and you give all 40%, that’s 100% of what you have to give.”

3. Everyone Is Struggling—Be Kind

• (47:19)
  “You know who’s going through a tough time right now? Everyone. Be kind.”
• Mel reminds us that every person you meet faces unseen challenges.
• Kindness connects us and lessens feelings of isolation.
• Being kind doesn’t mean saying yes to everything or forgoing boundaries—it’s about compassion.
• Notable Quote (48:08):
  “When you can still be kind in the middle of your own struggles, you prove that life is hard, but it has not taken your heart—or you.”

4. You’re More Than You Were—Celebrate Progress

• (57:37)
  “I’m not everything I want to be, but I’m a lot of things I wanted to be two years ago. And what a wonderful thing it is to realize that.”
• Progress is incremental and easy to overlook; remember where you started.
• Mel shares her personal journey: from not having an office space or a product idea, to co-founding her new protein company.
• Notable Quote (60:35):
  “You’re not everything you want to be yet, but you’re a lot of things you wanted to be two years ago. That’s genius.”

5. Take Nothing Personally

• (67:15)
  “One of the healthiest habits to learn: take nothing personally.”
• Inspired by Don Miguel Ruiz’s “The Four Agreements.”
• Sensitivity is a gift—but can also make you an emotional sponge.
• The “Let Them” theory: let people be who they are, and don’t internalize their moods or opinions.
• Notable Quote (71:24):
  “Stop auditioning for approval from people who are stressed out, distracted, overwhelmed, emotionally immature, and constantly projecting on you.”

6. Growth Means Saying Goodbye

• (72:22)
  “Becoming the best version of yourself comes with a lot of goodbyes.”
• Personal evolution requires endings: to habits, people, and old versions of yourself.
• Mel emphasizes this isn’t just about cutting people off—it’s also about letting go of self-sabotaging habits, perfectionism, and criticism.
• Notable Quote (74:38):
  “Every time you say goodbye to what’s dragging you down, you create space for what’s going to lift you up.”

7. Time Is Finite—Love Deeply and Enjoy Now

• (77:20)
  “Keep in mind, there’s a clock ticking that you can’t see. So love whoever loves you and enjoy your life.”
• Later isn’t real—act on your intentions now.
• Mel shares wisdom from Dr. Karl Pillemer’s legacy studies: at life’s end, people regret not loving and connecting more, not “doing” more.
• Use this reminder to focus on what truly matters: relationships and joy in the present.
• Notable Quote (80:48):
  “Don’t miss your own life.”

Notable Quotes & Memorable Moments

• On Boundaries:
  “No is a complete sentence.” (21:12)

• On Self-Criticism:
  “Does criticizing myself help me feel better? No. Does it help me focus? No.” (39:38)

• On Collective Struggle:
  “People, especially the challenging people, the rude people—the people withdrawn, even the ones with a smile—are going through something right now.” (50:14)

• On Progress:
  “You’re not giving yourself enough credit for how far you’ve come in two years.” (63:14)

• On Personal Power:
  “Your power is not in becoming a mind reader or a parent to other adults. Your power is in this habit: take nothing personally.” (69:17)

• On Saying Goodbye:
  “The most of the goodbyes you need to make are the ones you make when you’re looking in the mirror.” (74:54)

• On Urgency of Life:
  “We have this thing called temporal discounting; we just naturally assume we have more time, more energy, and more motivation later—and so we delay the things that really matter.” (79:32)

Timestamps for Important Segments

| Time | Segment | |---------|------------------------------------------------------| | 00:00 | Mel sets up the episode – wake-up reminders intro | | 07:18 | Bonus: Free workbook for best year planning | | 11:01 | Reminder 1: Boundaries and kindness | | 27:22 | Reminder 2: You’re not lazy, you’re surviving | | 47:19 | Reminder 3: Universal struggle, practice kindness | | 57:37 | Reminder 4: Celebrate your progress | | 67:15 | Reminder 5: Take nothing personally | | 72:22 | Reminder 6: Growth requires goodbyes | | 77:20 | Reminder 7: Love now, time is limited | | 82:00 | Mel’s closing pep talk and episode summary |

Key Takeaways

• You already have the power—remind yourself of it daily.
• Boundaries are essential for self-respect; you can say no and still be a good person.
• Recognize and celebrate your progress, even if you aren’t “there” yet.
• Don’t take others’ moods or opinions personally; focus on your own lane.
• Growth means letting go of what doesn’t serve you, not just people, but habits and self-criticism.
• Love and connect now—later is an illusion.
• Kindness is the glue that binds us, especially when everyone is struggling.

How to Use This Episode

• Write down the seven reminders and post them where you need them most.
• Repeat them to yourself when you feel anxious, overwhelmed, or stuck.
• Share this episode and the reminders with friends and family who could use a boost.

Final Words from Mel (Summarized)

“These seven reminders aren’t just words—they’re weapons against playing small. I love you, I believe in you, and I believe in your ability to create a better life. These reminders will help you do exactly that.” (81:44)

For more resources:

• Free workbook: melrobbins.com/bestyear
• Stay connected via @melrobbins

Note: Ads, intro, and outro sections have been omitted to focus on core content.