Podcast Summary: The Mel Robbins Podcast

Episode: "How to Make 2026 the Best Year: 6 Questions to Ask Yourself"

Host: Mel Robbins
Date: December 15, 2025

Episode Overview

In this action-oriented and uplifting solo episode, Mel Robbins shares her proven annual ritual—a six-question, research-backed exercise she’s practiced with her husband Christopher for 22 years—to help listeners reflect on the year that’s ending and set the stage for an intentionally designed, fulfilling year ahead. Mel leads listeners step-by-step through this powerful process, shares personal stories, and encourages everyone to use the free companion workbook to go deeper. The episode is packed with science-backed reasoning, heartfelt anecdotes, and practical wisdom designed to spark clarity, motivation, and lasting change.

Key Discussion Points & Insights

1. Why Reflect Before Planning?

[06:57]

• Looking back at the past 12 months is vital before you look forward.
• “You cannot create a plan for where you want to go next year that's gonna work until you fully understand exactly where you're starting from right now.” – Mel Robbins [08:47]
• Mel recounts going through decades-old family goal folders, emphasizing the value of tracking goals over time and learning from both successes and failures.

Research Highlights:

• Study from California State University & UCLA found that writing to your future self—connecting who you’ve been, who you are, and who you want to become—makes you more likely to take real steps toward your goals.
  • “Just a tiny writing exercise changed real world behavior.” [13:44]

2. The Six Questions Framework

Mel walks listeners through six pivotal questions (three focused on the past, three on the future). Her own candid answers and insights make the process relatable and inspiring.

2.1. What Were the Low Points of Your Year?

[16:03]

• It’s essential (and healthy) to face what was hard—not to wallow, but to unburden yourself and learn.
  • “If I think about my life, I learned the most and made the biggest positive changes after the hardest years of my life.” [17:32]

Science-Backed Takeaways:

• Study from UC Irvine and Penn State: Suppressing negative emotions increases stress and hurts physical health.
• Ethan Kross (psychologist): Acknowledging tough moments creates distance from negative thoughts, freeing you for positive change.

Mel’s Examples:

• Getting sick from overworking, missing important events [24:11].
• Failing to maintain self-care and exercise routines.
• Adjusting to her son Oakley making college truly feel like an empty nest.
• “I have more photos of my dogs and cats than my family or friends. That’s a problem.” [28:32]

2.2. What Were the High Points?

[32:04]

• Look for the big and the small wins—the little joys in daily life matter.

Mel’s Highlights:

• Meaningful family trips and reunions, special time with each child, and milestone professional achievements (her podcast, “Let Them Theory” book and tour, meeting fans in person).
• “Claim your wins, celebrate them. They say something about you.” [38:55]
• “The highs show you what you want more of. The highs show you what you're willing to work for.” [33:50]

2.3. What Did You Learn About Yourself?

[49:26]

• Past highs and lows are “data”—use them to shape your next chapter.
• Mel’s reflections:
  • She thrives with structure and systems (e.g., meal prepping swamp soup boosted her focus and wellbeing).
  • Relationship time is her top value—planning it is the only way to make it real.
  • Growth comes from new experiences (“I forced myself to do something I’d never done before with my tour skits.”).
• “Love is really the only thing that matters… that’s the truth.” [55:20]

Supporting Research:

• Cornell University’s Legacy Project and the Harvard Study of Adult Development: Relationships predict life satisfaction & reduce regrets.

2.4. What Will You Stop Doing?

[62:40]

• Subtracting is just as (or more) powerful than adding.
• “Winners quit all the time… they quit the things that keep them frustrated, exhausted, distracted.” [63:52]
• Mel’s “stop”: Excuses about resistance training. “I am so sick of my excuses… I have to stop making excuses about this.” [67:24]

2.5. What Will You Continue Doing?

[68:40]

• Keep up behaviors that are working for you.
• Mel’s continues:
  • Scheduling time with friends/family in advance.
  • Embracing concerts and real-life experiences.
  • Leaning into AI for productivity and life management:
    • “I realized I’m not leaning into [AI] in my personal life… I don’t want women to fall behind.” [70:58]
  • Daily walks and healthy routines established over the past year.

2.6. What Will You Start Doing?

[76:16]

• Starts can be small (a walk, journaling) or big (a new business, rekindling hobbies).
• Mel’s big reveal: Starting a new company, “Pure Genius,” to “solve the protein problem” she and her podcast guests have discussed for years.
  • “Any tool that's simple, trustworthy, and solves a problem—backed by research, easy to fit into a busy life—that’s genius.” [81:45]

Encouragement:

• “You don’t have to do it all in January… you have 12 months.” [84:23]
• “Writing it down is the first step. If it scares you a little, that’s a sign you’re really reaching for something that matters.” [85:11]

Notable Quotes & Memorable Moments

• “Amazing lives don’t happen by chance. They happen by choice.” – Mel Robbins [05:16]
• “You’re not being dramatic—you’re being self-aware. And that awareness is the starting point for change.” [31:44]
• “Claim your highlights. They mean something. The more you look for good things, the more you see them.” [37:08]
• “What you and I just did today is the roadmap for how you create a better life.” [87:16]
• “In case no one else tells you, I love you and I believe in you and your ability to create a better life.” [87:01]

Practical Encouragement & Closing

• Download the free Year-End Ritual workbook at melrobbins.com/BestYear for deeper reflection and structured note-taking.
• Mel urges listeners to share the episode and do the exercise with friends, family, or colleagues—it creates collective momentum.
• The real reward is the clarity, intention, and motivation you’ll tap into—no matter what kind of year you’ve had.

Timestamps for Key Segments

• 00:00 — Episode intro; importance of year-end ritual
• 06:57 — Why looking back matters (and the science behind it)
• 16:03 — Q1: What were your low points this year?
• 32:04 — Q2: What were your high points?
• 49:26 — Q3: What did you learn about yourself?
• 62:40 — Q4: What will you stop doing?
• 68:40 — Q5: What will you continue doing?
• 76:16 — Q6: What will you start doing?
• 81:44 — Mel’s announcement: Starting Pure Genius
• 87:01 — Mel’s closing encouragement

Resources Mentioned

• Free Companion Workbook
• Mel’s Let Them Theory book & podcast episodes (notably Dr. Stacy Sims on body reset and Dr. Amy Shah on protein & menopause)
• Research:
  • Letter to your future self—Journal of Experimental Psychology Applied
  • UC Irvine/Penn State study on emotional processing
  • Cornell Legacy Project & Harvard Study of Adult Development

In Mel’s words:

“You now have laid the groundwork for the best year ever, because you are clear about who you are, what matters to you, and what you have the courage to start.” [86:03]

For anyone who hasn’t listened, this episode is like a guided retreat in audio form—full of reflective insights, science, and self-compassionate encouragement to launch you into your best year yet.