5 Ways to Actually Make Your Habits Stick

The Mel Robbins Podcast

SiriusXM Podcasts

Education, Mental Health, Relationships, Self-improvement, Society & Culture, Health & Fitness

4.8 • 10.6K Ratings

🗓️ 16 January 2025

⏱️ 54 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this episode, you’ll learn how to actually stick to your goals this year. Mel shares 5 rules that will make any new habit stick. These hacks are simple, evidence-based, and easy to apply. They help you avoid the most common traps people fall into: feeling tired, lazy, and deciding to give up on your goals. You’re not alone—many people end up quitting. But not you. Not this time. Because by the time you finish listening to today’s jam-packed episode, you’ll know the 5 powerful, science-backed strategies to make your habits stick for good. Whether it’s staying consistent with your fitness goals, building better money habits, or committing to Dry January, these tools will help you stay on track—even on the days you want to give up. You’ll learn the powerful link between habits and your identity, simple ways to trick your brain into action, and how to bounce back quickly from slip-ups. This is the ultimate episode for anyone who’s tired of starting over and ready to lock in the habits that lead to lasting change. These tips are practical, proven, and so easy to apply, you’ll be on your way to success before the episode is over. This is an encore episode with new and exciting insights from Mel at the top. Get a copy of Mel’s new book, The Let Them Theory here. For more resources, click here for the podcast episode page. If you liked this personal, tactical, and relatable episode, listen to this one next, about how to use your mornings better this year: Try It For 1 Day: Do This Every Morning to Boost Motivation & Focus Connect with Mel: Watch the episodes on YouTube Get Mel’s new book, The Let Them Theory Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Sign up for Mel’s personal letter

Transcript

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0:00.0	Hey, it's your friend Mel and welcome to the Mel Robbins podcast.
0:07.8	Okay, today you and I are going to talk about habits and I'm going to share the five things.
0:13.5	I'm talking essential things, tips, tricks, shortcuts.
0:17.3	You can call it whatever you want.
0:18.5	These are the ways that I make habits stick.
0:21.5	And I wanted to talk to you about this today for a particular reason. Number one, did you know
0:26.7	that most people, when they start to try to lock in a new habit, by day 19, they quit?
0:33.8	That's why I'm releasing this episode today, because you're about ready to quit on something new
0:37.8	that you've started. And also, I've noticed y'all are slamming the inbox at melrobbins.com
0:43.0	with questions about habits. So we're going to just cut through the noise. We're going to drop all
0:48.7	the BS and you and I are going to get the facts straight about habits. Number one, you need them.
0:55.1	Number two, you can need them. Number two,
1:00.3	you can master them. Number three, in order to master them, you need my tips and tricks. And so I am going to teach you the five essential things that you need in order to make your new habits stick.
1:06.3	Let's do this.
1:07.0	Let's do this.
1:21.3	Hey, it's your friend Mel, and welcome to the Mel Robbins podcast. I am so excited that you're here because I have so much to teach you and to share with you. This is going to be one of
1:26.0	those conversations where you get to benefit
1:28.3	from all the mistakes that I've made. Because boy, oh boy, when it comes to changing behavior,
1:33.3	I am one stubborn, lazy, lack and willpower kind of person. I have had to figure out how to hack
1:41.8	my way through tips and tricks to changing. And we're going to be talking
1:47.9	about habits today. And I'm going to share with you the five essential secrets and tools that you can
1:55.0	call these things whatever the heck you want. They just work. And I'm going to avalanche you with
	...

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