The Mel Robbins Podcast - Stanford Psychologist: 7 Small Things That Make a Huge Difference in How You Feel

You don’t have to wait for your life to get easier to start enjoying it. Today, Mel sits down with Dr. Kelly McGonigal, a renowned health psychologist, award-winning Stanford University lecturer, and bestselling author whose work focuses on stress, resilience, and joy. She’s here to show you how to feel more alive again by making 7 small shifts. And you already have everything you need to get started. Dr. McGonigal will walk you through your body and brain’s built-in resources for joy, connection, hope, and courage, and show you how to put them to work. Your muscles, for example, are like a pharmacy inside your body, releasing “hope molecules” when you move. And you don’t have to crush a workout to get started. A walk with your dog or a little dancing in your kitchen counts. One of Dr. McGonigal’s biggest insights: You need joy precisely because life can be hard. Those moments of laughter, closeness, and pleasure give you reasons to keep going, and you can learn how to create more of them. And you can practice these mood-boosting shifts on your next walk, between errands, or while spending time with someone you love. You’ll learn: –What joy really does for you and why your brain needs it –How your muscles can make hope – seriously –How to make stress your friend and use it to your advantage –How to use a favorite song to shift your mood and get yourself going –How to turn a meaningful memory into courage you can use today –How to train your attention to notice more of the good around you –3 research-backed sources of hope you can tap into when you need a lift You have not lost your ability to feel joy. And you don’t have to wait for it to find you. You’ll leave this conversation with small things you can do today to feel more like yourself, connect with people, and get more enjoyment out of the life you’re living. For more resources related to today’s episode, click here for the podcast episode page. If you liked this episode, listen to this one next: How to Stop Negative Thoughts & Reset Your Mind for Positive Thinking. Mel also wants to tell you: Try the 23g protein shot I drink every single morning Join 2 million readers loving my weekly newsletter - full of tips, tools, and inspiration The Let Them Theory: read the book everyone’s talking about Watch the episodes on YouTube Connect with me on Instagram Follow the show’s Instagram for clips, behind the scenes, and more Find some daily positivity on my TikTok Want zero ads? Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

Duration: 1h 23m
Broadcast on: 10 Sep 2026
Audio Format: other

You don’t have to wait for your life to get easier to start enjoying it.

Today, Mel sits down with Dr. Kelly McGonigal, a renowned health psychologist, award-winning Stanford University lecturer, and bestselling author whose work focuses on stress, resilience, and joy.

She’s here to show you how to feel more alive again by making 7 small shifts.

And you already have everything you need to get started.

Dr. McGonigal will walk you through your body and brain’s built-in resources for joy, connection, hope, and courage, and show you how to put them to work.

Your muscles, for example, are like a pharmacy inside your body, releasing “hope molecules” when you move. And you don’t have to crush a workout to get started. A walk with your dog or a little dancing in your kitchen counts.

One of Dr. McGonigal’s biggest insights: You need joy precisely because life can be hard. Those moments of laughter, closeness, and pleasure give you reasons to keep going, and you can learn how to create more of them.

And you can practice these mood-boosting shifts on your next walk, between errands, or while spending time with someone you love.

You’ll learn:

–What joy really does for you and why your brain needs it

–How your muscles can make hope – seriously

–How to make stress your friend and use it to your advantage

–How to use a favorite song to shift your mood and get yourself going

–How to turn a meaningful memory into courage you can use today

–How to train your attention to notice more of the good around you

–3 research-backed sources of hope you can tap into when you need a lift

You have not lost your ability to feel joy. And you don’t have to wait for it to find you.

You’ll leave this conversation with small things you can do today to feel more like yourself, connect with people, and get more enjoyment out of the life you’re living.

For more resources related to today’s episode, click here for the podcast episode page.

If you liked this episode, listen to this one next: How to Stop Negative Thoughts & Reset Your Mind for Positive Thinking.

Mel also wants to tell you:

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Hey, it's your friend Mal, and welcome to the Mal Robbins Podcast. I am so excited about the conversation today because we're going to talk about how you can feel like yourself again. Get your spark back and bring more joy into your life, even if things are really hard right now. And we're going to do it with this extraordinary woman. Her name is Dr. Kelly McGonagall. I have been trying to get her on the podcast for years. She's one of the world's leading experts in stress, resilience, joy. She's been at Stanford University as a psychologist and lecturer for over 20 years. And what she's going to teach you today, it is simple, it's backed by science. She has such an important message to share with you. You can enjoy your life right now. For real, she wants you to know that a good life isn't perfect. And joy is how you navigate those moments in between periods that are challenging and periods that are amazing. Joy is how you have a day that has a sunrise and a funeral. It's how you have a breakdown and a belly laugh. You can go to the hospital and also enjoy the beach. You don't have to overhaul your life. You're going to begin exactly where you are in the mess. And you're going to learn how to tap into the simple joys to help you get through your life and start enjoying it now. And that's going to feel amazing. When I think of fall, I think of a couple of things. I think of the first school drop-off, the first sweater weather day, the first chilly evening around the fire pit, and our sponsor, LL Bean. For over a hundred years, LL Bean has been part of these traditions, crunching leaves and man-made bean boots, cheering from the sidelines and scotch plaid flannel, and walking the dog in a rugged field coat. Go grab the layers you love and the people you love and get outside. Visit LL Bean.com to shop the fall collection. LL Bean. Be an outsider. The Mel Robbins podcast is brought to you by Expedia. I love Expedia because I love traveling and here's the thing. You may be holding off on booking a trip right now because you think you need the whole plan to come together. But guess what? You don't. With Expedia's bundle and save, the more you book, the more you can save. Get up to 30% off every time you add something and then you add more later. Expedia. The one place you go to go places, sign in to save on select bookings. The Mel Robbins podcast is proudly sponsored by Amika Insurance, our exclusive insurance partner. Now, maybe you're like me. Loyalty means something. And Amika, they believe lasting relationships are built the same way with loyalty, showing up for people again and again when they need you most.

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