The Mel Robbins Podcast - The 7‑Day Habit Reset: Start Today, Feel Different By Next Week

If you are tired of your own excuses… If you are tired of starting out strong, only to end up in the exact same place… If you feel like you can’t get your life together… If you feel unmotivated and exhausted… That makes complete sense. The end of the year is almost here and you need a little PUSH to get over the finish line. So Mel is giving you the simple reset you need to finish the year with energy and focus. Today, Mel is joined by Pulitzer Prize–winning journalist and bestselling author Charles Duhigg, and he’s breaking down the three small habits that will quietly reset your mind and body and change your life with the least amount of effort. The 3 habits are small. They are doable, and they are designed to work when you’re tired, unmotivated, and fed up with yourself. There is a reason this episode is dropping right now, on Cyber Monday. It’s because you don’t need a new pair of leggings or a tech gadget to make your life better. You need just one hour to listen to this episode. Forget complicated routines. Charles gives you the 3 things that work. You’ll discover: -The 3 most important habits to create the most possible change in your life, for the least amount of effort -The mindset trick that makes "getting fit" MUCH easier -The ARC Morning Formula to try tomorrow -The “hot mind” vs. “cold mind” approach and why it matters -How to motivate yourself to change your behavior You will be able to quietly upgrade everything in your life. This is not another productivity pep talk. It’s a playbook that you can start using today. For more resources, click here for the podcast episode page. If you liked the episode, check out Charles’ first appearance on The Mel Robbins Podcast: How to Talk to Difficult People: Proven Strategies to Stop Arguments & Feel Connected Again 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

Duration: 1h 24m
Broadcast on: 01 Dec 2025
Audio Format: other

If you are tired of your own excuses…

If you are tired of starting out strong, only to end up in the exact same place…

If you feel like you can’t get your life together…

If you feel unmotivated and exhausted…

That makes complete sense. The end of the year is almost here and you need a little PUSH to get over the finish line.

So Mel is giving you the simple reset you need to finish the year with energy and focus.

Today, Mel is joined by Pulitzer Prize–winning journalist and bestselling author Charles Duhigg, and he’s breaking down the three small habits that will quietly reset your mind and body and change your life with the least amount of effort.

The 3 habits are small. They are doable, and they are designed to work when you’re tired, unmotivated, and fed up with yourself.

There is a reason this episode is dropping right now, on Cyber Monday. It’s because you don’t need a new pair of leggings or a tech gadget to make your life better.

You need just one hour to listen to this episode.

Forget complicated routines. Charles gives you the 3 things that work.

You’ll discover:

-The 3 most important habits to create the most possible change in your life, for the least amount of effort

-The mindset trick that makes "getting fit" MUCH easier

-The ARC Morning Formula to try tomorrow

-The “hot mind” vs. “cold mind” approach and why it matters

-How to motivate yourself to change your behavior

You will be able to quietly upgrade everything in your life.

This is not another productivity pep talk. It’s a playbook that you can start using today.

For more resources, click here for the podcast episode page.

If you liked the episode, check out Charles’ first appearance on The Mel Robbins Podcast: How to Talk to Difficult People: Proven Strategies to Stop Arguments & Feel Connected Again

Connect with Mel:

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Hey, it's your friend Mel, and welcome to the Mel Robbins Podcast. You know, right about this time of year, I get so tired of my own excuses. Don't you? I mean, aren't you tired of saying, "Okay, this week, it's got to be different. This week, I got to get my act together." And then you try to start sticking to that budget, or you try to read more instead of looking to your phone, or you finally are going to try exercising every day. And look, I'm going to give you some credit, because you start strong, me too. You're excited to change. You're motivated. You're getting your act together. And then life hits. You skip a day, you feel off, and before you know it, the whole thing falls apart. And then you're back to thinking, "What's wrong with me? Why can't I get my life together like all these people I see online?" Well, let me tell you something. There is nothing wrong with you. You're not lazy. You don't lack discipline or willpower. You're just going about it the wrong way. I did two for years, because no one taught you the truth about how change actually works. I'm talking the simple science of it all. Well, that is going to change today, and so is your life, because today, you are going to learn the formula based on research for how to create change that sticks. Change that snowballs that rewires who you are. I'm talking habits. And you want to hear something really exciting? Based on the research, there are just three simple habits, just three. Now these three habits, the research shows, they uplevel everything. Your focus, your energy, your confidence, heck, you're going to even learn that they make you spend less money. What? And here's the best part. These three habits, they don't require willpower, and if I can do them, you can do them. After today's conversation, you will be doing them too, because you have the world's best instructor here today to help walk you through step by step this extraordinary and exciting research, and you're going to know exactly what to do. Our expert today is the goat of habit research. I'm talking a Pulitzer Prize winning researcher, a three-time New York Times bestselling author. I've been wanting this dude to be on the podcast since I started this thing two and a half years ago. His work has changed my life, and it's going to change yours, because once you understand how these three habits really work, and you start using them to create positive change through every year of your life, you'll become the person you really want to be. So let's do this thing. Paragold is where you go for everything you need for your home, especially around the holidays, from decor, lighting, furniture, and appliances. I am sitting at a gorgeous, black, round table. It's designed by forehands, and guess where I bought it? Paragold, our sponsor, they got everything you need to launch your holiday season in

Transcription truncated.