The Mel Robbins Podcast

7 Things to Tell Yourself Every Day

January 5, 2026

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  • The seven powerful reminders shared in "7 Things to Tell Yourself Every Day" are designed to activate the most capable version of the listener by serving as 'emotional jumper cables' rather than just soothing platitudes. 
  • Setting boundaries is an act of self-respect directed toward oneself, not just a statement to others, and is crucial for preventing burnout caused by confusing kindness with being a 'human doormat'. 
  • Feeling overwhelmed or criticized when exhausted is often a physiological stress response, not a sign of laziness, meaning that giving 100% of limited energy still constitutes a full effort deserving of compassion. 
  • When facing mortality, priorities shift toward relationships, leading to regrets about unsaid love or forgiveness, which activates 'meaning motivation' to focus on what truly matters. 
  • The seven reminders shared in "7 Things to Tell Yourself Every Day" serve as 'emotional jumper cables' to snap listeners out of negative patterns and encourage forward movement, even when progress is slow. 
  • Key reminders include recognizing that you can be kind while setting boundaries (telling people to 'fuck off' when needed), acknowledging that current energy levels might only be enough for survival, and realizing personal progress by comparing the present self to the past self. 

Segments

Introduction to Wake Up Reminders
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(00:00:00)
  • Key Takeaway: The seven powerful reminders are called ‘wake the hell up reminders’ because they reconnect individuals to their strongest, clearest, and most capable self.
  • Summary: The episode introduces seven powerful reminders intended to activate the listener’s most capable self. These reminders are designed to snap the listener back into reality, moving them from a state of feeling unable to cope to feeling back in charge. Mel Robbins emphasizes that these statements pull listeners back into their strength, courage, and confidence.
Sponsor: EF Go Ahead Tours
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(00:01:55)
  • Key Takeaway: Exploring the world through immersive, expert-designed tours helps individuals discover a more curious, connected, and alive version of themselves.
  • Summary: EF Go Ahead Tours offers immersive tours led by local experts to encourage personal exploration. Traveling is presented as a way to become more curious and connected, feelings that listeners can bring back into their daily lives. Listeners are directed to goaheadtours.com to book a trip.
Sponsor: Happy Egg
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(00:02:32)
  • Key Takeaway: Happy Egg hens forage outside on pasture, resulting in deep, rich orange yolks that indicate quality.
  • Summary: Happy Egg operates on the philosophy that happy hens lead to tasty yolks. Their hens are cared for by family farmers and spend their days foraging outside on lush pasture. The resulting eggs feature incredibly deep, rich orange yolks.
Reminder 1: Boundaries and Kindness
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(00:03:11)
  • Key Takeaway: One can be a kind person with a good heart and still tell people to ‘fuck off when needed’ by setting necessary boundaries.
  • Summary: Confusing kindness with being a human doormat leads to misery, often stemming from the fear of disappointing others or losing their approval. Boundaries are agreements made with oneself, allowing one to say no without guilt, even if it disappoints others. Setting boundaries is an act of self-respect, not meanness.
Reminder 2: Survival Mode and Energy
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(00:17:50)
  • Key Takeaway: When stressed or overwhelmed, the brain turns up negative thoughts, and if energy is fully used just to survive the day, one is not being lazy but operating in a biological stress response.
  • Summary: The reminder, ‘You’re not lazy. You only have a certain amount of energy right now, and you’re using it all to survive,’ reframes exhaustion as a normal response to overwhelming circumstances. Research indicates that stress hijacks brain function, amplifying the inner critic. Giving 100% of limited energy, even if it’s only 20% of capacity, means you gave 100% of what you had available.
Reminder 3: Universal Struggle and Kindness
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(00:30:35)
  • Key Takeaway: The reminder ‘You know who’s going through a tough time right now? Everyone. Be kind.’ softens the listener and reduces the feeling of being personally targeted by others’ behavior.
  • Summary: Every person encountered is carrying an unseen burden, which explains difficult behavior from others. Recognizing this universal struggle prevents the listener from taking negative interactions personally and stops them from feeling singularly picked on by the universe. Maintaining kindness while setting boundaries proves that one’s values remain intact despite personal struggles.
Sponsor Break and Sharing Encouragement
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(00:38:00)
  • Key Takeaway: Sharing this episode with loved ones is a gift that spreads positive reinforcement, helping others feel better and, in turn, positively influence people in their own lives.
  • Summary: Listeners are strongly encouraged to share the episode link with friends and family who might need these reminders. This act of sharing creates a positive ripple effect, as the recipient can then pass that support along to others. The episode pauses here before delivering the next set of powerful reminders.
Sponsor: Paragold
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(00:38:35)
  • Key Takeaway: Paragold offers curated luxury home furnishings, lighting, and art, making high-end interior design accessible with complimentary design help.
  • Summary: Paragold aggregates intentional, curated pieces from coveted luxury home brands into one shopping destination. They provide services like complimentary design help and full-service delivery, simplifying the process of achieving a luxury designer home look. Shoppers can browse in-store or online at paragold.com.
Sponsor: Expedia
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(00:39:25)
  • Key Takeaway: Expedia simplifies travel planning by allowing users to compare and book flights, hotels, vacation rentals, and activities all in one place.
  • Summary: Expedia acts as a reliable resource for travel planning, making it easy to compare options like vacation rentals versus hotels. Users can bundle and save by combining flights with hotels or rentals for their next trip. All necessary travel components can be managed through the Expedia platform.
Sponsor: Amica Insurance
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(00:39:51)
  • Key Takeaway: Amica, as a customer-owned company, prioritizes understanding and following through on customer needs rather than making assumptions about protection requirements.
  • Summary: Working with Amica feels like having someone who finishes your sentence because they genuinely listen and understand what needs protecting. Unlike companies that only claim to put customers first, Amika demonstrates this through attentive listening and reliable follow-through. Customers can get a quote by visiting amika.com.
Reminder 4: Acknowledging Past Progress
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(00:40:43)
  • Key Takeaway: The realization, ‘I’m not everything I want to be yet, but I am a lot of things I wanted to be two years ago,’ validates ongoing improvement and combats the tendency to invalidate progress.
  • Summary: This reminder shifts focus from the gap between current status and ideal future to the distance already traveled. Progress includes outgrowing negative habits, people, and past versions of oneself, all of which should be acknowledged as wins. This perspective prevents listeners from waiting for a ‘perfect’ moment to validate their efforts.
Sponsor Break and Sharing Encouragement (Part 2)
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(00:49:04)
  • Key Takeaway: Listeners are urged to share the episode, as doing so provides a gift to others that can positively influence people in their extended circles.
  • Summary: The host reiterates the importance of sharing the episode with loved ones who may be overwhelmed or down on themselves. Texting or emailing the link is a tangible way to support friends and family. This sharing action multiplies the positive impact of the episode’s content.
Sponsor: GoodRX
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(00:50:03)
  • Key Takeaway: GoodRX is a free service that helps users save money on prescriptions, including cold and flu medications, by comparing prices across 70,000 pharmacies.
  • Summary: The GoodRX app allows users to search for prescriptions, compare prices, and use a free coupon at the pharmacy counter. Savings can be significant, sometimes matching an insurance copay. The service also offers delivery options for convenience.
Sponsor: Skims
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(00:51:00)
  • Key Takeaway: Skims bras, like the Fits Everybody t-shirt bra, offer comfort and support without digging or creating visible lines under clothing.
  • Summary: Skims products aim to improve how clothes fit and how the wearer feels about their body by prioritizing comfort. The t-shirt bra is noted for being soft and supportive without excessive squeezing. Their underwear styles, such as the cotton pointel lace boy short, are breathable and provide perfect coverage.
Sponsor: Macy’s
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(00:52:02)
  • Key Takeaway: Macy’s provides a simple way to hit a ‘reset’ in the new year across various life areas, from skincare and clothing to home organization.
  • Summary: Macy’s offers products for various personal and home resets, whether updating skincare, replacing old items like socks or towels, or investing in home technology like robot vacuums. Shoppers can find what they need in-store or online at Macys.com to facilitate a fresh start.
Reminder 5: Taking Nothing Personally
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(00:52:54)
  • Key Takeaway: Developing the habit to ’take nothing personally,’ as outlined in The Four Agreements, frees individuals from obsessing over others’ opinions, moods, and expectations.
  • Summary: This healthy habit involves giving people the dignity of their own emotions and thoughts, recognizing that their behavior often reflects their own stress or insecurities, not the listener’s value. When someone disagrees or is in a bad mood, it is not a vote on one’s existence or capability. Letting go of the need for approval from others restores personal power.
Reminder 6: Growth Requires Goodbyes
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(00:57:56)
  • Key Takeaway: Becoming the best version of oneself necessitates saying goodbye to draining habits, limiting mindsets, and situations that have been outgrown to create space for positive evolution.
  • Summary: Growth is framed not as cutting people off, but as shedding what no longer fits, such as self-criticism, to welcome self-confidence and boundaries. Releasing the familiar, even if it hurts, feels like relief and clarity because it is necessary for forward momentum. The most crucial goodbyes are often the internal ones made when looking in the mirror.
Reminder 7: Urgency of Love and Enjoyment
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(01:02:16)
  • Key Takeaway: The reminder, ‘Keep in mind, there’s a clock ticking that you can’t see. So love whoever loves you and enjoy your life,’ combats temporal discounting by focusing energy on immediate, meaningful actions.
  • Summary: Human nature defaults to delaying important actions, assuming future time, energy, and motivation will be available, leading to regrets about unsaid words or unlived moments. Recognizing the unseen clock activates ‘meaning motivation,’ shifting priorities toward loving relationships and enjoying the present life. Research from older Americans confirms that regrets center on missed opportunities for connection, not material gain.
Deathbed Regrets and Focus
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(01:05:09)
  • Key Takeaway: Facing the reality of a ticking, unseen clock clarifies life’s priorities toward relationships and love over material concerns.
  • Summary: Research on deathbed wishes shows people regret not asking for forgiveness or saying ‘I love you’ more, rather than acquiring wealth. Remembering this clock ticking allows a choice: waste energy trying to fix unchangeable people or focus on loving those who reciprocate. This contemplation activates ‘meaning motivation,’ driving focus toward what is truly important.
Actionable Reminders Introduced
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(01:07:48)
  • Key Takeaway: The seven powerful reminders function as ‘weapons against playing small’ and should be actively internalized through writing and repetition.
  • Summary: These reminders are designed to be encoded into the brain, acting as emotional tools to overcome negative thinking and procrastination. Specific examples include validating the need for boundaries (’tell people to fuck off when needed’) and recognizing that current energy depletion might be due to survival mode, not laziness. Listeners are urged to use these statements to move from assumption to intention, and from ‘someday’ to ’today.’
Closing Encouragement and Legal Disclaimer
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(01:09:42)
  • Key Takeaway: The episode concludes with a personal affirmation of belief in the listener’s ability to create a better life using the provided tools.
  • Summary: Mel offers personal encouragement, affirming her belief in the listener’s capacity for improvement, supported by the seven powerful reminders. The segment transitions into necessary legal language, clarifying that the podcast is for educational and entertainment purposes only and is not a substitute for professional medical or therapeutic advice.