The Mel Robbins Podcast

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

December 15, 2025

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  • Making the next year your best year requires a research-backed, year-end ritual involving six specific questions that guide reflection on the past year and planning for the future. 
  • Looking back at the low points and high points of the past year, often facilitated by reviewing your camera roll, is a critical, non-skippable first step in planning because past experiences provide the necessary data (lessons and wisdom) to create effective future directions. 
  • The act of connecting who you have been, who you are now, and who you want to become through this reflective exercise creates a stronger bond with your future self, leading to tangible, positive changes in real-world behavior. 
  • Leaning into new technologies like AI, despite concerns about regulation and privacy, is crucial for effectiveness and advocacy, rather than sitting on the sidelines. 
  • Proactively scheduling meaningful connections, such as time with friends and family, and continuing enjoyable activities like attending concerts, are essential for a fulfilling life. 
  • The final step in creating the best year involves identifying what you will 'start' doing—whether big or small—as writing down these intentions transforms ideas into reality and pulls you toward a better version of yourself. 

Segments

Introduction to Year-End Ritual
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(00:00:00)
  • Key Takeaway: Mel Robbins shares her powerful, research-backed year-end ritual consisting of six questions designed to provide instant clarity for the coming year.
  • Summary: This ritual has been used by Mel and her husband for 22 years and guides listeners in looking both backward at the last 12 months and forward. A free companion workbook is available at melrobbins.com/bestyear to facilitate the exercise. The ritual is presented as the first step to creating your best year ever, especially after a challenging year.
Sponsor Messages Break
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(00:02:27)
  • Key Takeaway: Sponsors for the episode include Grayscraze for charcuterie, AT&T promoting connection through voice calls, and Amika Insurance for mutual coverage.
  • Summary: Grayscraze offers 15% off orders using code MEL15 for pickup or delivery. AT&T encourages listeners to share their voice by calling loved ones, emphasizing the unmatched power of hearing a familiar voice. Amika Insurance provides coverage for auto, home, life, and more, operating as a mutual insurer built for its customers.
Importance of Looking Back
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(00:04:23)
  • Key Takeaway: Failing to look back at the previous year’s experiences prevents the creation of a realistic and effective plan for the future, as one cannot create directions without knowing the starting point.
  • Summary: The ritual requires looking back to extract wisdom and avoid repeating mistakes, which is crucial because memory often fails to recall 99% of the year’s events. Research from California State University and UCLA shows that connecting past, present, and future selves through writing increases intentionality and positive behavior changes.
Question 1: Low Points Analysis
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(00:14:22)
  • Key Takeaway: Intentionally processing low moments by acknowledging and writing them down frees the brain from the weight of negative emotions, reducing stress and improving physical health.
  • Summary: Starting with lows validates that a hard year does not mean a bad person, and often the biggest positive changes follow the hardest times. Research from UC Irvine and Penn State indicates that suppressing negative emotions leads to increased stress and physical health issues, whereas processing them creates distance from negative thoughts.
Question 2: High Points Review
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(00:29:27)
  • Key Takeaway: Examining high points reveals what you truly want more of, what you are willing to work for, and highlights that small, meaningful moments often constitute the biggest joys.
  • Summary: Mel shares personal highs, including dedicated time with family and successfully performing comedy on tour, which she claims was a highlight because she forced herself to grow by doing something new at age 56. The highs demonstrate that relationship-focused experiences are the most significant predictors of a good life, supported by the Harvard Study of Adult Development.
Question 3: Lessons Learned
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(00:44:35)
  • Key Takeaway: The highs and lows of the past year serve as data points revealing personal needs, such as the necessity of structure, the value of in-person connection, and the importance of intrinsic motivation.
  • Summary: Mel learned she thrives with structure (like meal prepping) and that relationships are paramount, as evidenced by her high points being centered on people. Intrinsic motivation is fueled when goals are connected to a deep, personal meaning derived from past experiences, such as resolving to prioritize health because of past exhaustion.
Sponsor Messages Break 2
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(00:54:17)
  • Key Takeaway: Sponsors during this break include Amazon’s Alexa Plus for personalized shortcuts, Blinds.com for holiday home refresh savings, and SimplySafe for proactive home security stopping crime before it starts.
  • Summary: Alexa Plus integrates with devices to handle tasks like ordering takeout without needing verbal commands or typing. Blinds.com offers Black Friday savings, including $50 off $500+ with code MEL, for custom window treatments. SimplySafe uses AI-powered cameras and live agents to deter intruders before they breach the home, offering 50% off new systems with code MEL.
Questions 4, 5, 6: Stop, Start, Continue
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(00:57:10)
  • Key Takeaway: Applying the strategic framework of ‘Stop, Start, Continue’ immediately after reflection allows for deliberate subtraction of draining activities to create room for what truly matters.
  • Summary: Quitting things that no longer align with values is a fast way to level up, contrasting with the societal pressure to constantly add more obligations. Mel commits to stopping excuses around resistance training, recognizing it as the domino that positively affects her sleep, energy, and focus. Continuing actions that brought joy, like leaning into AI for personal efficiency, ensures positive habits are maintained.
Leaning into AI Personal Use
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(01:04:21)
  • Key Takeaway: Personal adoption of AI tools is necessary to understand their potential for saving time and enabling more meaningful life activities.
  • Summary: The speaker realized she was only using AI for work and not personally, despite its potential to help her be more herself and find time for meaningful tasks. She notes that women, particularly older women, risk being left behind if they do not learn to use AI, comparing the resistance to refusing to learn email or use a cell phone. Understanding AI is essential for being an effective advocate for regulation or positive change.
Continuing Positive Habits
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(01:07:39)
  • Key Takeaway: Identifying and continuing positive actions, like proactive scheduling and pursuing enjoyable hobbies, ensures momentum toward a better future.
  • Summary: Stopping an activity doesn’t mean a dead end, and continuing something shouldn’t feel like an obligation; it’s about rolling forward positive momentum. The speaker emphasizes being proactive in scheduling time with friends and family and continuing activities that bring joy, such as attending concerts. Continuing to use empowering concepts like ‘The Let Them Theory’ is also listed as a key continuation point for protecting peace and setting boundaries.
Starting New Endeavors
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(01:10:30)
  • Key Takeaway: Starting something new, even small steps like walking with a neighbor or going to bed 30 minutes earlier, brings necessary fun and challenge back into life.
  • Summary: A start does not need to be dramatic; it can be as simple as starting therapy or putting the phone away at night to improve sleep. The speaker announced she is starting a new company called Pure Genius, a project she is highly excited about, which stems from her personal difficulty in getting adequate, trustworthy protein intake while traveling. Writing down what you want to start is the first step in making it a reality, regardless of perceived limitations like age or knowledge.
Launch of Pure Genius Protein
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(01:12:07)
  • Key Takeaway: Pure Genius Protein is a new company co-founded to solve the difficulty of consistently consuming the high-quality, clinical-grade protein recommended by medical experts for muscle building and longevity.
  • Summary: The speaker was motivated to start Pure Genius after hearing multiple medical experts on the podcast emphasize the critical need for protein, especially during menopause, and realizing how hard it is to consume enough through regular food sources while traveling. Pure Genius offers a first-of-its-kind, three-ounce protein shot containing 23 grams of complete protein, backed by research and vetted by experts like Dr. Amy Shaw. Listeners interested in this simple, science-backed solution are encouraged to join the waitlist at puregeniusprotein.com.
Finalizing the Year-End Ritual
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(01:24:06)
  • Key Takeaway: Clarity on who you are, what matters, and courageously writing down what you will start provides the step-by-step roadmap for creating the best year ever.
  • Summary: Completing the exercise of defining what to continue and what to start lays the groundwork for success by providing clarity and courage regarding personal possibilities. Taking on something new that scares you infuses life with excitement and makes you interesting because you are learning and growing. The speaker concludes by affirming belief in the listener’s ability to create a better life using this roadmap.