The 7‑Day Habit Reset: Start Today, Feel Different By Next Week

The Mel Robbins Podcast

SiriusXM Podcasts

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

4.8 • 10.6K Ratings

🗓️ 1 December 2025

⏱️ 75 minutes

🔗️ Recording | iTunes | RSS

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Summary

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

Transcript

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0:00.0	Hey, it's your friend Mel, and welcome to the Mel Robbins podcast.
0:08.8	You know, right about this time of year, I get so tired of my own excuses, don't you?
0:14.1	I mean, aren't you tired of saying, okay, this week, it's got to be different.
0:17.3	This week, I got to get my act together.
0:19.6	And then you try to start
0:21.7	sticking to that budget, or you try to read more instead of looking into your phone, or you
0:26.0	finally are going to try exercising every day. And look, I'm going to give you some credit
0:32.7	because you start strong. Me too. You're excited to change. You're motivated. You're getting your act together.
0:40.3	And then life hits. You skip a day. Ah, you feel off. And before you know it, the whole thing
0:49.4	falls apart. And then you're back to thinking, what's wrong with me? Why can't I get my life together
0:55.7	like all these people I see online? Well, let me tell you something. There is nothing wrong with you.
1:02.8	You're not lazy. You don't lack discipline or willpower. You're just going about it the wrong way.
1:09.8	I did too for years because no one taught you the truth about how change actually works.
1:18.0	I'm talking the simple science of it all.
1:22.1	Well, that is going to change today, and so is your life,
1:24.8	because today you are going to learn the formula based on research
1:29.8	for how to create change that sticks, change that snowballs, that rewires who you are. I'm talking
1:39.8	habits. And you want to hear something really exciting? Based on the research, there are just
1:46.1	three simple habits, just three. Now these three habits, the research shows, they up-level everything.
1:53.8	Your focus, your energy, your confidence, heck, you're going to even learn that they make you
1:58.3	spend less money. What? And here's the best part.
2:01.7	These three habits, they don't require willpower. And if I can do them, you can do them.
	...

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