Podcasts > The Mel Robbins Podcast > Don’t Quit: The Reminder You Need to Hear When You Feel Unmotivated

Don’t Quit: The Reminder You Need to Hear When You Feel Unmotivated

By Stitcher

Dive into the latest empowering episode of The Mel Robbins Podcast, where host Mel Robbins tackles the oft-dreaded phenomenon of Quitter's Day—the moment when many of us let go of our New Year’s resolutions and aspirations. Drawing from Strava’s compelling research, Mel discusses why the 19th day into a new routine is when resolutions tend to falter. She illustrates this pivotal point with insightful data, shedding light on the patterns of our willpower and the collective challenges we face to stay on track.

Mel doesn't just pinpoint the problem; she provides a beacon of hope with her mantra of building confidence through trials. Sharing her personal narrative of adversity, including financial struggles, Mel reveals the crucial role that hardships played in shaping her now-famous five-second rule and her eventual success. By reminding us to dream boldly, embrace risk, and view life as a marathon requiring both stamina and a positive, forward-thinking mindset, Mel Robbins instills the motivation to become resilient self-advocates, looking through life's windshield and overcoming the allure of quitting.

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Don’t Quit: The Reminder You Need to Hear When You Feel Unmotivated

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Don’t Quit: The Reminder You Need to Hear When You Feel Unmotivated

1-Page Summary

Quitter's Day

Quitter's Day is recognized as the time when most people are likely to abandon their New Year's resolutions or health goals, specifically on the 19th day of starting a new routine. This term is based on findings from Strava, a fitness app company, after analyzing a vast amount of user data. The research unveiled a sharp spike in the abandonment of resolutions on this particular day, highlighting the 19th day as a turning point for many.

Confidence to push through

Mel Robbins posits that confidence is not an inherent trait but one that is built through overcoming adversity. She shares her personal journey of facing significant challenges, such as debt, illustrating how these hardships contributed to the development of her confidence. Robbins discusses how her life's failures were essential learning experiences, eventually leading to the discovery of the five-second rule and laying the groundwork for her success. She encourages dreaming big and taking risks, emphasizing that the journey through tough times fosters a confidence that enriches life.

Stamina

Robbins compares life to a marathon, emphasizing the need for sustained effort over time and smart allocation of one's resources to maintain stamina. She champions the idea of individuals becoming their own cheerleaders, promoting self-motivation and faith in their ability to persist through hardships. Robbins advises focusing on the future, likening the journey ahead to looking through a car's windshield rather than dwelling on the past, represented by the rearview mirror. This forward-focused mentality is crucial for maintaining stamina and progressing through life's marathon.

1-Page Summary

Additional Materials

Clarifications

  • "Quitter's Day" is a term coined to represent the day when many individuals tend to give up on their New Year's resolutions or health goals. Research from Strava, a fitness app company, identified the 19th day of starting a new routine as a common point for people to abandon their commitments. This phenomenon highlights a critical juncture where initial motivation may wane, leading to a higher likelihood of quitting. The concept underscores the challenges individuals face in maintaining long-term habits and the importance of perseverance in achieving personal goals.
  • In the analogy of life to a marathon, the comparison highlights the long-term nature of personal journeys, emphasizing the need for consistent effort and perseverance over time. Just like in a marathon where runners pace themselves and manage their energy, individuals in life must allocate their resources wisely to maintain stamina and progress towards their goals. This analogy underscores the importance of setting sustainable goals, pacing oneself, and staying focused on the journey ahead to overcome challenges and achieve long-term success.
  • Becoming your own cheerleader means cultivating a positive and supportive inner voice that encourages and motivates you. This self-encouragement helps build confidence and belief in your capabilities, fostering resilience in the face of challenges. By adopting a mindset of self-empowerment and self-belief, individuals can maintain motivation and stay focused on their goals. It involves acknowledging your achievements, strengths, and progress, boosting self-esteem and determination.

Counterarguments

  • While Strava's research might indicate a trend, it is based on the behavior of its users, who may not be representative of the general population. Other factors could influence the abandonment of resolutions, and the 19th day might not be as significant for everyone.
  • Confidence can be influenced by a variety of factors, including genetics, upbringing, and life experiences. Overcoming adversity is one way to build confidence, but it is not the only way, and some people may find confidence in success or support from others.
  • The idea that life is a marathon may not resonate with everyone. Some people may view life as a series of sprints or as a journey with varying paces and goals, rather than a long, sustained effort.
  • The concept of being one's own cheerleader can be challenging for individuals who struggle with self-doubt or mental health issues. External support and validation can be crucial for these individuals.
  • Focusing exclusively on the future might lead to overlooking important lessons from the past or failing to address unresolved issues that could impact future progress.
  • The five-second rule and other motivational strategies proposed by Robbins may not be effective for everyone, as individuals have different motivational triggers and coping mechanisms.

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Don’t Quit: The Reminder You Need to Hear When You Feel Unmotivated

Quitter's Day

Mel Robbins introduces us to Quitter's Day, a day statistically supported as the time when most people drop their New Year's resolutions or health goals.

Why Quitter's Day happens (day 19 phenomenon)

Quitter's Day typically falls on the 19th day of a new routine or resolution. This term originates from research conducted by Strava, the fitness app company. After analyzing over 800 million user-logged activities, Strava identified that the likelihood of giving up on New Year's resolutions or new health goals spikes on this particular day.

How to push through Quitter's Day

Robbins doesn't see the 19th day as the end, but rather a critical point that separates those who quit from the winners who push through. She offers several strategies to overcome the day 19 slump and continue toward one's goals.

Add an extra day if you miss a day to keep streak going

Robbins suggests a simple yet effective method for maintaining momentum: if you happen to miss a day in your new health habits, add another day to your challenge instead of giving up completely.

Remind yourself why you set the goal in the first place

She also emphasizes the importance of reconnecting with the reasons behind your health goals. Citing research from the University of Oregon, she believes that having a clear understanding of what you want and why you want it will bolster your pers ...

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Quitter's Day

Additional Materials

Clarifications

  • Strava is a popular fitness app that allows users to track and analyze their physical activities like running, cycling, and swimming. It provides features for recording workouts, setting goals, and connecting with a community of athletes. Strava's platform enables users to share their exercise data, compete in challenges, and gain insights into their performance over time. The app has gained a significant user base globally and is known for its social and competitive aspects in the realm of fitness tracking.
  • Quitter's Day is a term used to describe the day when many people give up on their New Year's resolutions or health goals. The day 19 phenomenon, as identified by Strava, is when a significant number of individuals abandon their new routines or resolutions around the 19th day of the year. This phenomenon is based on data analysis showing a spike in the likelihood of quitting on this specific day. It serves as a critical point where individuals may struggle to maintain their commitment to their goals.
  • Mel Robbins is a motivational speaker and author known for her p ...

Counterarguments

  • The concept of Quitter's Day may oversimplify the complex reasons why people abandon their resolutions, which can vary widely from person to person.
  • The 19th day as a specific tipping point may not be universally applicable, as individual differences in motivation, circumstances, and goal difficulty can influence when someone might give up.
  • The data from Strava may have a selection bias, as it is based on users of a fitness app who may not represent the general population.
  • The strategies suggested, while potentially helpful, may not address deeper issues such as unrealistic goal setting, lack of resources, or underlying mental health conditions that can affect one's ability to maintain new habits.
  • The emphasis on self-motivation and being your own cheerleader may not acknowledge the importance of professional support for some individuals, such as therapy or coaching.
  • The idea of adding an extra day for each missed day could potentially lead to an unhealthy cycle of gu ...

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Don’t Quit: The Reminder You Need to Hear When You Feel Unmotivated

Confidence to push through

Confidence, a crucial asset for overcoming life’s obstacles, is not easily gained. Instead, Robbins insists it's crafted through the very challenges we often try to avoid.

Forged through failures and difficulties

According to Robbins, true confidence is the byproduct of our trials and errors. She gives insight into her personal story, which includes overcoming debt and other substantial hurdles. It was these very challenges that led her to the discovery of the five-second rule—a simple yet powerful tool to propel action.

Robbins reflects on how her most significant failures and heartbreaks have been vital teachers, imparting crucial lessons that could not have been learned any other way. She admits that her failures, some the result of her own decisions, have honed her skills and wisdom, ultimatedly preparing her for her future successes.

Motivated by wanting to experience life fully

Robbins's motivation stems from an innate desire to live life without regrets. She is driven by the prospect of reaching her deathbed without having fully embraced the opportunities life has to offer. This desire pushes her ...

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Confidence to push through

Additional Materials

Clarifications

  • Dreaming big involves setting ambitious and significant goals that may seem beyond reach initially. This practice can inspire motivation, creativity, and a sense of purpose in pursuing one's aspirations. By aiming high, individuals challenge themselves to grow, learn, and push beyond their comfort zones, leading to personal development and a more fulfilling life. Dreaming big encourages individuals to break free from limitations, embrace risks, and seize opportunities that can lead to unexpected achievements and a sense of accomplishment.
  • Aiming high and embracing trials for a rewarding life means setting ambitious goals and being open to facing challenges and difficulties along the way. By setting lofty aspirations, individuals push themselves to grow and ...

Counterarguments

  • Confidence can also be built through positive experiences and successes, not just challenges and failures.
  • Some individuals may find that too much focus on overcoming obstacles can lead to unnecessary stress and anxiety.
  • The five-second rule might not be effective for everyone, as different strategies work for different people.
  • Learning from failures is important, but it's also crucial to recognize the role of support systems, resources, and sometimes luck in achieving success.
  • The idea that failures always prepare us for future successes may not account for the complex nature of some challenges that don't necessarily lead to direct personal growth or improvement.
  • The motivation to live life without regrets can sometimes lead to impulsive decisions that may not be in one's best interest in the long term.
  • Taking risks and making attempts at new ventures s ...

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Don’t Quit: The Reminder You Need to Hear When You Feel Unmotivated

Stamina

Maintaining stamina in life involves viewing the journey as a long-term commitment, becoming one's own support system, and staying focused on the future.

Life is a marathon, pace yourself

Mel Robbins conveys that life is akin to a marathon—a long-term journey that requires consistent effort and strategic pacing. She hints at the importance of allocating one's energy and resources wisely to go the distance.

Become your own biggest cheerleader

Robbins underscores the significance of self-encouragement, advocating for individuals to become their own cheerleaders. She urges listeners to take the cheering and belief she extends to them and internalize it, transforming that external support into self-motivation and pushing through life's challenges with determination.

Focus on the road ahead, not the rearview mirror

The ...

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Stamina

Additional Materials

Clarifications

  • Mel Robbins is a motivational speaker and author known for her "5 Second Rule" technique, which involves taking action within 5 seconds to overcome self-doubt and hesitation. She emphasizes the importance of mindset shifts and taking control of one's thoughts to drive positive change. Robbins often speaks about the power of habits, motivation, and self-discipline in achieving personal and professional goals. Her work focuses on empowering individuals to make meaningful changes in their lives through practical strategies and actionable steps.
  • In the analogy of life as a marathon, the emphasis is on the long-term nature of the journey, requiring consistent effort and endurance. Strategic pacing involves managing one's energy and resources wisely to sustain progress over time, similar to how a marathon runner conserves energy for the entire race. This approach highlights the importance of balance, resilience, and perseverance in achieving long-term goals.
  • The metaphor of focusing on the road ahead, symbolized by the windshield of a car, emphasizes looking forward and concentrating on what lies a ...

Counterarguments

  • While viewing life as a marathon can encourage endurance, it may also lead to a constant state of striving, potentially causing burnout or a lack of appreciation for the present moment.
  • Allocating energy and resources wisely is important, but life is unpredictable, and sometimes spontaneous decisions or changes in direction can lead to fulfilling outcomes that a too-rigid strategy might miss.
  • Being one's own cheerleader is empowering, but it's also important to recognize the value of external support systems, including friends, family, and mentors, who can provi ...

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