The 7-Day Reset for More Time, Energy, & Happiness (Backed by Science)

Mel Robbins addresses the issue of feeling exhausted and unable to focus or make progress on important tasks, describing the world as designed to steal time, energy, joy, and focus. She provides a step-by-step method for clearing mental clutter and prioritizing tasks that improve overall well-being.

Brain Dump Your Thoughts

Robbins introduces the "brain dump" concept, where she counsels writing down everything that clutters the mind. She describes this process as mental vomiting and emphasizes that this method creates mental space and frees up the mind.

Clear Mental Space By Writing Down Thoughts

Robbins instructs listeners to perform a brain dump by jotting down all thoughts—whether they are mundane tasks like picking up dry cleaning or more significant items like work presentations. She notes that a brain dump continues throughout the day as additional tasks come to mind and suggests using a three-post-it note system to categorize items as work, personal, and home.

Freeing Yourself From Unnecessary Obligations and To-do Items

While Robbins doesn't specifically mention reviewing and crossing off incomplete tasks, she does emphasize the liberating feeling of acknowledging that some tasks won’t get done that week. She encourages listeners to cross off tasks they do not intend to do, taking control of their time.

Reviewing and Crossing Off This Week's Incomplete Brain Dump Tasks

Robbins suggests crossing off tasks that are not a priority. She shares examples from her own life, such as acknowledging not organizing her bathroom drawers or a friend’s decision not to arrange her bookcase. Through these examples, she highlights the freeing act of accepting that certain tasks can be postponed or eliminated.

Prioritizing a Task For Progress

Robbins next instructs listeners to identify one task from their brain dump list that would significantly improve their mood if they made progress on it.

Identifyin ...

In a recent discussion, Mel Robbins emphasizes the importance of intentional planning when it comes to maintaining physical and mental well-being. She provides practical tips for meal prepping, exercising, and finding time to relax.

Weekly Healthy Meal Prep

Robbins discusses the significant impact meal prepping has on reducing stress and improving overall health. She highlights how meal prepping helps one feel less stressed, more focused, and healthier. The benefits are manifold: better nutrition, maintaining a healthier weight, saving money, and improved mental health.

Scan Calendar for Simple Meal Opportunities Alone or With Others

Robbins suggests reviewing the upcoming week to identify opportunities for simple meals, whether alone or with others. This can help ensure that all meals are thought out in advance, reducing the need to make decisions throughout the week.

Preparing Extra Portions for Healthy Leftovers

Doubling recipes is a strategy that Robbins employs to make sure there are enjoyable leftovers for subsequent meals, contributing to a sense of organization and productivity. With this approach, making a single pot of soup, for instance, can provide sustenance for an entire week.

Scheduling one Dedicated Workout Session

Robbins understands that daily exercise can be an unrealistic expectation for those who haven't yet built the habit.

Committing To a 15-minute Workout or Longer Activity Like a Hike or Yoga

Robbins encourages listeners to plan for at least one meaningful workout per week, which can range from a brisk 15-minute session to a more extended activity like hiking or attending a yoga class. She backs this up with research stating even one 15-minute workout makes a notable difference in health.

Scheduling Workout Time With Reminders

By scheduling workouts into a calendar and including the appropriate links to classes or activities, Robbins maintains that one can prevent last-minute decisions and overcome the inertia of getting started. She shares a personal example of streaming a Matt Pilates class, illustrating the ease of following through when everything is pre-planned.

Maki ...

Mel Robbins emphasizes the significance of proactively scheduling meaningful activities in our lives, particularly those that nurture our relationships.

Choosing one Activity to Connect With Others

Finding Time to Meet With a Loved One

Robbins stresses the need to carve out a moment each week to connect with someone, whether it's a phone call or an in-person meet-up. She suggests examining one's calendar to pinpoint opportunities to engage with others—perhaps meeting for a coffee break or a walk.

Proactively Scheduling Connections

Robbins underscores the idea of using existing scheduled activities, such as a yoga class, as chances to connect with friends or loved ones by inviting them along. She encourages listening to an episode together with someone as an act of connection, thereby sharing one’s interests and experiences with others.

Mel Robbins also shares a personal habit of calling old friends during her drive to Boston, turning an otherwise solitary activity into an opportunity to maintain connections.

Impact of Relationships on Health and Happiness

Key Findings From Harvard Study: Close Relationships Crucial for Fulfillment

Robbins touches upon groundbreaking research from Harvard Business School, which underscores the importance of progressing in areas that matter to us personally, such as our relationships. The Harvard Study of Adult Development, one of the longest-running studies on human connection and happiness, has decisively shown that close relationships are paramount for a fulfilled, happy, and healthy life.

Scheduling Time to Nurture Relationships Is Essential

The study reports that strong social ties not only contribute to longevity but also help individuals weather the challenges of life with less mental and physical deterioration. Robbins champions the practice of using calendars and setting alarms as tools to ensure we allocate d ...