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6 Simple Science-Backed Hacks That Will Make Your Life Better

Order your copy of The Let Them Theory 👉 https://melrob.co/let-them-theory 👈 The #1 Best Selling Book of 2025 🔥 Discover how much power you truly have. It all begins with two simple words. Let Them. — In today’s episode, you’ll learn 6 simple mind and body hacks that play a huge role in your success, happiness, and health. One of the top psychology experts and professors in the world, Dr. Adam Alter, is here to reveal the simple things in your day to day life that influence how you think, feel, and behave. Dr. Alter is a New York Times bestselling author and a renowned researcher and professor at NYU’s Stern School of Business. He will share his incredible research, including: -One tiny change that will give you 20 years of your life back (yes, you read that right). -The exact colors you should wear on a first date, during a big meeting, or when you want to be more influential. -A simple, free hack that makes you more productive and calmer. -One common household object that can dramatically change behavior based on where you put it. -How looking at a screen impacts your body and brain After listening to today’s episode, you’re going to know how to use these 6 science-backed hacks to make your life better. For more resources related to today’s episode, click here for the podcast episode page: www.melrobbins.com/podcasts/episode-172 Follow The Mel Robbins Podcast on Instagram: https://www.instagram.com/themelrobbinspodcast I’m just your friend. I am not a licensed therapist, and this podcast is NOT intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional. Got it? Good. I’ll see you in the next episode. In this episode: 00:00:00 intro 00:1:51: There are unexpected forces that shape how you feel and behave. 00:3:19: What the iceberg model is and why it matters. 00:5:58: What attention restoration therapy and why you might need it. 00:9:35: What colors have to do with your influence. 00:12:13: If you want to be a better athlete, this is the color you should wear. 00:14:45: The color you should paint your bedroom if you want to feel calm. 00:18:11: The surprising impact of mirrors on behavior change. 00:20:53: Can looking at money really make you less helpful? 00:23:58: Why do you need to hear running water to feel happier? 00:26:49: On average, we can only focus for 10 minutes at a time, here’s why. 00:28:19: Are you spending your days wisely? Ask yourself this question. 00:30:47: The shocking impact that screens have on our lives. 00:34:11: How to change your relationship with your cell phone. 00:36:29: Are we all addicted to our screens? 00:40:18: So, why do we doom scroll on social media for hours? 00:44:14: 3 ways to replace screen time with something more meaningful. 00:45:41: This is the most profound question you can ask yourself. 00:49:02: If you feel constantly distracted, it’s because you are. 00:51:21: The danger of having no stopping cues with technology. 00:54:27: A morning routine that will optimize success and happiness. #screentimeeffects #screentime #colorscience #lifehacks — Follow Mel: Instagram: https://www.instagram.com/melrobbins/ TikTok: http://tiktok.com/@melrobbins Facebook: https://www.facebook.com/melrobbins LinkedIn: https://www.linkedin.com/in/melrobbins Website: http://melrobbins.com​ — Sign up for Mel’s newsletter: https://melrob.co/sign-up-newsletter A note from Mel to you, twice a week, sharing simple, practical ways to build the life you want. — Subscribe to Mel’s channel here: https://www.youtube.com/melrobbins​?sub_confirmation=1 — Listen to The Mel Robbins Podcast 🎧 New episodes drop every Monday & Thursday! https://melrob.co/spotify https://melrob.co/applepodcasts https://melrob.co/amazonmusic — Looking for Mel’s books on Amazon? Find them here: The Let Them Theory: https://amzn.to/3IQ21Oe The Let Them Theory Audiobook: https://amzn.to/413SObp The High 5 Habit: https://amzn.to/3fMvfPQ The 5 Second Rule: https://amzn.to/4l54fah #lifeadvice #selfdevelopment #habits

Mel RobbinshostDr. Adam Alterguest
May 13, 202455mWatch on YouTube ↗

At a glance

WHAT IT’S REALLY ABOUT

Six Science-Backed Environmental Tweaks To Reclaim Time, Focus, Meaning

  1. Mel Robbins interviews psychologist and NYU professor Dr. Adam Alter about six underappreciated forces in our environment—nature, color, mirrors, money cues, clutter, and screens—that quietly shape our behavior, mood, and health.
  2. They explain how nature and "timeless" activities restore depleted attention, how specific colors can activate or calm us, and how simple tools like mirrors and plants can nudge better everyday choices.
  3. A major focus is the addictive design of smartphones and social media, the loss of “stopping cues,” and how this rewires our tolerance for deep focus while consuming up to 15–20 years of our lives.
  4. Alter offers practical, low-friction habits—like daily nature breaks, decluttered workspaces, screen-free rituals, and a fixed one-hour-a-day phone break—to reclaim time, agency, and a greater sense of meaning.

IDEAS WORTH REMEMBERING

5 ideas

Schedule daily micro-doses of nature to restore attention and mood.

Even a few minutes near trees, running water, plants, or a small indoor fountain can measurably replenish your mental "battery" more than most other waking activities, counteracting the depletion from screens and focused work.

Use color strategically: red for dominance and attraction, blue/green for calm.

Research shows red clothing or borders can boost perceived dominance and attractiveness (e.g., in sports, dating profiles), while blues and greens—associated with sky and vegetation—tend to soothe and relax, making them ideal for calming spaces.

Place mirrors where you’re tempted to indulge to trigger self-scrutiny.

Seeing your own face makes you more honest and reflective; a small mirror on the snack cupboard, liquor cabinet, or similar "danger zones" can interrupt autopilot and reduce impulsive, misaligned choices.

Reduce visual clutter in work areas to improve focus and creative thinking.

Every visible object silently competes for attention; a simpler, less cluttered workspace lowers background distraction and makes scarce deep-focus blocks (even 10–20 minutes) more productive.

Differentiate between empty scrolling and meaningful screen use.

Not all screen time is harmful; the key question is whether you feel better, happier, and more fulfilled afterward. Activities like reading, learning, or intentional watching can be beneficial, while endless feeds tend to leave people feeling hollow.

WORDS WORTH SAVING

5 quotes

Being in a natural environment is one of the best forms of medicine we have.

— Dr. Adam Alter

When you are sitting in a forest, you could have been doing that a thousand years ago and seeing exactly the same thing.

— Dr. Adam Alter

It’s something that you want to do over and over again… despite recognizing that you’re not enjoying it and that it’s not very good for you.

— Dr. Adam Alter (on screen addiction)

That’s the only thing to ask yourself: ‘Do I feel better, happier, like my life is more meaningful after this, or do I feel worse off, like I’m empty?’

— Dr. Adam Alter

Twenty years of your life is spent just scrolling on your phone.

— Dr. Adam Alter

Attention restoration and the psychological power of natureHow colors influence mood, dominance, attractiveness, and calmMirrors and other environmental cues for behavior changeMoney cues and their impact on independence and generosityClutter, workspace design, and deep work in a distracted worldSmartphone and social media overuse as a modern addictionStopping cues, timeless activities, and reclaiming years from screens

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