Feel like quitting? Me too. Before you give up, listen to this. | The Mel Robbins Podcast

1. 0:00 – 2:15

   Intro

   1. MRMel Robbins0:00

      (ticking clock) Woo, okay, I gotta take a breath. This is one of those episodes that's unfolding in real time. I woke up yesterday morning, and I got triggered. I just felt off. Something was off. I don't know if anybody else is feeling this way right now. Doesn't feel like the normal, "Woo-hoo! It's a new year." I'm feeling the, "I feel kind of fucked" effect right now. That's how I'm feeling. Life doesn't always give you what you want, but it does give you what you need, and I think fuck it moments sometimes are what you need. (instrumental music plays) Hey, it's Mel, and welcome to an absolutely incredible, like this is gonna be an amazing episode, I can feel it, of The Mel Robbins Podcast. Let's do this thing. Woo, okay, I gotta take a breath. I gotta take a breath because this is one of those episodes that I love, but they're also nerve-wracking because it's something that's unfolding in real time. (blows air) But I just know I need to talk about this, and I know you need to hear it because this is what's showing up and so we're gonna go for it. So I'm just gonna take a deep breath. (breathes deeply) First, whether you've been a fan of the show for a long time or this is the very first episode that you are listening to, I just wanted to say I am so glad that you're here. My name is Mel Robbins. I'm a New York Times best-selling author and one of the most trusted experts in the world on behavior change and mindset. And in fact, we're in a month-long series right now on the foundations of creating a better life. So I've been covering the research around goal setting, habits, mindset, anxiety, healing, trauma, success, and confidence. And a couple days ago, I released an episode about the science of goal setting. And if you haven't listened to it yet, don't worry about it. You can listen to it right after this one, 'cause all of these episodes, they work together and they also stand alone. But what happened is that there was this avalanche of questions that came in, and so I walked into

2. 2:15 – 6:57

   Why I am recording this episode

   1. MRMel Robbins2:15

      the office yesterday and I had planned on following up on all the questions and jumping into the science of habits, which are the topics for the next two episodes on the podcast. We've been researching it like crazy. I was gonna talk all about how you break habits, how you make habits, and I sat down, and I mean, we've been researching this for weeks, and I've been teaching this topic of the science of habits for years and years and years. I write about it. But I got behind the mic, and I just froze. I felt this wave of emotion hit me. It was this like really, oh my God, this, like, uncomfortable feeling rise up, and my mind went blank. And when I tell you I know the science of habits like the back of my hand, I mean, I could talk your ear off at a dinner party about the science of habits and cite all the studies and explain all the steps, and here I was yesterday behind the mic and my mind went blank. And I just felt off. Something was off. And I even started to cry, and I know why. I had a really lousy ending to 2022, and it came out of nowhere. I had been working for a long time on all of these incredible plans, uh, that were gonna happen the first week of January, and just everything went completely sideways. And so now it's the beginning of the year, and it doesn't feel exciting, and it doesn't feel like I've got a clean slate. Honestly, it feels like piles of shit all over the place. And if you want to know the formula for feeling unhappy, here's what it is. Your expectations for how things should be right now don't match the reality of how things are. I don't know if anybody else is feeling this way right now. Doesn't feel like the normal, "Woo-hoo! It's a new year." And look, I know all about what researchers call the fresh start effect, how you get this clean slate the moment that the clock strikes midnight on January 1st or the moment you close your eyes and you blow out the birthday candle- candles. But the fact is, I'm not feeling the fresh effect right now. I'm feeling the "I feel kind of fucked" effect right now. That's how I'm feeling. And it may strike you as odd to hear that, you know, somebody as inspiring and motivational as Mel Robbins is gonna say, "I could honestly give a shit about the new year, new you at this moment because I've got piles of shit surrounding me that I need to shovel and clean up from last year." And I honestly thought I was fine. I thought that, okay, all this stuff had happened. I'd push it in the rearview mirror. I'm starting January 1, clean slate. I also committed to doing this crazy challenge called 75 Hard with my husband and our daughter and her boyfriend and my brother and a bunch of other amazing people. And for the last three y- days, I've had my head down and I've been plugging away at it. And what is 75 Hard 'cause I know you're thinking. It means you're not gonna drink for 75 days. That's gonna be kinda hard for me. It's not like I drink every day, but I have not gone 75 days without drinking since I was 16 years old. Uh, you also have to, uh, drink a gallon of water every day, which is not the easiest thing to do when you've had bladder surgery. You also have to exercise twice a day. Um, no gluten. No gluten for 75 days? I haven't gone five days without gluten. And so I've taken this challenge on, and I've been really excited about it, and I thought, "Okay, Mel, you're moving, you're grooving, you've got these goals, you're taking the steps to achieve them, you're feeling excited, you've got your why, you've got your, your will, your way, your how," all the stuff we talked about in the last episode, and then boom, I woke up yesterday morning, and I got triggered.That's what happened. And I bet you're also not feeling the new year, new you thing either. No one in my house is feeling it this year. I don't know if it's the crappy weather here in Southern Vermont, where it's been raining instead of snowing. I don't know if it's just that it's been kind of a hard couple years. I don't know what the hell is going on. All I know is I had my head down, and I was plugging away, and I was really proud of myself. I'm in day four of 75 hard, and I am kicking ass and taking names, and I woke up this morning, and you will not believe

3. 6:57 – 11:55

   The one stupid thing that sent me spiraling into anxiety

   1. MRMel Robbins6:57

      what triggered me. Do you wanna take a guess? What sent me spiraling? My holiday cards. (laughs) I woke up this morning, and the alarm goes off, and my alarm is one of those alarms that mimics the sunrise, so the sun is rising in my room, and I even have a bird sound now that I know the research that we covered a couple episodes ago, and so the birds are chirping. And the first thing that I saw on my night side stand was a stack of 200 holiday cards. Now, I should be proud of myself, because it's been three years since our family has been able to agree on a photo and upload it to a website and get the holiday cards printed in time to mail them out. Three years. So you would think seeing this stack of holiday cards would make me feel proud. No. I saw them, they're still wrapped in plastic wrap. I have not even opened them up, and I see them and I'm like, "What the hell, Mel? You have had those things sitting there since the beginning of December, and you can't seem to get your shit together to get them in the mail? Come on, woman. How the heck can you possibly get behind a microphone and teach people about the power of habits and the science of habits when you can't even follow through on the fricking Christmas cards that are sitting on your, on your desk?" And there, that was my trigger right there. The wave of the emotion went flying through my body, and I had an experience that you will have when you try to change anything in your life, when you try to become healthier, when you try to become more organized, when you're playing a bigger game, when you're trying to learn new habits, when you set big goals. At some point, it's gonna become too much. Some little piddly weird-ass thing like your Christmas cards is gonna send you spiraling, and you're gonna have something that I call the fuck it moment. That little thing triggers a wave of uncomfortable emotion, and you say, "Fuck it. Happy fucking new year. I'm not doing it this year." And let me tell you, one small fuck it moment like that can spiral into a big-ass fuck it moment, because I first saw those cards and I'm like, "Fuck it. I am never gonna get my shit together." And then I go into the bathroom, I'm like, "Oh my God, my ADHD medication, it is completely out. I, I, I, I just let the prescription run dry. How the, how the hell am I going to get through this day? Fuck it." And then I'm like, "Well, I know what I could do. I could throw those cards in the trash can. Fuck it. I'm not doing it." There's no way, by the way, that I can talk about habits when my house right now literally looks like the Thanksgiving Day Macy's parade just marched right through it. I don't know if it's because all three kids have been home for two weeks. I mean, it's been amazing to have them home, but there are dust balls in every corner. There are hair balls from the dogs. There are wet towels. There's a sock here or there. There's a shoe that's like... I, like, I don't even know where to begin. I don't know where to begin. How could I possibly talk about the science of habits to you when my house looks like this, my Christmas cards are not mailed, and I feel like I am surrounded by a ton of shit that I still need to deal with from last year? Yesterday, two days ago, change seems easy. Two days ago, I'm like, "Huh, 75 hard? This is 75 easy for me." And then I woke up and I'm like, "I, I can't do this." And it's gonna happen to you. And I felt an obligation to talk about this because we're doing this series all month long. I mean, this show is about creating a better life, and part of creating a better life is having moments that you're gonna have to navigate where you get triggered by something stupid or something profound, and all these emotions come up and you say, "Fuck it." And I do not want you to give up in those moments. I do not want you to throw in the towel or throw out the Christmas cards or say, "I can't do it." I mean, that's what I did yesterday. I felt that huge wave. I said, "That's it, fuck it." I came up into the office, and I started crying, and I said to the team, "I can't do this. I can't talk about habits. I can't, I can't even get Christmas cards out in the mail. I can't do this." I went to my husband and my daughter and I said, "I'm not doing 75 hard. I got too much going on. I... This is not the time for me to do this. Like, I'm setting myself up f- for failure." And you know what they said? They said, "Yes, you can. Yes, you can." And they sat there and they listened to me whine and whine and whine, and Chris looked

4. 11:55 – 12:45

   What Chris told me when I was ready to quit that made all the difference

   1. MRMel Robbins11:55

      at me and he said, "Mel, you gotta have a breakthrough. You have to take on something that feels hard, and you have to do it for longer than the month or the, you know, 45 days that you've done it in the past, and right now is the perfect time. The fact that you're feeling the fuck it just four days in, this is a good thing, Mel, because it's pushing buttons in you." And so what was interesting...'Cause it's pushing buttons in you, and you know what? He's right. He's absolutely right. And so, I went to bed, like immediately. I didn't even wanna tempt myself because I was so frazzled. I- I went to bed, I slept all night, and when I woke up this morning and came up to work, what was so interesting is that life doesn't always

5. 12:45 – 13:51

   What I especially want you to know about you and these F-It moments

   1. MRMel Robbins12:45

      give you what you want, but it does give you what you need. And I think fuck-it moments sometimes are what you need, because you need to see that you can have a moment where you wanna give up, and you can even screw up in those moments, and you can get back on the transformation train and you can keep going, that you are bigger than the fuck-it moment, that the fuck-it moment is there to test you. It's there because it's part of the process of growing. It is there because you gotta learn how to manage these emotions that are gonna come up. And sure enough, when I came up here this morning going, "Okay everybody, I can do The Science of Habits because I did my workout this morning for 75 Hard and I've had my half a gallon of water and I've read my 10 pages of fiction and I'm halfway there and I'm back on the horse," my team said, "You know what, Mel? Hold up a second on The Science of Habits because there's a question that came in from one of the listeners on the podcast that might just interest you. It's a question

6. 13:51 – 19:41

   Listen in as I coach a woman through her own F** It moment

   1. MRMel Robbins13:51

      from Liza." And sure enough, this question does interest me, because guess what? Liza, she was having a fuck-it moment too. Check this out.

   2. GUGuest14:03

      My question is, I've been doing really well with a habit and I just broke down couple nights ago. It was the end of the day, I had these uncomfortable feelings, I don't know where they were coming from. So what do you do when you're burned out and you know the right thing to do and you can't do it?

   3. MRMel Robbins14:26

      Boy, can I relate to that, and I know you can too, and that's why we're gonna talk about those fuck-it moments today. And even better, after a short word from our sponsors, we're gonna have Liza here and we're gonna dig in and find out what's actually going on. Welcome back. We're talking about that moment when you're chipping away at changing your life and all of a sudden something happens and you're like, "That's it, throwing in the towel. I'm out." That's exactly what happened to me yesterday. It's what happened to Liza. And so I'm excited because Liza's here. Liza, welcome to the show, and I'd love to start by having you ask the question that you sent to me again.

   4. GUGuest15:10

      My question is, I've been doing really well with a habit and I just broke down couple nights ago. It was the end of the day, I had these uncomfortable feelings. I don't know where they were coming from. So what do you do when you're burned out and you know the right thing to do and you can't do it?

   5. MRMel Robbins15:33

      So tell me specifically the habit that-

   6. GUGuest15:38

      It's drinking.

   7. MRMel Robbins15:38

      It's drinking, okay.

   8. GUGuest15:39

      Yeah.

   9. MRMel Robbins15:40

      So, uh, do you have a problem with drinking or do you just not want to drink because it's poison and it's impacting how you sleep and it's a good thing not to do?

   10. GUGuest15:50

       It's probably a little bit of everything.

   11. MRMel Robbins15:53

       Okay.

   12. GUGuest15:53

       Um, it's the time has come for me to just give it up and get on with my life.

   13. MRMel Robbins15:58

       Okay. Um, and how long were you able to not have a drink?

   14. GUGuest16:07

       Uh, 300 odd days.

   15. MRMel Robbins16:10

       That's a big deal.

   16. GUGuest16:11

       Yeah. So I don't know where this whole thing came from.

   17. MRMel Robbins16:14

       I think you do. So let's talk about what triggered you to reach for whatever it was. What did you make?

   18. GUGuest16:28

       Uh, I had, uh, some champagne.

   19. MRMel Robbins16:31

       Okay.

   20. GUGuest16:32

       I had bought some champagne for my husband for his birthday.

   21. MRMel Robbins16:35

       Okay. Walk me through that moment when you basically were like, "Fuck it."

   22. GUGuest16:43

       Um, Sunday night, we had gone to a parade. We had seen some friends, but I knew that there was another group that I wanted to go be with. And then when we went to the next party, everybody was drinking, and for some reason I just really wanted to drink.

   23. MRMel Robbins17:08

       Okay.

   24. GUGuest17:08

       And I, I also was like munching on all of the good munchies, and I've been such a healthy eater that I felt guilty about my munching. I was just very frustrated.

   25. MRMel Robbins17:20

       So was it frustration that caused you to drink? And the reason why I'm digging is because I want to figure out what instance, what emotion specifically triggered you. And what I wonder is, the folks that were at the second party, are they aware that you're no longer drinking?

   26. GUGuest17:47

       We didn't discuss it.

   27. MRMel Robbins17:50

       Do you feel shame about the fact that you don't drink?

   28. GUGuest17:56

       No, I think it was more I felt like I was missing out.

   29. MRMel Robbins18:00

       Mm-hmm. Okay.

   30. GUGuest18:01

       I wanted to relax.
7. 19:41 – 26:57

   What triggers most addictive behaviors

   1. MRMel Robbins19:41

      Because most addictions, most unhealthy habits are triggered by really uncomfortable feelings and negative emotional states, and our inability to tolerate it. And what I want you to get to the bottom of is, what was that core feeling? And maybe it was sadness or a lack of control. Maybe it was something that is really scary for you to feel, and so the alcohol becomes a "fuck it," a way to numb it, a way to pretend it's not there. And what I want you to understand is that there are gonna be moments that are way more scary and confronting than being at that party. But if you can choose not to drink for 300 days, because you know it doesn't serve you, you can choose not to drink in moments that are wildly confronting, and you have not lost progress at all. All of the hard work that you've done for more than 300 days in a row are still in your neural pathways. It's still in your nervous system. And beating yourself up is gonna make you feel disempowered. It's gonna make you feel unmotivated to continue to do the work to stay sober and to make the choice that actually empowers you. One of the things that I believe that you need to come up with is mechanisms to coach yourself through those moments, and those mechanisms can be anything from, oh, when you notice the feelings coming up, naming the feelings. "Do I actually want a drink or do I just feel uncomfortable right now?" Simply asking yourself that question when you feel triggered is a way to become more conscious of what's driving you. The second thing that you should always do, no matter what, is always have some alternative beverage that you're excited about.

   2. GUGuest22:06

      Right.

   3. MRMel Robbins22:08

      Make sure that you've got a non-alcoholic wine, or you've got a kombucha, or you've got one of the, like, number of non-alcoholic spirits that are out there, or non-alcoholic beers so that you can raise your wine glass, you can feel included, without needing to break the promise that you have with yourself.

   4. GUGuest22:31

      Well, I was able to get through the whole party. It's when I got home.

   5. MRMel Robbins22:35

      Oh, now that's interesting.

   6. GUGuest22:38

      Yeah.

   7. MRMel Robbins22:38

      So what happened when you got home?

   8. GUGuest22:41

      That's when I went in the fridge and I found the champagne, and I went up and watched a Lifetime movie and drank my champagne.

   9. MRMel Robbins22:50

      And so when you got home, what were you feeling?

   10. GUGuest22:55

       I'm- I- I was like, "What is wrong with me? Why do I feel so weird?" It was like I was looking at myself and not knowing what to do next.

   11. MRMel Robbins23:09

       Where was your husband?

   12. GUGuest23:10

       You know, we, we have to learn how to be uncomfortable with being- or be comfortable with being uncomfortable is what they say.

   13. MRMel Robbins23:17

       Well, it's- Do you believe that?

   14. GUGuest23:20

       No, that's what somebody said.

   15. MRMel Robbins23:21

       Correct. You have to learn how to be comfortable being uncomfortable. Do you believe that?

   16. GUGuest23:28

       I'm not comfortable with that (laughs) , no.

   17. MRMel Robbins23:31

       Okay, but what I'm asking you is, do you actually want to learn how to do that?

   18. GUGuest23:36

       Yes.

   19. MRMel Robbins23:37

       Okay, and tell me why you stopped drinking.

   20. GUGuest23:43

       Because it was a, a habit that I was dealing with just about every day.

   21. MRMel Robbins23:48

       You're not gonna like what I'm about to say. I think you need to go to 90 meetings in 90 days and truly get to the bottom of why you no longer want to drink and the role that alcohol played in helping you avoid uncomfortable feelings. Because if you were to go to 90 meetings in 90 days and just sit and listen, it would be very uncomfortable.And I think it would also provide a level of support that you need in order to have a profound breakthrough. And I also believe that this is happening for a reason. It's happening because you've done so much work on yourself, and this is now requiring you to level up. You want to go make a huge difference with people. And you wanna coach people in being able to form better habits. If you put on the "I'm a student of truly understanding how to live in discomfort," and I'm gonna put myself in a situation that I don't wanna go to, because I can tell you don't wanna do this, do you?

   22. GUGuest25:17

       No. But I wouldn't mind having a breakthrough.

   23. MRMel Robbins25:22

       I think this is a bigger deal than you're saying it is. And it's just because of the casual nature of the way that you're talking to me about it, and I want you to have a huge breakthrough in this. And I believe you told me this because you knew I wouldn't pussyfoot around with it.

   24. GUGuest25:49

       Thank you for that.

   25. MRMel Robbins25:51

       You're welcome. And your clients are gonna need that from you, and that's why you need it from me. Now, we gotta take a short break, but when we come back, Liza, you're gonna tell us, what can we count on you for? Welcome back. So, I had just asked Liza to go to 90 meetings in 90 days. Liza, what can I count on you for?

   26. GUGuest26:25

       Um, my commitment that I will, I will definitely go to meetings.

   27. MRMel Robbins26:34

       How many meetings?

   28. GUGuest26:36

       Uh.

   29. MRMel Robbins26:38

       See, this is, this is-

   30. GUGuest26:39

       The thing is, 90 meetings in 90 days. That's what my friend did.
8. 26:57 – 32:38

   The importance of addressing your discomfort

   1. MRMel Robbins26:57

      you're getting squirmy. 'Cause what I feel right now is if we were to end this coaching conversation right now, I would bet all the money in the world that you don't do it. Because I don't hear commitment from you. I hear, "I need some wiggle room." And I also don't hear that you see the value in this, that you see the opportunity. I'm not shaming you. I hear the power in you. I hear stuff.

   2. GUGuest27:24

      Right, I have the power. I just don't know if a meeting, meetings are the thing for me.

   3. MRMel Robbins27:28

      I didn't ask you if they were the thing for you. Is it working for you to do this on your own?

   4. GUGuest27:40

      Most of the time, but maybe...

   5. MRMel Robbins27:44

      Clearly not. You're asking for advice.

   6. GUGuest27:47

      Right.

   7. MRMel Robbins27:48

      We think that we can do it on our own. It's a hell of a lot easier when you get support. And if you don't have a problem with alcohol, and sitting in a meeting for 90 days won't trigger you, 'cause you'll be there as a student figuring out, what does it look like when people are breaking through things that make them uncomfortable? What does it look like to tell the truth? But I think you're gonna discover that there are layers and layers and layers and layers of this, and probably history in your family, and Go-, you know, who knows what else, that you have not gotten to the bottom of. And the opportunity for your growth is to confront this head-on. And there's no shame in this.

   8. GUGuest28:34

      I want to, and this is probably the best way to do it.

   9. MRMel Robbins28:38

      If you want to, why would you question whether or not going to 90 meetings, 90 days in a row would make a difference?

   10. GUGuest28:53

       I don't know. I just never thought it was for me.

   11. MRMel Robbins28:58

       I think it's scary to consider that maybe you need more help than you think. I think the issue is truly saying, "I have an issue with alcohol, and I need support." That saying that you don't is a way to try to keep control, and stepping into the unknown and saying, "This is a real issue for me and I need support, and I'm gonna go to 90 meetings in 90 days because it's fucking uncomfortable. And I'm gonna see what happens." And I think you're gonna have a huge breakthrough, and I think that breakthrough is gonna have nothing to do with alcohol.

   12. GUGuest29:42

       Oh, yeah, it's, it's gotta be deep-seated 'cause of, you know, it's been since I was 16 or something, really.

   13. MRMel Robbins29:47

       Now we're getting somewhere. This is a coping mechanism. You reach for alcohol when you're uncomfortable. And you're not the only one. And so, there's a couple rules here coming out of this coaching conversation. Number one, do not make yourself wrong. I am so proud of you. I am proud of you for the 300 days. I am proud of you for asking this question. I am proud of you for telling me what you did, because underneath that, I hear somebody that knows that she is sick of this shit and who's willing to say so, and who's also scared to death of what you're gonna find on the other side of this. So, I need you to hear that I think you're awesome.Okay? Second thing, 90 meetings in 90 days and walk in there with an open mind. And use it just like you have used sobriety as a way to get to know yourself better. It's just an experience, it's all that it is. And then number three, stop making yourself wrong. Stop making yourself wrong.

   14. GUGuest30:55

       I'm not wrong.

   15. MRMel Robbins30:56

       Stop making yourself wrong. Okay?

   16. GUGuest30:59

       Maybe I need help.

   17. MRMel Robbins31:01

       We all do. We all do. And I'm proud of you for going to get it.

   18. GUGuest31:13

       Thank you very much.

   19. MRMel Robbins31:14

       I'm really proud of you. It's okay to break down. I can see you trying to hold it together.

   20. GUGuest31:19

       Oh, yeah. (...) My jaw is killing me.

   21. MRMel Robbins31:22

       What's come... Well, so, so stop. What's coming up for you?

   22. GUGuest31:28

       It's probably some form of relief.

   23. MRMel Robbins31:32

       Say more about that. What do you mean?

   24. GUGuest31:36

       Well, it's always a release for me to cry. It just makes me feel better.

   25. MRMel Robbins31:45

       I think it's a lot of work to hold onto habits, patterns that no longer serve us. It's not easy, but there's a lot of effort that goes into keeping something that's broken in place. And I think there is a whole new life on the other side of this for you.

   26. GUGuest32:19

       I'm ready.

   27. MRMel Robbins32:21

       I can tell. I can't wait to hear how it goes. And just know that I'm here cheering for you every step of the way. I love you.

   28. GUGuest32:34

       Thank you.

   29. MRMel Robbins32:34

       Ultimately, you want to know what a fuck-it moment is?

9. 32:38 – 33:00

   What’s REALLY a F*** It moment?

   1. MRMel Robbins32:38

      It's a moment when you get triggered. You're just overwhelmed with emotion. That's it. It's an inability to handle uncomfortable emotions, and so we say, "Fuck it." We go, "Let's numb out. Let's check out. Let's, let's just check out. Let's throw

10. 33:00 – 35:37

    How to process your F*** It moment

    1. MRMel Robbins33:00

       in the towel." And I'm here to tell you, those moments are normal and you can tolerate those uncomfortable feelings. It's almost like instead of chucking the towel, throwing in the towel, like I wanted to do with my holiday cards, how about you visualize wringing the towel out instead? That almost sitting with that rise of negative emotion is a lot like letting a towel soak in the water, and then you're just gonna take a deep breath and you're gonna wring that towel out. And then you can like ... You know, like shake it out too. And this is so important because this is also a skill that you need. And if you can have the courage to admit what's going on and what's not working, if you can gather up the strength and the self-awareness to go, "Oh, I think I'm having a fuck-it moment. I'm, I'm like ready to throw in the towel on this thing. I'm only seven days into not doing dairy, and I want to kill my entire family because I'm so irritable. Oh, this is a fuck-it moment. I'm ready to like, just be like, 'That's it. I don't want to date you anymore.' Instead of having the conversation 'cause I don't like the emotions that I'm feeling.'" Recognize it because tolerating uncomfortable emotion and then supporting yourself in creating the ability and the skills to stick to your goals and to chip away at who you want to become, that's what we're going to talk about in the very next episode of this series, which is the science of habits. Because habits are the behaviors that you engage in that help you become the person you want to become. And we're gonna talk about how you break the habits that make you feel like shit, like throwing in the towel when you feel uncomfortable emotions. And we're also gonna talk about how to create new habits, ones that make you feel better. Well, there's a lot that we've covered in this short little episode, and I want to make sure that you do not miss a beat. And so make sure that you... And so let me recap all of this. And you want to listen all the way to the end because there's a lot that we covered. Number one, the fuck-it moment, it is common. Number two, if that... When that fuck-it moment happens, do not make yourself wrong. Number three, fuck-it moments, they're actually really good. You know what a fuck-it moment means? It means

11. 35:37 – 37:45

    Why F-It moments are actually good

    1. MRMel Robbins35:37

       that as you are pushing yourself and as you're taking on new stuff and as you're attempting and trying to change, a fuck-it moment happens when you are expanding your capacity for new behavior and for new experiences. A fuck-it moment happens because you have to shed that old stuff that is stored in your nervous system and you have to shed these old behavior patterns, and that, that stuff like sends shockwaves through your system. And here's the other thing, handled correctly, these moments, they help you grow. And I also want you to remember, yup, they're gonna rise up, but they also pass. And what helps me whenever they come up... Did you notice in my story what I did repeatedly?I told people, "See, when I talk to my colleagues, or I talk to my husband, or I talk to my family, or I talk to my friends as something's coming up, it helps me process it." And instead of just venting to people, just say, "Hey, I'm going through something. Do you have the capacity right now to let me just vent for a minute?" So that people know it's not about them and that your frustration has nothing to do with them, and that they're also okay to hear it, and that they're not going to get, like, their own fuck-it moment by listening to you. Another thing I want you to know is that you deserve more help than you're willing to ask for or even admit that you need. We all do. So whether it's 90 meetings in 90 days, or asking a friend if they'll text you every day to check in with you on this commitment that you have that you're working on, or maybe it's getting professional advice, or screening by a medical doctor that you've been avoiding. Seeking help doesn't make you weak, it makes you strong, and it's also a sign when you seek help that you are serious about changing, that you're the kind of person that doesn't let these moments and these obstacles that are going to come up stop you. You haven't thrown in the towel. You're just wringing it out when it gets filled with emotion. And one thing that I want to make sure you hear loud and clear.

12. 37:45 – 39:47

    One thing I want you to hear loud and clear about screwing up

    1. MRMel Robbins37:45

       Let's say you're like me and you say, "I'm not doing this today." When you show up tomorrow and you are ready to keep pushing forward, you have not lost progress. Studies and research say that whether it's three days of progress before the fuck-it moment or 300, your progress is still there in your neural pathways. You are not starting at zero, and I think it's really important for you to hear that, because a lot of times we throw in the towel instead of wringing it out because we think that we have screwed up by screwing up once, and that's not the case at all. Everything that you have worked for is still there, and so I say, "Fuck it. Let's keep going." And in case no one else says this to you today, I'm going to say, "I love you, I believe in you, and I believe in your ability to just wring that towel out and keep pushing forward." And I'll be back in just a couple of days to help you do that by teaching you the science of habits. Oh, one more thing. It's the legal language. This podcast is presented solely for educational and entertainment purposes. It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional. (instrumental music) Hey, it's Mel. Thank you so much for being here. If you enjoyed that video, by God, please subscribe, 'cause I don't want you to miss a thing. Thank you so much for being here. We've got so much amazing stuff coming. Thank you so much for sending this stuff to your friends and your family. I love you. We create these videos for you. So make sure you subscribe. Mwah.

Episode duration: 39:47