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The Mel Robbins PodcastThe Mel Robbins Podcast

How to Achieve Any Goal You Have in 6 Simple Steps

Order your copy of The Let Them Theory 👉 https://melrob.co/let-them-theory 👈 The #1 Best Selling Book of 2025 đŸ”„ Discover how much power you truly have. It all begins with two simple words. Let Them. — In today’s episode, you’ll learn a proven step-by-step process to achieve any goal. There are 6 simple steps that Mel has used over and over in her life to accomplish goals big and small, and she’s sharing her framework with you today. Whether you want to improve your health, launch a business, make a major life change, or simply get more steps in, this proven formula will help you create results. Mel will walk you through how she’s used this 6 step process in her own life, including how she got out of debt, became a bestselling author, and started this podcast, and she will share specific insights that will help you stay on track even when things get tough. By the end of this episode, you’ll feel inspired and ready to start taking action immediately on the goals that matter most to you. For more resources related to today’s episode, click here for the podcast episode page: https://www.melrobbins.com/podcasts/episode-251 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: 0:00 Introduction 0:58 Six simple steps to achieve any goal 2:47 The powerful difference between dreams and goals 9:56 How writing it down can give you the courage boost you need 16:40 The secret to getting started: find the formula 21:32 The one mindset shift to unlock your progress 26:40 Other people aren’t your competition- they’re your shortcut to success 33:25 Stop letting fear of judgment hold you back 35:50 The power of doing the reps 39:37 How to make your statement of success 43:50 Instantly crush your reps with the Five Second Rule 48:45 Achieving your goals can be fun and easy! 53:47 Motivation from Mel: don’t quit—success is one more rep away 1:01:25 Your dream life isn’t a matter of luck — 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

Mel Robbinshost
Jan 6, 20251h 5mWatch on YouTube ↗

At a glance

WHAT IT’S REALLY ABOUT

Six-Step Goal System: From Vague Dreams To Measurable Daily Progress

  1. Mel Robbins lays out a six-step formula for achieving any goal, emphasizing clarity, structure, and consistent, unglamorous action. She distinguishes between dreams (what you imagine) and goals (what you do and can measure), then shows how writing goals down literally programs your brain to notice opportunities. Robbins urges listeners to find and unapologetically follow proven formulas instead of reinventing the wheel, and to push through fear of judgment using her “let them” theory and the 5 Second Rule. The final steps focus on doing the boring daily reps, making those reps as easy and fun as possible, and refusing to quit even after setbacks or long plateaus.

IDEAS WORTH REMEMBERING

5 ideas

Turn vague dreams into concrete, measurable goals.

A dream lives in your mind; a goal exists in the world and can be checked off. Define exactly what you want and specify how you will know—numerically or tangibly—that you’ve achieved it (e.g., “publish a book I can hold in my hands,” “pay off all credit cards,” “fit into size 28 jeans”).

Write your goals down to program your brain and increase follow-through.

Putting goals on paper creates ‘external storage’ and triggers ‘encoding’ in the hippocampus, telling your brain, “this matters.” You’ll start noticing relevant opportunities and information, and you’ll be more likely to act because the written goal consistently reminds you of your commitment.

Find and follow existing formulas instead of reinventing the wheel.

For almost every goal—starting a business, losing weight, launching a podcast—others have already done it and documented what works. Studying and copying proven processes saves years of trial and error; your uniqueness naturally shows through execution, not by ignoring what works.

Stop letting fear of other people’s opinions block your actions.

Robbins describes how fear of friends’ judgment kept her from posting about her speaking business for two years, despite knowing the formula. Her ‘let them’ theory: let people think, say, or feel whatever they want so you can reclaim your time and energy for the actions that move your goals forward.

Commit to ‘doing the reps’—the boring, daily actions that create results.

Success is built on tedious, unsexy repetition: writing when you don’t feel inspired, exercising when you see no results, paying bills when it’s stressful. Use implementation intentions (“I will [behavior] at [time] in [place]”) and tools like the 5 Second Rule (5-4-3-2-1, then move) to override resistance and show up anyway.

WORDS WORTH SAVING

5 quotes

A dream is something you can imagine. A goal is something you achieve.

— Mel Robbins

If you can’t measure it, it’s not a goal. It’s just a wish, a want, or a dream.

— Mel Robbins

Other people do not block your way. They lead the way.

— Mel Robbins

There is nothing glamorous about achieving your goals. It’s boring, tedious, and annoying—and that’s the game.

— Mel Robbins

I’m not special or gifted or lucky. I just found the tools that work for me and I use them.

— Mel Robbins

Difference between dreams and measurable goalsThe importance and neuroscience of writing goals downFinding and following proven formulas for successOvercoming fear of judgment with the ‘let them’ theoryThe reality of ‘doing the reps’ and implementation intentionsDesigning systems and environments to make habits easierPersistence, returning after setbacks, and redefining success timelines

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