The Mel Robbins PodcastStanford Psychologist: 7 Small Things You Can Do Right Now to Enjoy Life More
Episode Details
EPISODE INFO
- Released
- September 10, 2026
- Duration
- 1h 12m
- Channel
- The Mel Robbins Podcast
- Watch on YouTube
- ▶ Open ↗
EPISODE DESCRIPTION
You don’t have to wait for your life to get easier to start enjoying it. Today, Mel sits down with Dr. Kelly McGonigal, a renowned health psychologist, award-winning Stanford University lecturer, and bestselling author whose work focuses on stress, resilience, and joy. She’s here to show you how to feel more alive again by making 7 small shifts. And you already have everything you need to get started. Dr. McGonigal will walk you through your body and brain’s built-in resources for joy, connection, hope, and courage, and show you how to put them to work. Your muscles, for example, are like a pharmacy inside your body, releasing “hope molecules” when you move. And you don’t have to crush a workout to get started. A walk with your dog or a little dancing in your kitchen counts. One of Dr. McGonigal’s biggest insights: You need joy precisely because life can be hard. Those moments of laughter, closeness, and pleasure give you reasons to keep going, and you can learn how to create more of them. And you can practice these mood-boosting shifts on your next walk, between errands, or while spending time with someone you love. You’ll learn: –What joy really does for you and why your brain needs it –How your muscles can make hope – seriously –How to make stress your friend and use it to your advantage –How to use a favorite song to shift your mood and get yourself going –How to turn a meaningful memory into courage you can use today –How to train your attention to notice more of the good around you –3 research-backed sources of hope you can tap into when you need a lift You have not lost your ability to feel joy. And you don’t have to wait for it to find you. You’ll leave this conversation with small things you can do today to feel more like yourself, connect with people, and get more enjoyment out of the life you’re living. For more resources related to today’s episode, click here for the podcast episode page: https://www.melrobbins.com/episode/episode-433. 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 Meet the Guest 03:53 4 Simple Ways to Find More Joy 06:34 What Is the Real Purpose of Joy? 12:20 Why You Feel Flat and Disconnected 14:02 7 Tools to Get Through Hard Times 15:32 How to Make Stress Work for You 18:30 What Are Hope Molecules and How Do They Work? 25:57 How to Feel Hope When Life Is Hard 33:47 How to Retrain Your Brain for Positivity 39:14 Your Hobbies Matter More Than You Think 41:58 Why Dogs and Cats Make Us Happier 44:36 What Happens When You Shut Down 54:20 3 Simple Ways to Create More Hope 57:54 Asking for Help Makes You Stronger 01:02:14 What to Do When You Feel Envious 01:08:42 How to Find Joy When Life Is Hard — 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
SPEAKERS
Mel Robbins
hostHost of The Mel Robbins Podcast and motivational speaker/author.
Dr. Kelly McGonigal
guestStanford psychologist and author known for research-based work on stress, joy, and behavior change.
EPISODE SUMMARY
In this episode of The Mel Robbins Podcast, featuring Mel Robbins and Dr. Kelly McGonigal, Stanford Psychologist: 7 Small Things You Can Do Right Now to Enjoy Life More explores seven science-backed micro-practices to regain spark, hope, and joy Dr. Kelly McGonigal reframes joy as a biological and psychological survival resource that helps you want to be alive, especially when life is difficult.
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