The Ultimate Guide to Making New Habits STICK | The Mel Robbins Podcast

ℹ️ EPISODE INFO

Released

January 16, 2023

Duration

1h 1m

Channel

The Mel Robbins Podcast

Watch on YouTube

▶ Open ↗

📝 EPISODE DESCRIPTION

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 this episode, you’re about to learn how to make your new habits stick. If you’ve struggled to be consistent with behavior change, you’re not alone. It’s easy to talk about habits; it’s a whole different thing to apply the science so you succeed. You are not the problem. The problem, when it comes to habits, is the lack of systems and hacks that help you stay consistent. There are five very specific, simple systems backed by science that you have to have in place if you want to make your new habits stick for good. Stop relying on willpower to get you through; the research says you need systems. Today, you will learn five of them. In this episode, you’ll learn: 00:00 Intro 02:30 Why it’s important to understand how to make habits stick 03:45 The 75-day challenge I’ve taken on this year 09:53 The honest conversation you need to have with yourself before any change 13:55 What to do if you don’t even know where to start with habits 21:08 The five systems that will help you finally stick to your habits 24:19 A simple hack from Harvard Business School to help you make better decisions 28:55 The simple trick that helped people be twice as successful at quitting smoking 33:21 The M&M experiment that proves decision fatigue is a real thing 36:42 Why tracking your progress is non-negotiable 51:11 The plan that will save your promises to yourself 52:50 The “keys to the kingdom” – establish this habit and others will follow more easily — 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

  host

• Narrator

  other

🧾 EPISODE SUMMARY

In this episode of The Mel Robbins Podcast, featuring Mel Robbins and Narrator, The Ultimate Guide to Making New Habits STICK | The Mel Robbins Podcast explores science-Backed Systems To Make New Habits Stick For Real This Time Mel Robbins breaks down why most people fail to maintain new habits and explains that the problem isn’t you, it’s your lack of external systems. Using her own 75 Hard challenge as a case study, she contrasts rigid challenge rules with actual habit science, emphasizing that missing a day does not erase your progress. She then lays out five core, research-based systems—plus a bonus on community—to move habit cues out of your head and into your environment. Throughout, she ties in findings from behavioral research to show how visibility, planning, tracking, and social support dramatically increase the odds that habits will stick.

🔗 RELATED EPISODES

How to Eliminate Self-Doubt Forever & Build Unshakeable Confidence

The Reality of Adult Friendship: Here’s Why You’re Lonely & How to Make Real Friends as an Adult

Harvard Business School Professor: This One Research Study Will Change Your Life and Career

Eat THIS to Live Longer, Stay Young, and Transform Your Health

Surprising Signs of Anxiety and How to Heal It | The Mel Robbins Podcast

You’ll Never See Your Family the Same After This Episode