This content outlines a powerful year-end ritual using six questions to help individuals reflect on the past year and strategically plan for the upcoming one, aiming to make it their best year yet. The process emphasizes self-awareness derived from past experiences as the foundation for future success.
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There are six questions that I will walk
you through that you need to answer
[music] right now if you want to make
next year your best year ever. See, an
amazing year, an amazing life, it
doesn't happen by chance. It happens by choice.
choice.
Because if you had a lot of low points
this year, you're not alone. That
doesn't mean anything is wrong with you.
Because when you tell the truth about
what knocked you down, what drained you,
what broke your heart, you're not being
dramatic, you're being self-aware.
And that awareness [music] is the
starting point for change. You can't
create directions for where you want to
go unless you know where you're starting
from. This is a year-end ritual that my
husband Christopher and I have been
doing together for the last 22 years
because it's simple and it works. And if
you've had a challenging year, you
deserve to make the next year your
Hey, it's your friend Mel and welcome to
the Mel Robbins podcast. I am ecstatic
that you're here today. It is such an
honor to be together and to spend this
time with you, but today in particular,
I am fired up that you're here. And if
you're a new listener, you're here
because somebody shared this with you. I
just want to take a moment and
personally welcome you to the Mel
Robbins podcast family. I cannot tell
you how excited I am about today's
conversation and the year-end planning
exercise that you and I are going to be
doing together because I'm about to
teach you how to make next year the best
year of your life using six powerful
questions that you need to ask yourself
right now. Now, this is a year-end
ritual that my husband Christopher and I
have been doing together for the last 22
years. Our three adult children now do
this with us. It's based on research. It
is so simple. It is shockingly powerful.
I cannot wait for you to extract the
wisdom and clarity that you need in
order to make this coming year one of
your best years ever. And here's one of
the things I want to encourage you to
do. Share it with your friends. Share it
with your family. Share it with
colleagues at work. In fact, you can hit
the share button on this episode right
now. And when you all get together, you
can print out your free workbook. Just
go to melrobins.com/bestyear
and let me tell you about the workbook.
Okay, I got the workbook right here. It
is 20 pages long. It is beautifully
designed. It is free. And we designed
this because it acts as a companion to
the episode that you're listening to or
watching here on YouTube. And here's
what I love about the workbook. The
workbook is going to guide you in
digging even deeper into the six
questions that you're about to hear me
ask you and that I'm going to be
answering for myself alongside you as we
go through this ritual together. And so
you might be asking yourself, why do you
need to do this? Simple. If you never
stop and force yourself to take a look
at your life, you miss the chance to
take control of your life and make it
better. See, an amazing year, an amazing
life, it doesn't happen by chance. It
happens by choice. And one of the
biggest mistakes that I see people make
when they sit down to plan the year is
that they miss the critical first step
of the planning process. And I've done
this, too, because you're so excited to
end the year, right? and to get that
fresh slate and the clean start and
particularly a year like this where it
could feel like a dumpster fire. You're
like, let's just put this sucker out and
move on to the next year. I'm done with
2025 for crying out loud. I just need a
clean slate. I need a fresh start. I
need to look ahead. I do not want to
look back. But if you only look ahead
and you don't take a moment to look back
at the last 12 months, you miss the
single most important part of planning.
And that is taking a very close look at
what just happened this year. You've
experienced so many things, good and
bad. You've had highs, you've had lows,
you've had lessons, you've had wins,
you've had losses. And if you're like
me, you've probably forgotten 99% of
them really. I mean, you might think you
remember what happened in the last 12
months, but you don't. You can't trust
your brain. And that's reason number one
that we're going to in a very specific
way. We're going to look backward before
we start to look forward. So, I don't
want you to answer the questions based
on memory.
One thing that I find very helpful is
that not only you're going to have your
workbook next to you, and if you don't
have the workbook, no problem. You can
just use a piece of paper. But the
second thing I want you to have when you
sit down and truly take the time to go
through this planning ritual and to ask
yourself these six questions and to
really dig deep and answer them. I want
you to have your phone next to you. And
what you're going to notice is as you go
through your camera roll and you go
through each of these first three
questions, what were the lowest points
of your year? What were the highest
points of the year? And what are the
lessons that you learned and the wisdom
that you gained from these last 12
months of your life? What you're going
to notice is you had a lot of life these
last 12 months. There was so much
wisdom. The second reason why we're
going to look back, it just has to do
with the mechanics of navigating and
getting a set of directions because you
may be in this moment very clear about
some of the things that you would love
to have happen next year. You know, kind
of the goals that you have, the things
that you're wishing for. Maybe you're
really clear. I I want to make more
money. I want to take better care of
myself. I'd like to see my friends more.
I really want to meet the love of my
life. I'd like to lose some weight. I'd
like to be in better shape. I'd like to
travel a little bit more. I'd like to
change my job. I'd like to learn new
skills. That's fantastic. But it only
tells me where you want to go.
Consider this. You can't create
directions for where you want to go
unless you know where you're starting
from. In fact, it's mathematically impossible
impossible
to create directions unless you know the
starting point and then where you want
to go from there.
And you also cannot create a plan for
where you want to go next year that's
going to work until you fully understand
exactly where you're starting from right
now. In fact, this is my favorite part
about planning for next year. My
favorite part is looking back at the
past 12 months and extracting everything
I can from it because I don't want you
to repeat the same mistakes. I want you
to double down on what went well. I want
you to pull out the lessons and carry
them forward because you're going to use
them to make this next year of your life
one of the best years of your life ever.
And it is one of the secrets to my
success because it really helps me get
intentional about what I want. And so
before I came up here to talk to you and
share this exercise with you, I went
into Chris's office and I went through
his files and I found this folder and
it's labeled 2006 goals. And you can see
this is a very old folder. I opened it
up and I found
the original planning that Chris and I
did in 2004.
Oh my gosh, this is so cute. I wanted to
get pregnant
and I wanted to get pregnant and have a
little boy.
Oh my gosh, that's so awesome. This is
before Oakley was born. Um, how cool. Oh
gosh, I'm still working at getting out
of bed. I wanted to consistently get out
of bed at 6:00 a.m. [laughter]
This is so cute. Chris has got stuff on
here a lot about health.
But anyway, it's just amazing to look
back on this. And we started doing this
with our kids about 10 years ago. And so
I have been doing this for 22 years.
When people ask me what is one of the
secrets of your se success other than
hard work and doing the things you don't
feel like doing and obsessing over the
details cuz that's what makes you exceptional
exceptional
instead of just good at something. This
planning exercise is an example of a
secret that I have been using for 22
years so that no matter what's going on
in the world around me, I take the time
to get very clear about what I want,
very clear about what's working, what's
not working, and I use this exercise I
if I really think about it in the
broadest sense as a way to change the
settings in my mind. This is what a lot
of the neuroscientists have talked about
on this podcast to intentionally
program my mind and let it know what's
important to me. There's one piece of
research I want to call your attention
to. It's from California State
University and UCLA and they looked just
at the act of writing a short letter to
your future self. Now, this research
appeared in the Journal of Experimental
Psychology Applied. And here's what the
research found. When you spend even a
few minutes connecting the dots between
who you've been, who you are right now,
and who you want to become in the
future, research shows that you feel
even more closely bonded to the future
version of you. Isn't that kind of cool
that just taking the time right now with
me or if you're going to do this whole
process after you listen and watch once
through and then you're going to go and
do it with people that you care about.
Simply taking the time to look at the
last 12 months to think about the future
to write all this stuff down, you're
going to feel more strongly connected to
the version of you that you see in the
future. In this study, the people who
took the time to connect the dots
between who I have been and who I really
want to become, they exercise more. They
were more intentional about how they
went through their day-to-day life. Just
a tiny writing exercise changed
realworld behavior. And that's exactly
what answering these six questions is
going to do for you because you're
taking the time to do this. And that
means you're intentionally creating this
bridge between where you are right now
and the version of yourself in the
future that you want to grow into. Makes
sense, right? Of course it does. So,
let's go through the first three
questions and we're going to do this
together. And question number one is,
what were the low points of your year?
And here's why I want to start here. I
want to start with what were the lowest
points of your year? Because if you had
a lot of low points this year, you're
not alone. I mean, you might be waking
up most days with this lowgrade sense of
dread right now. Maybe you've been in a
constant state of worry. It's been in
the back of your mind. You're constantly
worried about money or politics or war
or the climate or your kids or parents
or your health or all of it. So, if life
has felt hard a lot of the time these
last 12 months, here's the first thing I
want you to know.
That doesn't mean it was a bad year.
That doesn't mean anything is wrong with
you. First of all, it means you're alive
and you're paying attention. And I don't
want you to beat yourself up. Because
here's the funny thing about low moments
and hard years.
If I think about my life, not that
anybody deserves a hard year, but if I
think about my life, I learned the most
and made the biggest positive changes in
my life after the hardest years of my
life. And that's not to say that you
deserve to be struggling. I'm not saying
that at all.
But there is a connection between those
years where there's a lot of heavy stuff
going on and this internal resolve
and just like h that you need to say I
have to not have that happen again. I
have to make a change. And there's also
a big sciencebacked benefit, by the way,
to starting here and to looking at the
low moments and to looking square in the
face at what was hard, spending time
with this question. What were the low
moments? As difficult as it may be,
this is actually good for you and me.
There's this study that was published in
2018 and it was done by researchers at
UC Irvine and Penn State. And here's
what they did. They tracked what
happened when people had hard things
happen and then just shove down the
emotions, tried to move on, and never
sat down to intentionally process what
happened or what they're feeling about
it. And the research is very clear on
this that you do need to sit down. It is
important to just take a moment and face
the lowest parts of the year.
Acknowledge it. And here's why. It gives
your brain a chance to process what happened.
happened.
Listen to this. The researchers found
that when people don't do this, when you
just try to move on, let's just make
next year a great year, even though this
year was a dumpster fire and I hate it
every second. No. Researchers found that
if you just try to move on,
when you let the negative emotions just
sort of stick down deep down there and
ignore it, those feelings stay in your body.
body.
You're going to feel more stressed.
You're going to have more issues with
your physical health. Everyday life
starts to feel harder. But when you
really take a moment to acknowledge what
was hard, and you write it down, you
know what you're doing? You're freeing
yourself of the weight of it. There's
also really cool insights from Ethan
Cross, who's a psychology professor at
the University of Michigan, who appeared
on this podcast.
Uh, Professor Cross says that taking the
time to do an exercise like this, you
know what it does? It also puts distance
between you and your negative thoughts
about it. Isn't that kind of cool?
Because we kind of think it's the
opposite. If we just ignore it and we
try to move on and set new goals that
somehow we're distancing oursel, it's
the opposite. You subconsciously drag it
with you. acknowledging it. It's a way
to untangle the loops that are running
in your subconscious that are pulling
you down and create distance from those
things that happen so that we can get
into an intentional mindset that's going
to give you clarity and that's going to
help you make better decisions and
that's going to help you focus on what's
ahead instead of trying to outrun what
was behind. Don't don't you think this
is so cool? I love this stuff. I
absolutely love this stuff. And so I'm
gonna start scrolling through my camera
right now. And I know it can be hard to
look back, but I'm telling you, it's
going to be the key to move forward. And
so get out your camera roll. I want you
to get out your calendar. And I want you
to go all the way back to January 2025.
And I want you to think about question
number one, what were the low moments?
And I also want you to think about
question number two. What were the high
moments, the highlights, the things that
were amazing? Or maybe the little things
that happened that are you even forgot
it happened, but it brought you so much
joy. And the reason why I'm asking you
to hold both of those questions in your
mind is because you're going to start
scrolling through your camera. It's
going to happen to me, too. And you're
going to see both. You're going to see
both. And you're going to see things
like, "Oh my gosh, I totally forgot that
my aunt was sick and was in the
hospital. I forgot how many days I
showed up and was there to support her.
Oh my gosh, I forgot about that
snowstorm when the the boiler went out."
Or, "Oh wow, I had to miss out on my
family vacation
because work got so crazy and work made
me miss out on it." Maybe you're going
to see that money was tighter than
normal. Maybe you lost a job. Maybe
business slowed way down. Maybe somebody
that you love is no longer here. Maybe
you had a plan, you know, to lose 25
pounds at the beginning of last year,
but it all fell apart because you've
been stressed out. You've been caring
for everybody else, and so you never
carved out the time for yourself because
your aging parents needed you. And
here's one other thing I'm going to
invite you to do. If at the end of last
year you did set some goals for yourself
this year,
bring them to this exercise
because maybe you said you were going to
get a promotion or you were going to
find the one or you were going to buy a
house or you were going to get into the
program or that you were going to see
your friends and maybe none of that
happened. What I'm going to tell you is
it probably didn't happen because you
never looked back to understand where
you were starting from. Because when you
look back and realize, whoa, I spent my
entire year taking care of young kids
and taking care of my aging parents and
I was in school at night and I was also
working full-time. You're going to have
some compassion for yourself. You're
going to realize that part of being
successful in achieving your goals is in
being realistic about what your life
looks like right now and being realistic
about what you can fit in and succeed
at. And when you start from there, we
can create a set of directions to get
you where you want to go. We can create
something that's both realistic and
attainable and also inspiring to dream
about. And when you set goals and a
vision for how this is going to be the
best year of your life that are in
direct response
to what you experienced in the last 12
months and where you are right now.
These goals, they become personal.
They're no longer I should do this
because the internet says so. They're a
you know what, I need to do this. I want
to do this. I get to do this because I
want to feel better. And this is what
psychologists call intrinsic motivation.
It's the internal fuel that comes from
you having a deeply personal meaning
tied to the types of things you want to
change this year. Because if it really
matters to you to not be lonely again
this year because as you scrolled
through the photos, you're like, I
didn't spend any time with my friends.
No wonder I'm really lonely.
It really matters to me. like this is
something I deserve. This is something I
need. This is something I get to do is
to prioritize this. If I saw my friends
more, it would be one of the best years
ever. Well, when you can connect what
you want to do to that deep intrinsic
meaning for you, you will do something
about it because you know why it matters
to you. If you keep seeing yourself
standing in the back of every photo
because you don't like how you look. If
you see yourself taking photos of your
family, but you're sitting on the bench
while they're off on the hike. If it
really matters to you to not be out of
breath when you're walking up the stairs
because you're starting to say, "Hey,
some of the low moments is I didn't opt
in. I didn't feel good about myself. I
didn't participate with my kids or my
friends the way that I wanted to." When
you connect it to something you deserve,
when you connect it to something that
will make your year better, when you do
it for you because you get to and
because you deserve to, that's that
intrinsic motivation. That's how we
create the best year ever. And that's
why you can't skip this question. Okay,
here's a major low point for me. I don't
even want to show you this photo. This
is me
on January 26th.
I am so sick. I missed a friend's
wedding. I had worked myself into the
ground. I was in bed for 4 days. I
Oh, Mel,
you really need to take a break, woman.
I mean, wow. Wow. Um, okay. Let's keep
going back. There's lots of photos of
hotels, of airports, uh, of me on the
go, go, you know, and look, I can't
really complain about work because I'm
self-employed. I did it to myself and
this year has been just unbelievable. I
think it's like the highlight of my
career. That said, I did not take care
of myself at all. I was inconsistent
with exercise. I I could get my morning
walk in, but you know how all the
experts are constantly like, you got to
get a lot of protein, you got to do your
resistance training, you got to stay
hydrated. I did not do a good job of
that. I mean, how could I if I was just
go go go go? It's so hard. It's hard to
implement the advice when you're
constantly stressed and you're
constantly worried and you're and it's
not even that it was like negative
stress. It was just constantly on the
go. And you might see that too, that in
and among all the photos, what you're
not seeing is you taking care of
yourself. You're just seeing yourself on
the move and doing things. And that's
very very evident that despite the fact
that I really wanted to take better care
of myself, I'm embarrassed to tell you
it was even a goal last year of mine to
do more strength training, to eat more
protein, because that's what so many
experts come on this show and tell us
over and over and over again, whether
they're a neurologist or a cardiologist
or a psychologist or it's women's
hormones or it's muscular health or any
of it. Like everybody's saying this. I I
did not do a great job of that. Not at
all. And look, you may not even be
jumping on a plane. A lot of people have
jobs that require them to travel.
Whether that means jumping on a plane
cuz you work for a consulting company or
jumping behind the wheel because you're
a long haul truck driver or working Oh
my gosh. For those of you that work
shifts in a hospital and you're on that
12-hour rotation, and isn't it true that
hospitals don't exactly have the
healthiest options for the people that
are working there as you're on the go
and you can't take a break? Or if you're
a teacher, holy c, when are you going to
take a break and take care, you're not.
And so whether you're just crazy busy
because work has been crazy busy or your
life is just busy. you are running from
an email to a Zoom call to a phone call
with your mom to trying to wrestle down
a doctor's bill like busy busy. This
year was I think unprecedentedly
busy for all of us. And so I think one
of the big themes for me when I look at
the low points if I have to summarize it is
is a
a
I didn't spend enough time with friends.
B, I did, I would say, a C plus job of
truly taking care of myself, and that
means getting resistance training in. It
means getting the proper nutrition,
getting the amount of protein that I
need every day and not taking care of
myself. It just like spills over into
the next day. Cuz there's a lot of
photos in here that I'm not going to
show you of me
taking a selfie in bed. And I just am
clearly exhausted. And that's because I
ran myself into the ground and I was
sending the selfie to my husband. And I
have more photos of my two dogs and my
cats than I do my family or my friends.
That's a problem. Uh, another low point,
Oakley left for sophomore year. And I
don't know about what anyone else feels,
but in terms of the empty nest thing,
the first year there's such a buildup that
that
I don't know you I felt really sad and
the house was incredibly quiet, but I
also saw it as this amazing opportunity.
And then, you know, they come back, they
come back for break, they come back,
they come back for the summer. There was
something about him leaving this fall
for the second year that it's like, oh, oh,
oh,
this is actually the new reality. Oh,
Oh, oh,
oh,
he's going to come back less and less
and oh, I better wake up and not just expect
expect
to see the kids because they're coming
home. I I got to get very intentional
about going to them.
And that's a really important insight
that comes from seeing the low point
that the house was really quiet. I
worked too much. I didn't see my friends
enough. I took kind of lousy care of
myself. And that's the truth. That's the
truth. I got to do better this year. I
just have to do better. Have to do
better. And here's what I want you to understand.
understand.
You see how I'm not shaming myself? I'm
just being like, matter of fact. Matter
of fact, this is what happened. Matter
of fact, okay? Because when you tell the
truth about what knocked you down, what
drained you, what broke your heart,
you're not being dramatic. You're being self-aware.
self-aware.
And that awareness is the starting point
for change. And that brings me to the
second question. If we're going to look
at the lows, we're also going to look at
the highs. So, as you're going through
here, I want you to look at the things
that were highs for you. And it doesn't
necessarily mean the big flashy stuff. I
mean, one of the huge highs for me is
even though we didn't get a great family
photo of the five of us. I'm talking
like one that everybody in the family be
like, "Oh, I love that." One of my huge
highlights of these last 12 months is I
spent a ton of time with family. I made
an effort to see my parents. They made
an effort to come see me. My husband and
I made an effort to go to where our kids
were and to spend time with them. We did
some really amazing like family things
in terms of camping and experiences that
we did together.
I made a a point to do a trip solo with
my daughter Kendall, something we had
never done, just the two of us. And
think about that. She's 25 years old.
But because she's my middle daughter,
every time I would go on a
mother-daughter trip when they were
little, I'd always take Sawyer, too. And
if Sawyer wasn't with us, we always went
with another mother daughter. I'd never
done anything with just Kendall. It was
incredible. I'm sitting here looking at
these photos of us at Roundtop. It was
one of the highlights of my year spa
spending that time with her and making
the time to do it. And so that's a
highlight. And that's also a lesson. You
got to plan this stuff now. This stuff
is not going to happen by accident, you
know. I I want you to go through your
calendar and look at some of the highs
because there are so many Oh, I'm just
seeing so Oh, I'm seeing a photo of me
walking in the park before work one
morning with Christine and my daughter
Sawyer. I'm looking at I There's just so
many good things here. Great people that
I got to meet this year. Lots of smiles
as I'm at work with, you know, all the
great people we work with.
Wow, there's lots of good stuff here.
Oh, Chris and I went to Montana and we
uh went fly fishing, which is exactly
what we did for our honeymoon 28 years
ago. I went down and saw my parents for
a couple days in Florida. Oh, and they
did a they did their first soundbull
healing with me. Um Oh gosh, here's
another one. Oh, I'm visit my parents
came to visit me in April.
Oh gosh, here we all are together again
in May in Chicago. You know what is
interesting about this is that I have
this narrative that I don't see my
parents a lot. And yet here, right on my
photo roll before the middle of May, I
had seen my folks four times this year,
which is huge when you consider that we
live a 16-hour drive apart from one
another. Isn't that interesting? Like
you're going to you're going to you're
going to actually
see a lot of things in this that might
also challenge the way you beat yourself
up. Oh, Jesse's baby. Jesse had a baby.
You know, it was our first baby here at
143 Studios. The highs show you what you
want more of. The highs show you what
you're willing to work for. What I also
love about the highs is that you're
going to notice there are these small
moments that really
are the big moments. Here's a photo that
I'm looking at right now of Chris and
Oakley and I. We went and surprised him.
He was playing at this big ultimate
tournament and he's got tears in his
eyes as you know he's just hugged Chris
and he couldn't believe we were there.
That was a huge high for me that moment.
I mean, it's the little stuff, honestly,
that you're going to notice are the
things that really mean a lot to you.
Maybe you're in a job where you sit all
day, but this year you started walking
in the morning and you see photos in
your camera roll of, you know, the
little hearts, whether it's the rocks or
the leaves or things on your walks that
you notice. There were tons of flowers
on my camera roll. Maybe it was a really
good book that you read. I read one of
my favorite books of all time. This was
a high. The emperor of gladness this is
here. Or it was a photo or a painting
that you hung in your living room that
makes you smile every time you walk past
it. All of that counts. Like anything
that puts a smile or a
on you know your heart. Oh, one of the
most amazing highs was we went to the
Coldplay concert. And if you've ever
been to a Coldplay concert, they do all
these explosions of confetti. In fact,
it's the thing that inspired me to
shower the audience with huge ticker
tape confetti at the Let Them tour. Wait
till you experience this if you're
coming on tour with us in 2026.
And there are all these photos from this
summer when we were at the Coldplay
concert and the confetti flying through
the air and our kids in it. That is
something I'm going to remember. the oh
the smile and the oh because the more
you look for good things the more you
see them
and you know I've already said that I
kind of feel like I am in the single
biggest moment of my career that what
has happened this year in my life in my
career with this podcast with the let
them theory book it is nothing short of
jaw-dropping like never in my wildest
dreams could I have imagined what has
happened. And so I do want to take a
moment and just thank you because you're
a huge highlight of my year. The way
that you showed up for yourself and
started listening to a podcast that
makes you feel good and that empowers
you to make changes in your life that
make you feel better. We are the number
one most followed show on all of Apple
podcasts. Are you kidding me?
I I I my jaw is on the floor. The number
one most shared episode on all of Apple
podcasts is a Mel Robbins podcast
episode, the one that we did with Dr.
Stacy Sims from Stanford who came on and
taught us how to do the body reset. In
fact, I was joking with her this
morning. I'm like, I blame you, Dr.
Sims. I blame you because you're the one
that told me I had to start doing
resistance training. You're the one that
told me the importance and the critical
nature of getting complete protein in my
life. You're the one that put me on this
like journey of understanding that I
needed to do this because it's very hard
to get the amount of protein that you
need. very hard to do the resistance
training when you're constantly as busy
as you and I are, but we're doing it. I
mean, another thing I have to thank you
for is the Let Them Theory book. The Let
Them Theory book is the number one book
in the world. And look, you can write a
great book and it can do really well.
And that's an incredible thing that is
very, very rare.
But the let them theory
is almost beyond description because it
has become an actual phenomenon.
You don't just have a book come along
that 8 million people
read or listen to
in 11 months. What that tells me is that
the let them theory and the book and the
experience of reading and listening to
it that it not only empowered you but it was
was
something that you felt was so
empowering that you were giving it to
other people and you were recommending
it. And so it's a real highlight of my
life and my career. And I think it's
important for you when you have a win
that you claim it too, that you
celebrate it, too. And so, thank you.
Thank you for being a huge part of this
success. Thank you for being interested
in making your life better. Thank you
for recommending the episodes that have
made a difference for you with the
people that you care about. I I just I I
am deeply humbled by what's happening.
And then that brings me to the Let them
tour. That was one of the most fun and
rewarding experiences of my life. I met
so many of you in person. You know, when
I sit here above my garage or I'm in the
studios in downtown Boston, I don't see
you and I don't see like what you're
doing with this as you're doing this. I
can imagine it cuz I read the comments
and I read the emails you send in the
inbox and we circulate those to the
team. But it was so extraordinary to be
in the same room with you and to feel
the collective energy that happens when
you're with a group of people who want
the best for themselves and they want it
for everybody around them too. I mean
that's just extraordinary. But the
single best part was actually doing the
tour experience with my daughter Sawyer
and my daughter Kendall. I don't know
why I thought that doing skits in front
of a live audience about our
motherdaughter issues would be fun
because it wasn't fun [laughter]
until we kind of got into the rhythm of
it. But here's the thing that I will
claim is the highlight. The highlight is
that at the age of 56,
I forced myself to do something I had
never done before. I had never acted. I
had never done comedy. I had never put
on a show like that. And it was so hard
and so incredible at the same time. And
I just grew and I grew and I grew
because of it. So don't overthink it.
Just scroll through the photos, scroll
through your calendars, and ask
yourself, was it fun? Did this
experience lighten you up? Did it make
you feel like yourself? Is there
something about this that makes you want
to do more of it in the coming year? If
the answer is yes, it goes on the list.
This was a highlight. And you know, I I
I even kind of shuddered to tell you the
good stuff about me cuz it's so once in
a-lifetime stuff. But if you've got
something that's once in a lifetime,
your your first baby was born, your
grandchild was born, you you have you
got married to the love of your life. If
you put on an art exhibit at your local
town and people showed up, that's a
high. If you got into nursing school, if
you got through nursing school, if you
decided that you were going to change
your major cuz you didn't like
accounting or medicine, that's a high.
Claim these things because they say
something about you. What did you learn
about yourself this past year? This is
where I want you to dig because you've
already done a lot of the leg work for
this part. Your answers to the first two
questions. And again, when you do this
the answers in the workbook and the way
that we structured the workbook to guide
you to go a little deeper, holy cow, the
answers in there, they're going to help
you answer this question number three.
What did you learn this year? If a low
point was that you were constantly
worried about somebody that you love
who's sick that you're taking care of
and you were so worried about them that
that's all that you did and you had no
life outside of that. Maybe you learned
that this year you can't let yourself
get that overwhelmed. You do need to ask
for help. You do need to reach back out
to those friends who said, "Is there
anything I can do for you?" And you was
like, "No, no, no. I got it. I got it. I
got it." You might have found that
you're more resilient than you thought.
If you see that something was really bad
about a friendship or about a work
relationship or about your marriage,
maybe you're done tolerating a certain
type of behavior. Maybe you learned that
you're capable of changing your careers
or that you need help with your mental
health and there's no shame in that.
See, the highlights and the hard parts,
the highs and the lows, they're not just
memories. They're data.
Those experience are telling you
something about what you like, about
what you don't like, about what you need
more of, what you never want to go
through again. And so, just sit with
this for a bit. And for me, when I look
at question number three, given
everything that happened this year, what
did I learn about myself?
What I learned about myself is number
one, I love spending time with you. I
love spending time with you in real
life. Not just on this podcast, but I
love meeting you in person. And I'm not
just saying that.
I really do feel that it brings me so
much energy. And so I want to find ways
to connect with you more in real life.
So that's number one. That was just such
a huge highlight. And it was a big
takeaway for me that in-person experiences
experiences
just give you life. I love that. Second
thing, [laughter] [gasps]
[gasps] now
now
this is something my husband Chris
would be able to tell you because he is
a very organized person. He is a systems
person and he
knows that this is a challenge for me.
But it is so clear that I am at my best
when I have structure, when I have
routines, and when I have systems. I'm
going to give you an example. There were
a bunch of photos in my camera roll of a
particular week where I just looked so
energized at work and I went back to my
calendar and I was like, what was going
on that week at work? And I realized, oh
my gosh, I had meal prepped. I know this
sounds so dumb, but there's this
particular soup. I've talked about it
before. It's swamp soup. The recipe
comes from Wishbone Kitchen. It's this
green mess of a soup with chicken and
rice, and I love to make it, but I
started making it in September. And I
would then bring it down to our studios
in Boston, and I would eat this chicken
soup all week. So, I was getting enough
protein. I was getting proper nutrition.
And I felt phenomenal. I was in control.
I was less impulsive. I was focused. I
was energized. I was waking up early
enough to go to Pilates or use the hotel
gym. I mean, it was a complete contrast
to the weeks where we would be taping
the podcast episode and I'm like, I
don't even know what to eat. I'm tired.
I'm sluggish. I'm moody. I'm unfocused.
So the bottom line is I want to feel
healthier in my life and I cannot and do
not plan to overhaul it. I need simple
repeatable structures and systems that I
can add into my day that give me the
proper nutrition because it's like a
domino effect. When I eat healthy, when
I'm getting whole foods, when I've
prepped my meals, when I'm getting
enough protein, I feel great. I sleep
better. I wake up earlier. I exercise.
For me, it's like that domino that falls
and the rest of it's easier. The third
lesson for me, it's a huge one, and I
know this, but but this is why this is
so important. The things that you know
are important, you need to be reminded
of them. Like, I realize that it's
obvious advice to say, if you want to
see your family more, freaking get out
your calendar and schedule more time
with your family. But life is so busy
and a year goes by in a blur that this
slowing down and looking back really
sears into your cellular structure.
What's important to you? And my
relationships are the single most
important thing in my life. And they're
the most important thing in your life,
too. And the reason why I started the
year on a trip celebrating my dad's 80th
birthday is because two years prior we
had put it in the calendar. The reason
why I saw my folks a lot this year is
because we made the plan to do it. The
reason why I spent a lot of time with my
kids one-on-one is because I made the
effort and I made the plan. The reason
why I saw my friends in Montana is
because we scheduled it in.
And it's a reminder of how fast a year
goes, how fast it's just all over. It
puts into focus that love, it's really
the only thing that matters. I mean,
isn't that the truth? And I need to keep
that front and center because the things
that were the highs about my life this
year were all about other people. And
this is backed by research. Professor
Carl Pillmer at Cornell University. He
runs Cornell's Legacy Project where he
studies people in their 80s, 90s, and
their 100s. And they look at what are
the top regrets of people who are
nearing the end of their life. And their
top regret is leaving things unsaid.
It's not spending time with the people
that you cared about when they were here
and when you had the ability to do it.
Another piece of research, the Harvard
study of adult development,
relationships are the number one
predictor of whether or not you live a
good life. And this year, every single
high that I had was because I was
spending it with people that I love. And
I am proud of myself of building good
habits. That's another lesson. I'm proud
of myself. And I want you to look at
what are you proud of? Like there's a
bunch of habits from the experts that
were on the Mel Robbins podcast this
year that I really was good about
despite how busy things were. Number
one, I was fantastic about getting out
for a daily walk. No matter where I was
on the planet, I was out for a daily
walk. And I see myself all over the
place walking a lot of times alone cuz
I'm traveling for work, but I'm still
doing it. I got rid of the plastic
cutting boards in our uh kitchen and all
the plastic containers that you store
things in. I feel good about that. My
husband and I both go to therapy and
it's really improved our relationship
and I certainly feel like a better
version of myself. And the other thing
is I use the let them theory. I am a
different person because of the let them
theory. I had no clue how controlling I
was and how judgy I was. And the let
them theory has made me a better person
from the inside out because it's taught
me how to just truly let people be who
they are. Let them think what they're
going to think and resist the urge to
control them or change them or be upset
with them when they don't meet my
expectations. I'm a more compassionate
person. I feel more peaceful. I hope as
you've used the let them theory, part of
what you can reflect on is how good it
feels to stop controlling everyone and
everything and just focus on the let me
part. And so I'm really that's a huge
thing I'm going to carry forward because
I love how I feel using this theory.
And the best part about this is that if
there's aspects of your life that you
don't like or that didn't feel very good
this year, you have it within you the
ability and the capacity to change it
for the better. And that brings us to
the next three questions.
It's called stop, start, continue.
These three questions, what are you
going to stop doing? What are you going
to start doing? What are you going to
continue doing? They come from a
strategy framework that global companies
and leadership teams use all the time
because it's simple and it works and
it's strategic. And now that we've
extracted all the lessons and you know
the highs and the lows, it is so easy
and obvious to answer the question,
stop, start, and continue. I love this.
The insights that you just uncovered
create the clear plan for next year. And
so here's your next question. Isn't this
exciting? Can you tell I'm now getting
really exciting? What will you stop
doing in the next year? And here's what
I want you to keep in mind. One of the
fastest ways to change your life and
level up is to identify what you're
going to quit. Winners quit all the time
because there's a big difference between
quitting something out of fear and
quitting something because it no longer
aligns with your values. It's no longer
important. It's no longer working.
Winners quit the habits. They quit
patterns. They quit expectations. They
quit jobs. They quit relationships. They
quit projects. They quit obligations.
They quit customers. They quit career
paths that drain them. They quit all the
time because they quit the things that
keep them frustrated, exhausted,
distracted, so they can actually move
forward. You know, one of the biggest
things that that I can see about the let
them theory is it helped me stop
controlling other people. It helped me
stop trying to change other people.
That was liberating. And honestly, it
kind of goes against the way the world
teaches you to live. I mean, you and I
are surrounded by this pressure to do
more, add more, push more. as if the
only path to a better life is piling
more on your plate. But that's not true.
One of our guests this year on the Mel
Robbins podcast, Georgetown University
professor Cal Newport, who's an expert
on time and productivity, said something
that really struck me. Real productivity
isn't about doing more. It's about
focusing on what really matters. Subtraction
Subtraction
before addition. subtraction
subtraction
because it creates room for what
matters. That's why this question is so
important. It forces you to stop everything
everything
and start being deliberate. So when you
ask yourself, what do I need to stop
doing? You're not giving up. You're
getting strategic. And here's a couple
examples of what you need to stop doing.
I need to stop going into a job every
day that makes me miserable. I need to
stop telling myself that it's a very
hard economy and I'm never going to find
a job. I need to stop telling myself
that I'm never going to meet the one. I
need to stop beating myself up over the
shape that I am in because that's not
helping. That's not motivating. I need
to stop trying to change my partner
because it's creating a lot of
resistance in my life. I need to stop
telling myself I'm too old, I'm too
young, I'm too this, I'm too that.
That's what I need to stop doing. I need
to stop sitting alone in my house and
feeling sorry for myself because it's
contributing to the loneliness I feel. I
need to stop sitting around and waiting
for other people to call me. and I need
to take responsibility for the kind of
social life, for the connection to my
family that I want. When you decide to
stop because it no longer serves you,
it's a waste of your time, it's
frustrating, it's stupid, it's annoying,
your values have changed, your
priorities have changed, you're going to
make a decision to stop. Stopping
becomes the lever that moves you forward
rather than this weight that's holding
you back. And so, as your friend, I'm
going to ask you, what are you going to
stop doing next year? You going to stop
doom scrolling every night before bed
and then getting a crappy night's sleep?
Will you stop being available 24/7 for
work texts and emails? Will you stop
comparing yourself to strangers online
or to your sister or your best friend?
Will you stop blaming yourself for
things that were never yours to carry in
the first place? How about you stop
giving your time to relationships that
never give anything back? I know one
thing that I'm gonna stop. I'm gonna
stop making excuses around resistance
training. I just need to stop making
excuses. I'm a person who is very
intimidated by walking into a hotel gym.
I get overwhelmed very easily. I've used
it as a big excuse because I don't know
if you're this kind of person, but if I
walk into a gym and I don't know what to
do, I just get overwhelmed and I then
walk on a treadmill or I leave. And one
of the reasons why I'm able to be
successful at getting a walk-in every
day is cuz I know how to do it. It's
[laughter] not that intimidating and you
don't need equipment and you don't need
what to do and you don't need to manage
anything. You can do it anywhere you
are. So, I've been able to fit that in.
But I need to stop making excuses about
this. And I know what I need.
Everybody's talking about resistance
training and protein and proper
nutrition. And I just have to stop
making excuses about this. And I I need
to write this down. This has got to be
my number one thing because
it's a domino effect. The weeks I get
this right, I am a different human being
and I'm so sick of my excuses. And
there's probably something in your life
that you're just sick of yourself about
it. You're sick of the excuses. You're
sick of how it feels. I'm going to stop
comp nagging my husband. I'm going to
stop micromanaging my kids. I'm going to
stop checking my ex's location all the
time. I'm going to stop uh like whatever
it is for you. It's like I invite you to
think about the thing. And it's
important to have one. You can write
down a bunch more, but I really want you
to have a big one because then you're
going to be successful at it. And I
already know what I need to do. And that
brings me to the second question that
you're going to answer, which is what
are you going to continue doing? What
are you going to continue doing? And my
continue doing kind of ties to what I'm
going to stop doing. So, I'm going to
stop making excuses around exercise and
I'm going to come up with a 7-day plan.
Four of it involves resistance training.
Two upper body, two leg days. Boom.
We're done. I can do the same boring
exercises, 30 minutes or less. The other
three days, I get to do what I want. I
can walk. I can do Pilates. I can do
whatever I want. Okay? I'm going to
continue to lean into AI. And here's why
I want to do that. I use AI at work. We
have incredible tools that we have built
that are really amazing for how we run
business. But I realized I'm not leaning
into it in my personal life. And I had
this epiphany when we did an episode
this year about AI with an expert on AI.
And I just kept thinking about how
little I know about it when it comes to
how you can use it as a tool to help you
be more of yourself, to help you find
time to do the things that are super
meaningful for you. I mean, right now,
if I'm being honest with you, I kind of
use AI personally almost like uh Google.
You know, you type in something and
you're searching for something. And to
me, this is really important to just
share about because I really do think
women in particular, and those of you
that are a little bit older like me, as
a 57year-old woman, I do not want you to
be left behind. And women they estimate
are falling behind at a rate of like 25%.
25%.
And just consider that this moment is
sort of like saying, "Oh, [gasps]
I just don't want to learn email.
I don't want to use a cell phone." Okay,
well that's your choice. But how are you
going to connect with people? How are
you going to be successful in a job? How
are you going to be able to stay in
touch with your kids or your grandkids?
And on that topic, I want to know what
my kids are using. And I do have
concerns like you do about how fast AI
is evolving and how unregulated it
seems. I'm concerned about the impact on
the environment. I'm concerned about
privacy and about data. But how could I
possibly be an effective advocate for
regulation or change if I don't even use
it or understand it? It's easy to sit on
the sidelines and cross your arms and
complain about all the things that are
scary, but you're going to be much more
effective at being part of a positive
change if you actually understand how to
use it. And so, here's how I'm using it.
I figured out the other day because we
wanted to meet uh our son halfway
between where we live and where he lives
on a Sunday night in the middle of
nowhere in Vermont. And I asked it to
help me find all the options for places
midway that we could meet restaurants
that were actually open and that had a
place to walk the dogs within a mile of
the restaurant. Honest to God, this is
what I and it spit it out in like 10
seconds. I was like, what? And then I
asked it a few more. So, it helped me be
able to make decisions and connect with
oak. So, I'm going to continue leaning
into it because now that I've kind of
gotten a taste of how it can help me
I this is going to sound weird, but
almost feel a little bit more human like
I I don't want to spend time stressing
about that stuff. And so, I'm going to
continue leaning in and finding ways to
save time and solve problems so that I
can focus on the stuff that's meaningful
and that's it. And so, do you see how
stopping something doesn't mean a dead
end? Continuing something doesn't have
to feel like an obligation. and you're
kind of just rolling things forward.
Here's another thing I'm going to
continue. I am going to continue
scheduling time with friends in advance.
In fact, yesterday as I was getting
ready for this episode and I was
starting to scroll through my photos, I
saw that one of the highlights was going
to see friends in Montana. So, what do
we do? I said to Chris, "We got to see
those guys again. Please call the golf
course and please find if there's some
kind of tournament that we could all
do." And sure enough, Chris found a
tournament for next year in September.
And I'm going to and we and we sent a
text to our friends saying, "Hey, are
you guys available this weekend in
September next year?" So, I'm going to
continue being super proactive about
finding time for friends, scheduling
time with family,
finding events to go to because it makes
a difference. I'm also going to continue
going to concerts because two highlights
of my life were seeing Cole Play and
Noah Khan. I can't stop talking about it
and I got to continue doing that. Okay,
you see how this works? And so what are
you going to continue doing? Are you
going to continue to make time for your
family and your friends? Are you going
to continue to learn about AI or do
skill building things that you've been
wanting to make time for? Are you going
to continue to show up for your family?
Are you going to continue going to
school or continue like improving your
skills at work? What do you want to
continue doing? Continue seeing your
friends? Do you want to continue the
pickleball league? Do you want to
continue drinking more water and
hydrating and taking great care of
yourself? Do you want to continue that
evening routine? Do you want to continue
uh the morning walk and listening to
this podcast and audiobooks and other
things that really help you improve your
life and learn? Do you want to continue
to surround yourself with the people
that lift you up? Do you want to
continue to garden and pursue the
hobbies that really like make your heart
full? Do you want to continue to sing in
the church choir or continue learning
the guitar? And one of the things that I
hope you'll put on the list is that
you're going to continue using the let
them theory. That you're will continue
protecting your peace. You'll continue
uh really protecting your time and
energy. You'll continue to feel
empowered. You'll continue to work on
accepting people for who they are, who
they're not, and continue to draw better
boundaries around the people that gosh,
they just are who they are. And that's
never going to change. And so maybe
you're going to be one of the millions
and millions of people that say, you
know, I I'm going to continue using this
let them theory because boy, it's really
working. Okay, final question. What are
you going to start doing this year? This
is the question where you get clear on
what you're going to begin. And
remember, a start doesn't have to be
dramatic. Maybe you're going to start
walking with a neighbor three mornings a
week, or you're going to start a walking
group. I did that when I first moved to
Vermont. Guess what? It's something that
still continues. Maybe you're going to
start therapy. Maybe you'll start going
to bed 30 minutes earlier. And for real,
not sleeping next to your phone. For
real, like putting it in the other room.
Maybe you'll start showing up
differently at work. And you'll start
speaking up for yourself and sharing
your ideas in meetings. Maybe it's
traveling, even if it's just taking a
day trip or speaking another language.
You're going to start dating again
because this last year was the year that
you had your heart broken. Maybe you'll
start writing that book that you keep
putting on the back burner. Maybe you're
going to play the piano again. You
stopped when you had kids, but now that
you're an empty neester, now you're
going to start again. You know, I want you to rediscover all the fun and the
you to rediscover all the fun and the challenge of starting something new. And
challenge of starting something new. And when it comes to what I'm going to
when it comes to what I'm going to start, this is a big one. There's a lot
start, this is a big one. There's a lot of little things that I'm going to
of little things that I'm going to start, but I want to tell you about this
start, but I want to tell you about this big one. And I can't even believe that
big one. And I can't even believe that I'm saying this. This is the first time
I'm saying this. This is the first time I have said this out loud. I feel a
I have said this out loud. I feel a little weird. I have butterflies,
little weird. I have butterflies, but you're the first person that should
but you're the first person that should know. I am starting a new company, and I
know. I am starting a new company, and I can finally tell you about it. It's a
can finally tell you about it. It's a new company called Pure Genius. And I am
new company called Pure Genius. And I am so excited about this. I have not been
so excited about this. I have not been this excited about starting something
this excited about starting something new since I started the Mel Robbins
new since I started the Mel Robbins podcast. And this is a personal thing
podcast. And this is a personal thing that has happened for me. And so I kind
that has happened for me. And so I kind of want to tell you the story cuz you've
of want to tell you the story cuz you've heard me complaining about how this
heard me complaining about how this entire year a lot of the lows was that I
entire year a lot of the lows was that I was traveling and I let myself go and I
was traveling and I let myself go and I found it incredibly hard to eat healthy
found it incredibly hard to eat healthy and to get the amount of protein in that
and to get the amount of protein in that I needed and to build muscle. And I know
I needed and to build muscle. And I know you find it hard to do those things,
you find it hard to do those things, too. This goes back to the beginning of
too. This goes back to the beginning of the podcast. You know, I looked back at
the podcast. You know, I looked back at all the experts that have been on the
all the experts that have been on the Mel Robbins podcast. I have a list here.
Mel Robbins podcast. I have a list here. This all began back in June of 2023,
This all began back in June of 2023, episode number 77. We had Dr. Amy Shaw
episode number 77. We had Dr. Amy Shaw on and she is a triple board certified
on and she is a triple board certified Ivy League educated medical doctor who
Ivy League educated medical doctor who talks all about nutrition and health and
talks all about nutrition and health and she started talking all about the
she started talking all about the importance of protein. And then 10
importance of protein. And then 10 episodes later, she came back to talk
episodes later, she came back to talk about menopause and hormones and the
about menopause and hormones and the absolute critical nature of building
absolute critical nature of building muscle, of resistance training, and of
muscle, of resistance training, and of protein. And from that conversation on,
protein. And from that conversation on, because I'm in menopause, I have been
because I'm in menopause, I have been focused on how can I build more muscle,
focused on how can I build more muscle, how can I eat more protein, how can I
how can I eat more protein, how can I leverage all this science to manage all
leverage all this science to manage all the changes. And here's what I found. It
the changes. And here's what I found. It is so hard to stay on top of this. It is
is so hard to stay on top of this. It is so hard to get the amount of protein
so hard to get the amount of protein that you need. First it was Dr. Amy
that you need. First it was Dr. Amy Shaw. Then came Dr. Gabrielle Lions
Shaw. Then came Dr. Gabrielle Lions talking all about muscle centric health
talking all about muscle centric health and protein, protein, protein. And then
and protein, protein, protein. And then we had Dr. Vonda Wright, Dr. Stacy Sims,
we had Dr. Vonda Wright, Dr. Stacy Sims, which by the way, Dr. Stacy Sims came on
which by the way, Dr. Stacy Sims came on the podcast and she talked all about how
the podcast and she talked all about how essential protein and resistance
essential protein and resistance training is. This is the same Dr. Stacy
training is. This is the same Dr. Stacy Sims and the same episode that Apple
Sims and the same episode that Apple just named the number one most shared
just named the number one most shared episode of all podcasts in the world of
episode of all podcasts in the world of the entire year. And so when Dr. Stacy
the entire year. And so when Dr. Stacy Sims came on the podcast and with with
Sims came on the podcast and with with weights and weightlifting and was like,
weights and weightlifting and was like, "You got to get more protein." And I
"You got to get more protein." And I know you've heard this too. And here's
know you've heard this too. And here's what I found. It is so hard to get
what I found. It is so hard to get enough protein. I mean, between the egg
enough protein. I mean, between the egg bites and the chicken and the steak and
bites and the chicken and the steak and the vegan protein and the bars and and
the vegan protein and the bars and and you need to refrigerate this stuff and
you need to refrigerate this stuff and forget about it when you're traveling.
forget about it when you're traveling. Forget about it. I I don't know if
Forget about it. I I don't know if you're finding the same thing, but like,
you're finding the same thing, but like, oh my gosh, it is so hard. It is hard to
oh my gosh, it is so hard. It is hard to get the amount that the medical experts
get the amount that the medical experts are recommending. And I'm trying. I'm
are recommending. And I'm trying. I'm making the shakes. I'm doing the
making the shakes. I'm doing the smoothies. I'm getting the bowls. I'm
smoothies. I'm getting the bowls. I'm eating the chicken. I'm eating the eggs.
eating the chicken. I'm eating the eggs. I'm eating the fish. I'm eating the
I'm eating the fish. I'm eating the beef. I'm putting all the powders in.
beef. I'm putting all the powders in. I'm buying the bars. And I'm telling
I'm buying the bars. And I'm telling you, it is still hard to do. I mean,
you, it is still hard to do. I mean, there's only so many egg bites a person
there's only so many egg bites a person can eat. I knew I had a problem. I was
can eat. I knew I had a problem. I was having trouble solving it. I didn't know
having trouble solving it. I didn't know how to get more protein in. So, I just
how to get more protein in. So, I just started asking around. I asked all my
started asking around. I asked all my friends that are in the podcast space. I
friends that are in the podcast space. I asked my friends that were medical
asked my friends that were medical doctors. I started calling some of the
doctors. I started calling some of the doctors that appeared on this podcast.
doctors that appeared on this podcast. And one of the interesting thing is even
And one of the interesting thing is even some of the doctors said, you know,
some of the doctors said, you know, there's a real gap in terms of what's
there's a real gap in terms of what's available to people. And I'm looking for
available to people. And I'm looking for something that's a high quality clinical
something that's a high quality clinical grade protein source that somebody could
grade protein source that somebody could take in like a shot. And as I started
take in like a shot. And as I started talking about the problem that I had,
talking about the problem that I had, which is it's really hard to get quality
which is it's really hard to get quality protein in that you can trust to bridge
protein in that you can trust to bridge the gap, I bumped into a couple people
the gap, I bumped into a couple people who had been working on this problem.
who had been working on this problem. And they had developed a firstofits-kind
And they had developed a firstofits-kind protein shot. And I am so thrilled to
protein shot. And I am so thrilled to tell you that I have joined a company
tell you that I have joined a company called Pure Genius as a co-founder.
called Pure Genius as a co-founder. And I'm holding in my hand this
And I'm holding in my hand this innovative, revolutionary, new form
innovative, revolutionary, new form factor of protein. It's so cool. And you
factor of protein. It's so cool. And you want to know what's genius about it?
want to know what's genius about it? Inside these 3 ounces that fit in the
Inside these 3 ounces that fit in the palm of your hand is 23 g of a complete
palm of your hand is 23 g of a complete protein. It has all the amino acids that
protein. It has all the amino acids that all of the medical experts recommend
all of the medical experts recommend that you and I get for muscle building.
that you and I get for muscle building. And so this was a solution to a problem
And so this was a solution to a problem that I was facing, that everybody in my
that I was facing, that everybody in my life was facing. So as soon as I decided
life was facing. So as soon as I decided I was going to get involved, the first
I was going to get involved, the first phone call I made, can you guess? Dr.
phone call I made, can you guess? Dr. Dr. Amy Shaw, the medical expert that
Dr. Amy Shaw, the medical expert that had appeared on this podcast in 2023 and
had appeared on this podcast in 2023 and first taught me and you the importance
first taught me and you the importance of protein and building muscle,
of protein and building muscle, particularly when it comes to hormone
particularly when it comes to hormone health, when it comes to longevity. And
health, when it comes to longevity. And so I called her and I said, you know,
so I called her and I said, you know, Dr. Shaw, I am going to jump into this
Dr. Shaw, I am going to jump into this project. I'm really excited about it.
project. I'm really excited about it. Would you ever go to California with me
Would you ever go to California with me and go to the lab and kick the tires
and go to the lab and kick the tires with me because I'm not the expert in
with me because I'm not the expert in this, but you're the expert in this.
this, but you're the expert in this. You're triple board certified IVE
You're triple board certified IVE educated medical doctor who's
educated medical doctor who's recommending protein. Will you come and
recommending protein. Will you come and check this out? And she was like, of
check this out? And she was like, of course I will. So, we hopped on a plane.
course I will. So, we hopped on a plane. We went out to the labs in California.
We went out to the labs in California. We met the scientists. We were involved
We met the scientists. We were involved in the tasting. We looked at the
in the tasting. We looked at the ingredients. We changed things to make
ingredients. We changed things to make it better. We have been behind every
it better. We have been behind every single decision related to the roll out
single decision related to the roll out of this product. And here's the reason
of this product. And here's the reason why the name Pure Genius is perfect.
why the name Pure Genius is perfect. Because any tool that's simple, that is
Because any tool that's simple, that is trustworthy, that solves a problem, and
trustworthy, that solves a problem, and that's backed by research, and a normal
that's backed by research, and a normal busy person like you and me can fit it
busy person like you and me can fit it into a busy life without really
into a busy life without really thinking. That's genius. Now, it's not
thinking. That's genius. Now, it's not available to buy just yet, but I want
available to buy just yet, but I want you to get on the wait list if you're
you to get on the wait list if you're interested in learning more. And so, I'm
interested in learning more. And so, I'm not selling you anything. I'm just
not selling you anything. I'm just excited to tell you about this because
excited to tell you about this because it's everything that I try to be. It's a
it's everything that I try to be. It's a simple solution. It's smart and it's
simple solution. It's smart and it's easy to fit into a busy life and it's
easy to fit into a busy life and it's backed by science and research. Isn't
backed by science and research. Isn't that genius? I sure think it is. So, if
that genius? I sure think it is. So, if you want to learn more, just go to
you want to learn more, just go to puregeniusproin.com.
puregeniusproin.com. There's a wait list there. We don't have
There's a wait list there. We don't have any to sell you at the moment. It is
any to sell you at the moment. It is coming. But that's what I'm starting
coming. But that's what I'm starting this year. I'm starting a whole new
this year. I'm starting a whole new company. I have incredible co-founders.
company. I have incredible co-founders. I am so excited to share with you all
I am so excited to share with you all the research and everything that I've
the research and everything that I've learned about protein. I'm excited to
learned about protein. I'm excited to introduce you to our worldclass founding
introduce you to our worldclass founding scientific board. But I am honored to be
scientific board. But I am honored to be able to share that with you. And as you
able to share that with you. And as you think about what you want to start, you
think about what you want to start, you can either go big, you can go, but you
can either go big, you can go, but you got 12 months. You don't have to start a
got 12 months. You don't have to start a new company in January. I mean, I'm
new company in January. I mean, I'm telling you this and it's December. So,
telling you this and it's December. So, I've been working on it in the dark, but
I've been working on it in the dark, but I'm not technically starting it until
I'm not technically starting it until the end of this year. If you want to
the end of this year. If you want to start a business, write it down. If you
start a business, write it down. If you want to start getting more protein,
want to start getting more protein, write it down. If you want to start a
write it down. If you want to start a community vegetable garden, write it
community vegetable garden, write it down. If you want to start prioritizing
down. If you want to start prioritizing your health, you want to lose some
your health, you want to lose some weight, you want to get in better shape,
weight, you want to get in better shape, write it down. If you want to start
write it down. If you want to start talking to your kids more, creating a
talking to your kids more, creating a better relationship with them, like
better relationship with them, like maybe there's something that happened
maybe there's something that happened that strained your relationship and this
that strained your relationship and this is the year you're going to start to
is the year you're going to start to reconcile. Maybe you want to start to
reconcile. Maybe you want to start to bring music back into your life. And
bring music back into your life. And that might just mean having playlists
that might just mean having playlists that you love that are playing in the
that you love that are playing in the background at your house. Maybe this is
background at your house. Maybe this is the year you start to take your house
the year you start to take your house back. You're going to clean out the
back. You're going to clean out the attic. You're going to clean out the
attic. You're going to clean out the garage. You're going to clean out the
garage. You're going to clean out the back bedroom. And you're going to turn
back bedroom. And you're going to turn it into the home office or the guest
it into the home office or the guest bedroom or, you know, the crafting room
bedroom or, you know, the crafting room that you've always wanted. Speaking of
that you've always wanted. Speaking of crafting, maybe this is the year you're
crafting, maybe this is the year you're going to start that hobby that brings
going to start that hobby that brings you so much joy that you've been
you so much joy that you've been thinking about but you didn't find time
thinking about but you didn't find time for. Maybe this is the year you start
for. Maybe this is the year you start saying no. Maybe it's the year you start
saying no. Maybe it's the year you start saying yes. Maybe this is the year you
saying yes. Maybe this is the year you start getting up earlier
start getting up earlier and you create a beautiful morning
and you create a beautiful morning routine for yourself. You've been
routine for yourself. You've been thinking about it. You've been learning
thinking about it. You've been learning about it. But this is the year you start
about it. But this is the year you start doing it. What matters is that whatever
doing it. What matters is that whatever it is that you want to start that it
it is that you want to start that it pulls you toward a version of your life
pulls you toward a version of your life and yourself that feels good. And if
and yourself that feels good. And if that idea scares you a little bit, well,
that idea scares you a little bit, well, that's a sign that you're really
that's a sign that you're really reaching for something that matters. I
reaching for something that matters. I I'll tell you, when I look backwards at
I'll tell you, when I look backwards at why I'm starting pure genius, I can see
why I'm starting pure genius, I can see how the dots connect, I can see
how the dots connect, I can see organically that all of these medical
organically that all of these medical experts that showed up on the podcast
experts that showed up on the podcast and started dropping these kernels of
and started dropping these kernels of important wisdom, that was opening up in
important wisdom, that was opening up in some something inside me. But I can also
some something inside me. But I can also see that as I've had friends, much like
see that as I've had friends, much like how I got inspired to launch the
how I got inspired to launch the podcast, I noticed friends were starting
podcast, I noticed friends were starting podcasts and I felt myself like, "Oh, I
podcasts and I felt myself like, "Oh, I think I might want to do something like
think I might want to do something like that." As I've noticed friends of mine
that." As I've noticed friends of mine starting small businesses. I have a
starting small businesses. I have a friend that started a granola business,
friend that started a granola business, you know, just a local one, selling it
you know, just a local one, selling it locally. I have another friend that
locally. I have another friend that started, you know, their own beverage.
started, you know, their own beverage. That was kind of cool to watch. I felt
That was kind of cool to watch. I felt myself being pulled towards it. And
myself being pulled towards it. And these are important things to pay
these are important things to pay attention to because what you may write
attention to because what you may write down that you want to start, it may have
down that you want to start, it may have actually been set in motion years ago.
actually been set in motion years ago. You may have been felt pulled towards it
You may have been felt pulled towards it years ago, but you've just been saying,
years ago, but you've just been saying, "I'm too old. I don't know how to do
"I'm too old. I don't know how to do that." Things like that don't happen for
that." Things like that don't happen for a person like me. I'm not smart enough.
a person like me. I'm not smart enough. It's too late to start. But when you
It's too late to start. But when you write down, this is the year I'm going
write down, this is the year I'm going to start writing that novel. This is the
to start writing that novel. This is the year I'm gonna start writing that
year I'm gonna start writing that business plan for the restaurant I've
business plan for the restaurant I've always wanted to open. This is the year
always wanted to open. This is the year I'm going to start learning how to
I'm going to start learning how to create a YouTube channel and monetize
create a YouTube channel and monetize it. I'm going to start making money
it. I'm going to start making money online. I'm going to start a real estate
online. I'm going to start a real estate business.
business. As you write that down, you are pulling
As you write that down, you are pulling those things that are in your heart and
those things that are in your heart and in your mind outside of you and you're
in your mind outside of you and you're making them real by writing them on the
making them real by writing them on the paper. Because as I leaned into the
paper. Because as I leaned into the thing I'm starting, I realized I'd been
thing I'm starting, I realized I'd been kind of nudged in that direction for
kind of nudged in that direction for quite some time. I guess I just wasn't
quite some time. I guess I just wasn't ready to start just yet.
ready to start just yet. But when you take the time and you write
But when you take the time and you write down,
down, this is what I'm going to start doing.
this is what I'm going to start doing. You take it from an idea and you turn it
You take it from an idea and you turn it into a reality.
into a reality. That's the first step. Like you have no
That's the first step. Like you have no idea
idea what you're capable of. You have no idea
what you're capable of. You have no idea what's possible in your life.
what's possible in your life. But one thing is for sure,
But one thing is for sure, you will never figure that out if you
you will never figure that out if you don't find the courage to write down
don't find the courage to write down what you're going to start doing this
what you're going to start doing this year. You now have laid the groundwork
year. You now have laid the groundwork for the best year ever because you are
for the best year ever because you are clear about who you are. You are clear
clear about who you are. You are clear about what matters to you. You are
about what matters to you. You are courageous about the things that you
courageous about the things that you hold in your heart that are possible for
hold in your heart that are possible for you. and you have written them down. And
you. and you have written them down. And that right there is how you create the
that right there is how you create the best year ever. And I promise you, there
best year ever. And I promise you, there is something about this exercise. You're
is something about this exercise. You're going to want to do it again and again
going to want to do it again and again and again. It's that cool. It's that
and again. It's that cool. It's that powerful. I'm so excited that you're
powerful. I'm so excited that you're here. I'm so excited that you have your
here. I'm so excited that you have your workbook. Again, you can get that at
workbook. Again, you can get that at melrobins.com/bestyear.
melrobins.com/bestyear. I want to thank you for sharing this
I want to thank you for sharing this with people in your life because when
with people in your life because when they're energized, I'm so energized
they're energized, I'm so energized about this new thing I'm doing. And
about this new thing I'm doing. And that's why I want you to swing for the
that's why I want you to swing for the fences when you do start. Because if you
fences when you do start. Because if you take on something that you don't know
take on something that you don't know how to do, you take on something that's
how to do, you take on something that's new, you take on something that you're
new, you take on something that you're interested in, it infuses you with so
interested in, it infuses you with so much excitement. It makes you
much excitement. It makes you interesting. It makes your life
interesting. It makes your life interesting simply to take something on
interesting simply to take something on where you're going to learn and you're
where you're going to learn and you're going to grow. And boy, do I want that
going to grow. And boy, do I want that for you. And in case no one else tells
for you. And in case no one else tells you, I wanted to be sure to tell you
you, I wanted to be sure to tell you that I love you and I believe in you and
that I love you and I believe in you and I believe in your ability to create a
I believe in your ability to create a better life. [music] And what you and I
better life. [music] And what you and I just did today is the step-by-step road
just did today is the step-by-step road map for how you do it. All righty. I
map for how you do it. All righty. I will be waiting for you in the very next
will be waiting for you in the very next [music] episode. I'll welcome you in the
[music] episode. I'll welcome you in the moment you hit play. Thank you. Thank
moment you hit play. Thank you. Thank you. Thank you for watching all the way
you. Thank you for watching all the way to the [music] end here on YouTube. Do
to the [music] end here on YouTube. Do not forget to get your workbook. Thank
not forget to get your workbook. Thank you for sharing this with people that
you for sharing this with people that you care about. Thank you also for
you care about. Thank you also for hitting subscribe. I mean, of all
hitting subscribe. I mean, of all episodes, [music] this is one to hit
episodes, [music] this is one to hit subscribe. It's free and it's how you
subscribe. It's free and it's how you say, "Hey Mel, thanks for showing up and
say, "Hey Mel, thanks for showing up and supporting me. Hey Mel's team, thanks
supporting me. Hey Mel's team, thanks for showing up and supporting me with
for showing up and supporting me with all this free stuff." [music] Yeah, I'm
all this free stuff." [music] Yeah, I'm going to hit subscribe because I like
going to hit subscribe because I like supporting people who support me [music]
supporting people who support me [music] and that's all that we're trying to do
and that's all that we're trying to do here. So, thanks for watching all the
here. So, thanks for watching all the way to the end. And now you're like,
way to the end. And now you're like, "Okay, well, what should I watch next?"
"Okay, well, what should I watch next?" Uh, I think you're going to love this
Uh, I think you're going to love this one. And I'll welcome you in the moment
one. And I'll welcome you in the moment you hit play.
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