5 Ways to Actually Make Your Habits Stick (Evidence-Based)

So yesterday I redid my whole calendar and then in the evening I didn’t follow it. I was upset but then I remembered it was the first day and to give myself grace.

Notes: 1- Make it visible. 2- Remove the temptation from your sight. 3- Track the progress with a system. 4- Create a plan. 5- Do it in the morning (this is what I do)

Mel, I only found you last week, or you found me. You’re fundamentally changing my entire life, episode by episode. Thank you so much. Love from Australia, please come visit us!

Hi Mel. This is Olga, I’m from Ukraine, I wanted to tell you that this was the episode that changed my entire life a year ago. A year ago I quit alcohol and liked it to the point I don’t need it anymore. Please, keep inspiring people and have a happy New Year!

I call this 1 degree to better. Each day, I do one degree better than the day before. Imagine the progress you can make by the end of 2025!

Day 3 of making Mel Robbins morning and evening routines part of my daily life. I used to hit the snooze button repeatedly! I used to be in a nasty routine loop in my personal life I hated myself for it. 3 days in I see a massive effect I’m more positive, energetic throughout my day and only need that cup of coffee after an hour of my routine. I feel in full control of my day. I’ve been the biggest fan of you Mel since the 5 second rule and bought the book immediately. Thank you Mel! You saved my life

As an ESL teacher I learned that humans learn best by speaking out loud, your ears hear, writing it down reinforces your goal. We eat a lot more than we think. Try writing down every single guestimated calories and you will be shocked! Your female body needs 2,500 calories per day to keep your organs running healthy. Anything over is going to be stored as far on your body because there could be a famin/ food shortage. Humans are visual beings. Out of sight - out of mind. Block your door with things you want done & prioritize. Cross off the list & pat your own shoulder saying ' Good job Renee' because nobody ever is going to say to you GREAT JOB. Not even your parents because they are jealous.🎉

I'm such a creature of optimized habit.... best hack for me in the morning was to put my sneakers on the steps going downstairs... so I got up, workout clothes are right there in the bathroom... walk down the stairs, sit on the bottom step, put my sneakers on, walk through the kitchen and grab my water, cell phone and earbuds, the straight out the door... trick for me is to not give myself the change to negotiate.

I did 75 hard too!! I got to day 57 and was so exhausted, I started listening to everyone around me telling me that I didn’t need to do it, and then I gave it up. 😢

I am the problem....I am responsible my life..good choices, bad choices. I have been following you for years now and greatly appreciate your episodes. As you have said many times... No one is coming to rescue me... It is up to me to make the changes in my life. I try my best to be self-compassionate, however every time I do not follow through I flood my brain with self-loathing. I just turned 60 and still have not found my life's purpose. I understand that feelings are very fickle and I need to be able to think past my feelings but it is extremely difficult at times. I will continue to try..thank you for your commitment to loving others.💜