Try It For 1 Week: 3 Small Habits That Change Your Body, Energy, And Life
In this episode of The Mel Robbins Podcast, Robbins explores three key areas that can significantly impact daily life: exercise, screen time, and social connections. Drawing from research by experts like Dr. Eric Topol and Dr. Vonda Wright, the episode discusses how regular physical activity can slow down aging and improve strength, while explaining specific exercises and weekly targets that can help achieve these benefits.
The episode also addresses the effects of excessive screen time on mental health and well-being, offering practical solutions for reducing digital dependency. Based on findings from Harvard's study of adult development and insights from researchers like Dr. Laurie Santos, Robbins examines how social connections influence long-term health outcomes and presents straightforward ways to build meaningful relationships, even through small daily interactions.
This is a preview of the Shortform summary of the Jul 21, 2025 episode of the The Mel Robbins Podcast
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1-Page Summary
Exercise and Physical Health
Exercise emerges as a crucial factor for improving health, longevity, and happiness. Dr. Eric Topol's research reveals that exercise is uniquely capable of decelerating the body-wide aging process, making it the most effective intervention for lowering biological age. Medical experts recommend 150 minutes of moderate exercise per week for boosting mood, protecting heart health, and extending life quality.
Dr. Vonda Wright, an orthopedic surgeon, emphasizes that aging doesn't necessitate weakness. She advocates for equipment-free routines, including three hours of weekly walking, push-ups, and daily balance exercises. Her research shows that women should aim for 11 push-ups, demonstrating that consistent effort in weight-bearing exercises can lead to significant improvements in strength and independence.
Reducing Screen Time and Increasing Presence
According to Dr. Adam Alter, the average person spends approximately 20 years of their life on their phones, with the Pew Research Institute noting that 31% of Americans are almost constantly online. Mel Robbins and Shefali Tsabary discuss how this excessive screen time leads to depression, anxiety, and decreased well-being.
To combat these effects, Robbins recommends putting phones away for at least one hour daily. Research indicates that a 72-hour digital detox can reset the brain's [restricted term] and serotonin systems, while even an hour away from screens can significantly improve mood and focus. Tsabary emphasizes the importance of being present, particularly in parent-child relationships, to overcome technology's allure.
Relationships and Social Connection
Dr. Robert Waldinger, director of the Harvard study of adult development, highlights that supportive relationships are crucial for well-being and longevity. The study found that relationship satisfaction in one's 50s could predict health outcomes at age 80. Dr. Laurie Santos adds that both introverts and extroverts experience greater happiness when they prioritize social connections.
To build better relationships, Santos's research shows that initiating social interactions, even with strangers, can boost mood and energy. Simple gestures like waves, smiles, or casual conversations can create meaningful connections. As Nick Epley notes, "Nobody waves, but everybody waves back," emphasizing the importance of taking the first step in fostering connections.
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Counterarguments
- While exercise is beneficial, it may not be the most effective intervention for everyone due to individual health conditions or disabilities that limit physical activity.
- The recommendation of 150 minutes of moderate exercise per week may not be suitable for everyone, as some individuals may require a more personalized approach to exercise due to varying health statuses, fitness levels, or risk factors.
- Equipment-free routines are valuable, but they may not address all aspects of fitness such as flexibility, specific muscle strength, or cardiovascular health, and some individuals may benefit from a more diverse exercise regimen.
- The assertion that consistent effort in weight-bearing exercises leads to significant improvements in strength may not account for plateaus or the diminishing returns experienced by some individuals.
- The relationship between screen time and mental health issues like depression and anxiety is complex, and while reducing screen time may help, it is not a guaranteed solution for everyone.
- The effectiveness of a 72-hour digital detox in resetting the brain's [restricted term] and serotonin systems may vary greatly among individuals, and some may require additional interventions for mental health issues.
- The importance of being present to overcome technology's allure may not address deeper psychological or social factors that contribute to excessive screen use.
- While supportive relationships are crucial for well-being, the nature and quality of these relationships can be more important than their mere existence, and some individuals may thrive with fewer but deeper connections.
- The predictive power of relationship satisfaction in one's 50s for health outcomes at age 80 may not account for other significant life changes or health determinants that can occur later in life.
- The idea that prioritizing social connections leads to greater happiness for both introverts and extroverts may oversimplify individual differences in social needs and preferences.
- Initiating social interactions with strangers can be beneficial, but it may also be uncomfortable or inappropriate in certain cultural contexts or for individuals with social anxiety.
- Simple gestures like waves, smiles, or casual conversations can create connections, but they may not always be welcomed or reciprocated, depending on the social context or individual personalities involved.
Actionables
- You can integrate exercise into your daily routine by using a habit stacking technique, where you add a new habit onto an existing one. For example, after brushing your teeth, you could do a set of push-ups or balance on one foot while waiting for your coffee to brew. This method helps create a seamless transition into incorporating more physical activity without feeling overwhelmed by a complete lifestyle overhaul.
- Create a "No Screen Zone" in your home to encourage less screen time and more human interaction. Choose a common area like the dining room or living room and make it a rule that no electronic devices are allowed in that space. This can foster better conversations during meals or when family and friends gather, enhancing your social connections and well-being.
- Start a "Smile and Wave" campaign in your neighborhood to foster community and connection. Make a conscious effort to smile and wave at neighbors when you see them. This simple act can break the ice and may lead to more in-depth conversations over time, strengthening your social network and potentially improving your mood and energy levels.
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Exercise and Physical Health
Exercise is vital for improving health, longevity, and happiness, as discussed by Robbins, Dr. Eric Topol, and Dr. Vonda Wright, who all highlight the profound benefits of physical activity.
Exercise: The Most Powerful Way to Improve Health, Longevity, and Well-Being
Robbins emphasizes exercise as the most critical habit for achieving better health, longevity, and well-being. Exercise is a top intervention for beating disease, creating energy, improving focus, enhancing social connections, and it's the only known method to lower biological age significantly.
Exercise Only Way to Lower Biological Age, Experts Say
Dr. Topol, a respected scientist, has researched health and exercise extensively and reveals that nothing surpasses exercise when it comes to decelerating the body-wide aging process. Exercise is the number one intervention recommended by a range of experts and is known to reverse biological age by slowing down cellular aging.
Moderate Exercise: 150 Minutes per Week Benefits Physical and Mental Health
Mel Robbins points out that world-class medical experts recommend moderate exercise for boosting mood, protecting the heart, sharpening the brain, and extending life with quality years. While she doesn't specify a time frame, the implication is that 150 minutes per week of moderate exercise has significant benefits.
Bodyweight Exercises Enhance Strength and Balance With Age
Dr. Wright, an orthopedic surgeon, demonstrates through her research on movement and longevity that aging doesn't mean getting weaker. She prescribes bodyweight exercises such as walking, push-ups, and balance exercises to keep the body in good shape.
Dr. Wright's Equipment-Free Routine: Walking, Push-Ups, and Balance Exercises
Dr. Wright recommends equipment-free routines for staying healthy and living a long life without spending any money or leaving home. Walking for at least three hours a week, performing push-ups, and daily balance exercises are key components she pr ...
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Exercise and Physical Health
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Counterarguments
- While exercise is generally beneficial, it may not be the only method to lower biological age; other factors like diet, stress management, and genetics also play significant roles.
- The claim that exercise is the most critical habit for achieving better health might be too broad, as other habits like sleep, nutrition, and mental health practices are also crucial.
- Exercise alone may not be sufficient to beat certain diseases; medical interventions and lifestyle changes are often necessary as well.
- The recommendation of 150 minutes of moderate exercise per week may not be suitable for everyone, as individual health conditions and abilities vary.
- The emphasis on bodyweight exercises might overlook the benefits of other forms of exercise, such as resistance training with weights or cardiovascular exercises like swimming.
- The specific recommendation that every woman should be able to do 11 push-ups may not account for individual differences in physical abilities and health conditions.
- The results of Dr. Wright's program, such as running 3.2 miles and holding a plank for two minutes, may not be achievable or ...
Actionables
- Turn your commute into a workout by getting off the bus a few stops early or parking farther away to include a brisk walk or jog to and from work. This integrates exercise into your routine without requiring extra time set aside for a workout, and the consistent movement can contribute to your weekly exercise goals.
- Create a mini-challenge with friends or family where you track who can do the most push-ups or hold a plank the longest over a month. This fosters a sense of community and accountability, making exercise more enjoyable and socially connected, while also working towards the strength benchmarks mentioned.
- Use commercial break ...
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Reducing Screen Time and Increasing Presence
Mel Robbins, Shefali Tsabary, and Dr. Adam Alter delve into how constant screen time negatively impacts our health, relationships, and overall well-being.
Screen and Smartphone Overuse Harms Health, Relationships, Well-Being
Research: People Waste 20 Years On Mindless Phone Use
Robbins and Tsabary address the alarming effects of excessive phone use on physical and mental health, including depression, anxiety, and stress, all consequent to how technology is designed to be addictive and encourage a sedentary lifestyle. Dr. Adam Alter states that the average person will spend around 20 years of their life on their phones, with the Pew Research Institute reporting that 31% of Americans are online almost constantly. According to Robbins, this frequent phone use leads to feelings of anxiety, unfulfillment, and disconnection, as it encourages a concurrent relationship with technology over real-life interactions.
Digital Distraction Hinders Presence and Connection
The speakers also discuss the social ramifications of phone overuse. Robbins mentions that excessive scrolling on social media can lead to stress, worry, and anxiety. Tsabary highlights the impact on children and teenagers, where judgments from strangers on social media can affect their psychological well-being. She mentions her own struggles with being too engrossed in her phone, which reminds her to be more present and appreciate life's beauty.
Setting Limits on Device Use Boosts Mood, Focus, and Satisfaction
Put the Phone Away For 1 Hour Daily to Break Addiction and Restore Presence
Robbins advocates putting the phone away for an hour daily to break the addiction and restore presence. She notes that, according to research, a 72-hour digital detox can reset the brain's [restricted term] and serotonin systems, while just an hour can significantly improve mood and focus. She discusses the importance of physical distancing from ...
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Reducing Screen Time and Increasing Presence
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Counterarguments
- While excessive phone use can lead to health issues, moderate use can provide benefits such as access to health information, mental health apps, and support networks.
- Some technology is designed with user well-being in mind, offering features like screen time limits and wellness apps.
- The statistic about the average person spending 20 years on their phones may not account for multitasking or productive use of phone time.
- Phone use does not inherently lead to feelings of anxiety, unfulfillment, and disconnection; it depends on how the technology is used.
- Social media can also offer support, community, and positive interactions that reduce stress and anxiety.
- Positive feedback and social support from online communities can also enhance children and teenagers' psychological well-being.
- An hour without a phone may not be feasible or beneficial for everyone, depending on their personal and professional obligations.
- The effectiveness of a 72-hour digital detox can vary greatly among individuals, and some may not experience a significant reset of their brain's [restricted term] and serotonin systems.
- Physical distancing from phones is not the only strategy to tak ...
Actionables
- You can create a "phone-free" zone in your home to encourage physical distancing from your device. Choose a room or area where phones are not allowed, such as the dining room or bedroom. This can help you engage more fully with family members or focus on hobbies without the distraction of your phone. For example, make your kitchen a place for cooking and family conversations, with a small basket by the door where everyone can leave their phones.
- Start a "tech timeout" jar as a fun way to limit phone usage. Every time you or someone in your household reaches for their phone during designated no-phone times, they put a dollar in the jar. At the end of the month, use the collected money for a family activity that encourages connection and presence, like a board game night or a trip to a local attraction.
- Implement a personal "micro-challenge" sys ...
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Relationships and Social Connection
The importance of relationships in our lives is profound, affecting everything from our happiness to our longevity.
Relationships Predict Health, Happiness, and Longevity
Relationships are not just a source of joy but also a critical factor in one’s health. Dr. Robert Waldinger, director of the Harvard study of adult development, emphasizes that supportive relationships are key to well-being and longevity. These connections help regulate stress, reducing the risk of chronic diseases like diabetes and heart disease. Laurie Santos confirms that happier people are more social, spend less time alone, and prioritize time with loved ones. She adds that this is true for both introverts and extroverts.
Harvard Study: Relationships Key to Health in Old Age
Researchers are able to predict which individuals would be healthiest at 80 by looking at their level of happiness in relationships during their 50s. This singular question about relationship happiness gives us valuable insight into future well-being.
Loneliness Signals Need For More Social Connection, Not a Flaw
Loneliness should be seen as a signal or a wake-up call indicating a need for more social connection. It is not a flaw but a natural indicator much like hunger or thirst, showing that social interaction is required.
Proactively Reach Out, Plan, and Connect For a Fulfilling Social Life
To nurture a fulfilling social life, one must be proactive. Dr. Santos discusses studies demonstrating that initiating social interactions, even with strangers, boosts mood and energy. Mel Robbins stresses the importance of taking relationships seriously and being the initiator in reaching out, whether it's reconnecting with old friends or simply waving at someone.
Dr. Santos: Initiating a Wave, Smile, or Chat With a Stranger Boosts Mood and Energy
Simple gestures, such as initiating a wave or a chat with a stranger, can provide a significant mood boost. Laurie Santos cites research showing increased positive emotions and energy among those who conversed with strangers during their daily commut ...
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Relationships and Social Connection
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Clarifications
- Dr. Robert Waldinger is a psychiatrist and the current director of the Harvard Study of Adult Development, a long-term research project that has been ongoing for over 80 years. The study follows the lives of two groups of men to understand what contributes to a fulfilling life, focusing on factors like relationships, health, and happiness. Waldinger's work emphasizes the importance of supportive relationships in promoting well-being and longevity, highlighting how these connections impact various aspects of our lives. The Harvard Study of Adult Development provides valuable insights into how relationships influence health and happiness across the lifespan.
- Laurie Santos is a psychologist known for her work on happiness and well-being. She emphasizes the importance of social connections for overall happiness and health. Her research highlights how happier individuals tend to be more social and prioritize time with loved ones. Santos also discusses the benefits of initiating social interactions, even with strangers, for boosting mood and energy.
- Mel Robbins is a motivational speaker and author known for her "5 Second Rule" technique, which involves taking action within 5 seconds to overcome hesitation. She emphasizes the importance of proactively reaching out to others and taking relationships seriously. Robbins encourages initiating connections by reaching out to old friends, strangers, or even through simple gestures like waving or smiling. Her approach aims to boost mood, energy, and foster mea ...
Actionables
- You can create a "Connection Jar" with daily social prompts to encourage new interactions. Write down simple social tasks on slips of paper, such as "give a genuine compliment to a coworker" or "ask a neighbor about their day," and pull one out each morning. This random selection adds an element of surprise and commitment to your day, pushing you to initiate small but meaningful connections regularly.
- Start a personal project called "50 Cups of Coffee" where you aim to invite 50 different people out for coffee over the course of a year. These can be friends, family, colleagues, or even acquaintances you wish to know better. The goal is to deepen existing relationships and forge new ones, tracking the encounters in a journal to reflect on the conversations and feelings associated with each meeting.
- Implement a "Kindness Bingo" game for yourse ...
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