How to Make 2026 the Best Year: 6 Questions to Ask Yourself
In this episode of The Mel Robbins Podcast, Robbins shares her approach to year-end reflection and future planning. She discusses research from UC Irvine and Penn State about the importance of processing difficult moments, and explains how reviewing past experiences can help identify what brings joy and inform future decisions. She also explores Cal Newport's philosophy on strategic quitting and maintaining beneficial routines.
Throughout the episode, Robbins addresses personal challenges with self-care and discusses her response to these challenges, including the development of a protein company called Pure Genius. The episode covers practical strategies for self-improvement, from leveraging AI technology to writing down goals, while emphasizing the value of both stopping counterproductive behaviors and continuing beneficial habits.
This is a preview of the Shortform summary of the Dec 15, 2025 episode of the The Mel Robbins Podcast
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1-Page Summary
Reflecting On the Past Year (Lows, Highs, Lessons)
Mel Robbins shares her year-end reflection ritual, emphasizing its importance for future planning. She points to research from UC Irvine and Penn State that shows how confronting difficult moments and processing emotions, rather than bottling them up, can prevent stress-related health issues.
Robbins suggests reviewing photos and calendars to rediscover positive moments from the year, sharing her own highlights like family trips and meaningful experiences. These reflections, she explains, help identify what brings joy and what's worth replicating in the future.
Next Year's Plan: Stop, Start, Continue
Drawing from Cal Newport's productivity philosophy, Robbins emphasizes that real progress often requires strategic quitting of activities that no longer serve our goals. She encourages listeners to stop unproductive behaviors like doom scrolling and being constantly available for work.
For continuing beneficial routines, Robbins highlights the importance of maintaining positive habits like daily walks, proper nutrition, and regular therapy. She particularly emphasizes the value of leveraging AI technology while ensuring it remains accessible to women.
Mel Robbins' Experiences and Future Plans
Robbins openly discusses her struggles with maintaining self-care routines, particularly regarding nutrition and exercise. Guided by health experts like Dr. Stacy Sims, she recognizes the importance of resistance training and protein intake, especially during menopause.
In response to these challenges, Robbins has co-founded Pure Genius, a protein company, collaborating with Dr. Amy Shaw to develop a protein shot containing 23 grams of complete protein. She encourages others to pursue their own ventures, emphasizing the power of writing down goals to transform aspirations into reality.
1-Page Summary
Additional Materials
Clarifications
- Mel Robbins' year-end reflection ritual involves reviewing personal photos and calendar events to recall significant moments. She uses this process to identify what brought joy and what habits or experiences are worth continuing. This ritual helps her process emotions and gain clarity for future planning. It is a structured way to confront both positive and challenging experiences from the past year.
- Research from UC Irvine and Penn State shows that actively processing and expressing difficult emotions reduces the body's stress response. Suppressing emotions can increase cortisol levels, leading to negative health effects like weakened immunity and heart problems. Confronting emotions helps the brain regulate stress more effectively. This process supports long-term mental and physical well-being.
- Doom scrolling is the habit of continuously consuming negative news or social media content, often leading to increased anxiety and stress. It usually involves spending excessive time online, especially during crises or troubling events. This behavior can negatively impact mental health by creating a cycle of worry and helplessness. Recognizing and limiting doom scrolling helps improve emotional well-being and focus.
- Cal Newport is known for advocating deep work, which means focusing without distraction on cognitively demanding tasks. The "Stop, Start, Continue" framework is a simple productivity tool to evaluate habits: stop unhelpful behaviors, start new beneficial ones, and continue effective routines. This method helps prioritize actions that align with long-term goals. It encourages intentional changes rather than random adjustments.
- During menopause, declining estrogen levels cause muscle loss and bone density reduction. Resistance training helps maintain muscle strength and supports bone health. Adequate protein intake is essential to repair and build muscle tissue. Together, they reduce risks of frailty and metabolic issues common in menopause.
- Dr. Stacy Sims is a renowned exercise physiologist and nutrition scientist specializing in female athletes and menopause, guiding Robbins on effective resistance training and protein needs. Dr. Amy Shaw is a nutrition expert and co-founder of Pure Genius, collaborating with Robbins to create a protein shot tailored for women's health. Their expertise supports Robbins' focus on scientifically backed self-care during menopause. This partnership highlights the importance of specialized knowledge in developing health products and routines.
- Pure Genius is a company focused on creating convenient, high-quality protein products designed to support health and fitness, especially for women. Their protein shot is unique because it delivers 23 grams of complete protein in a small, easy-to-consume format. The formulation emphasizes bioavailability and includes ingredients tailored to women's nutritional needs, such as during menopause. The product aims to simplify protein intake without compromising on nutritional value.
- Writing down goals helps clarify what you want to achieve and makes your intentions more concrete. It activates your brain’s reticular activating system, which increases focus and awareness of opportunities related to your goals. Documented goals also serve as a reference to track progress and maintain motivation. This practice turns vague desires into actionable plans, increasing the likelihood of success.
- Leveraging AI technology means using artificial intelligence tools to improve productivity, decision-making, or daily tasks. Ensuring accessibility to women involves addressing barriers like gender bias in AI design, lack of representation in tech fields, and affordability. Examples include AI-driven health apps tailored for women or career platforms promoting female professionals. This focus helps create equitable opportunities and benefits from AI advancements.
Counterarguments
- While reflecting on the past can be beneficial, some individuals may find that dwelling on the past, even positive moments, can lead to rumination or a sense of stagnation rather than motivation for the future.
- The research mentioned may not account for individual differences in coping mechanisms; what works for one person in managing stress may not work for another.
- Strategic quitting of activities might not be feasible for everyone, especially those with obligations that cannot be easily abandoned, such as caregiving responsibilities or job requirements.
- The recommendation to stop certain behaviors assumes that individuals have full control over their habits and environments, which may not always be the case due to various socio-economic factors.
- The emphasis on maintaining positive habits like daily walks and proper nutrition may overlook the complexities of individual health challenges and the socio-economic barriers to achieving these habits.
- Ensuring AI remains accessible to women is a complex issue that involves addressing systemic biases in technology and society, which may not be fully captured by the text's brief mention.
- Robbins' personal struggles with self-care may not resonate with everyone, as each person's health journey is unique, and what works for one individual may not work for another.
- The focus on resistance training and protein intake during menopause may not take into account the full spectrum of health needs or preferences during this life stage.
- The success of Robbins' venture, Pure Genius, and the efficacy of the protein shot may not be universally applicable or beneficial for all consumers.
- Writing down goals as a method to achieve them may not be effective for everyone, as some may benefit more from other techniques such as verbal commitment or collaborative goal-setting.
- Encouraging others to pursue their own ventures may not acknowledge the risks and challenges involved in entrepreneurship, which can be substantial and not a viable path for everyone.
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Reflecting On the Past Year (Lows, Highs, Lessons)
Mel Robbins engages in a year-end ritual that involves retrospection of the preceding twelve months and highlights the significance of this exercise in planning for the forthcoming year.
Acknowledging Lows Frees the Mind and Body From Negativity
Robbins underscores the benefits of confronting the not-so-great moments of the past year. She believes that reflecting on these times aids in processing emotions and alleviates stress, which would otherwise manifest as health issues.
Bottling Emotions Leads To Stress and Health Issues; Reflecting and Writing Aids In Processing
A 2018 study Robbins cites from UC Irvine and Penn State researchers supports her point: bottling up emotions without processing can lead to stress and negatively impact physical health. By acknowledging and writing down what was difficult, one can free themselves from the burden of those experiences.
Reflecting On Highlights and Joyful Moments Reinforces Meaning
Scrolling Through Photos and Calendars Uncovers Forgotten Positives, Inspiring Replication
Robbins reflects on the highlights from the past year, noting the importance of replaying positive memories. She suggests scrolling through phone photos and calendars to rediscover moments of joy that may have slipped from memory. These snapshots of happiness can inspire plans to replicate such experiences in the future.
Robbins shares her personal highlights, such as trips with family, making an effort to see her parents, a solo trip with her daughter Kendall, and surprising her son at a tournament. Other joyful moments include finding hearts made from rocks or leaves and attending a Coldplay concert.
Lessons and Wisdom From Experiences Provide Valuable Insights
Reflecting On Lessons Learned For Intentional Future Choices
Robbins points out the wisdom gained from this retrospection—realizing the importance of self-care, planning ...
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Reflecting On the Past Year (Lows, Highs, Lessons)
Additional Materials
Counterarguments
- Reflecting on negative experiences might not always lead to stress reduction; for some individuals, it could potentially trigger or exacerbate mental health issues if not done with proper support or guidance.
- The effectiveness of writing down and processing emotions may vary from person to person; some might find alternative methods, such as physical activity or talking to a friend, more therapeutic.
- The assumption that reviewing photos and calendars will uncover positive memories may not hold true for everyone; some individuals might not document their lives in this way or may find that it reminds them of negative experiences.
- The idea that reflecting on positive experiences will inspire plans to replicate them assumes that individuals have the means or opportunity to do so, which might not be the case for everyone due to various constraints such as financial, health, or other personal limitations.
- The emphasis on learning from the past to make intentional future choices may not account for the unpredictable nature of life and the fact that not all future outcomes can be controlled or planned for.
- Setting realistic goals is subjective and can be influenced by one's environment, upbringing, and personal beliefs; what is realistic for one person may not be for another.
- The reliance on intrinsic motivation to fuel desired changes may not acknowledge external factors that can signi ...
Actionables
- Create a 'Year in Color' canvas where each month is represented by a color that reflects your overall mood or significant events from that period. This visual representation can serve as a quick reference to your emotional journey throughout the year and can be a starting point for deeper reflection. For example, you might choose blue for a calm month, red for one filled with passion or challenges, and green for growth or new beginnings.
- Develop a 'Future Letter' to yourself, to be opened at the end of the next year, where you write down your aspirations, the lessons you've learned, and the self-care practices you want to maintain. This can act as both a time capsule and a motivational tool. You might include affirmations, goals, and reminders of your resilience and progress.
- Start ...
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Next Year's Plan: Stop, Start, Continue
In a planning exercise for the upcoming year, Mel Robbins encourages listeners to ask themselves six powerful questions to make intentional choices, focusing on stopping unproductive behaviors, sustaining healthy habits, and bravely undertaking new endeavors.
Stop Unproductive Behaviors to Focus On What Matters Most
Quitting What's Misaligned to Create Growth Space
Robbins emphasizes the importance of quitting as a strategy for growth, different from giving up. Winners quit all the time to move forward—be it habits, patterns, expectations, jobs, relationships, or customers that no longer align with their values. Cal Newport's idea of real productivity isn't doing more but focusing on what matters, which often means subtracting before adding. Robbins encourages listeners to make strategic moves to stop what no longer serves them to create room for what truly matters. Suggested actions include quitting doom scrolling before bed, being available for work 24/7, comparing to others online, and giving time to one-sided relationships. Robbins personally decides to stop making excuses for not doing resistance training.
Committing To Beneficial Routines Maintains Momentum
Sustaining Healthy Habits, Connections, and Fulfilling Pursuits Keeps You Grounded
Robbins plans to continue the positive aspects that bring balance and joy to her life. She reflects on how proper nutrition and meal prepping led to being in control, focused, and energized. Robbins prides herself on establishing good habits like daily walks, reducing plastic use, and continuous therapy, which improved her relationship. She commits to maintaining her walks and creating a seven-day exercise plan with varied activities. Additionally, Robbins intends to keep leveraging AI, recognizing its potential after an episode with an AI expert, and ensures it doesn't leave women behind, using it to connect with her son and solve practical problems. Other commitments include scheduling time with friends, attending concerts, and continuing activities that bring happiness. Continuing practices inc ...
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Next Year's Plan: Stop, Start, Continue
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Counterarguments
- While quitting misaligned activities can create growth space, it's important to ensure that one isn't quitting prematurely or without considering the potential long-term benefits of perseverance.
- The concept of productivity being about focusing on what matters most is subjective and may vary greatly from person to person; what is unproductive for one may be productive for another.
- Stopping certain behaviors like being available for work 24/7 could have negative implications for some professionals, especially in competitive fields or entrepreneurial roles where constant availability may be necessary for success.
- Maintaining beneficial routines is important, but it's also crucial to remain flexible and adaptable to life's changing circumstances, which may require altering or dropping certain habits.
- While leveraging AI has many benefits, it's also important to be aware of and address potential ethical issues, privacy concerns, and the digital divide that may prevent equitable access to technology.
- Scheduling social activities and maintaining an evening routine are beneficial, but over-schedulin ...
Actionables
- You can create a "habit swap" list to replace unproductive behaviors with beneficial ones by identifying a bad habit and immediately listing a positive habit to take its place. For example, if you tend to scroll through social media before bed, swap it out for reading a book or practicing meditation to help you wind down without screens.
- Develop a "value filter" for decision-making by writing down your top five values and using them as a litmus test for your actions and commitments. When faced with a decision, ask yourself if the action aligns with your values. If you value creativity but find yourself in a routine that stifles it, consider setting aside time each week to engage in a creative activity like painting or writing.
- Implement a "micro-challenge" system to ...
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Mel Robbins' Experiences and Future Plans
Mel Robbins candidly discusses her personal struggles with self-care and her ambitions to innovate in the protein supplement industry while encouraging others to pursue new ventures to inject life with possibility.
Mel Acknowledges Her Struggles With Self-Care Routines Despite Knowing Their Importance
Mel Robbins admits to her challenges with maintaining self-care routines, especially when it comes to nutrition and exercise. She understands the importance of health experts' advice, like the need for protein and hydration, but acknowledges the difficulty of implementation when dealing with a hectic lifestyle. Robbins identifies with others in demanding jobs and the reality of how complicated it can be for them to take breaks for self-care.
Driven by the guidance of professionals such as Dr. Stacy Sims on the importance of resistance training and complete proteins, Robbins expresses her desire to feel healthier and establish simple, repeatable structures for nutrition. She sees the noticeable impact proper structures have, such as improved sleep, energy, and routine exercise. Robbins is especially focused on building muscle and increasing protein intake as she undergoes menopause, recognizing the gap between knowledge and practice in nutrition.
Mel Plans to Create a Top-grade Protein Product Addressing a Common Issue
Mel Robbins is motivated by expert advice to tackle the widespread problem of inadequate protein consumption. She has co-founded Pure Genius, a new protein company, to address this issue head-on. By collaborating with knowledgeable individuals like Dr. Amy Shaw, Robbins aims to develop a product that can make a significant difference in people's health.
Mel's Collaboration With Experts, Including Dr. Amy Shaw, Validates the Pure Genius Product, Showing Her Commitment to a Science-Backed Solution
Robbins and Dr. Shaw took a hands-on approach with Pure Genius, ensuring the product not only met but exceeded quality expectations. This journey led her to stand behind an innovative protein shot offering 23 grams of complete protein, enriched with the necessary amino acids for muscle development. Robbins credits Dr. Sims' influence on her understanding of protein's critical role in health and resistance training, which dovetails with her initiative in Pu ...
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Mel Robbins' Experiences and Future Plans
Additional Materials
Clarifications
- Mel Robbins is a well-known motivational speaker, author, and television host. She gained fame for her practical advice on personal development and overcoming challenges. Her book "The 5 Second Rule" became a bestseller and influenced millions. Her opinions matter because she combines personal experience with research-backed strategies to inspire change.
- Dr. Stacy Sims is a renowned exercise physiologist specializing in female athletes' health and performance. She emphasizes how resistance training helps build muscle, which is crucial for metabolism and overall health, especially during menopause. Sims advocates for complete protein intake to support muscle repair and growth. Her research highlights that women have unique nutritional and training needs compared to men.
- Complete proteins contain all nine essential amino acids that the body cannot produce on its own. These amino acids are crucial for muscle repair, growth, and overall bodily functions. Most animal-based foods, like meat, eggs, and dairy, are complete proteins, while many plant-based sources lack one or more essential amino acids. Consuming complete proteins ensures the body gets the full range of amino acids needed for optimal health.
- Menopause causes a decline in estrogen, which reduces muscle mass and strength. This hormonal change also slows metabolism, making it harder to maintain or build muscle. Additionally, menopause can affect protein synthesis, increasing the need for higher protein intake. Proper nutrition and resistance training help counteract these effects.
- Resistance training involves exercises that cause muscles to contract against external resistance, such as weights or resistance bands. It helps build muscle strength, improve bone density, and boost metabolism. This type of training also supports joint health and enhances overall physical function. Regular resistance training can reduce the risk of chronic diseases and improve mental well-being.
- Pure Genius is a protein supplement designed to provide a high-quality, complete protein source with all essential amino acids. Its innovation lies in delivering 23 grams of protein in a convenient shot form, making it easy to consume on the go. The product is developed with scientific input to support muscle growth and overall health, especially for those with busy lifestyles. This focus on convenience, quality, and science-backed formulation sets it apart from typical protein powders or shakes.
- Dr. Amy Shaw is a registered dietitian and nutrition expert specializing in sports nutrition and protein metabolism. She has extensive experience advising athletes and developing nutrition products. Her qualifications ensure that Pure Genius is scientifically formulated for effective muscle support and health benefits. Shaw's involvement adds credibility and rigor to the product's development.
- Complete protein contains all nine essential amino acids that the body cannot produce on its own. These amino acids are crucial for muscle repair, growth, and overall bodily functions. Consuming 23 grams ensures an adequate amount to support muscle maintenance and recovery, especial ...
Counterarguments
- While Mel Robbins emphasizes the importance of self-care, some might argue that her approach could be too individualistic and not address systemic issues that make self-care difficult for many people.
- The focus on protein intake and muscle building during menopause, as advocated by Robbins, might not be the optimal approach for everyone, as individual health needs can vary greatly.
- The creation of a protein supplement company, Pure Genius, is presented as a solution to inadequate protein consumption, but some might argue that addressing dietary issues through whole foods and balanced nutrition could be more sustainable and holistic.
- The collaboration with experts is commendable, but it's important to note that endorsements from health professionals do not always guarantee the efficacy or necessity of a product for everyone.
- Robbins' encouragement to start new ventures is positive, but it's also important to recognize that not everyone has the resources, time, or risk tolerance to do so, and other paths to personal growth can be equally valid ...
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