The Mel Robbins Podcast
The 7-Day Reset for More Time, Energy, & Happiness (Backed by Science)
Mon, 24 Feb 2025
Today, you are getting a simple plan to take back control. In this episode, Mel is sharing the 7 research-backed habits that will make a huge difference in your day-to-day life and will help you to reclaim your time, your energy, and your focus. These are weekly habits for productivity, wellness, health, and balance. If you feel constantly overwhelmed, stressed, or like you’re running on empty, this episode is your reset button. Consider it your blueprint for taking back control. After listening, you will have 7 habits, that if you do them each once per week, will make it an amazing one. You’ll go from feeling scattered and exhausted to calm, clear, and ready to face whatever life throws at you next. This episode comes with a powerful companion checklist—designed using the latest research to help you beat overwhelm and take back your power with simple weekly habits. The best part? You can start using it in less than a minute.Just download it here: melrobbins.com/weekFor more resources, click here for the podcast episode page. If you enjoyed this episode about getting your week together, hone in on every day next with this one: Try It For 1 Day: Do This Every Morning to Boost Motivation & Focus. Connect with Mel: Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ on Apple Podcasts to listen to ad-free new episodes Disclaimer
Chapter 1: How is the world designed to steal your time and energy?
Hey, it's your friend Mel, and welcome to the Mel Robbins Podcast. You know, there's something that I've been worried about a lot lately, and I decided today is the day that you and I need to talk about this. And here's what I'm worried about. You and I live in a moment in history where the world is now designed to steal your time, your energy, your joy, and your focus.
Now, I'm serious about this. And it's crept up on all of us. Like you may have had this kind of feeling or you've been wondering, why am I exhausted all the time? Why do I never have time for myself? Why can't I focus? Why can't I make progress on something that's important to me? Well, I'll tell you why. It's because the world is designed
to steal your time and energy from social media to the crazy headlines that make you feel helpless to endless work to to-do lists that never end.
I mean, I'm sure that there are so many weeks where you just crawl through your week and you get across the finish line and then you collapse over the weekend and the next thing you know, my God, it's Sunday night and you have the Sunday scaries and you're just right back in it again. You're just trying to survive. I know I've been there.
I did something about it and I want you to do something about it. See, I'm going to share with you this simple checklist that I created to help me take my power and my weeks back. And I am so excited to share this with you because it is this summary of things that I've been researching for a decade, teaching on corporate stages about happiness and productivity and focus.
And I've boiled it down into this super simple seven item checklist. that will help you fight back against a world that's stealing your time, your energy, and joy. Enough. The fact is, you can take control of this, and you need to.
I use this checklist every single week to make sure that the foundational stuff based in research, I'm talking, these are really low-hanging fruit items, but they're critical. And so today, I'm not only going to share this checklist with you and walk you through all seven items, I'm actually going to give you a copy of it. I'll tell you how you can download it as we get into it.
But this checklist is going to guarantee that you will have a great week, or at least you're going to have a better week than you would have if you didn't use this seven-item checklist. I am so thrilled that you're here because it's time that you wake up. It's time that you realize that the world you live in, it's not doing you any favors right now.
In fact, it is stealing something from you and you need to take your power back. And it begins by taking your week back. Hey, it's your friend Mel. I am so thrilled you're here. I am fired up. Can you tell I'm fired up for today's conversation? Welcome to the Mel Robbins Podcast. I am so excited that you're here.
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Chapter 2: What is the 7-item checklist to reclaim your week?
if you actually got a little progress done on that, if you actually moved the ball down the field, that you personally would feel better. What is that one thing? Is it picking up the guitar and playing for half an hour? Is it cleaning out the junk drawer? Is it taking 30 minutes and spending that time sorting through some health insurance claims?
Is it fixing lunch and driving it over to a friend of yours that isn't feeling well? Is it the bookcase? Like really look at that list because there's something on there that is meaningful to you. And if you were to just move the ball down the field, spend 15 lousy minutes on the thing, It would make you feel better because it matters to you. This is so important.
That's why I've got the chisel tip marker out here because this is not about work. It's not about your family. It's not about what your friends want you to do. It's not about what your parents need. This is something that matters to you.
And as I'm going to keep on reminding you, we live in a moment in history where the world is engineered and deliberately programmed to steal your joy, to steal your time, to steal your energy and to steal your attention. And if you're not careful, and this is step three of this checklist, the world will steal meaning from you as well.
And so whatever that thing is for you, this is where you get to be selfish. This is where you get to say, this is something that I really would like to find a little time on. Can you take a guess what it is that I circled this week after four years of putting it on the list? That's right, the damn picture wall. I circled the picture wall. Honest to God, that's what I've circled.
I have been wanting to do this for four years. I have been carting around these photos that I keep next to my desk. Some of the photos in there are things that I would like on the wall.
I literally said, I am going to move from talking and thinking about this, which I've been doing for four years, and it has continued to be on my brain dump for four years, and you're going to have things like that too. This was the week. This was the week that I'm like, I'm doing it. I'm doing it. And so I want you to do the same thing. I want you to... Circle it.
When you circle this thing, you're not committing to getting it done. This is a really important nuance here. And there's a lot of research that explains why I'm telling you, I'm not expecting you to complete it. If you were to circle the bookcase, You don't have to get the bookcase organized. All you gotta do in circling it is find 15 minutes. I call this your hot 15.
This is 15 minutes where you are gonna schedule time to just work on it and make progress. Because you and I both know in 15 minutes, I can't even find half the photos I need. I mean, I can't get much done in 15 minutes, but here's what I can do. I can actually move the ball down the field. Now here's the reason why it's critical for step three of the checklist for you to put it in the calendar.
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