In today’s episode, you’ll learn the evening routine that has changed Mel’s life.

Right now, you most likely stay up too late, scrolling on your phone, flipping through channels, or doing absolutely nothing – and end up going to bed later than you want to.

You wake up tired, feeling like you’re behind the ball on the day, and start the day stressed.

That changes now.

In this episode, Mel breaks down exactly why you’re staying up too late, even though you know better. It’s not your fault. There’s real science behind it, and once you understand what’s happening, you can take back control.

You’ll also learn the 5 easy steps you can take right after you finish listening that will help you close out each day, sleep better, and set you up to feel better tomorrow.

This episode is packed with tactical advice and the 5 science-backed components of the best nighttime routine.

If you’ve ever said, “I need to stop staying up so late,” but keep falling into the same trap, this episode is a must-listen. Hit play now, embrace your new evening routine, and wake up feeling like you again.

For more resources, click here for the podcast episode page.

If you enjoyed this episode, your next listen should be: How to Find Your Purpose & Design the Life You Want

Connect with Mel:

• Get Mel’s #1 bestselling book, The Let Them Theory
• Watch the episodes on YouTube
• Follow Mel on Instagram
• The Mel Robbins Podcast Instagram
• Mel's TikTok
• Sign up for Mel’s personal letter
• Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
• Disclaimer

Today, you will learn why everything you thought about aging is wrong — and how to stay strong, energized, and mobile at any age.

Dr. Vonda Wright, MD, joins Mel today to give you the wakeup call of a lifetime – one that will teach you how to look, feel, and stay young forever.

Dr. Wright is a double board-certified orthopedic surgeon and one of the world’s leading experts on mobility, musculoskeletal aging, and longevity. Her pioneering research proves that aging doesn’t mean getting weaker — it means getting smarter about how you move.

You’ll learn:

• Why everything you’ve been told about aging is a lie, and how you can be stronger, healthier, and more energized at any age.
• How to slow aging (and even reverse it) with mobility, muscle-building, and simple daily habits.
• The best exercises for overall health & longevity — and why Dr. Wright says most people focus on the wrong things.
• Why women are often misled about aging — and how to take control of your health before it’s too late.
• What doctors don’t tell you about joint pain, arthritis, and how to fix it.

Dr. Wright will break down the exercise routine scientifically proven to change the way your body looks and feels, plus a powerful mindset shift that will completely change how you view aging.

Whether you’re 25 or 65, this episode will give you a science-backed roadmap to staying strong, mobile, and independent for life.

For more resources, click here for the podcast episode page.

If you enjoyed this episode, listen to this one next: How to Find Your Purpose & Design the Life You Want

Connect with Mel:

• Get Mel’s #1 bestselling book, The Let Them Theory
• Watch the episodes on YouTube
• Follow Mel on Instagram
• The Mel Robbins Podcast Instagram
• Mel's TikTok
• Sign up for Mel’s personal letter
• Subscribe to SiriusXM Podcasts+ on Apple Podcasts to listen to ad-free new episodes
• Disclaimer

Today, you’re getting a wake-up call that will forever change the way you see your phone, your attention, and your time.

Mel is pulling back the curtain on the hidden game that Big Tech is playing with your brain—one designed to hijack your focus, drain your energy, and keep you scrolling so they can profit off of you.

But here’s the good news: once you see the game for what it is, you can stop losing and start winning.

In this episode, you’ll learn why you feel exhausted after scrolling, why you can’t stop checking your phone, and how social media is manipulating you in ways you don’t even realize.

Mel breaks down the science of dopamine, motivation, and attention—and how simple, research-backed changes can help you reclaim control.

Mel also shares her conversation with renowned psychiatrist Dr. Alok Kanojia, also known as Dr. K, who reveals the shocking truth about what your phone is doing to your brain—and how to undo the damage starting today.

By the end, you’ll have the tools to take your power back, set boundaries with technology, and start using your phone as a tool rather than being the tool.

If you’re tired of feeling distracted, overwhelmed, and drained, this episode is the wake-up call you need.

For more resources, click here for the podcast episode page.

To hear more from Dr. K, listen to this episode of The Mel Robbins Podcast, that goes deeper into the themes discussed today: Before You Waste Time, Listen to This

For more real talk from Mel that cuts right to the heart of what you’re facing today, listen to this episode: When Nothing Seems to Be Going Your Way, Here’s Exactly What to Do

Connect with Mel:

• Get Mel’s #1 bestselling book, The Let Them Theory
• Watch the episodes on YouTube
• Follow Mel on Instagram
• The Mel Robbins Podcast Instagram
• Mel's TikTok
• Sign up for Mel’s personal letter
• Subscribe to SiriusXM Podcasts+ on Apple Podcasts to listen to ad-free new episodes
• Disclaimer