8 Habits That Will Change Your Life

If you could adopt a handful of habits that genuinely improve your stress levels, energy, relationships, and emotional well-being, would you? In one of the most impactful recap episodes of the Mel Robbins Podcast, Mel brings together the most life-changing insights shared by world-renowned experts throughout the year.

Here are 8 habits—backed by neuroscience, psychology, and lived experience—that can help you reset your mind, strengthen your relationships, and change the way you show up for your life.

1. Practice “Stop. Breathe. Be.” (3 seconds to calm your nervous system)

From: Dr. Aditi Nerurkar, Harvard MD and stress expert

This ultra-simple mindfulness tool is designed to bring your body back to the present moment when stress spikes. Whether you’re about to lose it during the morning school rush or stuck in traffic, just pause, take a breath, and say to yourself: “Stop. Breathe. Be.”

Why it works: It interrupts anxious, future-focused thinking and grounds you in the now.

“You can’t heal and punish yourself at the same time.” — Dr. Aditi Nerurkar

2. Set a “Let Them” Boundary

From: Mel Robbins, podcast host

When someone is spiraling in their own stress, frustration, or chaos—let them. Instead of absorbing their emotions or trying to fix the situation, mentally step back and say: “Let them.”

Why it works: It protects your peace and helps prevent emotional burnout.

“Their stress is theirs. It doesn’t have to be yours.” — Mel Robbins

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3. Choose Real Rest Over Scrolling

From: Dr. Aditi Nerurkar

We often reach for our phones to “relax,” but passive scrolling actually triggers more stress in the brain. Instead, swap your mindless phone time for a walk, stretch, or 5 minutes of deep breathing.

Why it works: True rest helps your nervous system recover; scrolling stimulates it.

4. Strength Train for the Long Game

From: Dr. Mary Claire Haver, OB-GYN and menopause specialist

Weight training isn’t just for aesthetics. It’s critical for bone density, hormone balance, and long-term vitality—especially for women in midlife.

Why it works: Muscle mass supports metabolism, energy, and aging healthfully.

“Move to be strong, not skinny.” — Dr. Mary Claire Haver

5. Eat More Fiber and Omega-3s

From: Dr. Mary Claire Haver

A daily focus on gut-friendly fiber (beans, berries, seeds) and omega-3s (like salmon, walnuts, chia) supports your gut microbiome, hormone regulation, and mental health.

Why it works: Gut health is directly linked to immune function, mood, and brain clarity.

6. Embrace the Power of “But Also”

From: Sarah Jakes-Roberts, author and speaker

You are not just your mistakes or your past. You can be a teen mom, and also an author. You can be messy, and also growing. Let go of shame, and let in wholeness.

Why it works: Self-compassion leads to emotional resilience and authentic confidence.

“I’m not trying to disconnect from who I was. I’m trying to bring all of who I am into the fullness of where I am.” — Sarah Jakes-Roberts

7. Prioritize Sleep Like It’s Medicine

From: Dr. Chris Palmer, Harvard psychiatrist

Poor sleep isn’t just a nuisance—it’s a metabolic disruptor that affects everything from mood to memory. Seven to eight hours isn’t optional; it’s a requirement.

Why it works: Sleep is when your brain does its cleanup and healing work.

“If getting out of bed feels like torture, go to bed earlier.” — Dr. Chris Palmer

8. Don’t Just Sit With Yourself—Sit With Compassion

From: Sarah Jakes-Roberts

Reflection without compassion becomes rumination. Healing begins when you stop replaying your worst moments and start offering yourself grace.

Why it works: Self-acceptance is the root of transformation.

Core > Flashy

These aren’t flashy productivity hacks or temporary feel-good fixes. These are core lifestyle habits—small shifts that create real change over time. Whether you’re raising kids, navigating a career shift, or simply trying to feel more in control of your health and emotions, these expert-backed tools are practical, actionable, and transformative.