The Science of Achieving Goals: How to Change Your Life in 5 Simple Steps
episodePreviously titled “My Process For Achieving Goals: How to Change Your Life in 5 Simple Steps” — renamed by the publisher on Aug 3, 2026
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What are the five simple steps to achieve your goals?
Hey, it's your friend Mel, and welcome to the Mel Robbins Podcast. You know, there's this one piece of research that I first saw four years ago, and it has changed the way I look at my entire life. In those moments... where your life just feels out of control. Research proves that the single fastest way to start to feel in control of your time and your life again is to add in something meaningful right now. Set an important goal and start pursuing it, no matter what your life looks like. Now, I know what you're thinking. I'm supposed to add something in, Mel? Set an important goal? I don't have time for anything else in my life right now. I get it. That's the first thing I thought when I read this research too.
Because you probably feel like you have no time. You're in reaction mode all the time. I mean, how could you even think about your goals or adding in something meaningful or important into your life when you work in a hospital and your days are nonstop or you're a teacher and you're so overwhelmed before the first bell even rings or you're a caregiver and it feels like everybody else comes first. There's never any time for you. That's exactly why you need to set an important personal goal right now. Because personal goals are how you reclaim yourself. That's how you say, I'm not just my job. I'm not just the things I do for other people. I have things that I do for myself. And especially at a moment in time when the world feels so heavy, especially with everything going on, your personal goals, the things that bring meaning to your life, they become an anchor.
in the storm. See, the things that are important to you that you're working on that get you out of bed in the morning, that give you something to look forward to this week, the world can't take that away from you. So I'm going to urge you, as you listen to me explain the importance of this right now and the five things that are going to help you really go after these important goals, I want you to identify something that is personal. something that's important, something that really is meaningful to you. I mean, maybe you want to lose weight or start meditating or sell your art or leave the relationship or heck, put yourself back out there and fall in love with somebody incredible or run that marathon, pay off the debt, go back to school and get your master's degree, move to a new city, write the book, whatever it is for you.
Today's episode is going to help you get clear on something that's important and why it matters to have something meaningful to get out of bed for based on decades of research that will help you go after it right now. You know, I not only host this show, I'm also listening and learning just like you are. And after hearing from our incredible experts on this podcast, I have been trying to eat more protein because all these experts taught me that protein is one of the ways that you build and keep muscle. Muscle is the engine that powers your energy, your strength, and your long-term health. And I've heard a lot of the experts recommend 30 grams of protein in the morning. Now, I can tell you from experience, the mornings I hit that number, I feel better, I'm more energized, more focused, I'm less snippy, I'm not hunting for a snack 30 minutes later, but it's so hard.
It seemed like no matter how hard I tried, I couldn't meet my daily goal. That's why I started working with the same medical and nutritional experts that I feature on the podcast to create something that didn't exist. The result?
How can setting a meaningful goal help you feel more in control?
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Chapters
8 chapters
1
What are the five simple steps to achieve your goals?
0:00–3:50
2
How can setting a meaningful goal help you feel more in control?
3:50–8:52
3
What are the two science-backed requirements for successful goal setting?
8:52–17:21
4
How does writing down your goals impact your success?
17:21–23:25
5
What is the difference between 'the will' and 'the way' in goal achievement?
23:25–28:27
6
Why is consistency more important than intensity in pursuing goals?
28:27–34:19
7
How can you make time for your goals even in a busy life?
34:19–45:25
8
What is the significance of not quitting when pursuing your goals?
45:25–1:09:25
Speakers
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