How to Set & Achieve Goals: 2 Surprising Science-Backed Steps You Must Follow

Ready to make 2024 your best year ever? 🔥 bit.ly/melrobb... 👈 Download my FREE, 29-page workbook designed using the latest research to help you get clear about what you want and empower you to take the next step forward in your life 🌟
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Do you want to know how to set your goals so you can easily achieve them?
Do you want the only 2 science-backed steps you need to hit your goals?
Have no idea what your goals are or where to even start?
This episode is a comprehensive toolkit that will help you set the goals that inspire you. You’ll feel excited about what’s ahead and what you need to do to achieve it. You’ll not only learn the correct way to set goals according to research, but by the end of the episode, you will have even taken the first steps toward your goal.
In this episode, Mel covers:
- How to set goals the right way and get incredible results
- Why goal-setting is so important, based on decades of research
- The most exciting new research on goals will change how you approach the new year or any new project you want to tackle.
- The 3 goals for 2024 that Mel highlights as the most important
- The 4 science-backed hacks to use when you’re not sure what your goals should be
- The 3 things all successful goals should have
- 2 components of a goal that almost guarantee you will achieve it
- Why neuroscience says your brain needs these 2 components of a goal
- The 5 mistakes you (and everyone else) make when you set goals
- A powerful question about goals from Columbia University researchers
- The most important thing you should do as soon as you set your goal
This episode comes with a 29-page companion workbook. This workbook is designed using the latest research to help you get clear about what you want and empower you to take the next step forward in your life. And the cool part? It takes less than a minute for you to get your hands on it.
Just sign up at www.melrobbins...
Follow The Mel Robbins Podcast Instagram: bit.ly/49bg4GP
I’m just your friend. I am not a licensed therapist, and this podcast is NOT intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional. Got it? Good. I’ll see you in the next episode.
In this episode:
00:00 Intro
05:08: How to set goals the right way and get incredible results
07:33: Why goal setting is so important, based on decades of research
10:09: The most exciting new research on goals that will change how you approach the new year or any new project you want to tackle
14:27: The 3 goals for 2024 that Mel highlights as the most important
16:53: The 4 science-backed hacks to use when you’re not sure what your goals should be
23:26: 2 components of a goal that almost guarantees you will achieve it
28:25: The 3 things all successful goals should have
31:40: The 5 mistakes you (and everyone else) make when you set goals
41:07: A powerful question about goals from Columbia University researchers
45:36: Why neuroscience says your brain needs these 2 components of a goal
52:04: The most important thing you should do as soon as you set your goal
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[@quickcinemarecap]

00:20 Get clear about what you want in the next 12 months of your life 02:27 Get clear about what you actually want and why you want it. 06:42 Setting goals based on science can lead to success and happiness. 08:59 Learn to set and achieve goals with confidence and excitement 13:20 Goals naturally contain friction and resistance. 15:41 Align your goals with your dreams and dream big to scale them down as achievable goals. 20:02 Using the third person perspective helps in identifying and achieving personal goals 22:09 Achieving any goal requires the presence of the 'will' and the 'way'. 26:27 Behavior change requires both the why and the how. 28:40 Having a why and a how is crucial for achieving goals 32:32 Feeling pressured to set a goal triggers the inner rebel 34:45 Setting too many goals leads to getting nothing done 39:24 Setting specific goals is crucial for success. 41:35 Setting high-low range goals can make achieving them easier. 46:16 Take small steps and share goals with someone you admire 48:17 Setting goals creates meaning and purpose in life 52:29 Define clear goals and take consistent action to achieve them. 54:30 Believe in your ability to achieve goals

[@CindaMurphyRealEstate]

Omg, YOU’RE the BEST! Thank you for doing this!!!😘 Not all hero’s wear capes!

[@florendapickett7937]

How did you capture this? Love this - so useful.

[@CindaMurphyRealEstate]

@@florendapickett7937 when you go to comment, after you click on the comment blank, it will say “add a comment….” Then it has a little symbol that you can click on and when you click on it, it captures a time stamp from that moment of the video so everyone will know exactly what you are referring to.

[@zuzi_zpolski]

Thank you so much 💃🏻🫶

[@ronbarton7799]

Thanks for that great summary and timestamp

[@Vbg404]

Hi Mel, it's your friend Vee from Australia, I am 66 & retired in 2022. I have realised I wasted my life living up to other people's expectations so they would like me. Truth is I did not believe I was likable. I buried myself in work. However with time on my hands & because of amazing people like you, I find I'm enough & likable. My goal is to not give a damn, use let them & twice a year stay at wellness resorts because that's my favourite type of holiday. I don't care if I go alone or with someone but I'm going. Thankyou. I feel you in my heart when you talk, and if noone told you today, I love you for that. ❤️ 🙂

[@lisarichardson-bechard1929]

Hi Mel. I just want to say you are a Godsend. You deserve woman of the year. Your intelligence and no bull crap is far more empowering than the false philosophy of the billionaires like Oprah Winfrey. Your a step in everyone's day, real and authentic as they come. Your take on energy is spot on. Sending love from Canada. ❤

[@sophie47448]

Mel how I wish I could give you a big hug. Best video ever. My goals are to create more art and become a better artist, get my body to the Gym and grow stronger, learn more about God and listen to Mel Robbin’s for the next 75 days. COVID knocked me down but you have picked me up and put me back in the game. Thank you, thank you, thank you. Here’s to the next 75 days. ❤

[@meatdog]

Mel I'm sure you hear this a lot but yesterday on the last day of a long road trip I was driving for 8 hours on remote roads listening to you. Your words are still ringing in my ears; "What do you want your life to look like?" I listened to 8 hours of recent podcasts and they all spoke to exactly what I'm analyzing in my life. This is a synchronicity for me. The synchronicity podcast was a revelation. Thank you. I've been listening all day again today and this is so not my style but I'm being sent to hear these messages to further my positive ability to move forward on my next amazing stage of my already incredible life. It's cosmic resonance. ❤

[@JohnnyCallahan]

Mel, I know get up, lol, get up in the Morning and Actually Drink an Glass of water, Thanyou, also for Showing me that you can ........Johnny

[@brendaabascal169]

Hello, right off the bat…. You are so Refreshing to watch. I love the person you are and becoming and that is what we all can relate to. A person that is still working on their own things at the same time helping others (ALL THAT WATCH YOU). You have become an important asset for me as I’m going through a very rough time with my spouse and heading towards divorce. I find myself unemployed and never had a career but only jobs that paid the bills and not so much enjoy what I do even if it’s not a career cause I’m now 52. But I always say, BETTER LATE THAN NEVER. Anyhow, you are such an awesome person and I live your style. Keep it up and god bless you and I’m thankful that you have crossed My path in Life🙏🏼❤️❤️❤️❤️❤️❤️❤️

[@jowilson5745]

Mel, I really love how honest you are. Thank you!

[@chickybiker]

Thank you, Mel. I really appreciate your help in what is a quite tough time in my life. I turned 50 in Nov and I decided that before my next birthday I'm going to have another motorbike! I miss how riding made me feel and I want it back. It won't be easy given my current situation, but I'm determined.😊

[@deeeaton945]

Good for you! Riding a motorbike is such a great feeling! It’s one of my goals this year too. I am older than you and often go through doubts about getting back to riding- thinking I am too old etc. So I wish you success- make it happen! 🏍️🏍️🏍️

[@jenniferhunt7788]

I have used your hi/low goals tip when it comes to paying down my credit card each month. I say I'll pay between $300-$00 each month. It has helped tremendously! I don't feel the stress of not paying "enough" each month. I love it!

[@zuzi_zpolski]

“What do I really want in my life…???” This is a really good question 🤫 I can’t archive what I don’t know…. And here begins my problem. Do you have a some sources for finding what someone really wants??? And by the way: I love you too and you are from Monday to Friday on my side!!!! Thank you for this ❤

[@melissaburns8645]

My #1 goal this year is to meet you!!! Mel😊

[@km_777]

@@patricehoward9831 37 crappy comments on Mel’s channel…looks like you need some goals to have a better life. Don’t bring other people down #ugly #go2church #getAlife

[@tinaheald]

@@patricehoward9831what? Why would anyone want to get away from such a down to earth, realistic, honest, and fun loving person? Explain yourself.

[@BernadetteZayasLore9]

Love this Mel! Thanks! I’m training for my half marathon in Queenstown, New Zealand 🇳🇿!

[@sulijob1732]

Really you are very fantastic. I watching your video I watching your podcast for learning in English which is why you speak so clearly.

[@rossmarshall5678]

Thanks Mel, good luck accomplishing your goals. This episode was a game changer for me. Thanks for keeping it simple. Stay awesome.

[@femihaywill2657]

🌟"How do you want the next 12 months of your life to be?" Great way to reframe Goal setting 😀Thank you Mel, I've watched this twice as im recovering from covid & need your motivation !🎉👏🌟🌈

[@Dan-pd4gl]

One word - VALUE Thank you Mel Robbins, it’s heartening to see how you’ve come in your Journey & How much value you are able to share with others. Shining a new light in this area along the way. Thanks for giving your Heart in this, making it interesting & all you do - you are an Inspiration. It can be easy to underestimate the influence we have in each others lives, so respect & grateful to you and the team. Thanks for your time, much love

[@bachaplegic]

Very enlightening for me Mel, thank you for this creating this video

[@mindyindy4628]

Hi Mel! I listen to you while I'm doing artwork & find your energy very motivational! I've struggled with insomnia and also realized alcohol was affecting my sleep. I usually give up alcohol for Lent, but am also trying out "dry January" to boost my productivity, as I have to be in crunch time to make the deadline on book illustrations. I haven't found others in my friend group who are also taking a break from alcohol, so I'm glad you're doing so! Many thanks!

[@MT-tx7bu]

Mel, I LOVE this topic! Happy New Year to you! "Obligation" stood out to me. Often times, I look outside of myself for validation and meaning by doing things for others but mask it as tending to myself. I grew up believing that your worth was wrapped up in obligation. No wonder! I think your idea of journalling every morning is a good start to that day. HAPPY 2024 to you and to everyone out there! 💜🧡💙

[@silvertoybox]

I had a moment of clarity during your 5 mistakes points. In point 5, Hi-Lo range goals. I think I understand why it works better than more specific single value range goals...Eg: 2-4 lbs vs 3 lbs...it's the inner rebel you mentioned earlier....a single number is too much pressure to meet so it rebels immediately. A range gives the rebel control.

[@dezc3693]

I’ve been listening to your stuff for a while Mel.. I go through phases of personal expansion and contraction, and ur stuff just resonates with me on such a level.. thanks for being an example of vulnerability.. this episode was ridiculous relevant to my expansion period rn, following a huge contraction phase.. luv u ❤ n believe in u also

[@mayamaranz2532]

This is an incredibly powerful episode. I am so happy youtube recommended this. Thank you!

[@wangumungai4210]

Hi Mel, I'm from Nairobi Kenya and I can't tell you how much I needed to hear this, I was writting as you were talking. Thank you so much ❤

[@ninabanks7596]

Mel you’re the series. I’m addicted to Bar none! you’re awesome FACTS.

[@lindakennedy-brennan8767]

My favourite episode by a country mile! Like you I have decided I need to garden more, but also am taking steps to clear my debts, one of the motivations being so I can do my garden up how I really want it, thanks Mel xx

[@beverlytye3106]

This is so what I need as I was laid off and am now looking for a job after tons of years at the same company. I've been unfocused in my search and know I needed to make a plan in writing to the steps I need to take. Also going to walk the John Muir Trail in Scotland and will be training to ensure I have no problem walking 10-18 miles a day. I now wrote out my goals as you talked so I thank you.

[@VictoriaFragrance]

Just finished watching. This was fabulous, as usual🌸😊

[@Finanzasconlana]

I really loved this video but many people as me never thought about this question because in fact we don´t even know that we must to need goals or what something. I feel a kind of shame and sad but it is what it is... I got career, I worked in that for many years, I got married, I had a kid but all these as part of life or steps, not with goals and purposes. Yesterday listenning your video I asked me, What is your best place to be?... and this question helped me to discover what really love to do; of course after many years, many videos, introspectations and visualizations. Thank you, your amazing never stop to do this.

[@laurent-vt9vo]

Just love you, Mel Robbins! Super great info - 🙏🏼🙏🏼🙏🏼

[@olgalukina659]

Amazing presentation! Thank you so much! A lot to think about now…

[@auntiemame7076]

Mel, you have been my companion during the difficult months of last year. I drove over 30 hours over the holidays and listened to your podcasts most of that time. Thank you for the inspiration and the insights. And your belief that I can make the changes I need to make.

[@nicholelawrence55]

Thank you Mel! I love the honest and sincere method of your presentation. ❤

[@randymcglothlin1382]

Hi Mel I absolutely loooove all your podcast. You are helping me change who I presently am, to who I AM BECOMING. This is a way that I hope will increase your subscribers: Remind people that when they push your subscribe button, that it is not going to cost them anything, ever. Some people still think that if they subscribe to something, they will have to pay for it. Hope it helps! Love ya Happy new years

[@0MLML0]

I realised my goals are the right ones and the one that will change my present and my future a lot I've well done choose them 😃✨

[@KD-yy6on]

Love this podcast so so much thank you so much for explaining an making it so much easier to understand .. So grateful thank you.❤

[@ary1aly2]

Thank you! Thank you! Thank you! Love this. You are awesome. I love listening to you. ♥

[@Gypsy218]

A suggestion, even very experienced gardeners start with bulbs, not seeds for dahlias. You would be much more likely to succeed if you buy the bulbs and start there. A good first goal for you would be planning (start now) and learning about dahlias . Get a garden notebook and take notes. Pick a companion flower or two that you can easily grow from a plant you get at the nursery so you’ll definitely have some flowers to cut. Have a date that your raised beds will be built. Gardening is all about timing so you have to have that step done and filled with good soil and compost before you can plant anything. If you really want to learn about gardening in a fun way, watch Monty Don’s Gardening World. Everyone in the UK (and a lot of us in US) love him and you’ll be amazed at the power of gardening. Good luck, and don’t get discouraged!

[@user-xe3ml4bt8i]

Mel you are really helping me so much. Thank you for doing this. I would love to hear your opinion/ steps on how to leave a narcissistic spouse after 30 years of suffering.

[@melmerNYC]

Mel, since this is an encore, can't help but how you did in 2023 towards these goals? Great info as always!! - D PS missing the transcripts?

[@victoriamunoz4416]

mel you are awesome!! I'm 24 years old and this year I decided to finally buckle down and get it together. This episode made me narrow down what I truly desire to achieve and makes me feel excited for this year!

[@maryodea4066]

Thank you so much! you are so inspirational. I was using your workbook and was going great until I had to define my goals. So left it and had a think and then came back and watched this video. Really helpful, made it much clearer and seemed easier. My goals have changed but feel stronger. Thank you so much, you have really helped me in the 6 months to feel empowered to make changes. I love your down to earth perspective. All the best with your gardening goal and the Dahlias!

[@Olha-s4d]

Hello Mel and “ new 2024 me”! I wanted to say that thanks god I have made to my 46 yers that I was able to find your podcast. I wanted to say how much I appreciate your work and work of your team. You guys are amazing! I was listening to your podcast and wanted to share my way to stop drinking. I happened to find a book calling “ This Naked mind Control Alcohol” written by Annie Grace. And it was my life changing step. I was occasional drinker, but it was not the way I wanted to end my days with glass of wine. Please read and it would be “ an eye opener “ for you in aspect of the alcohol” in general. Again, please continue to do you work, because it is matters to me, to my life, to my heart and mind. Thanks a million!

[@lisamarlenerose]

Subscribed! Happy to help YOU achieve your goals as you are helping me!!! Stay tuned- I’m excited to share v1 of my goals with you and the world later today! 🙏🏼🙏🏼🙏🏼

[@tmoreira2020]

Great talk! Loved to learn how the "why" and the "how" impact when setting goals. Another topic that took my attention was how keep progress is important. In my point of view progress is the super power of motivation. Nonetheless keep tracking of progress is hard if you don't have a process or a tool to do it. I learned that in the hard way failing for years until I start to use an app called "37 Goals" to keep tracking of my goals and progress. Last year I reached ~96% of achievement in my goals.

[@juancarlosnunezcastillo2755]

Muchas gracias Mel. Excellent !!!

[@charmelizabeth8584]

Thank you so much Mel, for your valuable insights and for offering the goal book🧡🌸

[@kr9169]

Good luck Mel on quitting drinking.. I did the same thing in 2019 on January 20th bcuz that was my mother's bday. She was a major alcoholic which contributed to to her death at the age of 63. But there was no pressure to do it with I was home and we were getting tons of snow and most of the time for the first month I was snowbound and I wasn't going to drive anywhere because I really couldn't in 2/3 ft of snow so it kept me from going to get alcohol but I was determined and motivated because of all the reasons you've already stated in here the will even had my first reward when I made it 21 days my present to myself was going to get my belly button pierced stone cold sober literally. On a Friday night even. Friday night was party nights.not anymore I said. Now granted I was getting very little sleep sleep was pretty much non-existent for the first month and a half I want to say that was the worst part but I wasn't going to go backwards with each passing day I was further and further along until the next thing I knew 3 mo arrived but I barely noticed because I had the chance to go to my ex's house who's a big drinker and that's all we did but not only was I feeling confident in myself at this point to have maybe one truly if you know what that is it's mostly water it's a beer that tastes like juice it's kind of silly but anyway the greatest part was I had lost wait I had dropped about 10 lb just from not drinkimg and paying more attention to what I did consume which I didn't have a huge appetite or anything that I recall because I was just snowbound and freezing and it was just hibernation I would almost call it like inpatient of the hell no I'm not going anywhere to get alcohol let alone going anywhere and not having anything in the house that would have steered me off my track. I don't know if you drink as much as I did before I quit but a lot of times it was just I didn't even realize how much I was doing it it was completely automatic have it but I did it to get good sleep which was a big portion of it which is why I didn't sleep when I was relying on my body clock v eventually everything balanced out including my sleep the major confidence boost to continue on that path that I chose and I was successful and I was so proud and so motivated because it wasn't anybody's pressure nobody knew I didn't tell anybody I kept it all to myself and just did it when the day finally just Cambridge when I realized was my mothers bday. I no longer drink at home alone at home or even buy alcohol to keep in house unless I know friends coming but there's no longer a habit and I don't even have to drink it's all choice and if I do drink I'm tipsy off a couple of sips of wine lol I have to toss in that in June of 2022 my eldest sister who was the spitting image of my mother and the worst alcoholic you've ever seen in your life life she had hitting rock bottom and lost her credit she couldn't get into a place with her and her husband on disability to live she lost her license she couldn't get a job like her credit everything went into the ground.n she was living in the basement with her husband of her daufhters housr. And she would be allowed to drink apparently by her daughter and being her rare negative form where I couldn't even give her my phone number but she would send her scathing negative that she doesn't even remember doing verbal trash on messaging on FB. Her daughter saw what she wrote and scolded her and she didn't send me any more messages but she was only 3 years older. I am now 56 so she was 56 or 57 when she apparently tried to quit drinking cold turkey but she was overweight she smoked she'd never ate healthy in her life or exercised so you see all the compounding on a body who is in their fifties and you shock your system trying to quit drinking I don't know the specifics but she ended up having seizures and they kept her in the hospital but then they let her go to the next day while she had seizures again and at home and this time they could not revive her. It was shocking but not a surprise. I sad as it was I'm surprised a driving drunk down the freeway going the wrong way 8 mo pregnant didn't do the job years before. But I'm extremely thankful that she never killed anybody in her drunken states. But she just wasn't smart enough to research what she should have been in or had any inclination to take better care of her health and to see a doctor to guide her in what to do. Moving on iI am proud to say I don't drink. And there is no not even a white lie in that statement. Or I can say the last time I drank was Xmas Eve I had a 6 oz glass of some mango wine spritzer my daughter brought to our festivities. I'm trying to tell maybe 4th of July lol cheers to getting in done Mel when the time comes and shoot for 3 mo but I have a feeling you'll quite possibly go further than that because once you drink you realize it's really not that tasty and you would rather eat or sleep or think clearly. Thank you for doing what you do.sorry this was so long and unedited. 🌹K

[@nancygaxiola5412]

I have a question about one of YOUR goals because I had the same goal at a time in my life, I failed and I identified what I was going to do, why and how....and I heard you describe "because there are a lot of things I want to accomplish this year"..…the question is what will you do to REPLACE the glass of wine, or beer? Just start working more? You do deserve that break between the 2 activities. I'm not saying you should do what I discovered I am doing, but I found if I did (the dreaded "g" word-gym) I had energy back and felt like I had another part of my day to do what I wanted.

[@tammydoiel3918]

You got a purple ora. That's great! Also you need to relax in the sun and do things that make your blood move. What ever that means. Breathe. This is a spiritual download I am getting for you. Just passing it on take it or leave it. Hugs and thank you for all you do. You are one hell of an amazing inspiration for me.

[@daisyrowaro44]

Thank you so much Mel ! This was awesome! So much appreciated! Happy New Year from Papua New Guinea!

[@sharynr4067]

Absolutely brilliant. Thank you so much 😊

[@learningcurvenz]

Yes that was amazing. Thank you Mel.

[@xinaleroux2131]

I love this Mel ! Thank you !!

[@kaylamccluskey5900]

Mel! Gotta share that you need to look up winter sowing methods to start your flower plants from seed in northern climates!

[@mabelki8761]

The best and most elaborate advise I have ever had for goal setting!

[@minttul.8237]

Thanks again Mel & team, greetings from Finland😊❤

[@sonialagomarsino898]

God bless You Mel!

[@jopascoe686]

Love the way you get your info across to us. I love your kick arse but loving way you are. 🎉❤

[@19SEPT]

Thank you! You are awesome! ❤

[@kristahansen3171]

Thanks for this , it was needed. Your awesome

[@pippajoy]

Mel, you are amazing 😊!

[@joanmontalvo5633]

WOW WOW WOW!!! Ty Mel! ❤

[@jennifershort3104]

I pushed away my personal goals for so long I'm not sure what I really want. They were put off to take care of my mother. Now, almost 2 years after my mom's death, the one thing that has popped into my head is that I want to spend time at the beach and move closer to that area again. Seems simple enough, but there are many steps for that to happen.

[@rlthompson5564]

Terrific! Would you please share the links to the research?

[@pamhapgood7430]

Try setting goals when you’re as I’m listening to this cleaning my sons room and finding foil and burnt plants from smoking fentanyl after having to perform CPR on him less than a month ago and saving his life

[@TheCosmicBabe]

Thank you Mel ❤

[@zuzanalinduskova8320]

You are a gift from life ❤

[@laurieclarkson9180]

Dahlias--This is the time of year to get them. You can either grow dahlias from seed or from tubers. Dahlias grown from tubers are usually big and multi-petaled. You plant them in the spring and then dig up the tubers in the fall before a freeze. Usually your tubers will multiply over the season, so you'll get even more than you bought! Seed dahlias usually have shorter weaker stems and the flowers usually only have single petals. I have done both and they are lovely, but dahlias grown from tubers are stunning!

[@SabrinaRush-e5r]

Thank you Mel

[@heatherly2897]

TY., Love ya Mel!!!!

[@zeldalyons3457]

Love you so so much Mal❤

[@stephaniedarden9343]

The not drinking 75 out of 90 days is genius!!! Saying I am not going to do something for 75 out of 90 days, lets me keep pushing if I have a bad day. I have given up on so many goals over the years because of breaking a hard rule and then giving up.

[@MarianaIonelAlban]

Love your sincerity about your drinking. Love yourself more, take care of you please. Love from România ❤❤❤

[@despinacavoucidou9309]

THANK YOU ❤

[@FaithUnderFirePodcast]

Do you have show notes 📝 for this episode?

[@andreabordelon4820]

girl you are fire with this one 🔥

[@nicoleesquer8035]

Love you Mel, you r like the cool aunt I never had😜♥️

[@janespitfire9884]

Thank you!

[@sharonhart5402]

Thanks!

[@suekremelberg7644]

Awesome!!❤

[@kmf7142]

Why journal in the morning? Why not at night? Is there a specific reason ?

[@tinaheald]

Why not?

[@kmf7142]

Yes, why or why not ..... that's the question for Mel. Thank you for clarifying the other side to that question.

[@kmf7142]

MEL, is there a rhyme to the time of day you journal ? I was wondering, for other people that may not know why I'm asking, because I always thought that you journal how your day went..... but if YOU journal in the morning, I assumed (which is not always a good idea, but I do it anyway because it makes me feel good ;) ) that there was a reason behind doing it in the morning. Something like, Journaling on how you think your day will go? Maybe? Or an "expert" told you it was better for --------- . So, I was wondering why, you specifically, journal in the morning.

[@PreeminentbrandsNet]

Research shows over achievers follow Mel 😎

[@nelliedean7088]

Research has shown that the biggest regret people have is they die is that they did not spend more time with friends

[@BRbaraDavenpott-uj9id]

Thanks Mel...so glad I found you and your podcast..God Bless you. Barb Davenport

[@allisonmellone2262]

This reminded me of the dbt skill building mastery.

[@coldplay1369]

Mel I literally said this morning that in some version you are my Oprah. Just seeing this now made me laugh

[@ctrix23]

Damn the ads are crazy

[@lisa-lisa-lisa]

id like to make more friends, get out more. I feel like such a loser saying that as a middle aged person but im very lonely and im not sure how to go about it.

[@fatemehshokridariyan]

💛 I love you 💛

[@auntiewin1134]

OMG. Hit my goal of a college degree finally at age 62. Been in brain fog ever since.

[@MOMO-YYDS]

Thanks

[@E-Maloney]

If you know alcohol is creating so many issues why not just stop drinking forever? I am over 3 years sober. Ups your game to a whole other level 🎉

[@shannonc.8911]

My one goal, to finish my teaching certification.

[@silemmelissa]

I WANT TO BE A BISNESS WOMAN💪🌎 I WANNA TELL YOU TAHT I REALY LOVE YOU Mel❤🥰 and please read my comment💞

[@kjwilliams4231]

1. Read more 2. Change my body 3. Educate my self on more nutrition foods and apply it to my diet.

[@nicolehitchcock8031]

I laughed out loud when you said people set too many goals. Here’s what I started just a few days ago Dry January Get PMP certification Exercise - 10 week program Ride bikes Plan golf trip Budget presentation Paint upstairs loft and bathroom 5 hours a week of TV Meal plan Drink 80oz of water each day Send birthday cards Return Amazon items Put photos in albums, organize Daily devotional Castor oil packs 3-4 times a week Take a break from social media Find a church Read a book a month Groom cats Facial twice a week Massage every 3 weeks Put $30K in savings this year Build a shop Clear backyard trees and underbrush Spread wildflowers

[@julielevesque2668]

I just want to stop procrastinating! Just that little thing...I think I could have my version of success. I don't buy into other people's idea of what success is.

[@km_777]

Watch her videos on procrastinating then so you understand it better … easy to fix

[@MarySennott]

Damp January works just fine.

[@hannahbackward]

I went to one AA meeting and have not drank in 10 years. You didn’t say how long each day you plan to journal - time is an element for me - a schedule.

[@realtorrasheeddubai]

Believe in your ideas and follow them and you will achieve your goals.

[@MariaBorta-fl5xp]

💛