In today’s episode, you’ll learn how to beat self-doubt, stop procrastinating, and communicate with ease and confidence.

Joining Mel today is Dr. Shadé Zahrai, a behavioral researcher and confidence expert, to teach you a research-backed, 4-part framework for building unshakeable confidence and eliminating self-doubt.

Dr. Zahrai says that self-doubt shows up in many different ways - from overthinking, to constant comparison, to blame and resentment, and yes… to procrastination.

Today, she will walk you through the framework she says will start to dissolve that self-doubt once and for all, part by part.

You’ll learn:

-The 2 things to do when you don’t like yourself

-4 signs you feel powerless in your life - and what to do next

-A proven way to worry less - and it starts with your phone alarm

-The 4 sneaky ways self-doubt shows up

-The one word to cut from your vocabulary and what to say instead

-How to change your voice so you sound confident when it counts

-The mind-blowing scar experiment that shows how your mindset shapes every interaction

-How your first jobs hardwire the way you show up at work - for years

-The 4 “trust traits” that run your relationships and your career

-Why feeling like an imposter is a good sign - and how to use it

-What chronic complaining tells people about you - and how it keeps you stuck

-How to make better decisions under pressure, without second-guessing yourself after

By the time you’re done listening, you’ll have the tools you need, and you’ll know which one to use for your own personal struggles, so that you finally show up for your life with the confidence you deserve.

For more resources related to today’s episode, click here for the podcast episode page.

If you liked the episode, check out this one next: Stanford Luck Researcher: How to Manifest the Life You Want

Connect with Mel:

• Order Mel’s new product, Pure Genius Protein
• Get Mel’s newsletter, packed with tools, coaching, and inspiration.
• Get Mel’s #1 bestselling book, The Let Them Theory
• Watch the episodes on YouTube
• Follow Mel on Instagram
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• Mel's TikTok
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• Disclaimer

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

If you’ve ever felt like making friends as an adult feels impossible, or you’ve looked around and thought, "Where did all my friends go?" – you are not alone.

Or maybe you have friends, and you want deeper connections, but you don’t know how to create it without forcing it.

Friendship is hard right now. Which is why today, Mel is sitting down with Harvard-trained social scientist and bestselling author, Kasley Killam, who has spent the last 15 years researching friendship, connection, and loneliness.

Have you ever wondered why the friendships that once felt close now feel distant?

Why you genuinely want to see people more, but somehow always end up canceling?

Or why making new friends as an adult feels so forced and exhausting when it never used to?

There's a reason for all of that. And today, Kasley is giving you the answer.

She is also raising the stakes on friendship and explaining why social health is the missing key to living a longer, healthier, and happier life.

Kasley has conducted positive psychology research at the University of Pennsylvania and launched an award-winning initiative at Stanford that promotes empathy and kindness. And in this conversation, she’s here to clear up the confusion, cut through the excuses, and give you the tools that make connection feel doable again.

You’ll also learn the 4 friendship styles - and identify which one you are - so you’ll finally understand why friendship drains you, why it feels easy for some people, and what you specifically need to create the relationships you want.

In this episode, you’ll learn:

-Why adult friendship feels so hard (and how to make it easier)

-Why social health is a missing pillar of well-being

-The Excuse vs. Need framework for connection

-The Swap Strategy to feel less lonely, fast

-The 5-3-1 Rule for stronger friendships

-How to deepen the relationships you already have

-Exactly how to make new friends as an adult

-Why connection is essential - not optional

No matter your age or stage of life, it’s not too late.

If you’ve felt lonely, disconnected, or like building real friendship is impossible, this conversation will show you exactly what to do next, with steps that are simple, specific, and realistic.

For more resources related to today’s episode, click here for the podcast episode page.

If you liked the episode, check out this one next: What Makes a Good Life? Lessons From the Longest Study on Happiness

Connect with Mel:

• Order Mel’s new product, Pure Genius Protein
• Get Mel’s newsletter, packed with tools, coaching, and inspiration.
• 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
• Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
• Disclaimer

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Today's episode is going to completely change the way you think about every conversation you've been too afraid to have.

Ever wonder why your relationships feel surface level, even after years?

Why you feel lonely, even when you're surrounded by people?

Why you say “I’m fine,” even when you’re not?

Why some people earn trust instantly, while you struggle to be taken seriously?

Harvard Business School’s Dr. Leslie K. John, a behavioral scientist who has spent decades studying honesty, trust, privacy, regret, and decision-making, is here to teach you the answer – and it's not what you think.

In today’s episode, you will learn the surprising science of honesty, vulnerability, and human connection.

Her research has found why the things you don't say are quietly hurting your health, your relationships, and your career – and exactly what to do about it.

For years, the advice has been: don't overshare, at work or with friends. Keep things private. But decades of Harvard research say that advice is backwards.

Dr. John's findings are shocking, and reveal that the real problem, the one deepening loneliness and costing you the career and connections you want, is undersharing.

In this episode, you’ll learn that 89% of people would choose to work with, trust, and hire someone who reveals something difficult, even something unflattering, over someone who stays quiet.

That keeping secrets doesn't just feel heavy. Research shows it lowers cognitive performance, IQ, and is linked to measurable declines in physical health.

That one of the most common deathbed regrets is “I wish I had shared my feelings more.”

That you can use The Disclosure Matrix, which is the exact decision-making tool Dr. John teaches at Harvard Business School, so you always know when to speak up and when to stay quiet.

And, you’ll learn the 2-sentence framework that makes any hard conversation easier to start.

If you've ever held something back because you didn't want to make things awkward, said "I'm fine" when you weren't, or wished your relationships felt deeper and more honest, this episode will change the way you communicate forever.

For more resources related to today’s episode, click here for the podcast episode page. Get Dr. John's book Revealing here.

If you liked the episode, check out this one next: Stanford Luck Researcher: How to Manifest the Life You Want

Connect with Mel:

• Get Pure Genius Protein
• Get Mel’s newsletter, packed with tools, coaching, and inspiration.
• 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
• Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
• Disclaimer

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.