The science behind creating long-lasting habits

The Mel Robbins Podcast

Mel Robbins shares the science behind creating long-lasting habits, debunks the myths, and shares the 3-step process she used to get herself to exercise class. Funny enough, how it’s exactly the same process we use to train a dog.

The Mel Robbins Podcast
The Ultimate Toolkit for Creating New Habits:
The Science Made Easy

The 3-Steps to Creating Long-Lasting Change (Sue’s Cheat Notes)

1. Cue/Trigger the new behaviour – sound, time, location, emotional state, and people matter

  • DOG — saying sit
  • MEL — registering for a class, laying clothes on the floor (to get to exercise class)

2. Do the new behaviour

  • DOG — gently push the dogs bug toward the floor
  • MEL — registering for a class, laying clothes on the floor

3. Reward the new behaviour within two minutes

  • DOG — give a bone
  • MEL — burrito