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The Mel Robbins Podcast

Try It for 1 Week: 6 Small Ways to Bring Back the Happiness, Energy, and Fun

Published October 6, 2025
View Show Notes

About This Episode

Mel Robbins talks about the growing sense that life is less fun, more curated, and weighed down by stress, and argues that fun is not a luxury but a necessity for mental and physical health. Drawing on research and personal stories, she explains how micro moments of joy and playfulness build resilience and combat burnout, anxiety, and numbness. She then offers six practical ways listeners can deliberately bring more happiness, energy, and fun back into their daily lives.

Topics Covered

Happiness Burnout Stress management Habits Personal Development Mental health Relationships Creativity Anxiety Lifestyle design

Disclaimer: We provide independent summaries of podcasts and are not affiliated with or endorsed in any way by any podcast or creator. All podcast names and content are the property of their respective owners. The views and opinions expressed within the podcasts belong solely to the original hosts and guests and do not reflect the views or positions of Summapod.

Quick Takeaways

  • Fun is not frivolous; small daily moments of joy, silliness, and play are critical for happiness, resilience, and mental health.
  • Modern life, social media curation, and constant phone use have made people more tired, self-conscious, and less willing to be silly or unfiltered.
  • Research cited from Dr. Judith Joseph shows that frequent small points of joy can both prevent and counteract burnout, numbness, and sadness.
  • Katherine Price defines fun as the combination of playfulness, connection, and flow-elements you can intentionally inject into everyday activities.
  • Simple changes like wearing something playful, putting on music while doing chores, or telling a funny story can instantly make routine moments more fun.
  • Saying yes to invitations, trying new things "for the plot," and allowing yourself to be bad at activities opens the door to more fun and richer stories.
  • Becoming the "driver of the fun bus"-the person who goes first, starts the dancing, suggests games, or sets themes-creates fun for you and others.
  • Letting people judge or find you cringy, and refusing to see yourself as "too old" or "too serious" to play, are prerequisites for a more joyful life.

Podcast Notes

Introduction and recognition that life feels less fun

Mel's observation that people seem less human and less joyful

Life feels less fun, less silly, and less ridiculous than it used to[0:20]
• Mel notes people don't seem to laugh or let themselves be ridiculous the way they once did
• She describes it as if someone "turned down the volume on being human"
Possible reasons people feel less like themselves[0:33]
• Many feel burnt out or stressed to the point they lack energy to be themselves
• Others feel obligated to hold it together because of serious issues in their lives or in the world, so their real personality stays hidden
Impact of curation and social media on fun[0:49]
• Mel believes many people aren't having fun because everything has become curated, controlled, and aesthetically perfect for social media
• Instead of focusing on enjoying themselves, people are focused on portraying a certain look
Example: Restaurant behavior as a sign of less fun[1:03]
• Mel remembers restaurants used to buzz with laughter, chaos, and conversation
• Now she sees many people sitting quietly across from each other, not talking, just scrolling their phones in silence

Acknowledging serious problems and burnout while defending fun

Tension between global crises and personal fun[0:38]
• Mel acknowledges devastating things are happening in the world and many listeners likely feel burnt out and exhausted
• She notes it can be hard to think about having fun when the world feels like it's crashing down or when you're wiped out at the end of the day
Fun still existed in serious or uncertain times in the past[1:50]
• Mel recalls that during past breakdowns or serious times, there were still moments of laughter, craziness, and silliness
• She contrasts that with how such moments now feel "gone" for many people

Stating the goal: naming the problem and promising six ways to bring back fun

Calling out the loss of fun and outlining the episode focus

Mel wants a conversation about why life doesn't feel fun anymore[2:10]
• She emphasizes both naming the issue and understanding the importance of fun
Fun as a serious, research-backed necessity[2:28]
• Mel plans to share research showing micro moments of fun-laughter, silliness, joy-are critical for happiness and resilience
• She highlights that if you're burnt out, depressed, or anxious, micro moments of fun actually help you during hard moments
Defining fun as central to feeling alive[3:32]
• Mel states that fun is what makes you human and what makes life worth living
• She insists fun is not optional; it is how you feel alive again

Reintroduction after ads and welcoming new listeners

Warm welcome to returning and new listeners

Mel expresses that it is an honor to spend time with the audience[5:58]
• She directly welcomes new listeners and those who had the episode shared with them into the "Mel Robbins podcast family"
Restating today's topic for clarity[6:12]
• The episode is about why life isn't fun anymore and six ways to bring energy, joy, and fun back into your life

Cultural diagnosis: Reading and reacting to Barry Rogers' viral post

Introducing Barry Rogers and his post

Source of the post[6:33]
• Mel reads a post by Barry Rogers, a writer and editor at The Hindu, India's national newspaper

Key ideas from Barry Rogers' post about people not being fun

People are not fun anymore[6:39]
• The post claims people are no longer fun in a "wild, chaotic, laugh till your stomach hurts" way
• Instead, everyone is tired, polite, and curated
Public spaces feel emotionally muted[7:09]
• Barry writes it's like someone "turned the volume down on the entire human race"
• He describes a few tables buzzing in restaurants but many couples eating in silence and friends scrolling reels while drinks sit untouched
Loss of quirks, humor, and spontaneous conversation[7:35]
• Barry laments that people used to have quirks, ridiculous stories, terrible jokes, and unique humor not borrowed from memes
• He criticizes that people are now trading the same three opinions and overusing "I saw this on Instagram" as a personality stand-in
Call to bring back messy, unfiltered fun[7:52]
• Barry argues conversations didn't used to be disclaimers; you could say something stupid, laugh it off, and be "deeply unserious"
• He urges bringing back chaos, nonsense, bad stories, and the joy of making each other laugh without needing to be clever or aesthetic

Mel's reaction and global relevance of the post

Mel deeply resonates with Barry's description[7:45]
• She says the post "hit home" and notes that it comes from someone halfway around the world
• For Mel, this suggests that people everywhere are experiencing a massive shift in how weighed down life feels
Connection between phone use, perception, and loss of fun[9:20]
• Mel asks listeners to reflect on how much time they spend on their phones and on how they are being perceived by others
• She links this focus to the feeling that life isn't fun anymore

Making the case: Fun as a necessity backed by research

Fun is not a luxury but a necessity

Fun as energizer and stress reducer[10:04]
• Mel argues fun is not just for kids or birthday parties; it energizes you, helps you connect, lowers stress, and makes you healthier
Inspiration from her friend Char[10:15]
• Mel says her friend Char is "so fun" and brings fun everywhere they go
• A recent weekend with Char, involving a themed golf tournament, inspired this episode

Story: The 1970s legends golf tournament and costumes

Mel's initial reluctance and lack of golf skills[10:37]
• Mel does not really understand golf formats and notes she doesn't own golf shoes
• She emailed the club worried that being terrible at golf would upset serious players, and was reassured it was a scramble format
Costume planning and execution[11:28]
• The theme was "1970s legends"; as host and "ambassador of fun," Char insisted everyone dress up
• Mel chose a 1970s ski outfit with stretchy pants, suspenders, a crazy yellow T-shirt, and aviator-style blue glasses
• Chris wore a red sequin tuxedo jacket from a box of old costumes in their basement
Group costumes and Char's standout outfit[12:10]
• One person came as Ricky Bobby and another as Evel Knievel
• Char wore a sequined mini dress, visor, wig, and white knee-high plastic go-go boots, and played all nine holes in this outfit
Observation: Those who dressed up had more fun[12:37]
• Out of about 100 participants, Mel estimates only about 12 dressed up, and she believes those 12 had much more fun
• She argues costumes made them less serious about performance and more open to silliness

Health benefits of laughter

Laughter research and the immune system[14:17]
• Mel cites the National Cancer Institute reporting that regular laughter lowers stress hormones and strengthens the immune system
• Laughter increases the number of natural killer cells and activated T cells, key players for health and resilience
Laughter as "good medicine"[14:46]
• She notes there are many studies on laughter and that people intuitively know it makes them feel better

Defining fun: Playfulness, connection, and flow

Subjective feeling of fun

How fun feels in the body[14:34]
• Mel describes fun as feeling light and bright, like a happy, bubbly balloon filling your chest

Katherine Price's three ingredients of fun

Playfulness as "it's not that deep"[15:38]
• Citing the book "The Power of Fun" by Katherine Price, Mel notes fun requires playfulness, connection, and flow
• Playfulness means not taking yourself too seriously; Mel references her daughter Kendall's phrase, "Mom, it's not that deep"
• She contrasts playfulness with marching in and declaring "today I'm having fun, damn it," which is the opposite energy
Connection: Fun usually involves others[15:38]
• Mel notes that even introverts experience amplified fun when sharing experiences with other people
Flow: Being immersed in the moment[16:46]
• Flow means being so absorbed that time disappears, and worries about past and future, to-do lists, and stress melt away
• Mel jokes it was hard to be anxious while wearing a 1970s ski outfit on a golf course

Invitation to recall last real fun

Prompting reflection on last belly laugh or game night[17:15]
• She asks listeners when they last had a belly laugh, spent time with hilarious people, or played a game just for fun
• If listeners can't remember, she positions that as a sign they need this episode and more fun
Playfulness, connection, flow as a recipe[17:33]
• Mel asserts that if you inject playfulness, connection, and flow into something you do today, you have the recipe for fun

Transition: Acknowledging time pressures and introducing six ways to have more fun

Listener objection: No time for fun

Describing an overloaded day[17:15]
• Mel outlines a typical day: waking at 5am for self-care, getting kids ready, working, coming home to make dinner, tending pets, working again, then crashing
• She voices the question: where is the time for fun in such a schedule?

Overview of six simple habits to insert fun

Framing the six ways to have fun[18:23]
• Mel describes them as six simple habits, ways, or steps to insert fun starting today
• She emphasizes staying unserious even about the terminology of "steps" versus "habits" because the topic is fun

Fun Strategy #1: Wear the pink glasses - One small fun change

Demonstration: Swapping glasses as a fun micro-change

Mel literally changes her glasses on air[18:37]
• She takes off her black 1970s engineer-style glasses and puts on neon pink aviator glasses
• She notes that even this tiny change makes her look and feel more fun
Principle of one small fun change[19:27]
• Fun doesn't have to be a big production or require a full costume
• Examples include fun glasses, different socks, being a bit chattier, or telling a funny story before a meeting

Adding fun to mundane tasks with music

Using music to transform chores[20:16]
• Mel suggests putting on a favorite song while doing dishes to immediately make them more fun
• She personally likes disco from the 1970s, Motown, or live concert tracks played loud while working in the kitchen
• With music, dishes still get done but with added playfulness, connection, and flow

Small fun changes at work or midday

Examples of mid-day fun[20:44]
• At lunch, instead of working through it, you could walk with coworkers, work on a crossword puzzle, or play cards
• You could decorate your desk with bright-colored frames or a funky plant, or tell the funniest part of your weekend instead of saying "nothing much"
Initial discomfort is normal[21:21]
• Mel warns listeners they might feel stupid or self-conscious when they first put on pink glasses or music alone in the kitchen
• She reassures that once the music hits and you start moving, it's hard not to smile and feel lighter

Research from Dr. Judith Joseph on small points of joy

Dr. Judith Joseph's credentials and research areas[22:08]
• Mel describes Dr. Judith Joseph as a world-renowned double board-certified psychiatrist and researcher
• She notes Joseph has published research on high functioning depression, anxiety, ADHD, depression, and more
Findings: small daily moments of joy are essential[22:27]
• Joseph's research finds that small daily moments of joy and fun are essential for life and health
• According to this research, happiness is created by increasing small moments of joy, fun, laughter, and silliness
Lack of joy as a cause of burnout and numbness[23:03]
• Mel stresses that not having small moments of joy, silliness, and fun can cause burnout and feelings of numbness and sadness
• She repeats this point for emphasis, framing fun both as a cause and an antidote for exhaustion and low mood
Points of joy as a clinical prescription[24:17]
• Dr. Joseph calls these small joyful moments "points of joy" and prescribes them to her patients
• Mel urges listeners to see tiny joyful actions as intentional tools to fight heaviness, not trivial extras

Fun Strategy #2: Say yes to fun

Recognizing how often we say no

Examples of saying no to fun[25:14]
• Mel mentions skipping a comedy show because it's too late, or declining a company outing because socializing with coworkers feels like work
• She even cites skipping cake because it's "unhealthy" as an example of choosing no over fun
Reframing fun as saying yes[25:45]
• Mel states that fun is not about saying no; it's about saying yes to opportunities
• If a friend invites you to a new dance class, a coffee break, or a "super cringy" speed dating event, her advice is to say yes

Doing it "for the plot" as a mental trick

Viewing yourself as the main character[30:33]
• Mel suggests imagining yourself as the main character in a book or movie whose job is to say yes to weird, fun experiences
Even a bad event can become a great story[29:48]
• She notes that even if speed dating is not fun and you meet only odd people, the story you tell later can be hilarious
• Going out with coworkers and ending up a bit hungover makes the next day at work more interesting, adding to your life "plot"

Fun Strategy #3: Be bad at it

Permission to be bad as a doorway to fun

Being bad is often more fun than being perfect[31:37]
• Mel argues it's actually fun to be bad at something because there's no pressure
• She finds people who are good at everything and take it very seriously less fun to be around in playful settings
Examples: Tennis, karaoke, and golf[31:23]
• The hyper-competitive person who "destroys everyone" at tennis or pickleball tends to prioritize winning, not fun
• Someone trying to sing like Whitney Houston at karaoke is performing for perfection instead of enjoying themselves
• In her golf story, none of Mel's shots counted in the scramble, yet she still had a blast

Social permission through vulnerability

Your willingness to be bad frees others[32:38]
• When you are willing to be bad at something, you give people around you permission to try, to be bad, and to have fun and laugh at themselves too
Fear of failing and social media pressure[32:57]
• Mel blames social media for making people terrified of failing, looking stupid, or being seen not looking perfect
• She identifies fear of looking stupid as a core reason listeners are not having fun

Humor about her own dancing

Mismatch between self-perception and reality[33:57]
• Mel believed she was a great dancer until she saw a video Chris took and realized she looks like a "really bad, awkward" dancer
• She finds it hilarious and doesn't care, reinforcing her belief that being bad at something can be fun

Fun Strategy #4: Be the driver of the fun bus

Stop waiting for someone else to create fun

Calling out passive expectations[34:12]
• Mel says many people sit around exhausted, with crossed arms, waiting for the "fun bus" to arrive and take them along
• She frames one of the fastest ways to have more fun as taking responsibility for making fun happen in your own life

Examples of leading fun in social settings

Standing first at concerts or starting the wave[34:52]
• At mellow concerts, one person standing to dance often inspires others; soon, everyone is up
• She references a famous video of a lone dancer at a concert who slowly attracts a crowd, illustrating how people are drawn to visible fun
• She mentions sports arena "waves," pointing out that one person starts it, yet everyone enjoys joining in
Being first on the dance floor at weddings[35:47]
• At weddings, guests often sit and watch the empty dance floor after the couple's first dance
• Usually an older couple or a few people break the seal; she suggests you could be that first person

Adopting a role or identity to help you go first

Assigning yourself the role of "driver of the fun bus"[36:38]
• For those not naturally outgoing, she suggests mentally assigning yourself the role of "driver of the fun bus" for the day
• Pretend your job is to be silly, outgoing, and unserious; over time, this pretending can become genuine habit
Learning from the "fun friend" archetype[37:03]
• Most people have a "fun friend" or fun family member whose role is reliably bringing fun
• These people often make extra effort with appetizers, playlists, outfits, or stories; Mel says this is a learnable, intentional behavior
Concrete ideas for driving fun[37:26]
• At family gatherings, she brings yard games and after-dinner games like "salad bowl" involving names of famous people and charades
• In her office, someone is always challenging others to handstands, headstands, or demonstrating jujitsu moves, which makes the workplace more fun
• For dinner with friends, she suggests adding a theme and asking everyone to dress up

Fun Strategy #5: Let them - Stop caring what others think

Fear of being cringy blocks fun

Why small acts feel so hard[44:48]
• Mel notes listeners may feel cringy walking into work in a hilarious tie or bright red lipstick because they fear judgment
• She plainly says: you are not having fun because you are afraid of other people

Core mantra: Let them

Choosing your own joy over others' opinions[44:56]
• Her advice is to "let them" think whatever they want-if they judge you for being first on the dance floor, they are likely miserable
• She asks why you would care what miserable, uptight people think when you are the one out there having fun
Distinguishing between them and you[45:45]
• Mel frames "them" as grumpy, traditional, or uptight people with uptight opinions
• She says today the focus is on "let me" have more fun, not on restricting yourself based on others' judgments

Fun Strategy #6: Stop saying you're too old - Reclaim childlike play

How childhood fun differs from adult rigidity

Children naturally engage in fun and color[45:56]
• Kids jump into foam pits, swing, slide, sing loudly, wear costumes, and decorate their rooms in clashing colors because it's fun
Adulthood often dulls playfulness[46:26]
• As adults, people want everything to be Instagram-perfect; houses turn beige, clothes get grayer, costumes and going out are dismissed as "not my thing" or unhealthy

Story: Yuna's 30th birthday backflip party

Designing a playful, physical adult birthday[45:39]
• Producer Yuna wanted to do a backflip for her 30th birthday, so she rented a gymnastics gym and hired two coaches
• She and her 30-year-old friends spent the evening attempting backflips, and they had a blast
Fun in failure and surprise talents[47:12]
• They discovered one friend was a hidden gymnastics prodigy, another vaulted over bars, and many people face-planted spectacularly
• Nobody cared about looking silly; the shared attempts and failures were the fun
Contrast with children arriving at the same gym[47:51]
• As they left, a line of five-year-olds in mermaid and princess costumes walked in for their own session
• The waivers they signed had "child's name" fields, and the gym had never hosted an adult birthday party before, highlighting how unusual adult play is

Example: Mel's mom and the pink living room

Color as everyday fun[48:32]
• Mel's mother painted her living room a beautiful pink and said she loves fun colors because "everybody's house is beige" and boring
• Her mom believes color is fun and refuses to conform to neutral aesthetics

Recap of the six strategies and closing encouragement

Summarizing the six ways to have more fun

Brief recap list[50:05]
• 1) Wear the pink glasses - make one small fun change today
• 2) Say yes to fun instead of reflexively saying no
• 3) Be bad at it-allow yourself to be terrible and enjoy it
• 4) Be the driver of the fun bus-take responsibility for creating fun
• 5) Let them-let others judge or be uptight while you focus on enjoying yourself
• 6) Stop saying you're too old or too anything; start saying yes to silliness and play

Fun as a path back to energy and feeling alive

Benefits of embracing more fun[51:38]
• Mel promises that more fun will give you more energy and joy and help you feel more prepared to face life's challenges
• She says fun will help you stop feeling like you're on autopilot or living in grayscale

Vision for a bright, joyful life

Why fun matters existentially[52:14]
• Mel asks what the point of being alive is if we're not having fun along the way
• She wants listeners to have a bright, loud, lively, silly, playful, joyful, beautiful life

Emotional sign-off, bloopers, and legal disclaimer

Affectionate sign-off

Mel's message of belief[52:56]
• Mel tells listeners she loves them, believes in them, and believes in their ability to create a better, more fun life
• She promises to be there welcoming them into the next episode the moment they hit play

Bloopers and behind-the-scenes snippets

Mel's on-air flubs[53:47]
• She jokes about her mouth not cooperating, having to start over, and being so excited about fun that she "can't even talk"
• She misstates a line about fun friends being "fun to be brave" and corrects herself, laughing at the slip

Legal disclaimer about the podcast's purpose

Clarifying Mel's role and limits[54:39]
• Mel reads that the podcast is presented solely for educational and entertainment purposes
• She emphasizes she is a friend, not a licensed therapist, and the podcast is not a substitute for advice from a physician, professional coach, psychotherapist, or other qualified professional

Lessons Learned

Actionable insights and wisdom you can apply to your business, career, and personal life.

1

Small, intentional moments of joy and silliness throughout the day are not frivolous; they are evidence-based tools that build happiness, resilience, and protect against burnout and numbness.

Reflection Questions:

  • • What are three tiny moments in my typical day where I could deliberately add a small point of joy, like music, color, or a quick joke?
  • • How might consistently adding one playful element to my routine this week change how heavy or exhausted I feel by the end of each day?
  • • What specific micro-fun habit will I experiment with for the next seven days to test how it impacts my mood and energy?
2

Saying yes to new, slightly uncomfortable experiences and "doing it for the plot" turns even imperfect or awkward moments into stories, connection, and richer memories.

Reflection Questions:

  • • Where in my life do I reflexively say no to invitations or new experiences because of fatigue, fear, or self-consciousness?
  • • How would my life story look different a year from now if I started saying yes to more low-stakes, fun opportunities even when I feel unsure?
  • • What is one upcoming invitation or idea I can consciously say yes to this week purely for the story and experience it will create?
3

Allowing yourself to be bad at things lowers pressure, increases playfulness, and gives others permission to relax, try, and laugh with you rather than perform for perfection.

Reflection Questions:

  • • In which areas of my life am I so focused on being competent or impressive that I avoid trying things I might enjoy but be terrible at?
  • • How could openly embracing being a beginner or being bad at an activity create more fun and connection with the people around me?
  • • What is one activity I've avoided because I'm afraid of looking silly that I could deliberately try in the next month with the goal of having fun, not succeeding?
4

Becoming the "driver of the fun bus"-taking responsibility for initiating fun instead of waiting for others-shifts you from passive observer to active creator of the atmosphere in your relationships and environments.

Reflection Questions:

  • • When was the last time I actively initiated something fun (a game, a theme, a joke, an outing) instead of just going along with what others planned?
  • • How might my friendships, family gatherings, or workplace feel different if I saw "bringing the fun" as part of my role and contribution?
  • • What is one simple, concrete way I can lead a fun moment in my home, social circle, or workplace within the next week?
5

Caring less about others' judgments-"letting them" think what they will-frees you to choose behaviors that align with your joy instead of living by the anxieties and tastes of uptight or negative people.

Reflection Questions:

  • • Whose opinion am I currently giving too much power to when it comes to how playful, loud, or expressive I allow myself to be?
  • • How might my behavior change in social situations if I genuinely accepted that some people will find me cringy and decided to have fun anyway?
  • • What is one specific behavior (outfit, dance, joke, hobby) I've suppressed out of fear of judgment that I can reintroduce in a small way this week?
6

You are never "too old" for play; reclaiming childlike behaviors-costumes, color, movement, games-reintroduces vitality and creativity into adult life that has often been dulled by perfectionism and routine.

Reflection Questions:

  • • What kinds of playful activities or colors did I love as a child that I've largely removed from my adult life?
  • • In what ways have I been using age, professionalism, or seriousness as excuses to avoid fun that would actually energize me?
  • • What is one childlike activity (games, jumping, costumes, singing, bright decor) I can intentionally bring back into my life in the next two weeks?

Episode Summary - Notes by River

Try It for 1 Week: 6 Small Ways to Bring Back the Happiness, Energy, and Fun
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