How to Stop Screwing Yourself Over | The Mel Robbins Podcast

Order your copy of The Let Them Theory 👉 https://melrob.co/let-them-theory 👈 The #1 Best Selling Book of 2025 🔥 Discover how much power you truly have. It all begins with two simple words. Let Them.
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Today, you’re getting a wake-up call that will forever change the way you see your phone, your attention, and your time.

Mel is pulling back the curtain on the hidden game that Big Tech is playing with your brain—one designed to hijack your focus, drain your energy, and keep you scrolling so they can profit off of you.

But here’s the good news: once you see the game for what it is, you can stop losing and start winning.

In this episode, you’ll learn why you feel exhausted after scrolling, why you can’t stop checking your phone, and how social media is manipulating you in ways you don’t even realize.

Mel breaks down the science of dopamine, motivation, and attention—and how simple, research-backed changes can help you reclaim control.

Mel also shares her conversation with renowned psychiatrist Dr. Alok Kanojia, also known as Dr. K, who reveals the shocking truth about what your phone is doing to your brain—and how to undo the damage starting today.

By the end, you’ll have the tools to take your power back, set boundaries with technology, and start using your phone as a tool rather than being the tool.

If you’re tired of feeling distracted, overwhelmed, and drained, this episode is the wake-up call you need.

For more resources related to today’s episode, click here for the podcast episode page: https://www.melrobbins.com/podcasts/e...

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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:
0:00: Welcome
03:48 The Shocking Amount of Time You Spend Consuming Media
12:21 5 Questions to Evaluate Your Screen Time Habits
26:10 The Impact of AI in Today’s World
29:09 The Attention Economy: How Your Time is Being Stolen
37:17 Dr. K's Insights on Dopamine & Why You Feel Exhausted
43:20 Practical Steps to Reclaim Your Time & Attention
56:10 The Importance of Physical Boundaries with Your Phone
59:45 How to Make Your Feed Work with You, Not Against You
01:02:58 The Role of Exercise in Reducing Internet Addiction


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