Mark Manson's No Bullsh*t Guide To Real Change In 2026

Rich Roll

Jan 5, 2026

Episode description

Mark Manson is the author of The Subtle Art of Not Giving a Fck and host of the Solved podcast. We discuss why resolutions fail, procrastination as emotional avoidance, people-pleasing, manifestation myths, and how to make change that actually lasts. READ MORE👉🏼http://bit.ly/richroll959
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CHAPTERS
00:00:00 Intro
00:00:59 Fishbowl Format
00:01:48 Why Resolutions Fail
00:03:49 Pick The Right Goal
00:04:49 Values Over Vanity
00:06:54 Changed Mind On Positivity
00:09:54 Act Into Optimism
00:11:24 Rethinking Procrastination
00:14:48 Arbitrary Goalposts
00:15:30 One Guiding Principle
00:20:24 Make Effort Fun
00:20:47 Consistency Beats Perfect
00:22:20 AD BREAK 1
00:26:08 Intuition In Decisions
00:27:18 Do Not Believe Everything
00:32:47 Define Passion Cleanly
00:35:02 Lower The Stakes
00:41:04 Accountability Done Right
00:41:34 Choose Your Board
00:42:05 Protect Sacred Goals
00:44:41 AD BREAK 2
00:47:31 Do People Change
00:51:14 Permanence Is Delusion
00:52:30 Different Biases On Change
00:53:33 Becoming More Yourself
00:57:26 Minimum Viable Action
00:58:28 Control The Environment
00:59:26 Face The Fear
01:04:29 Transparent Relationships
01:06:18 Comfort Versus Growth
01:07:06 Meaning Through Suffering
01:08:10 Anxiety As A Signal
01:10:03 Labels And Limitations
01:13:00 Difference Between Desire And Willingness
01:14:12 Growth Without Suffering
01:14:57 Tradeoffs Of Success
01:19:19 Creative Advice For Authors
01:20:35 Boundaries And Focus
01:23:49 Long Term Motivation
01:24:34 Measuring Real Progress
01:27:40 Learning From Data
01:28:25 Reflection And Reinvention
01:33:46 Attachment And Control
01:34:53 The Role Of Trauma
01:35:33 Acceptance And Surrender
01:37:51 How Change Happens
01:38:12 Identity As A Spectrum
01:38:55 Curiosity Over Certainty
01:42:13 Finding Community
01:42:55 Balancing Solitude
01:43:32 Life As An Ongoing Experiment
01:44:15 Staying Present
01:44:58 Practicing Gratitude
01:45:40 Mindfulness And Maintenance
01:46:22 Reflections On Progress
01:47:04 Closing Thoughts

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Thanks To The Team: Jason Camiolo, Dan Drake, Morgan McRae, Blake Curtis, Desmond Loh

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Hi I'm Rich Roll. I'm a vegan ultra-endurance athlete, author, podcaster, public speaker & wellness evangelist. But mainly I'm a dad of four. If you want to know more, visit my website or check out these two the NY Times articles:
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Mindsip insights from this episode:

Uncover true self by stripping away layers of transformation

What many people think of as transformation is actually the process of stripping away layers to allow themselves to be more of who they've always been.

#personal-growth

Identify questionable self-help gurus by their openness to change

A reliable way to spot a questionable self-help guru is to see how often they change their mind or admit they are wrong when presented with contrary evidence.

#critical-thinking

Embrace enjoyable struggles to discover your true self

Instead of focusing on a goal's positive benefits, find the challenges and struggles that you actually enjoy having, as that is more indicative of who you are.

#personal-growth

Break tasks into smaller steps to overcome procrastination

Procrastination is an instinctive reaction to avoiding uncomfortable emotions, and the solution is to make the intimidating task as small as possible.

#emotion

#resilience

Utilize SEED's DS-01 for effective probiotic support

SEED's DS-01 daily symbiotic uses a special capsule-in-capsule system to protect 24 probiotic strains so they survive stomach acid and reach the colon intact.

#probiotics

#supplement

Utilize positive thinking during crises for success

Positive thinking can be the difference between success and giving up when you are in the middle of a struggle, but it is not useful when you are comfortable.

#positivity

#resilience

Release attachment to self to alleviate suffering

From a Buddhist perspective, the focus on improving the 'self' is the actual problem, as attachment to identity is what ultimately culminates in suffering.