397 How to Build Habits That Stick: Accountability, Self-Compassion & Starting Over with Melanie Killens
Rain or Shine | Marketing & Entrepreneurship Podcast
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Show Notes
Quick Summary
Habits and accountability coach Melanie Killens joins host Kelsey for an honest conversation about hitting rock bottom in 2019, making a $10,000 investment in herself when she had nothing, and how micro habits — not motivation — are the real secret to lasting change. This episode is a masterclass in self-compassion, consistency, and building a life and business on your own terms.
In This Episode
- How Melanie unwinds after a busy week (The Young and the Restless + colouring — no shame)
- The simple non-negotiable daily habit that keeps her grounded
- Her rock-bottom moment in 2019: losing her job, her relationship, and her direction
- Why she made a $10,000 coaching investment when everything was falling apart
- How network marketing became her unexpected entry point into personal development
- What habits coaching actually looks like (and why it's not about pushing harder)
- The single biggest reason people can't stick to habits
- How she balances a part-time teaching job with a growing coaching business
- The morning routine she protects at all costs
- What keeps her going on the stormy, rainy days
Key Takeaways
- The pain of not doing a habit must outweigh the pain of doing it. Connect to how you'll feel on the other side — not in the moment.
- Micro habits compound. Two workouts a week beats zero. Progress over perfection, always.
- Accountability is not a weakness — it's the missing ingredient. If you could do it alone, you would have already.
- Protecting your morning routine protects everything else. When one anchor habit slips, other areas follow.
- Constraints drive creativity. Having a deadline or a fixed window of time makes you more focused and productive — not less.
Memorable Quotes
"There are habits you're never going to want to do. I do them anyway because I want that feeling in the morning." — Melanie Killens
"If you could do it alone, you would have done it already." — Melanie Killens
"It wasn't about fitness and nutrition. It was the mindset behind it." — Melanie Killens
Resources Mentioned
- Melanie's Instagram: @MoveWellWithMelanie
- Melanie's Facebook: Melanie Killens
- Melanie's Website: melaniekillenscoaching.ca
- Kelsey's Website: KelseyReidl.com
- Kelsey's Instagram: @KelseyReidl
- Tony Robbins coaching program (year-long accountability program)
- The Young and the Restless — Melanie's go-to wind-down show
About the Guest
Melanie Killens is a habits and accountability coach who works primarily with women 45-plus who are ready to show up consistently for themselves — without shame or all-or-nothing thinking. After her own transformational journey through rock bottom, a $10K coaching investment, and years of personal development, Melanie now helps clients build small, sustainable habits that compound into real confidence and lasting change.