← On Purpose with Jay Shetty
On Purpose with Jay Shetty
7 Micro Habits That Will INSTANTLY Reset Your Mind & Boost Energy (Without Changing Your Whole Routine!)
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This is an iHeart podcast. Okay, question. What is the best and worst way to communicate with friends? Obviously messaging. I mean, it's great, but it can go off the rails. There have been times I opened up a group chat and saw 200 messages and by the time I caught up, I still didn't know what the plan was. Well, WhatsApp can help. First, you can message privately with everyone and you can edit messages, create polls, do pinned messages and send invites. Plus, photos and videos look better. It's time for WhatsApp message privately with everyone. This episode of On Purpose is brought to you by Chase Sapphire Reserve. I believe that travel is one of the greatest gifts that we've ever been given, and Chase Sapphire Reserve has been my gateway to the world's most captivating destinations. When I use my Chase Sapphire Reserve card, I get eight times the points on all the purchases I make through Chase Travel and even access to one of a kind experiences. Experiences like music festivals and sporting events. And that's not even mentioning how the card gets me into the Sapphire Lounge by the club at select airports nationwide. Travel is more rewarding with Chase Sapphire Reserve. Trust me. Discover more@chase.com Sapphire Reserve cards issued by JP Morgan Chase Bank, NA Member, FDIC, subject to credit approval terms apply. On ebay Every find has a story. Like if you're looking for a vintage band tee. Not just a tee, but the band tee. You wore it everywhere until your ex stole it. Now you're on ebay and there it is. Same tee from the same tour. The things you love have a way of finding their way back to you. Especially on ebay. Where else can you find that mint trading card you searched everywhere for? Or your first car, the one you wish you never sold? It has to be ebay. Shop ebay for millions of finds, each with a story. EBay things people love. If you're watching right now, it means to me that you're ready for a reset. You're ready for a clean out. You're ready for a refocus. Maybe you're like, Jay, I just need to press that reset button so that I can restart and focus in the direction I want to go. I have used each of these habits to reset when I've been tired, low on energy, feeling no momentum, and feeling no motivation. And I have no idea how anyone functions without them. In seven days, you'll notice that these habits don't fight your life. They fit inside it. Each one meets you in the exact moment your mind starts to spiral. They don't demand more Time, they reclaim the time your stress is already stealing. Small habits don't just change your days, they change the way your days feel. The number one health and wellness podcast, Jay Shetty. Jay Shetty. The one, the only Jay Shetty. I have no idea how people get through their day without these habits. We all experience so much stress every day. Whether you're running late for work or a family member is creating drama, or you just had a falling out with a friend, these habits help you emotionally regulate no matter where you are. You can do these in bed, at home, in the car, on a bus or train, even in the bathroom. Number one, breath work. Specifically the three, breath reset. We've all heard about breathing, we've all talked about breathing, but we don't realize the value it actually offers. I remember my first day of monk school when I saw a young monk teaching younger monks and I was observing from afar. I then spoke to him afterwards and I asked him what he was teaching. He said it was their first day of school. And I said, well, what did you teach them on your first day of school? He said, well, what did you learn on your first day of school? I said, I think we learned like 1, 2, 3 or ABC. I can't even remember. He said, well, I was teaching them how to breathe. And I said, wow, that's incredible. And he said to me, this 10 year old, 11 year old monk, he said to me, when you're happy, what changes your breath? When you're sad, what changes your breath? When you're stressed, what changes your breath? He said, your breath is connected to every emotion you experience in life. Your breath is the only thing that stays with you from the moment you're born to to the moment you die. Your country you live in change, your family changes, your friend will change, but your breath is always there with you. He said to me, if you learn to master your breath, you'll master your life. We undervalue how useful our breath is in managing emotion, in regulating stress. Here's when to use this trick. When your phone buzzes with a message that makes your stomach drop, when you're stuck in traffic and you're already late, when you're about to say something you'll regret, here's what I want you to do. Take three deliberate breaths. In for four seconds and out for six. The long exhales stimulate the vagus nerve, lowering heart rate and cortisol. It's the biological equivalent of of hitting save before your emotions crash the file. And I know what you're thinking. Do you have heard it before. Three deep breaths. It didn't solve the problem. I still had an argument with my partner. Here's the reality. It doesn't fix the problem. It fixes the state you're in while facing the problem. Running late for work, Take a deep breath. Stuck in traffic. Take a deep breath. Disagreement with your partner. Take a deep breath. An email you can't stop rereading, Take a deep breath. When you're blamed for something small or ignored for something big. Take a deep breath. When the phone doesn't buzz, when the message doesn't come, when the plans fall apart, Take a deep breath. When you're halfway through explaining yourself and realize you don't need to, take a deep breath. When you feel like you're falling behind, falling short, or just falling apart, take a deep breath. Because that breath is a border between reaction and response, between who you were a second ago and who you still have time to be. You don't need to fix the moment. You just need to pause inside it. Think about all the times you've said something you didn't mean. Think about all the times you've looked back on a moment and thought to yourself, I could have done that better. That breath allows you the ability to make something out of a bad situation. It is bad. The breath doesn't make it better. You are late. The breath doesn't make it better. It just allows you to not make more mistakes. It stops you from taking things down the wrong angle. Breathwork to me has been my companion. Whether I'm about to go on stage and I'm nervous, or when I'm running late. I'm in the back of an Uber and I know I'm going to be late for this meeting. That's really important all the way through to when I feel like I'm having an argument with someone I care about or even someone that's new to my life, it's really powerful. Even if you think about working out, what allows you to lift more? Your breath, Right? What allows you to function when you're running? Your breath. If you think about athletes, they can run for the amount of time they can and exert the energy they can because they monitor their breath. If you think about singers who hit incredible notes, musicians who play wind instruments, they can hit those because of the control of of their breath. So much beauty in life exists because of the control of our breath. Even if you look at boxes, they can hit with more energy, more precision when they master their breath. Breath is the single most underestimated tool and asset that each and every one was gifted with since the moment we were born. It can manage stress, it can give you energy, refocus you, make you present. If you invest in one habit this month, this year, focus on breathing. It will change the way you sleep, change the way you work out, change the way you eat. It's such an undervalued part of human life and you don't have to pay for it. And it's easy to learn. Breathe in for four and out for six to start. Number Morning light. No scroll when you're already scrolling before you've even left bed. Here's how it go outside, outside of your doorway, outside onto the lawn, outside onto your back tiny balcony. Whatever it is, even just a window for two to five minutes, expose yourself to natural light. Morning sunlight aligns your circadian rhythm. This is chronobiology in practice. Your body clock resets through your eyes. Why does this matter? You stop starting the day in comparison and chaos. Light before screens tells your brain it's morning, not a crisis. Think about this. Most of us don't wake up to light. We wake up to sound. And that sound is usually an alert or an alarm. Now let's talk about those two words. You need an alert when you need to be jolted. You need an alarm when there's an emergency. Every day we wake up in a state of emergency because we wake up to an alarm. The alarm triggers you to wake up with stress, with pressure, maybe even feeling tight chested. And all of a sudden you grab your phone in that moment and now you have everyone telling you what you didn't do yesterday, what you've got to do today and what you forgot to do last week. We start our days at zero. If you slept well. And now when you pick up your phone, you've added news, negativity and notifications, you're at a minus three. And then you add noise to it, minus four. For the rest of your day, you're simply trying to climb up back to zero. And you may be saying, jay, I don't live in a sunny climate outdoors. Being in the light, right? Just being exposed to it. Remember, the sun and the moon and the darkness and the light were the way we knew whether it was night and day. And that's how we function today. We work in the night and sleep in the day. But before we followed that natural rhythm, the alignment you create when you don't look at your phone first thing in the morning. Just for five minutes. Just for five minutes. Your brain actually has the time to warm up. What's incredible is that ancient traditions of India talk about the practice of Surya Namaskar, which translates to sun salutations to salute the sun. This is how people started their day. It was a ritual, a practice. Today, science has proved that starting your day off with sunlight is great for your circadian rhythm. Don't underestimate this free opportunity to start your day better than stress. We all want to feel better, to have more energy and more focus throughout the day. That's why I co founded Jooni, a sparkling adaptogenic drink made with powerful ingredients like ashwagandha and lion's mane. It's designed to boost your mood, so support your focus and give you natural energy. All without the crash A New Classic Reimagined we're so excited to officially launch our new Lemonade iced tea flavor. When we created Joony, my goal was simple. I wanted to make drinks that help you feel balanced and energized without compromise. Our upgraded take on the classic Arnold Palmer is crisp, refreshing and crafted with adaptogens to support energy, functions, focus and mood, all with zero sugar. Be among the first to try it. Available exclusively@drinkjuni.com where you can use the code ONPURPOSE20 for 20% off your first order. Cheers to your daily mood boost. We talk a lot on this podcast about how physical habits affect our emotional well being. When you give your body what it needs, you create the foundation for better energy, immunity and cognition. That's what makes Groons so powerful. Groons is a new daily nutrition habit delivered in eight delicious gummies. It goes beyond a multivitamin or greens powder with 20 essential vitamins and minerals, prebiotics and dietary fiber to support gut health, immunity, cognition recovery and more. It's vegan, gluten free and free from synthetic sweeteners or dyes. And because it's in gummy form, it's more bioavailable, meaning the body actually absorbs and uses what you take. Plus, gruins is methylated, so key nutrients like B12 and folate are informs. Your body knows what to do with everything is intentionally dosed, vitamins at 100%, minerals at 25% so you get what you need in the amounts that work. Groons is simple, it tastes great and it supports a more grounded, energized version of you get up to 52% off your first order with code purpose at checkout. That's code purpose for up to 52% off your first order.
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Hey, quick question. In your family at Thanksgiving, do you go around and say what you're thankful for. A lot of families do that and it's such a great tradition. I mean, sometimes we just need to remind ourselves what's important. Family and friends, you know, real human connection. And there's no better time to find that connection than Thanksgiving. Old friends are coming into town. Reach out to them. It couldn't be easier. A quick Facebook post asking who's around. Somebody's gotta get the ball rolling, right? Maybe your high school class has a Facebook alumni group. You could even start an event. Even just going onto Facebook and commenting on friends posts can lead to a connection. Comment congratulations on a new baby, a happy birthday, or just a hey, looking good. The point is, a little connection goes a long way, but you've got to make the connection first. And Thanksgiving really is the perfect opportunity. And Facebook is the perfect platform. Happy Thanksgiving and say hello to your friends for me. Let's reconnect this holiday season with Facebook.
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Having the right people in your corner to support you is a great form of self care. Just like the friend who shows up to your housewarming party. When you get that dream home, celebrates your big promotion or goes with you on a walk to clear your mind, State Farm is there to help you feel supported. They have different coverage options, whether it be for your home, car, motorcycle, boat, or even rv. With a State Farm agent, you know someone is there to help protect what's important. And with so many coverage options, it's nice knowing you have help finding what fits for you so you can continue to celebrate all of life's biggest milestones. Go online@statefarm.com or use the award winning app to get help from one of their local agents. Like a good neighbor, State Farm is there number three. I call this the two minute tidy. Maybe after a long zoom call when your desk looks like a crime scene. Maybe when you feel emotionally cluttered but don't know why. Here's how it works. Pick one small zone. Your counter, your bag, your inbox, and give it two clean minutes. Visible order creates internal order. Small actions restore a sense of control and dopamine flow. And here's why it matters. When life feels messy, your environment becomes your mirror. Straight in the mirror. The reflection follows, right? If you looked into a mirror and it was slightly tilted, or you have one of those ones that kind of move back and forth, you're not getting an accurate reflection. That's what your space can feel like. Have you ever noticed how clearing your space empties your mind? How when you can't Focus on your work. If you clear your space, your thoughts kind of get clearer in order. If you can't focus on your work, clear your space. If you can't hear your own thoughts, clear your space. When everything feels heavy for no clear reason, clear your space. When your mood dips but nothing's wrong, clear your space. When the day feels stale, when your mind feels stuck, when your energy won't move, clear your space. When you don't know what you need, start by creating room. To find out, wipe the counter, fold the blanket, open the window, Let light in, Let air in, let you back in. Because your space is an echo of your mind, cluttered rooms equal cluttered thoughts. You can't always control what's happening inside you, but you can shape what's around you. Every time you clear your space, you tell your brain, we're safe now. Every surface you clear gives your mind permission to breathe. When I was in the monastery, I learned this statement that I want to share with you that changed my life. Location has energy. Time has memory. When you do something in the space every day, it carries the energy. And when you do something at the same time every day, it carries the memory. But sometimes our spaces, where we spend a lot of time, get cluttered. We eat where we're meant to sleep, we sleep where we're meant to work, and we work where we're meant to eat. The energy is disorganized, and so is the space. No wonder you can't focus on that table. No wonder you can't sleep in bed. Because the things that are around it, the space that's created, the energy that it holds, doesn't allow for that rest or that focus. Two minute tidy. We always say to ourselves, oh, I'll do it on the weekend. Oh, I need to find that one day to fix that space. Or I'll clean the whole house on the weekend. Two minute tidy. Just sort your desk out. You'll feel focused, you'll be ready. Two minute tidy. Just put the duvet right, you'll be ready. Two minute tidy will solve so many challenges in your life. Give it a go. Number four, the gratitude text. Here's when to use it. When you're lonely scrolling on social media, send a text instead. When you feel unseen, undervalued, or quietly angry at everyone, send a gratitude text instead. Here's how it works. Send one genuine message. No long essay. No just a few honest words. Hey, I just wanted to say I appreciate you. Studies show that gratitude boosts serotonin and strengthens emotional bonds. Here's how gratitude works. It shifts attention from what's missing to what's present. In a world of constant comparison. Gratitude is rebellion. Did someone hold the door open for you? Say thank you. Did your coffee taste exactly right this morning? Say thank you. Did a friend text you just to check in? Say thank you. Did you wake up next to someone you love or simply wake up at all? Say thank you when the sky looks ordinary but the air feels kind. Say thank you when plans fall through but peace shows up instead. Say thank you when the lesson hurt, but it taught you something true. Say thank you when nothing special happened but nothing terrible did either. Say thank you. Say thank you when it's easy. Say thank you when it's hard. Say thank you when you have enough, and especially when you think you don't. Because gratitude doesn't change what you have. It changes how you see what you have. Every time you say thank you, you remind your mind that not everything is missing. And every time you forget, life waits patiently to show you something else to be grateful for. I know gratitude sounds soft, I know it sounds weak. But studies show that when you're present in gratitude, you can't be anywhere else. If you're having an anxious thought, replace it with a grateful one. If you're having a worry filled thought, have it replaced with a thankful one. You can't live in both places at once. It's an incredible, incredible trick of the mind. Write a two minute message to one person personally, one person professionally, and if you can be expressive, be specific and be personal. If you get a message that just says thank you, that's nice. But if you get a message that says thank you so much for taking care of my friend when they were visiting and I just want you to know that they felt really loved and cared for, you're allowing that opportunity for that person to repeat that behavior. When you reward something, that person will repeat it. We reward drama by paying it too much attention. We reward stress by paying it too much attention. Let's reward good behavior. Even if it's small, when you notice it, you'll notice it more. Number five, the 22nd cold rinse. I know what you're thinking, Jay. I don't want to get in the cold. It's gonna hurt. It's terrible. Here's when to try it. When you finish your shower, just right at the end of your shower, the last 30 seconds is a great place to do it. Whatever time you shower, when you're hitting an energy slump, it's a great time to Give it a go when you're anxious before a big meeting or a call. And by the way, it can't just be cold water on your face. You don't need to get in the shower. If you're at work. When you need a reset but you can't take a break, it's a great reset. Here's how it works. In the morning or the evening, end your shower with 20 seconds of cold water. That shock floods the body with norepinephrine, sharpening focus and mood for hours. Cold exposure activates resilient circuits. A micro dose of discomfort that trains your brain for bigger stress. Here's why it matters. You start teaching yourself discomfort isn't danger. I can do uncomfortable things. This one belief, this affirmation, I can do uncomfortable things. When you prove that to yourself in the morning with 20 seconds of cold, you come out of there with so much confidence, so much clarity, ready to hit the day. It doesn't make the day better. It gives you the inner confidence of dealing with the stresses that your day will throw at you better. And it's just 20 seconds. Number six, the one sentence journal. You might have heard about journaling before, but I feel a lot of us struggle with it. You struggle with. Well, what do I write about every day you have, you struggle with, like, how much do I write? Oh my God, there's three pages here. I've only got three paragraphs, maybe even less. Three lines. I want you to try the one sentence journal. Here's when to use it. When you're lying in bed replaying conversations or worrying about tomorrow, when your thoughts feel heavier than your day really was. Here's how it works. Write one. Today I noticed. That's it. This simple cognitive reappraisal helps your brain file away experience instead of looping it. Here's why it matters. Your brain doesn't need a perfect ending to rest. It just needs closure. Today I noticed that gratitude isn't a grand gesture. It's a glance you decide to linger on. Tomorrow I'll notice something else. The way someone laughs. The shape of the moon, the way life keeps offering tiny miracles disguised as ordinary moments. Today I noticed how quiet the morning is before I look at my phone. Today I noticed how good the first sip of tea was when I'm not multitasking through it. Today I noticed the barista knew my name and that it made me smile more than I expected. Today I noticed my friends laugh on a voice note they sent to me. Today I noticed a song I've played a hundred times and still makes me feel something. Today I noticed I complain about the weather no matter what it's doing. Today I noticed how nice it felt when someone asked how I was and really waited for the answer. Today I noticed how much of life happens while I'm staring at a screen. It's not profound. Just practice. The practice of looking up instead of scrolling down. Of paying attention before life becomes background noise. Of realizing that small moments don't stay small unless you ignore them. The truth is, noticing won't fix your life, but it will remind you that it's already happening right now, in the middle of your ordinary day. Number seven the 32nd future you check in. Here's when to use it when you're about to say yes to something you don't want to do, when you're debating one more drink, one more scroll, or one more online order, here's how it works. Pause and ask. Will future me thank me for this? That question activates the prefrontal cortex, the rational part of the brain, interrupting impulse circuits. Here's why it matters. It reminds you that discipline is isn't self denial, it's self respect. Delayed by 24 hours. Will future me thank me for hitting snooze again or getting up and taking care of the day before I get behind? Will future me thank me for saying yes to everything, or for finally saying no and sticking to it? Will future me thank me for spending money to feel better, or for saving it so I can actually be better later? Will future me thank me for sending that message in anger, or for breathing before replying? Will future me thank me for scrolling through other people's lives, or for living my own for a few quiet minutes? So before you decide, before you speak, before you spend, before you scroll, ask once softly. Will future me thank me for this? In seven days, you'll notice these habits don't fight your life. They fit inside it. Each one meets you in the exact moment your mind starts to spiral. They don't demand more time. They reclaim the time your stress is already stealing. Small habits don't just change your dates. They change the way your days feel. If you love this episode, you will also love my interview with Charles Duhigg on how to hack your brain. Change any habit effortlessly and the secret to making better decisions look, am I.
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Hesitating on this because I'm scared of making the choice Because I'm scared of doing the work? Or am I sitting with this because.
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It just doesn't feel right yet? This episode of On Purpose is brought to you by Chase Sapphire Reserve I believe that travel is one of the greatest gifts that we've ever been given and Chase Sapphire Reserve has been my gateway to the world's most captivating destinations. When I use my Chase Sapphire Reserve Card, I get eight times the points on all the purchases I make through Chase Travel and even access to one of a kind experiences. Experiences like music festivals and sporting events. And that's not even mentioning how the card gets me into the Sapphire Lounge by the club at select airports nationwide. Travel is more rewarding with Chase Sapphire Reserve. Trust me. Discover more@chase.com Sapphire Reserve cards issued by JP Morgan Chase Bank NA member FDIC subject to credit approval terms apply. You're juggling a lot. Full time job side hustle, maybe a family. And now you're thinking about grad school. That's not crazy, that's ambitious. At American Public University, they respect the hustle and they're built for it. Their flexible online Master's programs are made for real life because big dreams deserve a real path. Learn more about APU's 40 plus career relevant master's degrees and certificates at APU APUS. Edu APU built for the Hustle Lately, I've been trying to be more intentional, even with small decisions like cooking at home instead of ordering out. It's simple, but it helps me save for things that truly matter. That's why I love the State Farm Personal Price Plan. It lets you bundle home and auto insurance to create an affordable price that fits your needs. It's one of those thoughtful choices that support the life you're trying to build. Talk to a State Farm agent today to learn how you can choose to bundle and save with the personal price plan. Like a good neighbor, State Farm is there. Prices are based on rating plans that vary by state. Coverage options are selected by the customer. Availability, amount of discounts and savings and eligibility vary by state. This is an iHeart podcast.