← On Purpose with Jay Shetty
On Purpose with Jay Shetty
Do This Every Morning to Boost Energy & Stay Focused (3 Minute Habit to Kickstart Your Day)
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- [00:02]
Jay Shetty
This new year, why not let Audible expand your life by listening? Explore over 1 million audiobooks, podcasts and exclusive Audible originals that'll inspire and motivate you. I've been listening to Never Split the Difference by Chris Voss Listening on Audible can help you reach the goals you set for yourself. Start listening today when you sign up for a free 30 day trial at audible.com purpose or text purpose to 500500 that's audible.com purpose or text purpose To 500500 Sometimes life can seem hard and tough to navigate, but what may seem like the smallest tasks, such as getting out of bed or even brushing your teeth, should be celebrated as a win. And State Farm is here to help you celebrate all your wins. The State Farm Personal Price Plan helps you create an affordable price just for you. Talk to a State Farm agent today to learn how you can 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. Claude is the AI assistant from Anthropic that millions of people have turned to because it just feels different. Not only is Claude an industry leader in writing and coding, but it's been designed with special attention to its character, a field of AI research that enhances empathy and emotional intelligence. That's why Claude has become the if you know, you know choice for personal reflection, relationship advice, vision boarding, and so much more. Try Claude for free at Claude.com that's C L-U--E.com and feel the difference firsthand. Hey everyone, it's Jay Shetty and I'm thrilled to announce my podcast tour for the first time ever, you can experience on purpose in person. Join me in a city near you for meaningful, insightful conversations with surprise guests. It could be a celebrity, top wellness expert, or a CEO or business leader. We'll dive into experiences designed to experience growth, spark learning and build real connections. I can't wait to meet you. There are a limited number of VIP experiences for a private Q and A, intimate meditation, and a meet and greet with photos. Tickets are on sale now. Head to jshetti Me Tor and get yours today. Listen to this carefully. Rest isn't a luxury, it's a necessity. So many people will forego rest in order to be more productive, in order to be more effective, in order to be more efficient. Not realizing the quality of their work is dwindling, not realizing the efficiency of their work is going down, not Realizing that their productivity is decreasing. If you keep going, I promise you, you're not making great stuff. The number one health and wellness podcast, Jay Shetty. Jay Shetty. The one, the only Jay Shetty. Hey, everyone. Welcome back to On Purpose. I'm your host, Jay Shetty, and I am so grateful that you've joined me today. I wanted to start by saying that I want you to leave this episode knowing how you don't have to feel drained. I know that you're carrying a lot. I know that it feels heavy, and I know that it's felt that way for a long, long time. But you don't have to carry someone else's baggage. You don't have to push someone else's rock up a hill. You don't have to climb the mountain that others want you to climb. And today's episode is all about how you can break free from feeling drained and exhausted all the time, to actually feeling energized and feeling present. And the principles and insights and ideas I'm going to share with you today. If you can just start putting one into practice, you. You will see your life change. So the first thing that I want to talk about is you have to start focusing on progress and the process, not perfection. So many of us are addicted to perfection, and maybe we became that way because of our parents. Maybe you were the kid who got 9 out of 10 and your parents asked, why didn't you get 10 out of 10? Maybe you're the kid who always tried their best, but that was never good enough. If you didn't finish above everyone else. Maybe you were the kid that would create something new and interesting and unique, but it didn't look perfect. Or maybe it came to you later on in life where you felt the pressure to dress a certain way, to present yourself a certain way, because everyone else was, and you've never felt perfect enough. But the truth is, anyone who's aiming for perfection doesn't get there by focusing on perfection. They get there through iterating and shifting the process and focusing on progress. When we say practice makes perfect, practice is all about process and progress. And what we need to do in order to do that is we have to break large projects into smaller, achievable tasks. We need to learn to celebrate small wins and milestones rather than waiting for the final result. We have to allow ourselves to make mistakes, embrace imperfection, and significantly reduce the mental and emotional strain, reduce unnecessary pressure, increase satisfaction with progress, and prevent emotional fatigue from perfectionism. What I want you to do is for the next seven days, I want you to start something without the pressure of it feeling perfect. Or even better than that, the next time you get asked to do a presentation, aim for 70%. Do you know that at college if you get 70%, I remember, at least in London, that's a first class degree. It's a first class standard. Anything above 70. So whether you got 70 or 99, you got a first class degree. But today we even feel that 99 isn't 100, right? We even feel 99 is not perfect. Start growing and building something up to 70%. Launch it at 70%, write it at 70%, record it at 70%, post it at 70%. Everything needs to just be 70%. And what you'll find is that the more you release at 70%, the better you'll get at moving from 70 to 100. The problem is we don't start, we get stuck at 0%. Because we want to be at 100%. Start at 70%. The second thing I want to talk to you about is something I call the energy leaks principle. What I want you to do is I want you to identify and plug the energy leaks. Just as a leaky bucket loses water, you lose energy through various activities, people, or habits. Identifying and addressing these energy leaks is crucial for maintaining high energy. I think we don't realize how many things we do on a weekly basis that we repeatedly do that leak our energy. It could be watching your favorite team lose every weekend. You lose energy every time they lose, but you still turn up to watch. Maybe you lose energy when you spend time with the same people every week. Maybe you lose energy when you eat that same thing for lunch and then you have a slump for the rest of the day. We all repeatedly do things that waste, leak, or lose energy for the next three days. I want you to become a master at knowing where your energy's leaking. I want you to become really conscious and aware of where you're losing energy so that you can actually change it. So the first step is evaluating toxic relationships or draining social interactions and setting a boundary to minimize them. As soon as you leave a group of people or you leave a place you go to often, ask yourself, how do I feel? Do I feel energized or do I feel drained? Do I feel enthusiastic or do I feel tired? How do you feel after a group of people? It's almost like when we leave a movie theater. You'll ask yourself, hey, did we like that movie? Nah, it wasn't that great, was it? It wasn't. You know, the characters were off, the plot was off. I didn't really like the ending or when you go to a restaurant with friends, it's really natural to rate that restaurant. I love the pasta, but I didn't love the pizza so much. And the starters were great, but I didn't love the mains. Right? It's a really normal conversation. We evaluate and then we know whether we're going back to that restaurant again or we know whether we'll never ever go back ever again. But we don't do the same with people. And I'm not saying to be critical or be condescending. It's to evaluate how we feel. Is that a place? Is that a person I want to revisit? That's the question. Is that a place or a person I want to revisit? What will happen if and when I revisit? Chances are if I've done this long enough, I already know the result. So if I'm going to do it, I better be fully aware. I better actually be totally conscious of how I'm going to feel when I leave. The second thing is Limit time wasting activities. Identify activities that deplete your energy without providing much return could be Scrolling on social Media Too many unnecessary meetings this is something I really want you to think about. If you have a zoom call after the zoom call, ask yourself, could that have been a phone call? Now after a phone call, ask yourself, could that have been a email? Now if it's an email, ask yourself, could there have been a text? A slack message? Always ask yourself whether the meeting you're in is actually a powerful use of your time. And I also find that it's so interesting that our schedule has defined meetings to have to be 30 minutes or 60 minutes. But why can't they be 10? Why can't they be 15? How many times have you sat in an hour long meeting and thought to yourself, this should have been a 10 minute phone call, this should have been a three minute email. This should have been a 30 second Slack message. But we still schedule meetings. Imagine you looked at your schedule today for the next week and just reevaluated what really was worth a one hour meeting. So many hours are wasted in the workplace because we think everything needs to be a meeting. Everything needs to be a zoom call. Everyone's on it and everyone's just sitting around. There's two people having a conversation. Only two people are talking, but there's 20 people on this zoom. Is it necessary? Is it needed? Are we really being as productive, effective and more importantly, are we protecting our energy? Ask yourself, could the zoom have been a phone call? The phone call been email? The email been a slack message? Are we using our time wisely? And if you're scrolling on social media, why not read a book? If you don't want to read a book, why not read an article? If you're not reading an article, why not read some poetry? What is it that you can do that satisfies that satiates that thirst that you have to want to learn, to want to see something, to want to be entertained? I want it too. One of the things I try and do is I leave books open in different places in my home that I'm likely to sit down with my phone and I've created a specific phone area. It's in a space that I get ready and I try to leave my phone there throughout the day so that that's the only area I use my phone. It's almost like what a landline used to be, right? Your landline wasn't something you could carry everywhere with you and life went on just fine. Right? It's really interesting. I think a lot of us are like, well, I need to respond right now. But we didn't for years and we don't with our laptops. So what if you treated your phone like a landline? It stayed in that place. If you wanted to use it, that's where you went. And try and make it an uncomfortable place. I've made mine a place where I have to stand to use it because I know if I sit down and use it, I could be on it for hours. And I don't want that because it's a energy depleting task. It's an energy depleting space. The third step in this is decluttering your environment. A cluttered workspace or home can drain your energy by creating mental overload. Keep your surroundings organized and calm. I think so many of us feel that we feel overwhelmed mentally because our spaces are overwhelming, right? Our spaces are overly loaded up. Our spaces are so busy that our mind feels busy. How many times have you ever felt that that you feel busy on the inside? Because everything's crazy and chaotic on the outside. So our outside energy has a big impact on how we conduct ourselves, how we value ourselves, how we see things. And it's definitely something to pay attention to and look out for. The next principle is the boundaries for energy principle. Set clear boundaries to protect your energy. Without boundaries, it's easy to become over committed, which is what leads to burnout Establishing clear limits in work, social life and personal time will protect your energy. Now one of the biggest mistakes I think we make is is that our social life infiltrates our work life. We're scrolling, we're messaging, we're commenting on Instagram during our work hours and then guess what? Now work infiltrates our social life. We're now emailing, working, making posts or whatever we do. Also when we're at home, when we're in our space, it's so, so so important to set clear work hours, especially if you work remotely and stick to them. Turn off notifications after hours to reduce the temptation to work beyond your time and do the same when you're at work. Respect both spaces. I think that's the interesting thing. We don't respect home and we don't respect work, right? We don't give ourselves the time we need. We don't give ourselves the actual space we need. In either place, we're constantly bleeding and blending the lines. It's really important to protect those boundaries. Sometimes life can seem challenging and overcoming problems can seem impossible. But when you focus on your problems, it can keep you from seeing the good in your life. One thing that helps me when I need a change in perspective is acknowledging the small wins in life. I encourage my team to pay attention to small wins because it helps them see positive outcomes and the steps that they they're achieving on the road to a bigger goal. Use the power of small wins to shift your outlook and you will start to see positive changes. State Farm is also there to help you find personal wins and celebrate the small things in life. The State Farm Personal Price Plan helps you create an affordable price just for you. Talk to a State Farm agent today to learn how you can 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. You've probably been hearing about AI everywhere and we all need to be mindful of the tools we trust in this new chapter of technology. Claude is the if you know, you know AI assistant that just feels different. While other AIs often sound like robots, Claude is being created with special research that informs its character, meaning that Claude just gets it when it comes to empathy and emotional intelligence. That's why millions of people are turning to Claude for parenting tips, dating advice, mindful habits like journaling, budgeting, and so much more. Claud has been thoughtfully crafting by anthropic and its team of researchers whose mission is to design the most capable and secure systems that place people at the center. You can try Claud for free today at Claude.com that's C L A-U--E dot com. Have you ever gotten sick on a very expensive, very non refundable family trip? Amazon One Medical has 247 virtual care so you can get help no matter where you are. And with Amazon Pharmacy, your meds can get delivered right to your hotel fast. It's kind of like the room service of medical care. Thanks to Amazon Health care just got less painful. The next principle is one that sounds like it should be obvious but is counterintuitive. It's called the rest is productive principle. Understand that rest is an active strategy for energy. Listen to this carefully. Rest isn't a luxury, it's a necessity. Rest isn't an option, it's a priority. Rest isn't something we should be hoping for, it's something we should plan for. Rest is something we all need and deserve. It's so interesting to me that so many people will forego rest in order to be more productive, in order to be more effective, in order to be more efficient. Not realizing the quality of their work is dwindling. Not realizing the efficiency of their work is going down. Not realizing that their productivity is decreasing. If you keep going, I promise you you're not making great stuff. If you keep pushing, I promise you you're not making anything better. And if you keep on doing it, I promise you it's not sustainable. We have to learn to realize rest is productive. Rest is effective. Rest is strategic. So what do you need to do? Schedule rest periods. Include deliberate rest and downtime in your calendar. Whether it's a 30 minute nap, the weekend off or an evening of relaxation, it's so easy to skip these. Most people don't even take their annual vacations and annual leave because they think they have too much to do. Not realizing that we do it less well. We take longer to do short tasks. We have to work harder to do easier things. We get weaker and weaker when actually rest would have made us stronger and sharper. It's also really important to set recovery time after work. After intense work sessions or meetings. Take time to reset before jumping into your next task. I promise you it will actually make you better. I think that's the point. A lot of people think, well, I don't have time to rest. Well actually if you took time to rest, everything else would become quicker, faster, simpler, easier. That's the Point. And also it's about mindful rest. Rest that actually helps you rejuvenate, not just switching off. The next principle is essentially the art of saying no. Principle Learning to say no is a vital skill. Every yes takes up time and energy. So saying no to low priority things is essential to conserve your energy. And how do you say no? You have to practice it. Start small. Say no to non essential meetings, events, tasks, things that don't align with your bigger goal and filter opportunities. Ask yourself, will this energize me or deplete me? Often we look at our calendar and we say, oh, there's nothing on that evening. Sure, I'll be there. But we didn't actually evaluate the thing we're actually going to, right? Do I want to go to that thing? Does that thing actually energize me? Do those people energize me? We waste so much energy and we burn out because we look at things as time, not energy, right? We live in a time management world, not in an energy management world. So if we have time for something, we'll do it, not asking ourselves, do we have the energy for it. So here's a quick way to think about it. Every time someone invites you to do something or someone invites you to attend something, ask yourself, not only do I have the time, but secondly, do I have the energy? And do I know what kind of energy that event's going to demand? Maybe it's going to demand for you to be extroverted, to meet lots of people, to shake hands, to smile, to make eye contact, and you don't want that. You really need a break. I've noticed this in my own life sometimes where I say no to something not because I don't want to go, it's because I can't take the energy I'd like to go with. So the power of saying no is extremely important. This one I love as well. The small wins principle. Celebrate the little victories. Celebrating small achievements can have a significant impact on your motivation and energy. They create a sense of momentum, making larger tasks seem more achievable. Break larger tasks into bite sized goals and make those goals your milestones that you celebrate. One of my favorite things to do with my team is something that we call weekly wins, where every week we'll sit down and we'll go through everyone's weekly wins and it will blow your mind what people think of, what they come up with, what they value. It teaches you so much about each other and I think we often undervalue how much we can Learn from that kind of a system. Hey everyone, it's Jay Shetty and I'm thrilled to announce my podcast tour. For the first time ever, you can experience on purpose in person. Join me in a city near you for meaningful, insightful conversations with surprise guests. It could be a celebrity, top wellness expert, or a CEO or business leader. We'll dive into experience experiences designed to experience growth, spark learning and build real connections. I can't wait to meet you. There are a limited number of VIP experiences for a private Q and A, intimate meditation and a meet and greet with photos. Tickets are on sale now. Head to Jeddy Me Tor and get yours today. One of my favorite ways to manage my energy is is to do a personal energy audit. Track your energy levels throughout the day for one week and identify your natural peak energy windows mornings, afternoons, evenings and note when you feel drained or fatigued. And create a personalized daily schedule that aligns with your high energy periods. So like I know that the morning hours from like 9am to till 2 to 3pm I am my best self. I'm going to do my hardest tasks in that time. So if it's writing my book, I'm doing it in that time. If it's my big podcast interviews, I'm doing it at that time. If it's studying and research, I'm doing it at that time. But I can do social meetings, I can do other meetings all after that time because it doesn't rely on my creative energy and my focus energy in the way those tasks do. I think so many of us when you look at your day, it's all over the place. Maybe you've got your best energy at 4pm but you're doing the least important thing. Maybe you've got your worst energy at 9am and you're doing the most important thing and it constantly works like that. So find a way just to focus on when do you feel the most energized? I think we live in this world where everyone's like I'm a morning person, I'm an evening person, but we gotta figure out what it is for us rather than pressurizing ourself to be one or the other. The other thing is having a break and energizing ritual. Implement a 30 minute recharge cycle where every 30 minutes of work is followed by a 5 minute active break. This also helps you avoid feeling distracted doing that 30 minutes because you know you have it coming up and it helps you avoid mental fatigue and keeps your energy flowing. So it could be a 5 minute active break like stretching, walking, going and grabbing some water, breathwork, looking out of a window, having a conversation. Right. Making those different activities during that break. So after every 30 minutes, take that five minutes. Could be a couple of minutes of meditation. It's a really, really simple way to maintain your energy. I really hope that you're going to try these out. I really hope that you put them into practice. And I really, truly hope that you get the benefit of recognizing that you deserve rest. You deserve a break. I hope you'll take one. I'm a big believer in starting with simple, easy actions that build momentum. Whether it's making your bed or taking a few minutes for yourself in the morning, these little wins can boost your energy and focus. Today I I want to talk about how those small wins add up and how even something as simple as a body scrub can make a big difference in how you feel. Let's dive in. I always talk about small wins. I'm a huge believer that when you knock out little tasks, first thing, it sets the tone for the rest of your day. This could be something as simple as making your bed, getting that first cup of coffee or whatever it is, taking care of your body. One of the easiest wins for me and something that's made a huge difference is starting my day with a simple self care routine. Now, I'm not talking about spending 30 minutes in front of the mirror doing all kinds of complicated skincare stuff, but just a few simple steps that make me feel fresh, clean and ready to take on the day. One of those steps using the Dove Men plus Care Body and Face scrub. It's quick, it's easy, and it helps me start the day feeling refreshed. Here's the thing. We often overlook how much our skin can affect how we feel. If you're feeling sluggish or tired, just a quick scrub in the shower can be a game changer. Now let's talk about why this actually works. Self care isn't just about looking good. It's about feeling good. When you feel refreshed and ready to go, it boosts your energy levels and and your focus. A lot of times we try to find external sources of energy, whether it's caffeine, energy drinks, or just pushing through. But we often forget that taking care of your skin is where your real energy starts. Here's what I've learned. When I take a few minutes in the morning to refresh my body and mind, I feel better. And no, I'm not talking about a complicated routine or taking up a ton of Time. It's about simple habits that make a big impact for me. Using the Dove Men plus Care Body and Face Scrub is part of that. It's an all in one product that saves me time. It's easy to use and it leaves my skin feeling great. When my skin feels good, I feel good and that translates to more energy. I use it in the shower three to five times a week. You apply it to wet skin, rinse it off and follow up with whatever body wash or cleaning bar you like. That's it. It's super simple, but it makes a real difference. The Dove Men plus carebody Face Scrub clears away dirt and grime, gives my skin that fresh feel, and it's one thing less I have to worry about. It's about simple habits that make a big impact for me. Using the Dove Men Care Body and Face Scrub is part of that. It's an all in one product that saves me time, it's easy to use and it leaves my skin feeling great. When my skin feels good, I feel good and that translates to more energy. I use it in the shower three to five times a week. You apply it to wet skin, rinse it off and follow up with whatever body wash or cleansing bar you like. That's it. It's super simple, but it makes a real difference. The Dove Men plus Care Body and Face Scrub clears away dirt and grime, gives my skin that fresh feel, and it's one less thing I have to worry about. Now here's something that I think is key. You can't just focus on keeping your energy high all day. If you're pushing yourself too hard and not making time to rest, eventually you're going to crash. Rest isn't a luxury. It's a part of staying energized. It's all about balance. I know some people talk about powering through the day and grinding it out, but to be honest, the most successful people I know are the ones who are good and at taking breaks and making time to reset. If you don't give your body and mind a moment to recharge, eventually you're going to burn out. In fact, I think the key to staying energized is learning how to refuel when you need to and self care. Whether it's a quick shower or a few minutes of downtime is part of that process. You want to feel energized for the long haul and that means making time to refresh yourself during the day. Let's shift gears a bit and talk about how simplicity plays a huge role in staying energized. I know we've all heard that less is more thing before, but it's true. When it comes to your daily routine, overcomplicating things can lead to overwhelm and that takes away your energy. The goal here is to simplify these things and remove the extra stress that drains you. The key is to find those little moments where you can simplify your life and cut out the unnecessary clutter. Make things easy, make things efficient, and make sure you're taking care of yourself while you do it. Now, if you're wondering why the Dove Men plus Care Body Face and Scrub specifically, it's because it's so straightforward. There's nothing complicated about it. It just works. It exfoliates, it cleanses, and it leaves your skin feeling smooth and clean without drying you out. And you don't need to spend 20 minutes in the shower to feel the difference. Plus the fact that it works for both your face and your body is a huge win for me. I don't want to be running around with multiple products in the shower, especially when I'm traveling. This scrub covers both areas and it does it fast. In just a few minutes, I feel like I've given my skin the reset it needs to take on the day. So to sum up, staying energized doesn't have to mean packing your day with endless tasks or or burning the candle at both ends. The key is in the balance making time to take care of yourself, simplifying your routines and finding those small wins that set you up for success. Adding something like Dove Men plus Care Body and Face Scrub to your morning or post workout routine doesn't take long, but it makes a difference. And when you feel good physically, you're going to have more energy for the rest of your day. It's about finding those moments where you can recharge, reset, and keep moving forward without burning out. Thanks for tuning in today. I hope this helps you stay energized without overloading yourself. And hey, if you've tried the Dove scrub, let me know how it's worked for you. Or if you've got your own simple self care habits that help you power through, hit me up on socials and I'll catch you next time. Thank you so much for listening to this conversation. If you enjoyed it, you'll love my chat with Adam Grant on why discomfort is the key to growth and the strategies for unlocking your hidden potential. If you know you want to be more and achieve more this year, go check it out. Right now you set a goal today, you achieve it in six months, and then by the time it happens, it's almost a relief. There's no sense of meaning and purpose. You sort of expected it, and you would have been disappointed if it didn't happen. Sometimes life can seem hard and tough to navigate, but what may seem like the smallest tasks, such as getting out of bed or even brushing your teeth, should be celebrated as a win. And State Farm is here to help you celebrate all your wins. The State Farm Personal Price Plan helps you create an affordable price just for you. Talk to a State Farm agent today to learn how you can 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.
- [34:33]
Adam Carolla
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- [35:10]
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