The 15 Minute Morning Reset (Do This Today to Completely Recharge Your Mind and Body)

Summary

Podcast Summary: "The 15 Minute Morning Reset (Do This Today to Completely Recharge Your Mind and Body)"

Podcast Information:

• Title: On Purpose with Jay Shetty
• Host/Author: Jay Shetty
• Publisher: iHeartPodcasts
• Release Date: May 9, 2025

Episode Overview: In this enlightening episode of "On Purpose with Jay Shetty," hosted by Jay Shetty himself, listeners are guided through the significance of incorporating restful practices into their daily routines. Titled "The 15 Minute Morning Reset (Do This Today to Completely Recharge Your Mind and Body)," the episode delves deep into the necessity of rest, the barriers hindering it, and practical strategies to achieve genuine relaxation and enhanced productivity.

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1. Introduction to the Importance of Rest

Jay Shetty opens the episode by highlighting the universal need for rest amidst a hustle-centric culture. He challenges listeners to reflect on the last time they felt truly rested—not just asleep, but genuinely relaxed and at ease.

Jay Shetty [02:23]: "When was the last time you truly felt rested? Not just sleep, but real, genuine rest."

2. Statistics on Vacation Time Underutilization

Shetty presents eye-opening statistics from recent studies, emphasizing that a significant portion of Americans do not fully utilize their paid vacation time. He points out that:

• 62% of Americans with paid time off did not use all their vacation days in 2024.
• 5.5% did not take any time off at all.
• Access to paid vacations varies, with 88% of full-time employees having this benefit compared to only 40% of part-time employees.

These numbers underscore the pervasive issue of insufficient rest in the workplace.

3. Impact of Workplace Culture

Delving deeper, Shetty cites a Pew Research Center survey revealing that over 40% of U.S. workers refrain from taking all their paid time off. The primary reasons include:

• Concerns about falling behind at work.
• Guilt over coworkers shouldering additional responsibilities.

He emphasizes the critical need for a healthy work-life balance and the promotion of using earned vacation time to bolster employee well-being.

Jay Shetty [04:15]: "We all need vacations, we all need breaks. And I encourage you to take those."

4. Correlation Between Rest and Productivity

Shetty highlights research from the Harvard Business Review (2019) indicating that regular breaks can boost productivity and creativity by up to 40%. He urges listeners to contemplate the vast difference this increase could make in their personal and professional lives.

Jay Shetty [05:00]: "If you were 40% more productive and more creative, what could you achieve?"

Additionally, referencing the American Psychological Association, he notes that just 15 to 20 minutes of daily rest can significantly reduce stress hormones.

5. Overcoming Mental Barriers to Rest

Addressing the internal obstacles to taking breaks, Shetty discusses the pervasive feelings of shame and guilt surrounding rest. Many individuals question whether they "deserve" rest or if they've "earned" it, leading to self-imposed barriers that prevent them from recharging.

Jay Shetty [06:30]: "Rest is something I need, not something I need to earn."

He encourages listeners to reframe their mindset, viewing rest as a necessity akin to recharging a phone—a non-negotiable requirement for optimal functioning.

6. Practical Strategies for Daily Rest

Shetty offers actionable techniques to incorporate rest into everyday life:

a. Micro Breaks

Implementing short breaks every 60 to 90 minutes can rejuvenate the mind and body. Activities during these breaks include walking, hydrating, and briefly disconnecting from screens.

Jay Shetty [07:15]: "Put a scheduled five-minute break in your calendar every 60 to 90 minutes."

b. Box Breathing Technique

A simple yet effective breathing exercise to reduce stress:

1. Inhale for four seconds.
2. Hold for four seconds.
3. Exhale for four seconds.
4. Hold for four seconds.

Jay Shetty [08:00]: "A simple exercise like that, the NIH research shows it immediately reduces cortisol."

c. Mindfulness Practices: 5-4-3-2-1 Technique

This technique grounds individuals in the present moment by focusing on:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

Jay Shetty [17:20]: "A simple 5, 4, 3, 2, 1 technique can bring you back into your body and make your mind feel rested."

d. Tech-Free Zones and Nature Exposure

Reducing screen time by establishing tech-free zones or hours can improve sleep and reduce anxiety. Additionally, spending time in nature, even through short walks, has been shown to alleviate anxiety and depression.

Jay Shetty [19:45]: "A 10-minute walk outside will relax you more."

7. Addressing Guilt and Shame Around Rest

Shetty delves into the psychological aspects that prevent individuals from taking necessary breaks. He urges listeners to identify the root causes of their guilt and challenge the notion that rest is a reward rather than a necessity.

Jay Shetty [22:00]: "Recovery is part of an athlete's strategy. You've got to be good at recovery in order to be good to play."

He reinforces that rest enhances productivity and effectiveness, making it an integral part of achieving success rather than a hindrance.

8. Conclusion

Wrapping up the episode, Jay Shetty reiterates the importance of integrating rest into daily life. He encourages listeners to adopt the practical strategies discussed and to shed the unwarranted guilt associated with taking breaks.

Jay Shetty [25:30]: "Rest is productive. Rest is effective. Rest is a necessity, not a luxury."

He expresses gratitude to the audience for joining the conversation and motivates them to prioritize their well-being through intentional rest.

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Key Takeaways:

• Prioritize Rest: Recognize rest as essential for mental, physical, and emotional health.
• Incorporate Micro Breaks: Short, regular breaks can significantly boost productivity and creativity.
• Practice Mindfulness: Techniques like box breathing and the 5-4-3-2-1 method can reduce stress and enhance focus.
• Establish Tech-Free Zones: Reducing screen time fosters better sleep and lower anxiety levels.
• Embrace Nature: Spending time outdoors, even briefly, can improve mental well-being.
• Challenge Mental Barriers: Overcome feelings of guilt and shame associated with taking breaks by reframing rest as a necessity.

By implementing these strategies, listeners can achieve a balanced, productive, and fulfilling life, fully recharged to tackle daily challenges with renewed energy and clarity.

Transcript

[Jay Shetty]

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[Jay Shetty]

Feeling stressed and your head is spinning, try this out because the Journal of psychology in 2020 found that mindfulness reduces anxiety by up to 58%. Imagine if you were 58% less anxious. The number one health and wellness podcast. Jay Shetty.

[Claude]

Jay Shetty. He won the only Jay Shetty.

[Jay Shetty]

Hey, thank you so much for coming back to on purpose to listen, learn and grow. Today's episode, as you know it, is all about finding that reset. Finding that deep rest, that boost that we so need. Let me start by asking you a question. When was the last time you truly felt rested? That you truly felt relaxed? You truly felt free? Not just sleep, but real, genuine rest. That low heart rate, that calm, that deep breath naturally. I want you to try and lock into it right now. Inhale and exhale. We all need rest. But in our hustle centric culture, it's become harder and harder to find deep rest. And in our stressful schedule, it can be so manic to Try and find rest or a boost of energy even in the day. It's become so hard that in the United States, a significant number of workers don't fully utilize their annual paid vacation time. According to a 2024 study, 62% of Americans were with paid time off did not use all their vacation days, with 5.5% not taking any time off at all. Access to paid vacation varies across different sectors. In 2024, 88% of full time employees had access to paid vacation, whereas only 40% of part time employees had the same benefit. But here's the interesting part. The underutilization of vacation time is often attributed to workplace culture. A Pew Research center survey found that more than 4 in 10 U.S. workers don't take all their paid time off, with reasons including concerns about falling behind at work or feeling guilty about co workers taking on additional work. And this trend obviously highlights the importance of encouraging a healthy work life balance and promoting the use of earned vacation time to support employee wellbeing. Now, here's the top line. We all need vacations, we all need breaks. And I encourage you to take those. And at the same time, in this episode, I want to give you practical, actionable steps to to find that break. Find that relief in the everyday while you're building up and waiting for that vacation. It's so important to find that rest in your day. We all know that there's a big impact and correlation between daily rest and productivity, mental health and physical health. Harvard business review in 2019 found that regular breaks increase productivity and creativity by up to 40%. Just think about that for a second. If you were 40% more productive and more creative, what could you achieve? What would the difference be in your output? What would the quality of your output be? That's nearly half more productive and creative. You could save half the time that you spend struggling, feeling overworked, feeling feeling overwhelmed, feeling stressed to actually be more effective, right? Think about that. 40% more productive and creative. And according to the American psychological association, just 15 to 20 minutes of daily rest can reduce stress hormones significantly. Just 15 to 20 minutes. But as I said earlier, we're blocked by something. We're blocked by the shame and guilt. Do we deserve rest? Have we earned it? Have we done enough? We're worried that our co workers may take on more work. And some of us are worried that when they travel, we take on more work. So we're blocked by these ideas, these mindsets that we've created that we need to let go of, that we need to push away because without rest, without recovery, it's extremely, extremely difficult to make a difference. So imagine if 15 to 20 minutes a day could change everything. And imagine if you had 40% more creativity and productivity, what could you achieve? But where does that pressure come from? The fact that we think we need to achieve rest is the challenge. That's the problem. The fact that we believe we need to earn rest. Rest is not something you earn, it's something you need. It's something you actually need. It's almost like saying, does your phone get charged when it's earned the charge? No. It's used energy and therefore it needs to charge. You don't look at your phone and say, you've earned a recharge. Today you've deserved a refuel. Today you've worked for it, right? You've worked so hard today I'm going to put you on charge. No, we know that our phone needs charging. We're aware that our phone needs recovery. We're aware that our phone needs an update or a refuel or whatever it may be. But so many of us will spend so much time and energy feeling shameful and guilty for giving ourselves a break, for giving ourselves a moment of rest or recovery. I want you to remove that guilt. I want you to remove that shame. You don't deserve rest. You didn't earn it. You need it. Your body physically needs it. Your mind mentally needs it, your soul spiritually needs it. Your emotions need it. Right? We actually need it. So I want to start there and I want you to almost repeat after me, Rest is something I need, not something I need to earn. Rest is something I need, not something I need to earn. Rest is something my body needs, not something I need to earn. We need to get really, really clear on that. Because when we get clear on that, we don't cancel our vacations, we don't skip rest, we don't compromise on sleep. Because we realize our body and mind need it. Now, what I want to share with you are some practical tips as to how you can do that in your day to day. As you're building up towards a vacation, as you're looking forward to something in the summer, what do you do on a weekly and daily basis? Here's one that's really important. I want you to set a habit of a micro break. Think about your calendar. In your calendar, you're constantly putting in meetings. And if your calendar looks anything like mine, it's meeting after meeting after meeting. Here's an actionable every 60 to 90 minutes, take a two to five minute break and put it in your schedule. Literally put a scheduled five minute break in your calendar every 60 to 90 minutes. And in this break, you're going to walk, look out of a window and you're going to drink some water. You're going to get hydrated, you're going to look out into the distance, not look at your phone, look outside of a screen and you're going to walk, you're going to move.

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[Jay Shetty]

Of Illinois found that brief breaks dramatically boost focus. A lot of us say to ourselves, okay, I will wait till the end of the week. I'll wait till the end of the month. I'll wait till the end of the quarter. And sometimes you can be waiting forever. We have to train ourselves to create regular breaks. And I would even argue that when you're planning your year out, you need to schedule your vacation time. Even if it's a long weekend, even if it's just a day break. Whatever it's going to be for you, we need to schedule it out. You need it every quarter to take a small break. You need that vacation once a year, right? To be totally switched off. It makes a huge difference. The second one that's been huge for me is intentional breathing exercises. One of my favorite actionable tips is the box breathing technique where you inhale for four seconds, you hold for four seconds, you exhale for four seconds, and you hold for four seconds. Let's try it out together. Inhale, 2, 3, 4. Hold, 2, 3, 4. Out, 2, 3, 4. Hold 2, 3, 4. A simple exercise like that, the NIH research shows it immediately reduces cortisol. Sometimes what's really interesting about our overwork and not taking a break is our cortisol levels are going through the roof. The reason we're struggling with weight loss or weight control, the reason we're struggling with the tension in our body. So much of it comes down to stress and a few simple breaths in can begin to relieve you of that stress, to relieve you of that pressure, to relieve you of that tension. And I would encourage you to try it out simply when you're feeling stressed. You know you can't take a long break right now. Just try box breathing.

[Claude]

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[Jay Shetty]

Now. One of my favorite personal techniques when it comes to this is to spend time in a mindfulness practice. And my favorite, favorite, favorite technique is called the 5 4, 3, 21 technique. In this technique, when you're feeling stressed and your head is spinning, try this out. Five things you can see. Observe the colours, the shapes, the sizes, the shades. Look around at five things you can see. What are four things you can touch? Notice the textures. Is something harsh or is it soft? Is it rough or is it seamless? And at the same time, is it cool? Is it warm? Allow the sense of touch to bring you into the present moment. What are three things you can hear right now? What are two things you can smell and what's one thing you can taste? What's so important about this is you can bring yourself back to the present moment with the simple 5, 4, 3, 21 technique. And why is this even more powerful? When it comes to rest, you automatically feel like you've taken a little break. You've made yourself aware of your surroundings and brought yourself into the moment. Try it out. Because all the studies show that mindfulness reduces anxiety by up to 58%. The Journal of Psychology in 2020 found that mindfulness reduces anxiety by up to 58%. Imagine if you were 58% less anxious. What could you achieve? What could you do? Who would you be a simple 5, 4, 3, 2, 1 technique can bring you back into your body and make your mind feel rested. What I'm sharing here are really simple, actionable, practical techniques that you can start doing right now. These are simple practices that any and all of us can easily experience today. One of my favorites, the next one is tech free zones. This is something I recommend to parents with young kids and it's even something I recommend to couples. Study by sleep health in 2018 found on improved sleep and reduced anxiety with less screen exposure. Establish one hour per day as tech free and one zone in your home as tech free. So let's say the kitchen table, the dining table is always tech free. That is your tech free hour to sit, connect, talk to your partner, eat, digest your food, spend time with your family and make it meaningful too. Don't just make it a negative, that is we can't use technology here, make it a positive. Maybe you're going to discuss the funniest TikTok you saw today and you have to describe it to each other without showing it. Maybe you're going to talk about something that happened as a highlight in each of your days. Today, maybe you're going to take this opportunity to share something you really appreciate about each other. This habit boosts energy and makes us feel rested in the most incredible ways. We are overwhelmed, we are over consuming, we are oversubscribed and therefore we are exhausted. If you had one hour of your day that was tech free and one zone in your home that was tech free, you would feel so much more rested on a daily basis. You would find a whole new influx of energy that you never knew existed before. And so many of us are missing out on this. So many of us don't realize the value of this because we can't remember the last time we were without our phones for an hour. Just an hour in the day. It could be in the morning, it could be in the evening. Whatever works for you, but it will give you such a break. Give it a go. And for those of you who really want to take it to the next level, nature exposure. A Stanford university study in 2015 found that nature walks significantly lower anxiety and depression. Last night me and Radhi went on a one hour walk in the evening and I can truly say that it was so beautiful. I rested better, felt calmer, it was a great end to the day. And hey, I can't do that every single day. I can't do an hour walk every single day. But an actionable Tip is a 10 minute walk outside daily. A 10 minutes walk outside will relax you more. Movement can actually help you rest if it's outdoors and you're allowing yourself to just experience nature, whether it's looking at trees, admiring the birds, whatever it may be, these are simple habits to find, rest and refuel throughout the day. As you're waiting and looking forward to that vacation, as you can't be more than excited about it, this is a really, really simple step. Now, we've talked about the practical habits, but let's talk about the shame and.

[Adam Grant]

Guilt of rest again.

[Jay Shetty]

Maybe your parents never rested. Maybe they were always working. Maybe they put pressure on you to do the same. Maybe you're scared of falling behind. Well, whatever it is, here's the reality. You're more likely to fall behind if you never rest. You're more likely to lose focus if you never take a break. You're more likely to be less productive and efficient if you don't refuel. Recovery is part of an athlete's strategy. Recovery is part of an athlete's ability. You've got to be good at recovery in order to be good to play. So for those of you that want to win, that want to hustle, that want to achieve more than everyone else, imagine what you could do with rest. Not overindulgent rest, not laziness, but the ability to refuel, refine and renew will actually make you more successful and effective. Now, for those of you that feel you have to earn it, that feel that you don't deserve it, that feel that there's shame and guilt attached to it, ask yourself, where does that come from? Did you always feel that if you didn't work hard, you were lazy? Did you feel that people who take breaks are less effective and productive? What was it for? You get to the root of it. And as I was saying, for a lot of us, it's just shame and guilt of I haven't earned it, I don't need it, I've got to do something for everyone else. So many of us are good at solving everyone else's problems, but not paying attention to our own. So this is a way and this is your reminder. It's just something your body needs. Think about your laptop when it's on low battery again, it will remind you to never compromise on rest. Rest is productive. Rest is effective. Rest is a necessity, not a luxury. When you compromise your rest, you compromise everything else. You can't bring your best to everything. If you didn't make time to rest, I want you to remember that. I hope that helps you I hope it serves you and I hope it makes a difference in your life. And I'm so grateful that we got to spend this time together today. Thank you for listening.

[Adam Grant]

Thank you so much for listening to this conversation.

[Jay Shetty]

If you enjoyed it, you'll love my.

[Adam Grant]

Chat with Adam Grant on why discomfort.

[Jay Shetty]

Is the key to growth and the.

[Adam Grant]

Strategies for unlocking your hidden potential. If you know you want to be.

[Jay Shetty]

More and achieve more this year, go check it out right now. You set a goal today, you achieve.

[Radhi Devlukia]

It in six months, and then by.

[Claude]

The time it happens, it's almost a real relief.

[Jay Shetty]

There's no sense of meaning and purpose.

[Radhi Devlukia]

You sort of expected it and you would have been disappointed if it didn't happen.

[Shizuokusa]

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