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Jay Shetty (0:00)
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Jay Shetty (0:36)
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Jay Shetty (1:55)
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 (2:18)
Jay Shetty. He won the only Jay Shetty.
Jay Shetty (2:23)
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.