Second Cup: A 2-minute ritual that can change your day

Author Neil Pasricha shares a quick practice for setting the day right

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Episode Transcript

Speaker 1 (00:03):
Welcome to Before Breakfast, a production of I Heart Radio.
Good Morning. This is Laura. Welcome to the Before Breakfast podcast.
Today's tip is about a simple morning ritual that can
change your entire day. I'm taking this tip from my
friend Neil Pasricha's new book You Are Awesome. How to

(00:26):
Navigate Change, Wrestle with failure, and live an intentional life.
His two minute ritual involves writing three sentences, each of
which involves a different aspect of a positive mindset. The
first sentence, he writes interestingly enough, gets its heft from
the power of confession. Religious listeners might be familiar with

(00:47):
this concept in its more sacramental form. You go tell
the priest your sins and express your contrition for them.
He tells you that you are forgiven. The saying is
that confession is good for the soul, and that's probably true.
Fears and anger and regrets weigh us down. Confession doesn't
change what has happened, and if you've hurt someone, confession

(01:09):
doesn't get you out of taking responsibility for that, but
mentally it gives us the freedom to move forward. Past
Rica notes that you don't actually have to be religious
to experience some of the power of mental release. So
he begins his mornings by writing out this sentence, I
will let go of fill in the blank. And this

(01:30):
is where he confesses an anxiety, a feeling like jealousy,
or anything else weighing him down. He vows to move
forward from this negativity the second sentence, I am grateful
for fill in the blank. Lots of studies have attempted
to quantify the health effects of a gratitude practice, and

(01:51):
I think some of this research is overblown, but it
makes intuitive sense that focusing on the good helps you
see more of the good. Past Richa recommends writing down
very specific things you're grateful for. We can always be
grateful for family, friends, and health. It's more effective for
framing purposes to notice something like the good WiFi at

(02:12):
a coffee shop, or the excellent dessert that was included
with your kid's meal at a restaurant and that you
got to consume because your kid is humorously picky. Finally,
this sentence, I will focus on fill in the blank.
He writes down three intentions for the day. What small
goals are most worth accomplishing in the next twenty four hours.

(02:36):
By choosing these items and keeping the list very short,
he massively increases the chances that they actually get done,
and progress is motivational. Filling in the blanks on these
three sentences, I will let go of, I am grateful for,
and I will focus on takes very little time. Two

(02:57):
minutes isn't much, but as Neil notes, were awake for
about a thousand minutes a day, it's humbling to think
that two minutes can affect the other. But if you
try this two minute ritual, I'm guessing that you'll start
the day with a different outlook too. In the meantime,
this is Laura. Thanks for listening, and here's to making

(03:20):
the most of our time. Hey, everybody, I'd love to
hear from you. You can send me your tips, your questions,
or anything else. Just connect with me on Twitter, Facebook
and Instagram at Before Breakfast Pod that's b E the

(03:41):
number four, then Breakfast p o D. You can also
shoot me an email at Before Breakfast podcast at i
heeart media dot com. That Before Breakfast is spelled out
with all the letters. Thanks so much, I look forward
to staying in touch. Before Breakfast is a production of

(04:03):
I Heart Radio. For more podcasts from I Heart Radio,
visit the I heart Radio app, Apple podcasts, or wherever
you listen to your favorite shows.