October 31, 2025 • 23 mins
Do you have a quick way to reset when you’re overwhelmed?
What’s something you wish worked better when you try to reset?
Today, Jay introduces a simple yet powerful 7-Day Micro Habit Reset, a series of small, intentional habits to help you pause, realign, and begin again with a clear mind and a calm heart. If you’ve been feeling drained, distracted, or disconnected from your goals, Jay reminds us that meaningful change doesn’t come from completely reinventing your routine, it starts with the small, mindful shifts you make every day.
Each habit is grounded in science, simplicity, and self-awareness. Jay explores how small practices, like expressing gratitude, taking a moment to reflect, or even embracing brief moments of discomfort, such as a 20-second cold rinse, can reset your energy, shift your perspective, and build emotional resilience. From writing just one sentence in your journal to checking in with your “future self,” these micro habits help you reclaim the calm and clarity that stress often takes away. This episode is a gentle reminder to slow down, find balance in the chaos, and trust that it’s the small, consistent actions that create real, lasting change.
In this episode, you'll learn:
How to Reset Your Mind in 3 Breaths
How to Start Your Day Without Stress
How to Start Your Day with Clarity, Not Chaos
How to Create Calm When Life Feels Messy
How to Reclaim Time by Resetting Small Habits
Change doesn’t have to be overwhelming. It begins with the smallest steps, the quiet moments when you choose to breathe, observe, and reset instead of react.
With Love and Gratitude,
Jay Shetty
Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe here.
Check out our Apple subscription to unlock bonus content of On Purpose! https://lnk.to/JayShettyPodcast
What We Discuss:
00:00 Introduction
01:02 The 3-Breath Reset
07:05 Start Your Morning With Natural Light, Not Screens!
09:53 The 2-Minute Tidy
13:09 The Gratitude Text
16:16 The 20-Second Cold Rinse
17:48 The 1-Sentence Journal to End the Day with Peace
20:02 The “Future You” Check-In
See omnystudio.com/listener for privacy information.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
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
(00:20):
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 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
(00:44):
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 Sety Jay
Setya set I have no idea how people get through
(01:04):
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,
(01:28):
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 amongk
school when I saw a young monk teaching younger monks
and I was observing from afar. I then spoke to
(01:50):
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 one, two, three 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
(02:10):
he said to me, this ten year old, eleven 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.
(02:32):
Your breath is the only thing that stays with you,
from the moment you're born 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 master your life. We undervalue how useful our breath
(02:53):
is in managing emotion, in regulating stress. He is 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 will regret. Here's what I want you to do.
Take three deliberate breaths, in for four seconds and out
(03:19):
for six. The long exhales stimulate the vagus nerve, lowering
heart rate and cortisol. It's the biological equivalent 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
(03:40):
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 deep breath an email you can't stop rereading. Take
(04:04):
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
(04:26):
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
(04:47):
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
(05:09):
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.
Breath work, to me has been my companion. Whether I'm
about to go on stage and I'm nervous, or when
I'm running late and in the back of an uber
(05:30):
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
(05:52):
function when you're running your breath. If you think about athletes,
they can run for the amount of time they can
and exect the end they can because they monitor their breath.
If you think about singers who hit incredible notes, musicians
you play wind instruments, they can hit those because of
the control of their breath. So much beauty and life
(06:15):
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 everyone
was gifted with since the moment we were born. It
(06:36):
can manage stress, 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
(06:58):
don't have to pay for it, and it's easy to learn.
Breathe in for four and out for six to start
Number two. Morning light. No scroll when you're already scrolling
before you've even left bed. Here's how it works. Go outside,
outside of your doorway, outside, onto the lawn, outside, onto
(07:20):
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?
(07:44):
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
(08:06):
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
(08:27):
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
(08:49):
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 with 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,
(09:10):
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 Namashkar, which translates
to sun salutations to salute the sun. This is how
(09:34):
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. I
(10:00):
want to feel better, to have more energy and more
focused throughout the day. That's why I co founded Juny,
a sparkling adaptogenet drink made with powerful ingredients like ushwagandha
and Lion's maine. It's designed to boost your mood, support
your focus, and give you natural energy, all without the crash.
A new classic reimagined. We're so excited to officially launch
(10:22):
our new lemonade iced tea flavor. When we created Juny,
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, focus and mood all
with zero sugar. Be among the first to try it,
(10:44):
available exclusively at Drinkjuni dot com, where you can use
the code on purpose twenty for twenty percent off your
first order. Cheers to your daily mood boost number three.
(11:07):
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.
(11:30):
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
(11:52):
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. You notice 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
(12:16):
own thoughts. Clear your space when everything feels heavy for
no clear reason. Clear your space when your move 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.
(12:38):
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 in side you, but
(13:01):
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
(13:25):
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 space is where
we spend a lot of time, get clutted. 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
(13:48):
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. I'll clean the whole house on
the weekend. Two minute tidy. Just sort your desk out.
(14:09):
You'll full focused, You'll be ready. Two minute tidy. Just
put the dovet 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
(14:31):
angry at everyone, send a gratitude text instead. Here's how
it works. Send one genuine message, no longer essay, just
a few honest words. Hey, I just wanted to say
I appreciate you. Studies show that gratitude boost serotonin and
strengthens emotional bonds. Here's how gratitude works. It shifts attention
(14:55):
from what's missing to what's present. In a world of
constant compari, 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
(15:16):
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
(15:39):
nothing terrible did either. Say thank you. Say thank you,
and it's easy say thank you, and 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
(15:59):
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
(16:20):
can't be anywhere else. If you're having an anxious thought,
replace it with a grateful one. If you're having a
worry field 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
(16:42):
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
(17:04):
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.
(17:25):
Number five the twenty second 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 thirty 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
(17:47):
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 and your shower with twenty seconds of
cold water that shop floods the body with norapinephrine, sharpening
(18:12):
focus and mood for hours. Cold exposure activates resilient circuits,
a microdose 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,
(18:35):
I can do uncomfortable things. When you prove that to
yourself in the morning with twenty 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
(18:56):
it's just twenty 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 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
(19:18):
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 line. Today. I noticed that's it.
This simple cognitive reappraisal helps your brain file away experience
(19:39):
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,
(20:05):
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 friend's laugh on a voice note they sent to me. Today,
I noticed a song I've played a hundred times and
(20:28):
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
(20:51):
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.
(21:12):
Number seven, the thirty second 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,
(21:36):
the rational part of the brain, interrupting impulse circuits. Here's
why it matters. It reminds you that discipline isn't self denial,
it's self respect delayed by twenty four hours. Will future
me thank me for hitting snooze again, or getting up
and taking care of the day before I get behind?
(21:58):
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
(22:22):
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,
(22:46):
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. If you love this episode, you
will also love my interview with Charles Douhig on how
(23:10):
to hack your brain, change any habit effortlessly, and the
secret to making better decisions. Look, am I 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 it just doesn't feel right yet
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
(00:20):
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 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
(00:44):
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 Sety Jay
Setya set I have no idea how people get through
(01:04):
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,
(01:28):
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 amongk
school when I saw a young monk teaching younger monks
and I was observing from afar. I then spoke to
(01:50):
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 one, two, three 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
(02:10):
he said to me, this ten year old, eleven 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.
(02:32):
Your breath is the only thing that stays with you,
from the moment you're born 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 master your life. We undervalue how useful our breath
(02:53):
is in managing emotion, in regulating stress. He is 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 will regret. Here's what I want you to do.
Take three deliberate breaths, in for four seconds and out
(03:19):
for six. The long exhales stimulate the vagus nerve, lowering
heart rate and cortisol. It's the biological equivalent 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
(03:40):
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 deep breath an email you can't stop rereading. Take
(04:04):
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
(04:26):
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
(04:47):
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
(05:09):
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.
Breath work, to me has been my companion. Whether I'm
about to go on stage and I'm nervous, or when
I'm running late and in the back of an uber
(05:30):
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
(05:52):
function when you're running your breath. If you think about athletes,
they can run for the amount of time they can
and exect the end they can because they monitor their breath.
If you think about singers who hit incredible notes, musicians
you play wind instruments, they can hit those because of
the control of their breath. So much beauty and life
(06:15):
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 everyone
was gifted with since the moment we were born. It
(06:36):
can manage stress, 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
(06:58):
don't have to pay for it, and it's easy to learn.
Breathe in for four and out for six to start
Number two. Morning light. No scroll when you're already scrolling
before you've even left bed. Here's how it works. Go outside,
outside of your doorway, outside, onto the lawn, outside, onto
(07:20):
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?
(07:44):
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
(08:06):
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
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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
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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 with 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,
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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 Namashkar, which translates
to sun salutations to salute the sun. This is how
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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. I
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focused throughout the day. That's why I co founded Juny,
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your focus, and give you natural energy, all without the crash.
A new classic reimagined. We're so excited to officially launch
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first order. Cheers to your daily mood boost number three.
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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.
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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
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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. You notice 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
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own thoughts. Clear your space when everything feels heavy for
no clear reason. Clear your space when your move 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.
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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 in side you, but
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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
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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 space is where
we spend a lot of time, get clutted. 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
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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. I'll clean the whole house on
the weekend. Two minute tidy. Just sort your desk out.
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You'll full focused, You'll be ready. Two minute tidy. Just
put the dovet 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
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angry at everyone, send a gratitude text instead. Here's how
it works. Send one genuine message, no longer essay, just
a few honest words. Hey, I just wanted to say
I appreciate you. Studies show that gratitude boost serotonin and
strengthens emotional bonds. Here's how gratitude works. It shifts attention
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from what's missing to what's present. In a world of
constant compari, 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
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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
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nothing terrible did either. Say thank you. Say thank you,
and it's easy say thank you, and 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
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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
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can't be anywhere else. If you're having an anxious thought,
replace it with a grateful one. If you're having a
worry field 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
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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
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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.
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Number five the twenty second 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 thirty 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
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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 and your shower with twenty seconds of
cold water that shop floods the body with norapinephrine, sharpening
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focus and mood for hours. Cold exposure activates resilient circuits,
a microdose 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,
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I can do uncomfortable things. When you prove that to
yourself in the morning with twenty 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
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it's just twenty 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 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
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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 line. Today. I noticed that's it.
This simple cognitive reappraisal helps your brain file away experience
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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,
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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 friend's laugh on a voice note they sent to me. Today,
I noticed a song I've played a hundred times and
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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
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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.
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Number seven, the thirty second 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,
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the rational part of the brain, interrupting impulse circuits. Here's
why it matters. It reminds you that discipline isn't self denial,
it's self respect delayed by twenty four hours. Will future
me thank me for hitting snooze again, or getting up
and taking care of the day before I get behind?
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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
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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,
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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. If you love this episode, you
will also love my interview with Charles Douhig on how
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to hack your brain, change any habit effortlessly, and the
secret to making better decisions. Look, am I 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 it just doesn't feel right yet
Host
Jay Shetty
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