00:00:00If you're watching right now, it means to me that you're ready for a reset.
00:00:04You're ready for a clean out, you're ready for a refocus.
00:00:07Maybe you're like, "Jay, I just need to press that reset button
00:00:12so that I can restart and focus in the direction I want to go."
00:00:16I have used each of these habits to reset when I've been tired, low on energy,
00:00:22feeling no momentum and feeling no motivation,
00:00:25and I have no idea how anyone functions without them.
00:00:29In seven days you'll notice that these habits don't fight your life, they fit inside it.
00:00:35Each one meets you in the exact moment your mind starts to spiral.
00:00:40They don't demand more time, they reclaim the time your stress is already stealing.
00:00:46Small habits don't just change your days, they change the way your days feel.
00:00:53The number one health and wellness podcast, Jay Shetty.
00:01:01I have no idea how people get through their day without these habits.
00:01:06We all experience so much stress every day, whether you're running late for work,
00:01:10or a family member is creating drama, or you just had a falling out with a friend.
00:01:15These habits help you emotionally regulate no matter where you are.
00:01:20You can do these in bed, at home, in the car, on a bus or train, even in the bathroom.
00:01:25Number one, breath work, specifically the three breath reset.
00:01:31We've all heard about breathing, we've all talked about breathing,
00:01:35but we don't realize the value it actually offers.
00:01:38I remember my first day at monk school when I saw a young monk teaching younger monks,
00:01:46and I was observing from afar.
00:01:49I then spoke to him afterwards and I asked him what he was teaching.
00:01:52He said it was their first day of school.
00:01:54And I said, well, what did you teach them on your first day of school?
00:01:57He said, well, what did you learn on your first day of school?
00:01:59I said, I think we learned like one, two, three or ABC, I can't even remember.
00:02:03He said, well, I was teaching them how to breathe.
00:02:06And I said, wow, that's incredible.
00:02:09And he said to me, this 10 year old, 11 year old monk, he said to me,
00:02:14when you're happy, what changes your breath?
00:02:18When you're sad, what changes your breath?
00:02:20When you're stressed, what changes your breath?
00:02:23He said, your breath is connected to every emotion you experience in life.
00:02:30Your breath is the only thing that stays with you from the moment you're born to the moment you die.
00:02:37Your country, you live in change, your family changes, your friend will change,
00:02:41but your breath is always there with you.
00:02:45He said to me, if you learn to master your breath, you'll master your life.
00:02:49We undervalue how useful our breath is in managing emotion, in regulating stress.
00:02:57Here's when to use this trick.
00:03:00When your phone buzzes with a message that makes your stomach drop.
00:03:04When you're stuck in traffic and you're already late.
00:03:07When you're about to say something you'll regret.
00:03:10Here's what I want you to do.
00:03:13Take three deliberate breaths.
00:03:15In for four seconds and out for six.
00:03:20The long exhales stimulate the vagus nerve, lowering heart rate and cortisol.
00:03:27It's the biological equivalent of hitting save before your emotions crash the file.
00:03:34And I know what you're thinking.
00:03:36Gee, I've heard it before, three deep breaths.
00:03:38It didn't solve the problem.
00:03:39I still had an argument with my partner.
00:03:42Here's the reality.
00:03:43It doesn't fix the problem.
00:03:45It fixes the state you're in while facing the problem.
00:03:49Running late for work?
00:03:51Take a deep breath.
00:03:52Stuck in traffic?
00:03:54Take a deep breath.
00:03:56Disagreement with your partner?
00:03:58Take a deep breath.
00:04:00An email you can't stop rereading?
00:04:03Take a deep breath.
00:04:05When you're blamed for something small or ignored for something big.
00:04:10Take a deep breath.
00:04:12When the phone doesn't buzz, when the message doesn't come, when the plans fall apart.
00:04:17Take a deep breath.
00:04:20When you're halfway through explaining yourself and realize you don't need to, take a deep breath.
00:04:26When you feel like you're falling behind, falling short or just falling apart.
00:04:31Take a deep breath.
00:04:33Because that breath is a border between reaction and response.
00:04:39Between who you were a second ago and who you still have time to be.
00:04:44You don't need to fix the moment.
00:04:47You just need to pause inside it.
00:04:51Think about all the times you've said something you didn't mean.
00:04:54Think about all the times you've looked back on a moment and thought to yourself,
00:04:58"I could have done that better."
00:04:59That breath allows you the ability to make something out of a bad situation.
00:05:07It is bad, the breath doesn't make it better.
00:05:09You are late, the breath doesn't make it better.
00:05:12It just allows you to not make more mistakes.
00:05:15It stops you from taking things down the wrong angle.
00:05:19Breath work to me has been my companion.
00:05:23Whether I'm about to go on stage and I'm nervous.
00:05:26Or when I'm running late, I'm in the back of an Uber and
00:05:30I know I'm going to be late for this meeting, that's really important.
00:05:33All the way through to when I feel like I'm having an argument with someone I care about.
00:05:38Or even someone that's new to my life.
00:05:41It's really powerful.
00:05:44Even if you think about working out, what allows you to lift more?
00:05:49Your breath, right?
00:05:50What allows you to function when you're running?
00:05:53Your breath.
00:05:54If you think about athletes, they can run for the amount of time they can
00:05:59and exert the energy they can because they monitor their breath.
00:06:02If you think about singers who hit incredible notes,
00:06:05musicians who play wind instruments,
00:06:08they can hit those because of the control of their breath.
00:06:12So much beauty in life exists because of the control of our breath.
00:06:18Even if you look at boxers, they can hit with more energy,
00:06:22more precision when they master their breath.
00:06:25Breath is the single most underestimated tool and asset
00:06:31that each and every one was gifted with since the moment we were born.
00:06:36It can manage stress, give you energy, refocus you, make you present.
00:06:42If you invest in one habit this month, this year, focus on breathing.
00:06:47It will change the way you sleep, change the way you work out, change the way you eat.
00:06:52It's such an undervalued part of human life.
00:06:56And you don't have to pay for it and it's easy to learn.
00:07:01Breathe in for four and out for six to start.
00:07:04Number two, morning light, no scroll.
00:07:09When you're already scrolling before you've even left bed,
00:07:13here's how it works.
00:07:14Go outside, outside of your doorway, outside onto the lawn,
00:07:18outside onto your back, tiny balcony, whatever it is,
00:07:22even just a window.
00:07:25For two to five minutes, expose yourself to natural light.
00:07:31Morning sunlight aligns your circadian rhythm.
00:07:34This is chronobiology in practice.
00:07:37Your body clock resets through your eyes.
00:07:41Why does this matter?
00:07:43You stop starting the day in comparison and chaos.
00:07:47Light before screens tells your brain it's morning, not a crisis.
00:07:53Think about this.
00:07:54Most of us don't wake up to light, we wake up to sound.
00:07:58And that sound is usually an alert or an alarm.
00:08:02Now let's talk about those two words.
00:08:04You need an alert when you need to be jolted.
00:08:07You need an alarm when there's an emergency.
00:08:09Every day we wake up in a state of emergency because we wake up to an alarm.
00:08:16The alarm triggers you to wake up with stress, with pressure,
00:08:20maybe even feeling tight chested.
00:08:22And all of a sudden you grab your phone in that moment
00:08:25and now you have everyone telling you what you didn't do yesterday,
00:08:28what you've got to do today and what you forgot to do last week.
00:08:32We start our days at zero if you slept well.
00:08:36And now when you pick up your phone, you've added news, negativity and notifications.
00:08:41You're at a minus three and then you add noise to it minus four.
00:08:45For the rest of your day, you're simply trying to climb up back to zero.
00:08:50And you may be saying, Jay, I don't live in a sunny climate.
00:08:52Outdoors, being in the light, right?
00:08:56Just being exposed to it.
00:08:57Remember the sun and the moon and the darkness and the light
00:09:01were the way we knew whether it was night and day.
00:09:03And that's how we function.
00:09:04Today we work in the night and sleep in the day.
00:09:06But before we followed that natural rhythm, the alignment you create
00:09:12when you don't look at your phone first thing in the morning,
00:09:14just for five minutes, just for five minutes,
00:09:18your brain actually has the time to warm up.
00:09:22What's incredible is that ancient traditions of India
00:09:24talk about the practice of Surya Namaskar, which translates to sun salutations,
00:09:31to salute the sun.
00:09:32This is how people started their day.
00:09:36It was a ritual, a practice.
00:09:37Today, science has proved that starting your day off with sunlight
00:09:40is great for your circadian rhythm.
00:09:43Don't underestimate this free opportunity to start your day better than stress.
00:09:49We all want to feel better, to have more energy and more focus throughout the day.
00:09:53That's why I co-founded Juni, a sparkling adaptogenic drink
00:09:57made with powerful ingredients like ashwagandha and lion's mane.
00:10:01It's designed to boost your mood, support your focus,
00:10:04and give you natural energy all without the crash.
00:10:07A new classic reimagined.
00:10:09We're so excited to officially launch our new lemonade iced tea flavor.
00:10:14When we created Juni, my goal was simple.
00:10:17I wanted to make drinks that help you feel balanced and energized without compromise.
00:10:21Our upgraded take on the classic Arnold Palmer is crisp, refreshing,
00:10:26and crafted with adaptogens to support energy, focus, and mood,
00:10:30all with zero sugar.
00:10:32Be among the first to try it.
00:10:33Available exclusively at drinkjuni.com, where you can use the code "onpurpose20"
00:10:39for 20% off your first order.
00:10:41Cheers to your daily mood boost.
00:10:44Number three, I call this the two-minute tidy.
00:10:49Maybe after a long Zoom call when your desk looks like a crime scene.
00:10:53Maybe when you feel emotionally cluttered but don't know why.
00:10:57Here's how it works.
00:11:00Pick one small zone.
00:11:02Your counter, your bag, your inbox.
00:11:05And give it two clean minutes.
00:11:07Visible order creates internal order.
00:11:12Small actions restore a sense of control and dopamine flow.
00:11:17And here's why it matters.
00:11:19When life feels messy, your environment becomes your mirror.
00:11:23Straight in the mirror, the reflection follows.
00:11:27Right, if you looked into a mirror and it was slightly tilted
00:11:30or you have one of those ones that kind of move back and forth,
00:11:33you're not getting an accurate reflection.
00:11:35That's what your space can feel like.
00:11:38Have you ever noticed how clearing your space empties your mind?
00:11:42How when you can't focus on your work, if you clear your space,
00:11:45your thoughts kind of get clearer in order.
00:11:48If you can't focus on your work, clear your space.
00:11:52If you can't hear your own thoughts, clear your space.
00:11:57When everything feels heavy for no clear reason, clear your space.
00:12:03When your mood dips but nothing's wrong, clear your space.
00:12:07When the day feels stale, when your mind feels stuck,
00:12:10when your energy won't move, clear your space.
00:12:14When you don't know what you need, start by creating room to find out.
00:12:19Wipe the counter, fold the blanket, open the window, let light in.
00:12:25Let air in, let you back in.
00:12:28Because your space is an echo of your mind.
00:12:31Cluttered rooms equal cluttered thoughts.
00:12:35You can't always control what's happening inside you,
00:12:39but you can shape what's around you.
00:12:42Every time you clear your space, you tell your brain, "We're safe now."
00:12:47Every surface you clear gives your mind permission to breathe.
00:12:52When I was in the monastery, I learned this statement
00:12:55that I want to share with you that changed my life.
00:12:57Location has energy, time has memory.
00:13:02When you do something in the space every day, it carries the energy.
00:13:06And when you do something at the same time every day,
00:13:08it carries the memory.
00:13:10But sometimes our spaces where we spend a lot of time get cluttered.
00:13:15We eat where we're meant to sleep, we sleep where we're meant to work,
00:13:18and we work where we're meant to eat.
00:13:20The energy is disorganized and so is the space.
00:13:23No wonder you can't focus on that table.
00:13:25No wonder you can't sleep in bed.
00:13:27Because the things that are around it, the space that's created,
00:13:31the energy that it holds doesn't allow for that rest or that focus.
00:13:37Two-minute tidy.
00:13:38We always say to ourselves, "Oh, I'll do it on the weekend.
00:13:40Oh, I need to find that one day to fix that space.
00:13:43Oh, I'll clean the whole house on the weekend."
00:13:45Two-minute tidy.
00:13:46Just sort your desk out.
00:13:47You'll feel focused. You'll be ready.
00:13:49Two-minute tidy. Just put the duvet right. You'll be ready.
00:13:52Two-minute tidy will solve so many challenges in your life.
00:13:56Give it a go.
00:13:57Number four, the gratitude text.
00:14:01Here's when to use it.
00:14:02When you're lonely scrolling on social media, send a text instead.
00:14:07When you feel unseen, undervalued, or quietly angry at everyone,
00:14:11send a gratitude text instead.
00:14:13Here's how it works.
00:14:14Send one genuine message, no long essay, just a few honest words.
00:14:20"Hey, I just wanted to say I appreciate you."
00:14:23Studies show that gratitude boosts serotonin and strengthens emotional bonds.
00:14:29Here's how gratitude works.
00:14:31It shifts attention from what's missing to what's present.
00:14:36In a world of constant comparison, gratitude is rebellion.
00:14:41Did someone hold the door open for you?
00:14:43Say thank you.
00:14:45Did your coffee taste exactly right this morning?
00:14:48Say thank you.
00:14:50Did a friend text you just to check in?
00:14:52Say thank you.
00:14:54Did you wake up next to someone you love or simply wake up at all?
00:14:58Say thank you.
00:15:00When the sky looks ordinary but the air feels kind, say thank you.
00:15:05When plans fall through but peace shows up instead, say thank you.
00:15:10When the lesson hurt but it taught you something true, say thank you.
00:15:15When nothing special happened but nothing terrible did either, say thank you.
00:15:20Say thank you when it's easy.
00:15:22Say thank you when it's hard.
00:15:24Say thank you when you have enough and especially when you think you don't.
00:15:30Because gratitude doesn't change what you have.
00:15:34It changes how you see what you have.
00:15:36Every time you say thank you, you remind your mind that not everything is missing.
00:15:44And every time you forget, life waits patiently to show you something else to be grateful for.
00:15:51I know gratitude sounds soft.
00:15:53I know it sounds weak.
00:15:55But studies show that when you're present in gratitude, you can't be anywhere else.
00:16:00If you're having an anxious thought, replace it with a grateful one.
00:16:04If you're having a worry-filled thought, have it replaced with a thankful one.
00:16:09You can't live in both places at once.
00:16:11It's an incredible, incredible trick of the mind.
00:16:14Write a two-minute message to one person personally, one person professionally.
00:16:20And if you can, be expressive, be specific, and be personal.
00:16:24If you get a message that just says thank you, that's nice.
00:16:28But if you get a message that says thank you so much for taking care of my friend
00:16:35when they were visiting and I just want you to know that they felt really loved and cared for,
00:16:40you're allowing that opportunity for that person to repeat that behavior.
00:16:45When you reward something, that person will repeat it.
00:16:49We reward drama by paying it too much attention.
00:16:53We reward stress by paying it too much attention.
00:16:57Let's reward good behavior, even if it's small.
00:17:00When you notice it, you'll notice it more.
00:17:03Number five, the 20-second cold rinse.
00:17:07I don't know what you're thinking.
00:17:09"Jay, I don't want to get in the cold. It's going to hurt. It's terrible."
00:17:12Here's when to try it.
00:17:14When you finish your shower, just right at the end of your shower,
00:17:18the last 30 seconds is a great place to do it, whatever time you shower.
00:17:22When you're hitting an energy slump, it's a great time to give it a go.
00:17:26When you're anxious before a big meeting or a call.
00:17:29And by the way, it can't just be cold water on your face.
00:17:32You don't need to get in the shower if you're at work.
00:17:34When you need a reset but you can't take a break, it's a great reset.
00:17:38Here's how it works.
00:17:40In the morning or the evening, end your shower with 20 seconds of cold water.
00:17:46That shock floods the body with norepinephrine, sharpening focus and mood for hours.
00:17:53Cold exposure activates resilient circuits,
00:17:57a microdose of discomfort that trains your brain for bigger stress.
00:18:01Here's why it matters.
00:18:03You start teaching yourself discomfort isn't danger.
00:18:08I can do uncomfortable things.
00:18:11This one belief, this affirmation, I can do uncomfortable things.
00:18:16When you prove that to yourself in the morning with 20 seconds of cold,
00:18:21you come out of there with so much confidence, so much clarity, ready to hit the day.
00:18:27It doesn't make the day better.
00:18:28It gives you the inner confidence of dealing with the stresses
00:18:32that your day will throw at you better.
00:18:34And it's just 20 seconds.
00:18:36Number six, the one sentence journal.
00:18:40You might have heard about journaling before, but I feel a lot of us struggle with it.
00:18:43You struggle with, well, what do I write about every day?
00:18:45You struggle with like, how much do I write?
00:18:47Oh my God, there's three pages here.
00:18:49I've only got three paragraphs, maybe even less, three lines.
00:18:52I want you to try the one sentence journal.
00:18:55Here's when to use it.
00:18:56When you're lying in bed, replaying conversations or worrying about tomorrow.
00:19:01When your thoughts feel heavier than your day really was.
00:19:04Here's how it works.
00:19:06Write one line, today I noticed.
00:19:10That's it.
00:19:11This simple cognitive reappraisal helps your brain file away experience
00:19:18instead of looping it.
00:19:19Here's why it matters.
00:19:20Your brain doesn't need a perfect ending to rest.
00:19:24It just needs closure.
00:19:26Today I noticed that gratitude isn't a grand gesture.
00:19:29It's a glance you decide to linger on.
00:19:31Tomorrow I'll notice something else.
00:19:34The way someone laughs, the shape of the moon,
00:19:37the way life keeps offering tiny miracles disguised as ordinary moments.
00:19:43Today I noticed how quiet the morning is before I look at my phone.
00:19:48Today I noticed how good the first sip of tea was when I'm not multitasking through it.
00:19:53Today I noticed the barista knew my name and that it made me smile more than I expected.
00:19:59Today I noticed my friends laugh on a voice note they sent to me.
00:20:03Today I noticed a song I've played a hundred times and still makes me feel something.
00:20:08Today I noticed I complain about the weather no matter what it's doing.
00:20:14Today I noticed how nice it felt when someone asked how I was and really waited for the answer.
00:20:20Today I noticed how much of life happens while I'm staring at a screen.
00:20:25It's not profound, just practice.
00:20:27The practice of looking up instead of scrolling down.
00:20:31Of paying attention before life becomes background noise.
00:20:35Of realizing that small moments don't stay small unless you ignore them.
00:20:40The truth is noticing won't fix your life.
00:20:44But it will remind you that it's already happening right now in the middle of your ordinary day.
00:20:50Number seven, the 30 second future you check in.
00:20:54Here's when to use it.
00:20:56When you're about to say yes to something you don't want to do.
00:20:59When you're debating one more drink, one more scroll, or one more online order.
00:21:04Here's how it works.
00:21:06Pause and ask, will future me thank me for this?
00:21:11That question activates the prefrontal cortex.
00:21:14The rational part of the brain interrupting impulse circuits.
00:21:19Here's why it matters.
00:21:20It reminds you that discipline isn't self-denial.
00:21:24It's self-respect delayed by 24 hours.
00:21:27Will future me thank me for hitting snooze again?
00:21:31Or getting up and taking care of the day before I get behind?
00:21:36Will future me thank me for saying yes to everything?
00:21:40Or for finally saying no and sticking to it?
00:21:44Will future me thank me for spending money to feel better?
00:21:48Or for saving it so I can actually be better later?
00:21:52Will future me thank me for sending that message in anger?
00:21:56Or for breathing before replying?
00:21:59Will future me thank me for scrolling through other people's lives?
00:22:03Or for living my own for a few quiet minutes?
00:22:08So before you decide, before you speak, before you spend, before you scroll,
00:22:12ask once softly.
00:22:15Will future me thank me for this?
00:22:19In seven days, you'll notice these habits don't fight your life.
00:22:25They fit inside it.
00:22:26Each one meets you in the exact moment your mind starts to spiral.
00:22:31They don't demand more time.
00:22:33They reclaim the time your stress is already stealing.
00:22:36Small habits don't just change your days.
00:22:39They change the way your days feel.
00:22:43If you love this episode, you will also love my interview with Charles Duhigg
00:22:48on how to hack your brain, change any habit effortlessly,
00:22:52and the secret to making better decisions.
00:22:54Look, am I hesitating on this because I'm scared of making the choice
00:22:58because I'm scared of doing the work?
00:22:59Or am I sitting with this because it just doesn't feel right yet?