February 28, 2025 • 28 mins
How do you usually start your mornings?
Do you wake up feeling tired?
Today, Jay discusses why a well-crafted morning routine doesn’t just jump start your day but sets the tone for success. He begins by emphasizing that how you spend your mornings shapes the rest of your day. A mindful start can boost focus, energy, and resilience. Rather than reaching for coffee first thing, Jay suggests hydrating with a glass of water infused with sea salt and lemon to kickstart hydration and replenish essential minerals.
Movement is another essential pillar for a successful day. Jay recommends incorporating a short burst of explosive activity. The episode wraps up with two powerful mindfulness practices: reverse gratitude, where you reflect on three things you’d hate to lose, and the first bite ritual, where you take a slow, intentional bite of your first meal while focusing on gratitude.
In this episode, you'll learn:
How to Properly Hydrate in the Morning
How to Structure Your Morning Routine
How to Build Confidence
How to Find Your Inspiration Habit
As you work on cultivating a powerful morning routine, remember that personal growth is an ongoing journey. Embrace the challenges along the way, knowing that each step brings you closer to a more focused, energized, and fulfilling life.
With Love and Gratitude,
Jay Shetty
What We Discuss:
00:00 Intro
01:41 How to Set Your Day for Success
04:56 Step 1: Do the Dopamine Detox
09:14 Step 2: Let Morning Light Wake You Up
11:35 Step 3: The Cold Shock Reset
14:18 Step 4: The One Move Power Shift
18:13 Step 5: The Reverse Gratitude Shift
19:49 Step 6: The First Bite Ritual
22:20 Step 7: The Future You Signal
26:12 T.I.M.E. - The 4-Step Morning Routine
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):
When we pick up our phones first thing in the morning,
it's like letting one hundred people into the bedroom of
your mind at that time. You would never let one
hundred people walk into your bedroom in the morning, before
you brush your teeth, before you put your makeup on,
before you were ready for the day, before you showered.
(00:22):
But every day we let one hundred notifications, news stories, updates,
messages walk into the bedroom of our mind. Think about
that for a second. The number one health and wellness
podcast Stay Setty Say Sheetty. Hey, everyone, welcome back to
(00:45):
On Purpose. I'm your host, Jay Chatty, and I'm so
excited that you're back to listen, learn and grow as always.
I'm so deeply grateful that you've taken out the time
to connect here and I hope you'll loving all the episodes.
It's so exciting that I'll actually be going out on
(01:06):
tour with the podcast across North America this year. That
means you can come and watch me live with a
surprise guest, do an interview on stage, ask questions, and
be a part of the show. I really hope that
you're going to come and see me. If you want
to know where to come, head over to www dot
(01:28):
jshetty dot me Forward slash Tour. That's www dot jshetty
dot me Forward slash Tour. I can't wait to see
you in the audience now. Today I wanted to talk
about how we set our day up for success, how
(01:48):
we set ourselves up for success. How many times have
you had it, we're halfway through the day, you say
to yourself, this isn't working out. It's not going my
way today, it's another write off. How many times at
the end of the day have you said to yourself,
I didn't get through it today. I didn't get enough done.
(02:09):
It wasn't the right day. It didn't work out. Hopefully tomorrow, hopefully,
next week, hopefully next month, hopefully next year. We postpone
our greatness and success every single day. Why is that?
It's because we don't often set ourselves up for success. Now,
(02:32):
I know what you're thinking. You're like, Jay, I am
a positive thinker. I do think that tomorrow is going
to be a better day, and I do want it
to be a better day. Well, here's the reality. Positive
thinking doesn't work. It's about habits, it's about systems, it's
about processes. The biggest mistake we've made over the last
(02:54):
few decades is we think it's all about positive thinking,
and this idea has created somewhat of a barrier for people.
For the people that don't believe it anyway, they think
it's a weakness of personal growth and self development. And
for the people who believe it, you're doing it and
you're wondering, wait a minute, I was feeling positive about tomorrow.
(03:16):
Why wasn't it a good day? Because we have this
underlying belief that if I think positive, then tomorrow will
be great. If I think good, tomorrow will be great.
It's not how it works. The way we set ourselves
up for success is by the habits we choose, the
systems we build, and the practices we focus on that
(03:42):
can transform your entire day. I have found that I
can conquer my day if I master my mourning, and
you can too. You can conquer your day if you
master your mourning. Your mourning can either set you up
for success or set you up for failure. Your mourning
(04:02):
can either build you up for greatness or lead you
towards weakness. Your mourning is the divining factor of how
your day is going to go. It's almost like the
first quarter of a game. Right for anyone who watches sports,
you've got four quarters in the United States, and you've
got four quarters of your day, your first quarter. You
(04:25):
want to set yourself up for success. Now, of course
you can have a comeback, right, You can be down
in the first quarter, down in the second quarter and
have an unbelievable comeback. But that requires so much from you.
What if you could set yourself up for an amazing game,
if you had an amazing first quarter. That's what today
(04:47):
is all about. How to master your mourning so that
you're not tired, unproductive, or overthinking for the rest of
the day. The first step that I want to share
with you is what I call a dopamine detox dose.
Here's your experiment that I want to set for you.
(05:08):
Before reaching for your phone, sit in stillness for five minutes,
no social media, no notifications, just breathing, being conscious of
your breath, letting yourself wake up naturally, your eyes opening gently.
(05:30):
Take that time. So many of us rush our brains,
rush our minds into an awake state before we're even ready.
We wake up with a jolt or a shock, thinking
that we're ready for the day, when actually we're shocking
(05:50):
and jolting our brains. I've never really liked the word
alarm or alert. Why would you want to wake up
to an alarm? And alarm sets off your cortisol levels? Right,
if you hear an alarm, you think I've got to
get out of here, there's fire, there's some problem. I
hate the word alarm. I want us to stop using
(06:12):
the word alarm. Don't wake up to an alarm. Wake
up to an intention, Wake up to an energy. Wake
up to a sound that creates a sense of synchronicity
and serenity in your life. Find that sound, find that tone,
and see how your day changes. When we pick up
(06:33):
our phones first thing in the morning, it's like letting
one hundred people into the bedroom of your mind. At
that time, you would never let one hundred people walk
into your bedroom in the morning, before you brush your teeth,
before you put your makeup on, before you were ready
for the day, before you showered. But every day we
(06:56):
let one hundred notifications, new story updates, messages walk into
the bedroom of our mind. Think about that for a second.
Imagine one hundred people, the people from work, your family,
your friends, everyone walked into your bedroom in the morning
and started telling you everything. Your work colleague was like
(07:18):
that projects do you right now? Sounds like an email
you probably got. Your boss walks in and says, hey,
where were you last Friday? Did you get that report done?
All of a sudden, that sounds like a message you
got as well. Then your mom's checking in with you.
How is your weekend? I hope you're well. Then your
friends are checking with you. How did your date go?
(07:38):
I hope it was okay. Right, You've got all these
things that you're waking up to, and chances are you
went to bedly. That dopamine detox can save you. Why
because it resets your brain's dopamine levels, reducing the need
for instant gratification and helping you focus better throughout the day.
(08:02):
So many of us don't realize that we all have
something that's known as decision fatigue. It means the more
decisions you make per day, the more tired you get
of making decisions. And here's the thing. If you're making
lots of small decisions in the morning, do I reply
(08:23):
to this message? Do I need to check that email?
Do I need to go and look on Instagram? Should
I reply to this comment right now? Whatever? And I'm
not posted all of a sudden, you're using up your
brain's power for all of these small, insignificant decisions that
by the time it gets to the morning, in the
middle of the day where you may actually have to
(08:43):
make some bigger decisions in life, you have lowered your ability,
energy and capacity to actually do that. Don't waste all
of your decision focus and energy on small, insignificant, irrelevant decisions.
So what i want to do here is a dopamine detox.
(09:06):
With the dopamine swap, I want to give you a
better way of getting dopamine. Here's the experiment. Step number two.
Step outside within ten minutes of waking up and let
the natural light hit your eyes. No sunglasses. Morning sunshine
(09:26):
signals to your brain that it's time to wake up,
regulates your circadian rhythm and boost dopamine the motivation chemical
and bonus tip. If you can't go outside, stand near
a bright window or use a daylight lamp. I've been
using the hatch on darker days where the hatch has
(09:47):
this beautiful light that comes on. It doesn't feel like
the harsh lights that you put on in your room
or in your home or in your apartment. It mimics
that of the sun coming in through your window. If
you can do natural sunlight, obviously that's best. But this
is a really beautiful start to the day. Get that
dobamine for the sun. Notice how none of these things
(10:09):
take too long. Don't look at your phone for five minutes,
step outside for five minutes. That's all it takes. I
promise you that when you give your mind that peace
and quiet, that gentle awakening in the morning, it will
set you up for success because now you're not stressed,
(10:31):
you're not feeling pressure, You're not waking up with this
feeling of already being behind. How many of you wake
up feeling behind. It's not your fault. The world will
make you feel that way. You wake up and you've
already got twenty nine messages and you're thinking, I'm so behind.
Taking that five minute gap in the morning resets your
(10:54):
brain to say, I'm not behind. I'm actually going to
be able to be more productive, more decive, more effective
because I'm not rushing. When you're rushing, you make mistakes.
When you're peaceful, you make better decisions. When you're rushing around,
you forget stuff. When you take a moment to take
a breath. You're going to remember everything you need to.
(11:19):
Allowing yourself that space doesn't make you lose five minutes.
It potentially could make you gain five hours back because
think about how many things you rush through, breakthrough, make
mistakes on because you're just trying to get out of
bed now. This one may be a bit challenging for
you all, but I'm going to set it out because
(11:40):
it can be amazing. It's called the cold shock reset.
Here's the experiment. End your shower with around thirty seconds
of cold water, and you can challenge yourself every week
to increase the time daily from thirty seconds to sixty seconds.
Whatever it may be. Why do you do this? It
(12:01):
boosts your mood, It improves circulation, It jump starts energy
levels like a natural expression shot. It's super simple. Listen
to this. Cold exposure increases dopamine by two hundred and
fifty percent. It improves circulation and gives you an instant
(12:21):
mental reset. And if a full cold shower is too
much for you, you can do the hot cold sandwich.
Start warm, turn cold, and then go warm again, just
giving yourself that experience. So many of us are tired,
we're feeling heavy, we're feeling drained, we're feeling overworked. And
that cold shock reset for thirty seconds, just thirty seconds.
(12:45):
That's all I'm asking you to do. I'm not telling
you to do a cold plunge and sit in a
tub for three to four minutes. A thirty seconds in
the shower can totally revitalize you, totally revitalize you. Another
hydration one. Instead of reaching for coffee first, drink a
large glass of water with a pinch of sea salt,
(13:07):
maybe a bit of lemon. And if you can do
it at room temperature or warmer, that's even better. And
why does it work? After seven hours of sleep, your
body feels dehydrated, which can make you feel groggy, and
electrolytes from salt and the vitamin sea from lemon jumpstart
hydration and energy. And if you're one of those people
(13:28):
who really wants to go all the way, you can
add a few drops of chlorophyll for an extra detox
boost as well. That's how water can change your life.
The thirty seconds in the shower and taking water before
you take anything else. It's these tiny, small habits that
stop us from feeling like we're pulling ourselves through the day,
(13:52):
or pushing ourselves through the day that actually we're able
to perform and power through the rest of the day.
It's these little things that affect our mood, affect our mindset,
affect our body. We think, oh wow, I'm not motivated,
I'm not engaged. Yeah, that could be the case. But
give yourself the best chemical chance, give yourself the best
(14:14):
biological chance to succeed and win throughout the day. Now,
the next one is movement, the one move power shift.
Here's the experiment. Do one explosive movement, jump squat, clap,
push up high knee, sprint in place for just ten
(14:34):
to fifteen seconds. Ten to fifteen seconds, jump squat, clap,
push up high energy sprint in place for just ten
to fifteen seconds. Then stand tall, take a deep breath
and feel the energy surge. Why does it work? Just
one high intensity move sends a surge of adrenaline, dopamine
(14:57):
and oxygen to your brain like an instant and shot
without the crash. And if you want to upgrade it,
you compair it with a power phrase like I'm built
for this, let's go, let's do this, whatever it is
that works for you. One explosive movement can reset your energy.
We underestimate the value of small changes, and we overestimate
(15:22):
the value of big steps. We think, if I can't
get a thirteen minute workout, what is ten to fifteen
minutes going to do? What is ten to fifteen seconds
going to do. I'll tell you this. You start doing
ten to fifteen seconds and you feel the benefit. You
want to do five minutes, you want to do ten minutes,
you want to do fifteen minutes. That's how confidence builds.
(15:45):
You do something that is achievable, that's manageable, that you
win at, and then you want to win again and
again and again. Think about it. In any sport. Someone
didn't play Wimbledon on the first day of the tennis tour.
They played their local tournament, maybe they even started at
their school, and then they upgraded all the way through
(16:08):
to the Grand Slams. You look at the most amazing
athletes on the planet. They didn't start their career at
the Super Bowl, they didn't start their career at the
World Cup. They played local. What's your local version of movement?
Not doing it leads to never winning. Starting small guarantees winning,
(16:31):
and especially more important than winning, it guarantees you're building
your confidence. I find most of us we don't do
things because we don't feel confident. We feel, well, what's
it going to do? What's the value, and therefore we
have to build our confidence to that level. I couldn't
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(16:52):
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the code on purpose. Now, I want to share something
with you that it's kind of counterintuitive, but I love
(18:19):
it. It's called the reverse gratitude shift. Here's the experiment. Instead
of listing what you're grateful for, which I'm sure you've
been asked to do a million times and maybe you've
done it. Maybe you haven't done it. If it hasn't
worked for you, try this, list three things you'd hate
to lose and then realize you still have them and
(18:41):
how you feel about that. Sometimes I find that when
we're saying like, oh, I'm grateful for the day, I'm
grateful for the sky, I'm grateful for whatever it may be,
it doesn't hit hard. It doesn't hit home. But when
you think, wait a minute, what would I hate to lose?
Oh my gosh, I'm so grateful. I am so grateful
(19:01):
that I have that. I'm so thankful that I have that. Wow,
I'm so lucky. This reverses your brain's perspective. Instead of yeah,
I guess I'm grateful for my home, you feel the
deep relief of Wow, I still have my home. It
makes gratitude hit way deeper. Upgrade it, and say each
(19:24):
one out loud for extra emotional impact. I think it's
so important to speak these things into existence, the thankfulness,
the gratitude. Notice how positive thinking is just like, yeah,
I'm feeling great, I'm doing good, and you know it
doesn't stack up. So as you can see, I'm walking
through from waking up, stepping outdoors for a second, cold shock,
reset in the shower, drinking a little bit of water,
(19:46):
a movement, a gratitude moment. And now when you're about
to eat. I call this the first bite ritual. Here's
the experiment. Take one slow, intentional bite of your first
meal while thinking about something you're grateful for, then chew
the rest slowly without distractions. There's a really really interesting
(20:10):
phrase in Ara Vada, which is the science of health
from India, and it says we should drink our food,
drink our solids, and chew our drinks. Let me set
that again. Drink your food and chew your drinks. Does
that make any sense? Let me break it down. What
(20:30):
does it mean when it says drink your food. It
means we should bite our food to the point where
it's close enough to liquid. Why do we do this?
It's easier on our digestion. If any of you havn't
gut issues digestive issues. I've found two things make a
massive difference. Slow down your eating. Put the knife and
(20:56):
fork down in between each bite, don't keep a hold
of them. Slow down the pace of eating. Most of
us are scoffing down a burrito, whatever it may be,
eating as fast as we can, trying to finish up
the plate. Get back to work, get to this, get
to that. That's what's causing bloating, indigestion. Maybe you're getting heartburn,
(21:20):
maybe you're getting acid reflux. Slow down your eating process.
And number two, try and bite each morsel of food
sixteen to thirty two times. Count while you do it,
it will naturally slow down the process, and you'll be
able to drink that food. It makes it easier on
(21:42):
your digestion. Your stomach's now not complaining, it's not reacting badly.
And when it says to it says, drink your foods
because you've chewed it down that much. And then it says,
chew your drinks. What does that mean When you're drinking
instead of just gulping it down, instead of just taking
it down as quick as you can, chew your drink
almost taste it deeply, properly, closely, and all of a
(22:06):
sudden you're digesting that better too. And if you really
want to mix it up, you want to try something new,
eat with your non dominant hand. It forces your brain
to focus and be present and reset as well. Now
I want to share one more tip. This one is
called the future You signal. Here's the experiment. Put on
(22:28):
one item of clothing or an accessory that your future
self would wear, something that makes you feel unstoppable. So
it's almost like when you think about it, when Clark
Kent takes off his glasses right, or when some people
put them on they become someone. Why it works this
(22:49):
is in clothed cognition. Your brain adapts its behavior based
on what you're wearing. Dress for the energy you want
to embody and if you upgrade as you put it on,
Say I'm stepping into my next level. What clothing is
it a pair of shoes? Is it a jacket? Is
it a smaller item like a bracelet or a ring?
(23:10):
What is it that makes you step into your future
self that reminds you of that future self? Allow it
to be something physical, something tangible that you can see,
because all of a sudden you start to see the
impact of how it changes you, and you're reminded of
that throughout the day, especially as the day gets more difficult.
Whatever it may be, it can be huge. And I
(23:32):
want to throw one more in there. I call this
the identity download. Here's the experiment. Instead of journaling about
your goals, write a three sentence manifesto of the person
you're becoming. Here's an example. I'm the kind of person
who moves through life with clarity and courage. My energy
(23:53):
is magnetic, and I attract the right opportunities effortlessly. Today
I show up my highest self. Now, what's the difference
between that and positive thinking? It's about changes in who
you are not in how the day will go. Positive
thinking is almost like it's going to be a great day.
The day may not be great, but you can still
(24:16):
be great. And I think that's the difference with positive
thing and positive thing. He says, today's going to be
a great day, everything's going to go really well. Not true.
Today could be a really tough day. Everything could be
really hard, but you can still be great. I can
be great on a bad day. That's what we want
to build. That's the muscle that we're trying to strengthen.
(24:38):
And why does it work. The brain clings to identity
over goals. Listen to that carefully. The brain clings to
identity over goals. If you keep telling yourself who you
are instead of what you want, you naturally act in
alignment with that identity. Let me say this again. Your
brain clings on to identity over goals. So you may say,
(25:03):
I want to build something successful, but I'm not good enough. Right,
So your identity is I'm not good enough. Your goal
is I want to build something successful. Notice the lack
of alignment. Now, listen to this. If you keep telling
yourself who you are instead of what you want, you
naturally act in alignment with that identity I am a focused,
(25:29):
productive individual that's naturally going to get you to your goal. Right.
That leads to your goal and you can read it
out loud for more conviction. The identity download should not
be underestimated. We always say I want this, I want this,
I wish this would happen. I'm hoping this works out. No,
(25:49):
I am, But what is following I am? If you're
always saying I'm not good enough, I'm tired, I'm exhausted,
I'm just I'm just all over the place. But then
I want this. So we're focused more on what we
want than who we are. But who we are gets
us what we want. I hope that you internalize that
(26:11):
in today's message. When I think about my morning routine,
I think about four steps time, time, thankfulness, inspiration, meditation,
and exercise. These four steps are how you should structure
your morning routine. What's your thankfulness habit? We talked about
(26:34):
the benefits of gratitude, what's your inspiration habit? The future
you signore, and the identity download what's your meditation habit?
Similar to those with the first bite and the anti
gratitude reset or the reverse gratitude reset, and then finally
exercise that power shift that will get you right every
(26:55):
morning that you try it. And all I want you
to do is try one of these for this week.
Then the next week, add another one, Then the next
week add another one. Do not add all of these
this week because it won't work. So just try one.
Maybe you're going to try the thirty seconds in the shower,
maybe you're going to try getting that sunlight in the morning.
(27:17):
Make it simple, make it stick, make it easy. Thank
you so much for listening. I'm always rooting for you
and forever in your corner. Please leave a review, Please
share this episode. I want to see what's sticking out
to you. Share on your stories, share your best favorite
audio moments on TikTok. I can't wait to see how
it's resonated. And I look forward to you listening to
(27:40):
another episode today, tomorrow, soon. Remember we have new episodes
coming out every single week, multiple new episodes, and you
have six years worth to go back on. Some of
your favorite guests have been on before and you may
not even know, So go and take a look through
the library. Thank you for being here, see you soon.
Thank you so much for listening to this conversation. If
(28:02):
you enjoyed it, you'll love my chat with Adam Grant
on why discomfort is the key to growth and the
strategies for unlocking your hidden potential. If you know you
want to be more and achieve more this year, go
check it out right now. You set a goal today,
you achieve it in six months, and then by the
time it happens, it's almost a relief. There's no sense
(28:24):
of meaning and purpose. You sort of expected it, and
you would have been disappointed if it didn't happen.
When we pick up our phones first thing in the morning,
it's like letting one hundred people into the bedroom of
your mind at that time. You would never let one
hundred people walk into your bedroom in the morning, before
you brush your teeth, before you put your makeup on,
before you were ready for the day, before you showered.
(00:22):
But every day we let one hundred notifications, news stories, updates,
messages walk into the bedroom of our mind. Think about
that for a second. The number one health and wellness
podcast Stay Setty Say Sheetty. Hey, everyone, welcome back to
(00:45):
On Purpose. I'm your host, Jay Chatty, and I'm so
excited that you're back to listen, learn and grow as always.
I'm so deeply grateful that you've taken out the time
to connect here and I hope you'll loving all the episodes.
It's so exciting that I'll actually be going out on
(01:06):
tour with the podcast across North America this year. That
means you can come and watch me live with a
surprise guest, do an interview on stage, ask questions, and
be a part of the show. I really hope that
you're going to come and see me. If you want
to know where to come, head over to www dot
(01:28):
jshetty dot me Forward slash Tour. That's www dot jshetty
dot me Forward slash Tour. I can't wait to see
you in the audience now. Today I wanted to talk
about how we set our day up for success, how
(01:48):
we set ourselves up for success. How many times have
you had it, we're halfway through the day, you say
to yourself, this isn't working out. It's not going my
way today, it's another write off. How many times at
the end of the day have you said to yourself,
I didn't get through it today. I didn't get enough done.
(02:09):
It wasn't the right day. It didn't work out. Hopefully tomorrow, hopefully,
next week, hopefully next month, hopefully next year. We postpone
our greatness and success every single day. Why is that?
It's because we don't often set ourselves up for success. Now,
(02:32):
I know what you're thinking. You're like, Jay, I am
a positive thinker. I do think that tomorrow is going
to be a better day, and I do want it
to be a better day. Well, here's the reality. Positive
thinking doesn't work. It's about habits, it's about systems, it's
about processes. The biggest mistake we've made over the last
(02:54):
few decades is we think it's all about positive thinking,
and this idea has created somewhat of a barrier for people.
For the people that don't believe it anyway, they think
it's a weakness of personal growth and self development. And
for the people who believe it, you're doing it and
you're wondering, wait a minute, I was feeling positive about tomorrow.
(03:16):
Why wasn't it a good day? Because we have this
underlying belief that if I think positive, then tomorrow will
be great. If I think good, tomorrow will be great.
It's not how it works. The way we set ourselves
up for success is by the habits we choose, the
systems we build, and the practices we focus on that
(03:42):
can transform your entire day. I have found that I
can conquer my day if I master my mourning, and
you can too. You can conquer your day if you
master your mourning. Your mourning can either set you up
for success or set you up for failure. Your mourning
(04:02):
can either build you up for greatness or lead you
towards weakness. Your mourning is the divining factor of how
your day is going to go. It's almost like the
first quarter of a game. Right for anyone who watches sports,
you've got four quarters in the United States, and you've
got four quarters of your day, your first quarter. You
(04:25):
want to set yourself up for success. Now, of course
you can have a comeback, right, You can be down
in the first quarter, down in the second quarter and
have an unbelievable comeback. But that requires so much from you.
What if you could set yourself up for an amazing game,
if you had an amazing first quarter. That's what today
(04:47):
is all about. How to master your mourning so that
you're not tired, unproductive, or overthinking for the rest of
the day. The first step that I want to share
with you is what I call a dopamine detox dose.
Here's your experiment that I want to set for you.
(05:08):
Before reaching for your phone, sit in stillness for five minutes,
no social media, no notifications, just breathing, being conscious of
your breath, letting yourself wake up naturally, your eyes opening gently.
(05:30):
Take that time. So many of us rush our brains,
rush our minds into an awake state before we're even ready.
We wake up with a jolt or a shock, thinking
that we're ready for the day, when actually we're shocking
(05:50):
and jolting our brains. I've never really liked the word
alarm or alert. Why would you want to wake up
to an alarm? And alarm sets off your cortisol levels? Right,
if you hear an alarm, you think I've got to
get out of here, there's fire, there's some problem. I
hate the word alarm. I want us to stop using
(06:12):
the word alarm. Don't wake up to an alarm. Wake
up to an intention, Wake up to an energy. Wake
up to a sound that creates a sense of synchronicity
and serenity in your life. Find that sound, find that tone,
and see how your day changes. When we pick up
(06:33):
our phones first thing in the morning, it's like letting
one hundred people into the bedroom of your mind. At
that time, you would never let one hundred people walk
into your bedroom in the morning, before you brush your teeth,
before you put your makeup on, before you were ready
for the day, before you showered. But every day we
(06:56):
let one hundred notifications, new story updates, messages walk into
the bedroom of our mind. Think about that for a second.
Imagine one hundred people, the people from work, your family,
your friends, everyone walked into your bedroom in the morning
and started telling you everything. Your work colleague was like
(07:18):
that projects do you right now? Sounds like an email
you probably got. Your boss walks in and says, hey,
where were you last Friday? Did you get that report done?
All of a sudden, that sounds like a message you
got as well. Then your mom's checking in with you.
How is your weekend? I hope you're well. Then your
friends are checking with you. How did your date go?
(07:38):
I hope it was okay. Right, You've got all these
things that you're waking up to, and chances are you
went to bedly. That dopamine detox can save you. Why
because it resets your brain's dopamine levels, reducing the need
for instant gratification and helping you focus better throughout the day.
(08:02):
So many of us don't realize that we all have
something that's known as decision fatigue. It means the more
decisions you make per day, the more tired you get
of making decisions. And here's the thing. If you're making
lots of small decisions in the morning, do I reply
(08:23):
to this message? Do I need to check that email?
Do I need to go and look on Instagram? Should
I reply to this comment right now? Whatever? And I'm
not posted all of a sudden, you're using up your
brain's power for all of these small, insignificant decisions that
by the time it gets to the morning, in the
middle of the day where you may actually have to
(08:43):
make some bigger decisions in life, you have lowered your ability,
energy and capacity to actually do that. Don't waste all
of your decision focus and energy on small, insignificant, irrelevant decisions.
So what i want to do here is a dopamine detox.
(09:06):
With the dopamine swap, I want to give you a
better way of getting dopamine. Here's the experiment. Step number two.
Step outside within ten minutes of waking up and let
the natural light hit your eyes. No sunglasses. Morning sunshine
(09:26):
signals to your brain that it's time to wake up,
regulates your circadian rhythm and boost dopamine the motivation chemical
and bonus tip. If you can't go outside, stand near
a bright window or use a daylight lamp. I've been
using the hatch on darker days where the hatch has
(09:47):
this beautiful light that comes on. It doesn't feel like
the harsh lights that you put on in your room
or in your home or in your apartment. It mimics
that of the sun coming in through your window. If
you can do natural sunlight, obviously that's best. But this
is a really beautiful start to the day. Get that
dobamine for the sun. Notice how none of these things
(10:09):
take too long. Don't look at your phone for five minutes,
step outside for five minutes. That's all it takes. I
promise you that when you give your mind that peace
and quiet, that gentle awakening in the morning, it will
set you up for success because now you're not stressed,
(10:31):
you're not feeling pressure, You're not waking up with this
feeling of already being behind. How many of you wake
up feeling behind. It's not your fault. The world will
make you feel that way. You wake up and you've
already got twenty nine messages and you're thinking, I'm so behind.
Taking that five minute gap in the morning resets your
(10:54):
brain to say, I'm not behind. I'm actually going to
be able to be more productive, more decive, more effective
because I'm not rushing. When you're rushing, you make mistakes.
When you're peaceful, you make better decisions. When you're rushing around,
you forget stuff. When you take a moment to take
a breath. You're going to remember everything you need to.
(11:19):
Allowing yourself that space doesn't make you lose five minutes.
It potentially could make you gain five hours back because
think about how many things you rush through, breakthrough, make
mistakes on because you're just trying to get out of
bed now. This one may be a bit challenging for
you all, but I'm going to set it out because
(11:40):
it can be amazing. It's called the cold shock reset.
Here's the experiment. End your shower with around thirty seconds
of cold water, and you can challenge yourself every week
to increase the time daily from thirty seconds to sixty seconds.
Whatever it may be. Why do you do this? It
(12:01):
boosts your mood, It improves circulation, It jump starts energy
levels like a natural expression shot. It's super simple. Listen
to this. Cold exposure increases dopamine by two hundred and
fifty percent. It improves circulation and gives you an instant
(12:21):
mental reset. And if a full cold shower is too
much for you, you can do the hot cold sandwich.
Start warm, turn cold, and then go warm again, just
giving yourself that experience. So many of us are tired,
we're feeling heavy, we're feeling drained, we're feeling overworked. And
that cold shock reset for thirty seconds, just thirty seconds.
(12:45):
That's all I'm asking you to do. I'm not telling
you to do a cold plunge and sit in a
tub for three to four minutes. A thirty seconds in
the shower can totally revitalize you, totally revitalize you. Another
hydration one. Instead of reaching for coffee first, drink a
large glass of water with a pinch of sea salt,
(13:07):
maybe a bit of lemon. And if you can do
it at room temperature or warmer, that's even better. And
why does it work? After seven hours of sleep, your
body feels dehydrated, which can make you feel groggy, and
electrolytes from salt and the vitamin sea from lemon jumpstart
hydration and energy. And if you're one of those people
(13:28):
who really wants to go all the way, you can
add a few drops of chlorophyll for an extra detox
boost as well. That's how water can change your life.
The thirty seconds in the shower and taking water before
you take anything else. It's these tiny, small habits that
stop us from feeling like we're pulling ourselves through the day,
(13:52):
or pushing ourselves through the day that actually we're able
to perform and power through the rest of the day.
It's these little things that affect our mood, affect our mindset,
affect our body. We think, oh wow, I'm not motivated,
I'm not engaged. Yeah, that could be the case. But
give yourself the best chemical chance, give yourself the best
(14:14):
biological chance to succeed and win throughout the day. Now,
the next one is movement, the one move power shift.
Here's the experiment. Do one explosive movement, jump squat, clap,
push up high knee, sprint in place for just ten
(14:34):
to fifteen seconds. Ten to fifteen seconds, jump squat, clap,
push up high energy sprint in place for just ten
to fifteen seconds. Then stand tall, take a deep breath
and feel the energy surge. Why does it work? Just
one high intensity move sends a surge of adrenaline, dopamine
(14:57):
and oxygen to your brain like an instant and shot
without the crash. And if you want to upgrade it,
you compair it with a power phrase like I'm built
for this, let's go, let's do this, whatever it is
that works for you. One explosive movement can reset your energy.
We underestimate the value of small changes, and we overestimate
(15:22):
the value of big steps. We think, if I can't
get a thirteen minute workout, what is ten to fifteen
minutes going to do? What is ten to fifteen seconds
going to do. I'll tell you this. You start doing
ten to fifteen seconds and you feel the benefit. You
want to do five minutes, you want to do ten minutes,
you want to do fifteen minutes. That's how confidence builds.
(15:45):
You do something that is achievable, that's manageable, that you
win at, and then you want to win again and
again and again. Think about it. In any sport. Someone
didn't play Wimbledon on the first day of the tennis tour.
They played their local tournament, maybe they even started at
their school, and then they upgraded all the way through
(16:08):
to the Grand Slams. You look at the most amazing
athletes on the planet. They didn't start their career at
the Super Bowl, they didn't start their career at the
World Cup. They played local. What's your local version of movement?
Not doing it leads to never winning. Starting small guarantees winning,
(16:31):
and especially more important than winning, it guarantees you're building
your confidence. I find most of us we don't do
things because we don't feel confident. We feel, well, what's
it going to do? What's the value, and therefore we
have to build our confidence to that level. I couldn't
be more excited to share something truly special with all
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(16:52):
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(17:13):
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(17:36):
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(17:58):
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That's drink Jauni dot com and make sure you use
the code on purpose. Now, I want to share something
with you that it's kind of counterintuitive, but I love
(18:19):
it. It's called the reverse gratitude shift. Here's the experiment. Instead
of listing what you're grateful for, which I'm sure you've
been asked to do a million times and maybe you've
done it. Maybe you haven't done it. If it hasn't
worked for you, try this, list three things you'd hate
to lose and then realize you still have them and
(18:41):
how you feel about that. Sometimes I find that when
we're saying like, oh, I'm grateful for the day, I'm
grateful for the sky, I'm grateful for whatever it may be,
it doesn't hit hard. It doesn't hit home. But when
you think, wait a minute, what would I hate to lose?
Oh my gosh, I'm so grateful. I am so grateful
(19:01):
that I have that. I'm so thankful that I have that. Wow,
I'm so lucky. This reverses your brain's perspective. Instead of yeah,
I guess I'm grateful for my home, you feel the
deep relief of Wow, I still have my home. It
makes gratitude hit way deeper. Upgrade it, and say each
(19:24):
one out loud for extra emotional impact. I think it's
so important to speak these things into existence, the thankfulness,
the gratitude. Notice how positive thinking is just like, yeah,
I'm feeling great, I'm doing good, and you know it
doesn't stack up. So as you can see, I'm walking
through from waking up, stepping outdoors for a second, cold shock,
reset in the shower, drinking a little bit of water,
(19:46):
a movement, a gratitude moment. And now when you're about
to eat. I call this the first bite ritual. Here's
the experiment. Take one slow, intentional bite of your first
meal while thinking about something you're grateful for, then chew
the rest slowly without distractions. There's a really really interesting
(20:10):
phrase in Ara Vada, which is the science of health
from India, and it says we should drink our food,
drink our solids, and chew our drinks. Let me set
that again. Drink your food and chew your drinks. Does
that make any sense? Let me break it down. What
(20:30):
does it mean when it says drink your food. It
means we should bite our food to the point where
it's close enough to liquid. Why do we do this?
It's easier on our digestion. If any of you havn't
gut issues digestive issues. I've found two things make a
massive difference. Slow down your eating. Put the knife and
(20:56):
fork down in between each bite, don't keep a hold
of them. Slow down the pace of eating. Most of
us are scoffing down a burrito, whatever it may be,
eating as fast as we can, trying to finish up
the plate. Get back to work, get to this, get
to that. That's what's causing bloating, indigestion. Maybe you're getting heartburn,
(21:20):
maybe you're getting acid reflux. Slow down your eating process.
And number two, try and bite each morsel of food
sixteen to thirty two times. Count while you do it,
it will naturally slow down the process, and you'll be
able to drink that food. It makes it easier on
(21:42):
your digestion. Your stomach's now not complaining, it's not reacting badly.
And when it says to it says, drink your foods
because you've chewed it down that much. And then it says,
chew your drinks. What does that mean When you're drinking
instead of just gulping it down, instead of just taking
it down as quick as you can, chew your drink
almost taste it deeply, properly, closely, and all of a
(22:06):
sudden you're digesting that better too. And if you really
want to mix it up, you want to try something new,
eat with your non dominant hand. It forces your brain
to focus and be present and reset as well. Now
I want to share one more tip. This one is
called the future You signal. Here's the experiment. Put on
(22:28):
one item of clothing or an accessory that your future
self would wear, something that makes you feel unstoppable. So
it's almost like when you think about it, when Clark
Kent takes off his glasses right, or when some people
put them on they become someone. Why it works this
(22:49):
is in clothed cognition. Your brain adapts its behavior based
on what you're wearing. Dress for the energy you want
to embody and if you upgrade as you put it on,
Say I'm stepping into my next level. What clothing is
it a pair of shoes? Is it a jacket? Is
it a smaller item like a bracelet or a ring?
(23:10):
What is it that makes you step into your future
self that reminds you of that future self? Allow it
to be something physical, something tangible that you can see,
because all of a sudden you start to see the
impact of how it changes you, and you're reminded of
that throughout the day, especially as the day gets more difficult.
Whatever it may be, it can be huge. And I
(23:32):
want to throw one more in there. I call this
the identity download. Here's the experiment. Instead of journaling about
your goals, write a three sentence manifesto of the person
you're becoming. Here's an example. I'm the kind of person
who moves through life with clarity and courage. My energy
(23:53):
is magnetic, and I attract the right opportunities effortlessly. Today
I show up my highest self. Now, what's the difference
between that and positive thinking? It's about changes in who
you are not in how the day will go. Positive
thinking is almost like it's going to be a great day.
The day may not be great, but you can still
(24:16):
be great. And I think that's the difference with positive
thing and positive thing. He says, today's going to be
a great day, everything's going to go really well. Not true.
Today could be a really tough day. Everything could be
really hard, but you can still be great. I can
be great on a bad day. That's what we want
to build. That's the muscle that we're trying to strengthen.
(24:38):
And why does it work. The brain clings to identity
over goals. Listen to that carefully. The brain clings to
identity over goals. If you keep telling yourself who you
are instead of what you want, you naturally act in
alignment with that identity. Let me say this again. Your
brain clings on to identity over goals. So you may say,
(25:03):
I want to build something successful, but I'm not good enough. Right,
So your identity is I'm not good enough. Your goal
is I want to build something successful. Notice the lack
of alignment. Now, listen to this. If you keep telling
yourself who you are instead of what you want, you
naturally act in alignment with that identity I am a focused,
(25:29):
productive individual that's naturally going to get you to your goal. Right.
That leads to your goal and you can read it
out loud for more conviction. The identity download should not
be underestimated. We always say I want this, I want this,
I wish this would happen. I'm hoping this works out. No,
(25:49):
I am, But what is following I am? If you're
always saying I'm not good enough, I'm tired, I'm exhausted,
I'm just I'm just all over the place. But then
I want this. So we're focused more on what we
want than who we are. But who we are gets
us what we want. I hope that you internalize that
(26:11):
in today's message. When I think about my morning routine,
I think about four steps time, time, thankfulness, inspiration, meditation,
and exercise. These four steps are how you should structure
your morning routine. What's your thankfulness habit? We talked about
(26:34):
the benefits of gratitude, what's your inspiration habit? The future
you signore, and the identity download what's your meditation habit?
Similar to those with the first bite and the anti
gratitude reset or the reverse gratitude reset, and then finally
exercise that power shift that will get you right every
(26:55):
morning that you try it. And all I want you
to do is try one of these for this week.
Then the next week, add another one, Then the next
week add another one. Do not add all of these
this week because it won't work. So just try one.
Maybe you're going to try the thirty seconds in the shower,
maybe you're going to try getting that sunlight in the morning.
(27:17):
Make it simple, make it stick, make it easy. Thank
you so much for listening. I'm always rooting for you
and forever in your corner. Please leave a review, Please
share this episode. I want to see what's sticking out
to you. Share on your stories, share your best favorite
audio moments on TikTok. I can't wait to see how
it's resonated. And I look forward to you listening to
(27:40):
another episode today, tomorrow, soon. Remember we have new episodes
coming out every single week, multiple new episodes, and you
have six years worth to go back on. Some of
your favorite guests have been on before and you may
not even know, So go and take a look through
the library. Thank you for being here, see you soon.
Thank you so much for listening to this conversation. If
(28:02):
you enjoyed it, you'll love my chat with Adam Grant
on why discomfort is the key to growth and the
strategies for unlocking your hidden potential. If you know you
want to be more and achieve more this year, go
check it out right now. You set a goal today,
you achieve it in six months, and then by the
time it happens, it's almost a relief. There's no sense
(28:24):
of meaning and purpose. You sort of expected it, and
you would have been disappointed if it didn't happen.
Host
Jay Shetty
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