April 4, 2025 • 29 mins
Do you have a morning routine?
How do you usually boost your energy in the morning?
Today, Jay explores a challenge we all face, feeling drained, exhausted, and overwhelmed. He reminds us that rest isn’t a luxury but a necessity, and pushing ourselves too hard only leads to burnout. In this episode, he shares simple yet powerful strategies to help us reclaim our energy, set better boundaries, and shift our mindset from perfectionism to progress.
One key lesson is focusing on progress instead of perfection. Many of us wait for the “perfect” moment, but that often keeps us from starting at all. Jay also encourages us to spot and fix our energy leaks—those unnoticed habits, relationships, or activities that quietly wear us down. Whether it’s spending time with people who drain us, sitting through unnecessary meetings, or endlessly scrolling on social media, these small but consistent drains add up. By recognizing them, we can take control and protect our energy.
In this episode, you'll learn:
How to Stop Feeling Drained and Reclaim Your Energy
How to Focus on Progress Instead of Perfection
How to Set Boundaries to Protect Your Time and Energy
How to Make Rest a Priority (and Why It’s Productive)
How to Structure Your Day Around Your Peak Energy Hours
Feeling drained and overwhelmed doesn’t have to be your norm. You have the power to take back your energy, set boundaries, and create a life that feels balanced and fulfilling.
With Love and Gratitude,
Jay Shetty
What We Discuss:
00:00 Intro
01:37 How to Break Free from Feeling Drained
02:32 #1: Focus on Progress and Process not Perfection
05:39 #2: The Energy Leaks Principle
12:56 #3: The Boundaries for Energy Principle
14:15 #4: The ‘Rest is Productive’ Principle
16:55 #5: The Art of Saying NO Principle
18:40 #6: The Small Wins Principle
20:12 How to Manage Your Energy Daily
22:43 Setting the Right Tone for the Day
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 (00:01):
Hey everyone, it's Jay Sheddy and I'm thrilled to announce
my podcast tour. For the first time ever, you can
experience on purpose in person. Join me in a city
near you for meaningful, insightful conversations with surprise guests. It
could be a celebrity, top wellness expert, or a CEO
or business leader. We'll dive into experiences designed to experience growth,
(00:25):
spark learning, and build real connections. I can't wait to
meet you. There are a limited number of VIP experiences
for a private Q and a intimate meditation and a
meet and greet with photos. Tickets are on sale now.
Head to Jsheddy, dop me Forward, Slash Tour and get
yours today. Listen to this carefully. Rest isn't a luxury,
(00:51):
it's a necessity. So many people will forego rest in
order to be more productive, in order to be more effective,
in ordered to be more efficient, not realizing the quality
of their work is dwindling, not realizing the efficiency of
their work is going down, not realizing that their productivity
is decreasing. If you keep going, I promise you you're
(01:15):
not making great stuff. The number one health and wellness podcast,
Jay Setty Jay Shetty. Hey everyone, welcome back to On Purpose.
I'm your host, Jay Shetty, and I am so grateful
that you've joined me today. I wanted to start by
(01:35):
saying that I want you to leave this episode knowing
how you don't have to feel drained. I know that
you're carrying a lot, I know that it feels heavy,
and I know that it's felt that way for a
long long time. But you don't have to carry someone
(01:56):
else's baggage. You don't have to put us someone else's
rock upper hill. You don't have to climb the mountain
that others want you to climb. And today's episode is
all about how you can break free from feeling drained
and exhausted all the time to actually feeling energized and
(02:20):
feeling present. And the principles and insights and ideas I'm
going to share with you today, if you can just
start putting one into practice, you will see your life change.
So the first thing that I want to talk about
is you have to start focusing on progress and the process,
(02:40):
not perfection. So many of us are addicted to perfection,
and maybe we became that way because of our parents.
Maybe you were the kid who got nine out of
ten and your parents asked, why didn't you get ten
out of ten? Maybe you're the kid who always tried
their best, but that was never good enough if you
(03:01):
didn't finish above everyone else. Maybe you were the kid
that would create something new and interesting and unique, but
it didn't look perfect. Or maybe it came to you
later on in life where you felt the pressure to
dress a certain way, to present yourself a certain way
because everyone else was and you've never felt perfect enough.
(03:26):
But the truth is, anyone who's aiming for perfection doesn't
get there by focusing on perfection. They get there through
iterating and shifting the process and focusing on progress. When
we say practice makes perfect, practice is all about process
(03:47):
and progress, and what we need to do in order
to do that is we have to break large projects
into smaller achievable tasks. We need to learn to celebrate
it's small wins and milestones rather than waiting for the
final result. We have to allow ourselves to make mistakes,
(04:09):
embrace imperfection, and significantly reduce the mental and emotional strain,
Reduce unnecessary pressure, increase satisfaction with progress, and prevent emotional
fatigue from perfectionism. What I want you to do is,
for the next seven days, I want you to start
(04:29):
something without the pressure of it feeling perfect or even
better than that. The next time you get asked to
do a presentation, aim for seventy percent. Do you know
that at college, if you get seventy percent, I remember,
at least in London, that's a first class degree. It's
a first class standard anything above seventy. So whether you
(04:51):
got seventy or ninety nine, you've got a first class degree.
But today we even feel that ninety nine isn't one hundred, right,
We even fiel ninety nine is not perfect. Start growing
and building something up to seventy percent. Launch it at
seventy percent, write it at seventy percent, record it at
(05:13):
seventy percent, post it at seventy percent. Everything needs to
just be seventy percent. And what you'll find is that
the more you release at seventy percent, the better you'll
get at moving from seventy to one hundred. The problem
is we don't start. We get stuck at zero percent
because we want to be at one hundred percent. Start
(05:36):
at seventy percent. The second thing I want to talk
to you about is something I call the energy leaks principle.
What I want you to do is I want you
to identify and plug the energy leaks. Just as a
leaky bucket loses water, you lose energy through various activities, people,
(06:00):
or habits. Identifying and addressing these energy leaks is crucial
for maintaining high energy. I think we don't realize how
many things we do on a weekly basis that we
repeatedly do that leak our energy. It could be watching
your favorite team lose every weekend. You lose energy every
(06:22):
time they lose, but you still turn up to watch.
Maybe you lose energy when you spend time with the
same people every week. Maybe you lose energy when you
eat that same thing for lunch and then you have
a slump for the rest of the day. We all
repeatedly do things that waste, leak, or lose energy for
(06:43):
the next three days. I want you to become a
master at knowing where your energy is leaking. I want
you to become really conscious and aware of where you're
losing energy so that you can actually change it. So
the first step is evaluate toxic relationships or draining social
interactions and setting a boundary to minimize them. As soon
(07:07):
as you leave a group of people, or you leave
a place you go, too often ask yourself, how do
I feel? Do I feel energized or do I feel drained?
Do I feel enthusiastic or do I feel tired? How
do you feel after a group of people. It's almost
like when we leave a movie theater, you ask yourself, hey,
(07:29):
did we like that movie? Now? I wasn't that great?
Was it? It wasn't you know? The characters were off,
the plot was off. I didn't really like the ending.
Or when you go to a restaurant with friends, it's
really natural to rate that restaurant. I love the pastor,
but I didn't love the pizza so much. And the
starters were great, but I didn't love the mains. Right.
It's a really normal conversation. We evaluate, and then we
(07:51):
know whether we're going back to that restaurant again, or
we know whether we'll never ever go back ever again.
But we don't do the same with people. I'm not
saying to be critical or be condescending. It's to evaluate
how we feel. Is that a place? Is that a
person I want to revisit? That's the question. Is that
(08:14):
a place or a person I want to revisit, what
will happen if and when I revisit. Chances are, if
I've done this long enough, I already know the result.
So if I'm going to do it, I better be
fully aware. I better actually be totally conscious of how
(08:35):
I'm going to feel when I leave. The second thing
is limit time wasting activities. Identify activities that deplete your
energy without providing much return. Could be scrolling on social media,
too many unnecessary meetings. This is something I really want
you to think about. If you have a zoom call.
(08:58):
After the zoom call, ask yourself, could that have been
a phone call? Now? After a phone call, ask yourself,
could that have been a email? Now? If it's an email,
ask yourself, could that have been a text? A Slack message?
Always ask yourself whether the meeting you're in is actually
(09:19):
a powerful use of your time. And I also find
that it's so interesting that our schedule has defined meetings
to have to be thirty minutes or sixty minutes, But
why can't they be ten? Why can't they be fifteen?
How many times have you set in an hour long
meeting and thought to yourself, this should have been a
(09:40):
ten minute phone call. This should have been a three
minute email, This should have been a thirty second Slack message.
But we still schedule meetings. Imagine you looked at your
schedule today for the next week and just reevaluated what
really was worth a one hour meeting. So many hours
(10:02):
are wasted in the workplace because we think everything needs
to be a meeting. Everything needs to be a zoom call.
Everyone's on it, and everyone's just sitting around. There's two
people having a conversation, only two people are talking, but
there's twenty people on this zoom Is it necessary? Is
it needed? Are we really being as productive? Effective? And
(10:25):
more importantly, are we protecting our energy? Ask yourself told
the zoom have been a phone call, the phone call
been email, the email been a Slack message? Are we
using our time wisely? And if you're scrolling on social media?
Why not read a book? If you don't want to
read a book, why not read an article. If you're
(10:46):
not reading an article, why not read some poetry. What
is it that you can do that satisfies, that satiates
that thirst that you have to want to learn, to
want to see something, to want to be entertained. I
want it too. One of the things I try and
do is I leave books open in different places in
my home that I'm likely to sit down with my phone,
(11:08):
and I've created a specific phone area. It's in a
space that I get ready, and I try to leave
my phone there throughout the day so that that's the
only area I use my phone. It's almost like what
a landline used to be, right. Your landline wasn't something
you could carry everywhere with you and life went on
just fine. Right. It's really interesting. I think a lot
(11:30):
of us are like, well, I need to respond right now,
but we didn't for years, and we don't with our laptops.
So what if you treated your phone like a landline.
It stayed in that place if you wanted to use it,
that's where you went, and try and make it an
uncomfortable place. I've made mine a place where I have
to stand to use it, because I know if I
(11:51):
sit down and use it, I could be on it
for hours, and I don't want that because it's a
energy depleting task. It's an energy depleting space. The third
step in this is decluttering your environment. A cluttered workspace
or home can drain your energy by creating mental overload,
(12:12):
keep your surroundings organized and calm. I think so many
of us feel that we feel overwhelmed mentally because our
spaces are overwhelming, right. Our spaces are overly loaded up.
Our spaces are so busy that our mind feels busy.
(12:34):
How many terms have you ever felt that that you
feel busy on the inside because everything's crazy and chaotic
on the outside. So our outside energy has a big
impact on how we conduct ourselves, how we value ourselves,
how we see things, and it's definitely something to pay
attention to and look out for. The next principle is
(12:57):
the boundaries for energy principle. Set clear boundaries to protect
your energy. Without boundaries, it's easy to become over committed,
which is what leads to burnout. Establishing clear limits in work,
social life, and personal time will protect your energy. Now,
one of the biggest mistakes I think we make is
that our social life infiltrates our work life. We're scrolling,
(13:21):
we're messaging, we're commenting on Instagram during our work hours
and then guess what, now, work infiltrates our social life.
We're our emailing, working, making posts or whatever we do. Also,
when we're at home when we're in our space. It's so,
so so important to set clear work hours, especially if
(13:42):
you work remotely, and stick to them. Turn off notifications
after hours to reduce the temptation to work beyond your time,
and do the same when you're at work. Respect both spaces.
I think that's the interesting thing. We don't respect home
and we don't respect work right. We don't give ourselves
the time we need. We don't give ourselves the actual
(14:05):
space we need in either place. We're constantly bleeding and
blending the lines. It's really important to protect those boundaries.
The next principle is one that sounds like it should
be obvious, but it's counterintuitive. It's called the rest is
Productive principle. Understand that rest is an active strategy for energy.
(14:34):
Listen to this carefully. Rest isn't a luxury, it's a necessity.
Rest isn't an option, it's a priority. Rest isn't something
we should be hoping for, it's something we should plan for.
Rest is something we all need and deserve. It's so
(14:59):
interesting to me that so many people will forego rest
in order to be more productive, in order to be
more effective, in order to be more efficient, not realizing
the quality of their work is dwindling, not realizing the
efficiency of their work is going down, not realizing that
their productivity is decreasing. If you keep going, I promise
(15:22):
you you're not making great stuff. If you keep pushing,
I promise you you're not making anything better. And if
you keep on doing it, I promise you it's not sustainable.
We have to learn to realize rest is productive, rest
(15:44):
is effective, Rest is strategic. So what do you need
to do? Schedule rest periods include deliberate rest and downtime
in your calendar, whether it's a thirty minute nap, the
weekend off, or an evening of relaxation. It's so easy
to skip these. Most people don't even take their annual
(16:06):
vacations and annual leave because they think they have too
much to do, not realizing that we do it less well.
We take longer to do short tasks, We have to
work harder to do easier things. We get weaker and weaker,
when actually rest would have made us stronger and sharper.
It's also really important to set recovery time after work.
(16:29):
After intense work sessions or meetings, take time to reset
before jumping into your next task, I promise you will
actually make you better. I think that's the point. A
lot of people think, well, I don't have time to rest. Well. Actually,
if you took time to rest, everything else would become quicker, faster, simpler, easier.
That's the point. And also it's about mindful rest rest
(16:51):
that actually helps you rejuvenate, not just switching off. The
next principle is essentially the art of saying no. Prince,
learning to say no is a vital skill. Every yes
takes up time and energy, so saying no to low
priority things is essential to conserve your energy. And how
(17:13):
do you say no? You have to practice it. Start small,
say no to non essential meetings, events, tasks, things that
don't align with your bigger goal, and filter opportunities. Ask yourself,
will this energize me or deplete me? Often we look
at our calendar and we say, oh, there's nothing on
that evening. Sure I'll be there, But we didn't actually
(17:34):
evaluate the thing we're actually going to. Right, do I
want to go to that thing? Does that thing actually
energize me? Do those people energize me? We waste so
much energy and we burn out because we look at
things as time not energy. Right. We live in a
time management world, not in an energy management world. So
if we have time for something, we'll do it, not
(17:55):
asking ourselves do we have the energy for it? So
here's a quick way think about it. Every time someone
invites you to do something, or someone invites you to
attend something, ask yourself, not only do I have the time,
but secondly, do I have the energy? And do I
(18:15):
know what kind of energy that event's going to demand?
Maybe it's going to demand for you to be extroverted,
to meet lots of people, to shake hands, to smile,
to make eye contact, and you don't want that. You
really need a break. I've noticed this in my own
life sometimes where I say no to something not because
I don't want to go, it's because I can't take
the energy i'd like to go with. So the power
(18:37):
of saying no is extremely important. This one I love
as well. The small wins principle. Celebrate the little victories.
Celebrate small achievements can have a significant impact on your
motivation and energy. They create a sense of momentum, making
larger tasks seem more achievable. Break larger tasks into bite
(18:59):
sized goal and make those goals your milestones that you celebrate.
One of my favorite things to do with my team
is something that we call weekly Wins, where every week
we'll sit down and we'll go through everyone's weekly wins
and it will blow your mind what people think of,
what they come up with, what they value. It teaches
(19:19):
you so much about each other, and I think we
often undervalue how much we can learn from that kind
of a system. Hey everyone, it's Jay Sheddy and I'm
thrilled to announce my podcast tour. For the first time ever,
you can experience on purpose in person. Join me in
a city near you for meaningful, insightful conversations with surprise guests.
(19:43):
It could be a celebrity, top wellness expert, or a
CEO or business leader. We'll dive into experiences designed to
experience growth, spark learning, and build real connections. I can't
wait to meet you. There are a limited number of
VIP experiences for a private Q intimate meditation and a
meet and greet with photos. Tickets are on sale now.
(20:06):
Head to jyshady, dop me Forward Slash Tour and get
yours today. One of my favorite ways to manage my
energy is to do a personal energy audit, track your
energy levels throughout the day for one week and identify
your natural peak energy windows mornings, afternoons, evenings, and note
(20:29):
when you feel drained or fatigued, and create a personalized
daily schedule that aligns with your high energy periods. So
like I know that the morning hours, from like nine
am till two to three pm, I am my best self.
I'm going to do my hardest tasks in that time.
So if it's writing my book, I'm doing it in
(20:51):
that time. If it's my big podcast interviews, I'm doing
it at that time. If it's studying in research, I'm
doing it at that time. But I can do social meetings,
I can do other meetings all after that time, because
it doesn't rely on my creative energy and my focus
energy in the way those tasks do. I think so
many of us when you look at your day, it's
(21:13):
all over the place. Maybe you've got your best energy
at four pm, but you're doing the least important thing.
Maybe you've got your worst energy at nine am and
you're doing the most important thing. And it constantly works
like that. So find a way just to focus on
when do you feel the most energized. The thing we
live in this world where everyone it's like I'm a
morning person, I'm an evening person. But we've got to
(21:34):
figure out what it is for us, rather than pressurizing
ourselves to be one or the other. The other thing
is having a break and energizing ritual. Implement a thirty
minute reach out cycle where every thirty minutes of work
is followed by a five minute active break. This also
helps you avoid feeling distracted doing that thirty minutes because
(21:56):
you know you have it coming up, and it helps
you avoid mentaligue and keeps your energy flowing. So it
could be a five minute active break like stretching, walking,
going and grabbing some water, breath work, looking out of
a window, having a conversation, right, making those different activities
during that break. So after every thirty minutes, take that
(22:19):
five minutes. Could be a couple of minutes of meditation.
It's a really really simple way to maintain your energy.
I really hope that you're going to try these out.
I really hope that you put them into practice, and
I really truly hope that you get the benefit of
recognizing that you deserve rest, you deserve a break. I
(22:41):
hope you'll take one I'm a big believer in starting
with simple, easy actions that build a momentum. Whether it's
making your bed or taking a few minutes for yourself
in the morning, these little winds can boost your energy
and focus. Today, I want to talk about how those
small winds add up and how even something as simple
(23:02):
as a body scrub can make a big difference in
how you feel. Let's dive in. I always talk about
small winds. I'm a huge believer that when you knock
out little tasks first thing, it sets the tone for
the rest of your day. This could be something as
simple as making your bed, getting that first cup of coffee,
or whatever it is taking care of your body. One
(23:25):
of the easiest wins for me, and something that's made
a huge difference, is starting my day with a simple
self care routine. Now I'm not talking about spending thirty
minutes in front of the mirror doing all kinds of
complicated skin care stuff, but just to view simple steps
that make me feel fresh, clean and ready to take
on the day. One of those steps using the Dove
(23:47):
Men Plus Care Body and face scrub. It's quick, it's easy,
and it helps me start the day feeling refreshed. Here's
the thing. We often overlook how much our skin can
affect how we feel. If you're feeling sluggish or tired,
just a quick scrub in the shower can be a
game changer. Now, let's talk about why this actually works.
(24:08):
Self care isn't just about looking good. It's about feeling good.
When you feel refreshed and ready to go, it boost
your energy levels and your focus. A lot of times
we try to find external sources of energy, whether it's caffeine,
energy drinks, or just pushing through, but we often forget
that taking care of your skin is where your real
energy starts. Here's what I've learned. When I take a
(24:30):
few minutes in the morning to refresh my body and mind,
I feel better. And no, I'm not talking about a
complicated routine or taking up a ton of time. It's
about simple habits that make a big impact for me.
Using the Dove Men Plus Care Body and Face Scrub
is part of that. It's an all in one product
that saves me time, it's easy to use, and it
(24:51):
leaves my skin feeling great. When my skin feels good,
I feel good and that translates to more energy I
use in the shower three to five times a week.
You apply it to wet skin, rinse it off, and
follow up with whatever body wash or cleaning bar you like.
That's it. It's super simple, but it makes a real difference.
The Dove Men Plus Care Body Face Scrub clears away
(25:12):
dirt and grime, gives my skin that fresh feel, and
it's one thing less I have to worry about. It's
about simple habits that make a big impact for me.
Using the Dove Men Care Body and Face Grub is
part of that. It's an all in one product that
saves me time. It's easy to use, and it leaves
my skin feeling great. When my skin feels good, I
(25:34):
feel good and that translates to more energy. I use
it in the shower three to five times a week.
You apply it to wet skin, rinse it off, and
follow up with whatever body wash or cleansing bar you like.
That's it. It's super simple, but it makes a real difference.
The Dove Men Plus Care Body and Face Scrub clears
away dirt and grime, gives my skin that fresh feel,
(25:57):
and it's one less thing I have to worry about.
Now here's something that I think is key you can't
just focus on keeping your energy high all day. If
you're pushing yourself too hard and not making time to rest,
eventually you're going to crash. Rest isn't a luxury, It's
a part of staying energize. It's all about balance. I
(26:18):
know some people talk about powering through the day and
grinding it out, but to be honest, the most successful
people I know are the ones who are good at
taking breaks and making time to reset. If you don't
give your body and mind a moment to recharge, eventually,
you're going to burn out. In fact, I think the
key to staying energized is learning how to refuel when
(26:41):
you need to, and self care, whether it's a quick
shower or a few minutes of downtime, is part of
that process. You want to feel energized for the long haul,
and that means making time to refresh yourself during the day.
Let's shift gears a bit and talk about how simply
plays a huge role in staying energized. I know we've
(27:04):
all heard that less is more thing before, but it's
true when it comes to your daily routine. Over Complicating
things can lead to overwhelm and that takes away your energy.
The goal here is to simplify these things and remove
the extra stress that drains you. The key is to
find those little moments where you can simplify your life
(27:24):
and cut out the unnecessary clutter, make things easy, make
things efficient, and make sure you're taking care of yourself
while you do it. Now, if you're wondering why the
Dove Men Plus Care body face and scrubs specifically, it's
because it's so straightforward. There's nothing complicated about it. It
just works. It exfoliates, it cleanses, and it leaves your
skin feeling smooth and clean without drying you out. And
(27:48):
you don't need to spend twenty minutes in the shower
to feel the difference. Plus the fact that it works
for both your face and your body is a huge
wind for me. I don't want to be running around
with multiple products in the shower, especially when I'm traveling.
This scrub covers both areas and it does it fast.
In just a few minutes, I feel like I've given
my skin the reset it needs to take on the day.
(28:10):
So to sum up, staying energized doesn't have to mean
packing your day with endless tasks or burning the candle
at both ends. The key is in the balance, making
time to take care of yourself, simplifying your routines, and
finding those small winds that set you up for success.
Adding something like dovemnplus carebody and face scrub to your
(28:31):
morning or post workout routine doesn't take long, but it
makes a difference. And when you feel good physically, you're
going to have more energy for the rest of your day.
It's about finding those moments where you can recharge, reset,
and keep moving forward without burning out. Thanks for tuning
in today. I hope this helps you stay energized without
(28:51):
overloading yourself. And hey, if you've tried the Dove scrub,
let me know how it's worked for you. Or if
you've got your own simple self care habits that'll help
you power through, hit me up on socials and I'll
catch you next time. Thank you so much for listening
to this conversation. If you enjoyed it, you'll love my
chat with Adam Grant on why discomfort is the key
(29:13):
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 of meaning and purpose. You sort of
expected it, and you would have been disappointed if it
didn't happen.
Hey everyone, it's Jay Sheddy and I'm thrilled to announce
my podcast tour. For the first time ever, you can
experience on purpose in person. Join me in a city
near you for meaningful, insightful conversations with surprise guests. It
could be a celebrity, top wellness expert, or a CEO
or business leader. We'll dive into experiences designed to experience growth,
(00:25):
spark learning, and build real connections. I can't wait to
meet you. There are a limited number of VIP experiences
for a private Q and a intimate meditation and a
meet and greet with photos. Tickets are on sale now.
Head to Jsheddy, dop me Forward, Slash Tour and get
yours today. Listen to this carefully. Rest isn't a luxury,
(00:51):
it's a necessity. So many people will forego rest in
order to be more productive, in order to be more effective,
in ordered to be more efficient, not realizing the quality
of their work is dwindling, not realizing the efficiency of
their work is going down, not realizing that their productivity
is decreasing. If you keep going, I promise you you're
(01:15):
not making great stuff. The number one health and wellness podcast,
Jay Setty Jay Shetty. Hey everyone, welcome back to On Purpose.
I'm your host, Jay Shetty, and I am so grateful
that you've joined me today. I wanted to start by
(01:35):
saying that I want you to leave this episode knowing
how you don't have to feel drained. I know that
you're carrying a lot, I know that it feels heavy,
and I know that it's felt that way for a
long long time. But you don't have to carry someone
(01:56):
else's baggage. You don't have to put us someone else's
rock upper hill. You don't have to climb the mountain
that others want you to climb. And today's episode is
all about how you can break free from feeling drained
and exhausted all the time to actually feeling energized and
(02:20):
feeling present. And the principles and insights and ideas I'm
going to share with you today, if you can just
start putting one into practice, you will see your life change.
So the first thing that I want to talk about
is you have to start focusing on progress and the process,
(02:40):
not perfection. So many of us are addicted to perfection,
and maybe we became that way because of our parents.
Maybe you were the kid who got nine out of
ten and your parents asked, why didn't you get ten
out of ten? Maybe you're the kid who always tried
their best, but that was never good enough if you
(03:01):
didn't finish above everyone else. Maybe you were the kid
that would create something new and interesting and unique, but
it didn't look perfect. Or maybe it came to you
later on in life where you felt the pressure to
dress a certain way, to present yourself a certain way
because everyone else was and you've never felt perfect enough.
(03:26):
But the truth is, anyone who's aiming for perfection doesn't
get there by focusing on perfection. They get there through
iterating and shifting the process and focusing on progress. When
we say practice makes perfect, practice is all about process
(03:47):
and progress, and what we need to do in order
to do that is we have to break large projects
into smaller achievable tasks. We need to learn to celebrate
it's small wins and milestones rather than waiting for the
final result. We have to allow ourselves to make mistakes,
(04:09):
embrace imperfection, and significantly reduce the mental and emotional strain,
Reduce unnecessary pressure, increase satisfaction with progress, and prevent emotional
fatigue from perfectionism. What I want you to do is,
for the next seven days, I want you to start
(04:29):
something without the pressure of it feeling perfect or even
better than that. The next time you get asked to
do a presentation, aim for seventy percent. Do you know
that at college, if you get seventy percent, I remember,
at least in London, that's a first class degree. It's
a first class standard anything above seventy. So whether you
(04:51):
got seventy or ninety nine, you've got a first class degree.
But today we even feel that ninety nine isn't one hundred, right,
We even fiel ninety nine is not perfect. Start growing
and building something up to seventy percent. Launch it at
seventy percent, write it at seventy percent, record it at
(05:13):
seventy percent, post it at seventy percent. Everything needs to
just be seventy percent. And what you'll find is that
the more you release at seventy percent, the better you'll
get at moving from seventy to one hundred. The problem
is we don't start. We get stuck at zero percent
because we want to be at one hundred percent. Start
(05:36):
at seventy percent. The second thing I want to talk
to you about is something I call the energy leaks principle.
What I want you to do is I want you
to identify and plug the energy leaks. Just as a
leaky bucket loses water, you lose energy through various activities, people,
(06:00):
or habits. Identifying and addressing these energy leaks is crucial
for maintaining high energy. I think we don't realize how
many things we do on a weekly basis that we
repeatedly do that leak our energy. It could be watching
your favorite team lose every weekend. You lose energy every
(06:22):
time they lose, but you still turn up to watch.
Maybe you lose energy when you spend time with the
same people every week. Maybe you lose energy when you
eat that same thing for lunch and then you have
a slump for the rest of the day. We all
repeatedly do things that waste, leak, or lose energy for
(06:43):
the next three days. I want you to become a
master at knowing where your energy is leaking. I want
you to become really conscious and aware of where you're
losing energy so that you can actually change it. So
the first step is evaluate toxic relationships or draining social
interactions and setting a boundary to minimize them. As soon
(07:07):
as you leave a group of people, or you leave
a place you go, too often ask yourself, how do
I feel? Do I feel energized or do I feel drained?
Do I feel enthusiastic or do I feel tired? How
do you feel after a group of people. It's almost
like when we leave a movie theater, you ask yourself, hey,
(07:29):
did we like that movie? Now? I wasn't that great?
Was it? It wasn't you know? The characters were off,
the plot was off. I didn't really like the ending.
Or when you go to a restaurant with friends, it's
really natural to rate that restaurant. I love the pastor,
but I didn't love the pizza so much. And the
starters were great, but I didn't love the mains. Right.
It's a really normal conversation. We evaluate, and then we
(07:51):
know whether we're going back to that restaurant again, or
we know whether we'll never ever go back ever again.
But we don't do the same with people. I'm not
saying to be critical or be condescending. It's to evaluate
how we feel. Is that a place? Is that a
person I want to revisit? That's the question. Is that
(08:14):
a place or a person I want to revisit, what
will happen if and when I revisit. Chances are, if
I've done this long enough, I already know the result.
So if I'm going to do it, I better be
fully aware. I better actually be totally conscious of how
(08:35):
I'm going to feel when I leave. The second thing
is limit time wasting activities. Identify activities that deplete your
energy without providing much return. Could be scrolling on social media,
too many unnecessary meetings. This is something I really want
you to think about. If you have a zoom call.
(08:58):
After the zoom call, ask yourself, could that have been
a phone call? Now? After a phone call, ask yourself,
could that have been a email? Now? If it's an email,
ask yourself, could that have been a text? A Slack message?
Always ask yourself whether the meeting you're in is actually
(09:19):
a powerful use of your time. And I also find
that it's so interesting that our schedule has defined meetings
to have to be thirty minutes or sixty minutes, But
why can't they be ten? Why can't they be fifteen?
How many times have you set in an hour long
meeting and thought to yourself, this should have been a
(09:40):
ten minute phone call. This should have been a three
minute email, This should have been a thirty second Slack message.
But we still schedule meetings. Imagine you looked at your
schedule today for the next week and just reevaluated what
really was worth a one hour meeting. So many hours
(10:02):
are wasted in the workplace because we think everything needs
to be a meeting. Everything needs to be a zoom call.
Everyone's on it, and everyone's just sitting around. There's two
people having a conversation, only two people are talking, but
there's twenty people on this zoom Is it necessary? Is
it needed? Are we really being as productive? Effective? And
(10:25):
more importantly, are we protecting our energy? Ask yourself told
the zoom have been a phone call, the phone call
been email, the email been a Slack message? Are we
using our time wisely? And if you're scrolling on social media?
Why not read a book? If you don't want to
read a book, why not read an article. If you're
(10:46):
not reading an article, why not read some poetry. What
is it that you can do that satisfies, that satiates
that thirst that you have to want to learn, to
want to see something, to want to be entertained. I
want it too. One of the things I try and
do is I leave books open in different places in
my home that I'm likely to sit down with my phone,
(11:08):
and I've created a specific phone area. It's in a
space that I get ready, and I try to leave
my phone there throughout the day so that that's the
only area I use my phone. It's almost like what
a landline used to be, right. Your landline wasn't something
you could carry everywhere with you and life went on
just fine. Right. It's really interesting. I think a lot
(11:30):
of us are like, well, I need to respond right now,
but we didn't for years, and we don't with our laptops.
So what if you treated your phone like a landline.
It stayed in that place if you wanted to use it,
that's where you went, and try and make it an
uncomfortable place. I've made mine a place where I have
to stand to use it, because I know if I
(11:51):
sit down and use it, I could be on it
for hours, and I don't want that because it's a
energy depleting task. It's an energy depleting space. The third
step in this is decluttering your environment. A cluttered workspace
or home can drain your energy by creating mental overload,
(12:12):
keep your surroundings organized and calm. I think so many
of us feel that we feel overwhelmed mentally because our
spaces are overwhelming, right. Our spaces are overly loaded up.
Our spaces are so busy that our mind feels busy.
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How many terms have you ever felt that that you
feel busy on the inside because everything's crazy and chaotic
on the outside. So our outside energy has a big
impact on how we conduct ourselves, how we value ourselves,
how we see things, and it's definitely something to pay
attention to and look out for. The next principle is
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the boundaries for energy principle. Set clear boundaries to protect
your energy. Without boundaries, it's easy to become over committed,
which is what leads to burnout. Establishing clear limits in work,
social life, and personal time will protect your energy. Now,
one of the biggest mistakes I think we make is
that our social life infiltrates our work life. We're scrolling,
(13:21):
we're messaging, we're commenting on Instagram during our work hours
and then guess what, now, work infiltrates our social life.
We're our emailing, working, making posts or whatever we do. Also,
when we're at home when we're in our space. It's so,
so so important to set clear work hours, especially if
(13:42):
you work remotely, and stick to them. Turn off notifications
after hours to reduce the temptation to work beyond your time,
and do the same when you're at work. Respect both spaces.
I think that's the interesting thing. We don't respect home
and we don't respect work right. We don't give ourselves
the time we need. We don't give ourselves the actual
(14:05):
space we need in either place. We're constantly bleeding and
blending the lines. It's really important to protect those boundaries.
The next principle is one that sounds like it should
be obvious, but it's counterintuitive. It's called the rest is
Productive principle. Understand that rest is an active strategy for energy.
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Listen to this carefully. Rest isn't a luxury, it's a necessity.
Rest isn't an option, it's a priority. Rest isn't something
we should be hoping for, it's something we should plan for.
Rest is something we all need and deserve. It's so
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interesting to me that so many people will forego rest
in order to be more productive, in order to be
more effective, in order to be more efficient, not realizing
the quality of their work is dwindling, not realizing the
efficiency of their work is going down, not realizing that
their productivity is decreasing. If you keep going, I promise
(15:22):
you you're not making great stuff. If you keep pushing,
I promise you you're not making anything better. And if
you keep on doing it, I promise you it's not sustainable.
We have to learn to realize rest is productive, rest
(15:44):
is effective, Rest is strategic. So what do you need
to do? Schedule rest periods include deliberate rest and downtime
in your calendar, whether it's a thirty minute nap, the
weekend off, or an evening of relaxation. It's so easy
to skip these. Most people don't even take their annual
(16:06):
vacations and annual leave because they think they have too
much to do, not realizing that we do it less well.
We take longer to do short tasks, We have to
work harder to do easier things. We get weaker and weaker,
when actually rest would have made us stronger and sharper.
It's also really important to set recovery time after work.
(16:29):
After intense work sessions or meetings, take time to reset
before jumping into your next task, I promise you will
actually make you better. I think that's the point. A
lot of people think, well, I don't have time to rest. Well. Actually,
if you took time to rest, everything else would become quicker, faster, simpler, easier.
That's the point. And also it's about mindful rest rest
(16:51):
that actually helps you rejuvenate, not just switching off. The
next principle is essentially the art of saying no. Prince,
learning to say no is a vital skill. Every yes
takes up time and energy, so saying no to low
priority things is essential to conserve your energy. And how
(17:13):
do you say no? You have to practice it. Start small,
say no to non essential meetings, events, tasks, things that
don't align with your bigger goal, and filter opportunities. Ask yourself,
will this energize me or deplete me? Often we look
at our calendar and we say, oh, there's nothing on
that evening. Sure I'll be there, But we didn't actually
(17:34):
evaluate the thing we're actually going to. Right, do I
want to go to that thing? Does that thing actually
energize me? Do those people energize me? We waste so
much energy and we burn out because we look at
things as time not energy. Right. We live in a
time management world, not in an energy management world. So
if we have time for something, we'll do it, not
(17:55):
asking ourselves do we have the energy for it? So
here's a quick way think about it. Every time someone
invites you to do something, or someone invites you to
attend something, ask yourself, not only do I have the time,
but secondly, do I have the energy? And do I
(18:15):
know what kind of energy that event's going to demand?
Maybe it's going to demand for you to be extroverted,
to meet lots of people, to shake hands, to smile,
to make eye contact, and you don't want that. You
really need a break. I've noticed this in my own
life sometimes where I say no to something not because
I don't want to go, it's because I can't take
the energy i'd like to go with. So the power
(18:37):
of saying no is extremely important. This one I love
as well. The small wins principle. Celebrate the little victories.
Celebrate small achievements can have a significant impact on your
motivation and energy. They create a sense of momentum, making
larger tasks seem more achievable. Break larger tasks into bite
(18:59):
sized goal and make those goals your milestones that you celebrate.
One of my favorite things to do with my team
is something that we call weekly Wins, where every week
we'll sit down and we'll go through everyone's weekly wins
and it will blow your mind what people think of,
what they come up with, what they value. It teaches
(19:19):
you so much about each other, and I think we
often undervalue how much we can learn from that kind
of a system. Hey everyone, it's Jay Sheddy and I'm
thrilled to announce my podcast tour. For the first time ever,
you can experience on purpose in person. Join me in
a city near you for meaningful, insightful conversations with surprise guests.
(19:43):
It could be a celebrity, top wellness expert, or a
CEO or business leader. We'll dive into experiences designed to
experience growth, spark learning, and build real connections. I can't
wait to meet you. There are a limited number of
VIP experiences for a private Q intimate meditation and a
meet and greet with photos. Tickets are on sale now.
(20:06):
Head to jyshady, dop me Forward Slash Tour and get
yours today. One of my favorite ways to manage my
energy is to do a personal energy audit, track your
energy levels throughout the day for one week and identify
your natural peak energy windows mornings, afternoons, evenings, and note
(20:29):
when you feel drained or fatigued, and create a personalized
daily schedule that aligns with your high energy periods. So
like I know that the morning hours, from like nine
am till two to three pm, I am my best self.
I'm going to do my hardest tasks in that time.
So if it's writing my book, I'm doing it in
(20:51):
that time. If it's my big podcast interviews, I'm doing
it at that time. If it's studying in research, I'm
doing it at that time. But I can do social meetings,
I can do other meetings all after that time, because
it doesn't rely on my creative energy and my focus
energy in the way those tasks do. I think so
many of us when you look at your day, it's
(21:13):
all over the place. Maybe you've got your best energy
at four pm, but you're doing the least important thing.
Maybe you've got your worst energy at nine am and
you're doing the most important thing. And it constantly works
like that. So find a way just to focus on
when do you feel the most energized. The thing we
live in this world where everyone it's like I'm a
morning person, I'm an evening person. But we've got to
(21:34):
figure out what it is for us, rather than pressurizing
ourselves to be one or the other. The other thing
is having a break and energizing ritual. Implement a thirty
minute reach out cycle where every thirty minutes of work
is followed by a five minute active break. This also
helps you avoid feeling distracted doing that thirty minutes because
(21:56):
you know you have it coming up, and it helps
you avoid mentaligue and keeps your energy flowing. So it
could be a five minute active break like stretching, walking,
going and grabbing some water, breath work, looking out of
a window, having a conversation, right, making those different activities
during that break. So after every thirty minutes, take that
(22:19):
five minutes. Could be a couple of minutes of meditation.
It's a really really simple way to maintain your energy.
I really hope that you're going to try these out.
I really hope that you put them into practice, and
I really truly hope that you get the benefit of
recognizing that you deserve rest, you deserve a break. I
(22:41):
hope you'll take one I'm a big believer in starting
with simple, easy actions that build a momentum. Whether it's
making your bed or taking a few minutes for yourself
in the morning, these little winds can boost your energy
and focus. Today, I want to talk about how those
small winds add up and how even something as simple
(23:02):
as a body scrub can make a big difference in
how you feel. Let's dive in. I always talk about
small winds. I'm a huge believer that when you knock
out little tasks first thing, it sets the tone for
the rest of your day. This could be something as
simple as making your bed, getting that first cup of coffee,
or whatever it is taking care of your body. One
(23:25):
of the easiest wins for me, and something that's made
a huge difference, is starting my day with a simple
self care routine. Now I'm not talking about spending thirty
minutes in front of the mirror doing all kinds of
complicated skin care stuff, but just to view simple steps
that make me feel fresh, clean and ready to take
on the day. One of those steps using the Dove
(23:47):
Men Plus Care Body and face scrub. It's quick, it's easy,
and it helps me start the day feeling refreshed. Here's
the thing. We often overlook how much our skin can
affect how we feel. If you're feeling sluggish or tired,
just a quick scrub in the shower can be a
game changer. Now, let's talk about why this actually works.
(24:08):
Self care isn't just about looking good. It's about feeling good.
When you feel refreshed and ready to go, it boost
your energy levels and your focus. A lot of times
we try to find external sources of energy, whether it's caffeine,
energy drinks, or just pushing through, but we often forget
that taking care of your skin is where your real
energy starts. Here's what I've learned. When I take a
(24:30):
few minutes in the morning to refresh my body and mind,
I feel better. And no, I'm not talking about a
complicated routine or taking up a ton of time. It's
about simple habits that make a big impact for me.
Using the Dove Men Plus Care Body and Face Scrub
is part of that. It's an all in one product
that saves me time, it's easy to use, and it
(24:51):
leaves my skin feeling great. When my skin feels good,
I feel good and that translates to more energy I
use in the shower three to five times a week.
You apply it to wet skin, rinse it off, and
follow up with whatever body wash or cleaning bar you like.
That's it. It's super simple, but it makes a real difference.
The Dove Men Plus Care Body Face Scrub clears away
(25:12):
dirt and grime, gives my skin that fresh feel, and
it's one thing less I have to worry about. It's
about simple habits that make a big impact for me.
Using the Dove Men Care Body and Face Grub is
part of that. It's an all in one product that
saves me time. It's easy to use, and it leaves
my skin feeling great. When my skin feels good, I
(25:34):
feel good and that translates to more energy. I use
it in the shower three to five times a week.
You apply it to wet skin, rinse it off, and
follow up with whatever body wash or cleansing bar you like.
That's it. It's super simple, but it makes a real difference.
The Dove Men Plus Care Body and Face Scrub clears
away dirt and grime, gives my skin that fresh feel,
(25:57):
and it's one less thing I have to worry about.
Now here's something that I think is key you can't
just focus on keeping your energy high all day. If
you're pushing yourself too hard and not making time to rest,
eventually you're going to crash. Rest isn't a luxury, It's
a part of staying energize. It's all about balance. I
(26:18):
know some people talk about powering through the day and
grinding it out, but to be honest, the most successful
people I know are the ones who are good at
taking breaks and making time to reset. If you don't
give your body and mind a moment to recharge, eventually,
you're going to burn out. In fact, I think the
key to staying energized is learning how to refuel when
(26:41):
you need to, and self care, whether it's a quick
shower or a few minutes of downtime, is part of
that process. You want to feel energized for the long haul,
and that means making time to refresh yourself during the day.
Let's shift gears a bit and talk about how simply
plays a huge role in staying energized. I know we've
(27:04):
all heard that less is more thing before, but it's
true when it comes to your daily routine. Over Complicating
things can lead to overwhelm and that takes away your energy.
The goal here is to simplify these things and remove
the extra stress that drains you. The key is to
find those little moments where you can simplify your life
(27:24):
and cut out the unnecessary clutter, make things easy, make
things efficient, and make sure you're taking care of yourself
while you do it. Now, if you're wondering why the
Dove Men Plus Care body face and scrubs specifically, it's
because it's so straightforward. There's nothing complicated about it. It
just works. It exfoliates, it cleanses, and it leaves your
skin feeling smooth and clean without drying you out. And
(27:48):
you don't need to spend twenty minutes in the shower
to feel the difference. Plus the fact that it works
for both your face and your body is a huge
wind for me. I don't want to be running around
with multiple products in the shower, especially when I'm traveling.
This scrub covers both areas and it does it fast.
In just a few minutes, I feel like I've given
my skin the reset it needs to take on the day.
(28:10):
So to sum up, staying energized doesn't have to mean
packing your day with endless tasks or burning the candle
at both ends. The key is in the balance, making
time to take care of yourself, simplifying your routines, and
finding those small winds that set you up for success.
Adding something like dovemnplus carebody and face scrub to your
(28:31):
morning or post workout routine doesn't take long, but it
makes a difference. And when you feel good physically, you're
going to have more energy for the rest of your day.
It's about finding those moments where you can recharge, reset,
and keep moving forward without burning out. Thanks for tuning
in today. I hope this helps you stay energized without
(28:51):
overloading yourself. And hey, if you've tried the Dove scrub,
let me know how it's worked for you. Or if
you've got your own simple self care habits that'll help
you power through, hit me up on socials and I'll
catch you next time. Thank you so much for listening
to this conversation. If you enjoyed it, you'll love my
chat with Adam Grant on why discomfort is the key
(29:13):
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 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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