Do This Every Morning to Boost Energy & Stay Focused (3 Minute Habit to Kickstart Your Day)

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2:20Subject to change. Hey everyone, it's Jay Shetty 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, 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 &A, intimate meditation, and a meet and greet with photos. Tickets are on sale now.

3:01Head to jsheddy.me forward slash tour and get yours today. Listen to this carefully. Rest isn't a luxury. It's a necessity. 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 you, you're not making great stuff. The number one health and wellness podcast. Jay Shetty. Jay Shetty. The one, the only Jay Shetty. Hey everyone, welcome back to On Purpose.

3:51I'm your host Jay Shetty and I am so grateful that you've joined me today. I wanted to start by 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 else's baggage You don't have to push someone else's rock up a 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 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.

4:54So the first thing that I want to talk about is you have to start focusing on progress and the process, 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 9 out of 10 and your parents asked, why didn't you get 10 out of 10? Maybe you're the kid who always tried their best, but that was never good enough if you 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.

5:47But 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 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 small wins and milestones rather than waiting for the final result. We have to allow ourselves to make mistakes, embrace imperfection, and significantly reduce the mental and emotional strain. Reduce unnecessary pressure, increase satisfaction with progress, and prevent emotional fatigue from perfectionism.

6:46What I want you to do is for the next seven days, I want you to start 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 70%. Do you know that at college, if you get 70%, I remember at least in London, that's a first-class degree. It's a first-class standard, anything above 70. So whether you got 70 or 99, you got a first-class degree. But today, we even feel that 99 isn't 100, right? We even feel 99 is not perfect. Start growing and building something up to 70%. Launch it at 70%, write it at 70%, record it at 70%, post it at 70%.

7:38Everything needs to just be 70%. And what you'll find is that the more you release at 70%, the better you'll get at moving from 70 to 100. The problem is we don't start, We get stuck at 0 % because we want to be at 100%. Start at 70%. 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, 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.

8:38It could be watching your favorite team lose every weekend. You lose energy every 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 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 evaluating toxic relationships or draining social interactions and setting a boundary to minimize them As soon as you leave a group of people or you leave a place you go to often Ask yourself, how do I feel?

9:35Do 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'll ask yourself hey did we like that movie nah it 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 loved the pasta 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 know whether we're going back to that restaurant again, or we know whether we'll never ever go back ever again.

10:19But we don't do the same with people. And 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 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 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.

11:10Could 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, 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 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 30 minutes or 60 minutes But why can't they be 10? Why can't they be 15?

11:56How many times have you sat in an hour-long meeting and thought to yourself, this should have been a 10-minute phone call. This should have been a three-minute email. This should have been a 30-second Slack message. But we still schedule meetings. Imagine you looked at your schedule today for the next week and just re-evaluated what really was worth a one-hour meeting. so many hours 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 20 people on this zoom is it necessary is it needed are we really being as productive effective and more importantly are we protecting our energy?

12:51Ask yourself, could 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 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.

13:30And 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 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.

14:09I've made mine a place where I have to stand to use it because I know if I 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. 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. How many times have you ever felt that, that you feel busy on the inside because everything's crazy and chaotic on the outside.

15:04So 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 the boundaries for energy principle. Set clear boundaries to protect your energy. Without boundaries, it's easy to become overcommitted, 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, we're messaging, we're commenting on Instagram during our work hours.

15:46And then guess what? Now, work infiltrates our social life. We're now 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 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 space we need in either place.

16:29We're constantly bleeding and blending the lines. It's really important to protect those boundaries. Okay, I'm going to assume that everybody messages their friends. I'm also going to assume you've run into some issues when messaging, especially during group chats. I know I have. One time I sent a message way too fast, full of typos, and everyone had to guess what I was even trying to say. WhatsApp can help. First, you can message privately with everyone, even if you're all using totally different phones. It just works. Sent a message too fast and instantly regretted it? No problem, just edit it.

17:09And when the chat gets a little too intense, you can switch to a group video call and actually talk it out. Photos and videos come through super clear and messages get delivered without weird gaps or delays. Plus, WhatsApp has so many great features like polls, pinned messages, and even event invites with RSVPs, so planning stuff doesn't just turn into a mess. I mean, it just makes a lot of sense. It's time for WhatsApp. Message privately with everyone. One thing I've been reflecting on lately is how even the smallest choices can create a big impact over time. Whether it's choosing to spend a quiet night in to recharge Or making a decision that brings you closer to a long-term goal Those moments of intention really matter And when it comes to the choices we make with our money That same mindset applies I've learned that saving for the things that truly matter Like your first home or a reliable car Starts with small, thoughtful decisions That's why I appreciate what State Farm is doing With their personal price plan It gives you the power to personalize your plan and create an affordable price that works for your life.

18:23You can bundle your home and auto insurance in a way that supports your journey and your goals. Talk to a State Farm agent today to learn how you can choose to bundle and save with the personal price plan. Like a good neighbor, State Farm is there. Prices are based on rating plans that vary by state, coverage options as selected by the customer, availability amount of discounts and savings and eligibility vary by state

18:51this is jay shetty from on purpose and if you've ever felt like you've lost touch with yourself try changing your surroundings even for just a few days delta recently invited four creators to do just that two trips one question what if travel isn't just movement but recharging in motion In Seattle, they focused on routine and self-care Gym time, grounding walks, and meditation In Copenhagen, they let go Biking, saunas, and embracing the moment And what surprised them most? Their usual stress faded They felt clearer, calmer, more connected And Oura Ring data backed it up Based on their Oura Ring sleep scores Everyone met the day feeling more rested And their bodies moved more, without even trying Travel gave them space to practice self-care and not restriction, but balance.

19:45And the best part? That sense of well-being didn't end when they got home. With Delta, fly and live better. Explore the whole journey on Delta's YouTube channel. 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 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 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 you, you're not making great stuff.

21:06If 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 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 30-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 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 After intense work sessions or meetings Take time to reset before jumping into your next task I promise you it 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.

22:27That's the point. And also it's about mindful rest, rest that actually helps you rejuvenate, not just switching off. The next principle is essentially the art of saying no principle. 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 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 evaluate the thing we're actually going to Right?

23:17Do 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 asking ourselves, do we have the energy for it? So here's a quick way to 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 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 of saying no is extremely important.

24:21This one I love as well, the small wins principle. Celebrate the little victories. Celebrating 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-sized goals 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 you so much about each other.

25:02And I think we often undervalue how much we can learn from that kind of a system. Hey everyone, it's Jay Shetty 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, 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 &A, intimate meditation, and a meet and greet with photos.

25:45Tickets are on sale now. Head to jsheddy.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 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 9 a.m. till 2 to 3 p.m., 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 that time.

26:32If it's my big podcast interviews, I'm doing it at that time. If it's studying and 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 all over the place. Maybe you've got your best energy at 4pm, but you're doing the least important thing. Maybe you've got your worst energy at 9am, 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.

27:11I think we live in this world where Everyone's like, I'm a morning person, I'm an evening person, but we've got to figure out what it is for us rather than pressurizing ourself to be one or the other. The other thing is having a break and energizing ritual. Implement a 30-minute recharge cycle where every 30 minutes of work is followed by a five-minute active break. This also helps you avoid feeling distracted doing that 30 minutes because you know you have it coming up and it helps you avoid mental fatigue 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?

27:54Making those different activities during that break. So after every 30 minutes, take that 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 gonna 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 hope you'll take one. I'm a big believer in starting with simple, easy actions that build momentum. Whether it's making your bed or taking a few minutes for yourself in the morning, these little wins can boost your energy and focus.

28:37Today, I want to talk about how those small wins add up and how even something as simple as a body scrub can make a big difference in how you feel. Let's dive in. I always talk about small wins. 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 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 30 minutes in front of the mirror doing all kinds of complicated skincare stuff, but just a few simple steps that make me feel fresh, clean, and ready to take on the day.

29:25One of those steps, using the Dove 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. Self-care isn't just about looking good, it's about feeling good. When you feel refreshed and ready to go, it boosts 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.

30:04But 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 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 leaves my skin feeling great. When my skin feels good, I feel good, and that translates to more energy. I use it in the shower three to five times a week.

30:41You 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 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 Scrub 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 feel good. And that translates to more energy.

31:17I 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, 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 energized It's all about balance I 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.