Feel Stuck, Confused, or Behind? Use THIS Blueprint and Completely Transform Your Life in ONE Year!

Real change doesn’t happen all at once, It’s built through quiet, repeated choices most people never notice. In this episode, Jay challenges the idea that transformation requires motivation or perfect timing, revealing instead that lasting change is created through systems, structure, and intentional design. He explains why most people stay stuck year after year, not because they lack discipline or talent, but because they rely on hope when what they need is strategy. Jay walks us through a practical blueprint for lasting transformation, beginning with reshaping your environment so the right habits become your default. From upgrading your identity to mastering one skill that can reshape your confidence, career, and self-belief, he shows how small improvements compound over time. Drawing on psychology, neuroscience, and real human stories, Jay reframes success as consistency over perfection, choosing discipline when motivation fades and stepping into who you’re meant to become. In this episode, you'll learn: How to Change Your Life by Redesigning Your Environment How to Make Good Habits Your Default How to Use Fear as a Signal to Take Action How to Break Big Goals Into Four Powerful Seasons How to Transform Your Life by Serving Others This year isn’t about becoming someone else, it’s about becoming more of who you already are, with better systems, healthier boundaries, and stronger habits to support you. Progress won’t be linear, and that’s okay. What matters is staying committed to the direction, not the speed. Every effort counts, even the ones no one sees. With Love and Gratitude, Jay Shetty Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe here. What We Discuss: 00:00 Intro 00:41 How to Change Your Life in One Year 03:29 #1: Start With Redesigning Your System 06:35 #2: The Four Seasons of Growth 08:57 #3: Fix the Relationships that Matter 11:50 #4: Fear Grows the Longer You Avoid It 14:48 #5: The Power of Service 17:58 Give Yourself a Year to Make a Difference See omnystudio.com/listener for privacy information. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Jay Shetty?

  This episode is brought to you by Vinted. Value can be found anywhere, even in the clothes sitting untouched in our closets. That's where Vinted comes in. Vinted is a secondhand marketplace app where you can sell clothes you no longer want and get more value out of them. Whether you're running out of space, moving, or simply updating your wardrobe. Listing items is a quick and simple process, and once something sells, Vinted creates a prepaid shipping label for you. And the best part, there are no seller fees, so you keep what you earn. It's a simple way to clear out your closet, be less wasteful, and maybe make some extra money along the way. Give your clothes a second life with Vinted.

• 0:41Jay Shetty?

  Download the Vinted app for free to start selling with no seller fees, so you keep every dollar you earn. This episode is brought to you by AG1. Are you feeling September reset too? Shorter days, longer to-do lists, earlier alarms, all those routines you promised yourself you'd pick back up. It can feel like your whole life is recalibrating. And when everything around you is changing, it helps to have a few things you can rely on. AG1 Next Gen is one of those easy habits to keep. It's the clinically-backed, comprehensive daily health drink that supports your gut health, energy production, and foundational nutrition all in one scoop.

• 1:21Jay Shetty?

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• 2:04Jay Shetty?

  With proactive safety features designed to help keep you more aware, more connected, and more engaged with the road ahead. It's why Mazda has been named Consumer Reports' safest new car brand and has won more 2026 IIHS Top Safety Pick Plus Awards than any other car brand as of July 2026. Visit www.iihs.org to learn more. A lot can happen when an accident doesn't. Visit MazdaUSA.com to learn more. Consumer Reports does not endorse products or services. Who do I want to become? It's not about the goal, it's about the growth you're willing to undertake in order to achieve the goal. Success is quiet mornings, late nights, and

• 2:48Jay Shetty?

  a hundred "almosts" before one "yes." Success is choosing discipline on the day's motivation doesn't show up. Success is doing the work when no one's watching and no one's clapping. Success is walking away from what drains you so you can protect what grows you.

• 3:08Speaker 01

  The number one health and wellness podcast.

• 3:11Speaker 02

  Jay Shetty. Jay Shetty. The one, the only Jay Shetty.

• 3:17Jay Shetty?

  I was stuck, confused, and unsuccessful until I did this. What if I told you that one year from today, you could wake up as a completely different person? And the only thing standing in the way is the way you're thinking about this year. Most people never change their lives, not because they're lazy, not because they're untalented, but because they don't understand this one truth. Your life doesn't change in a year. Your life changes in the tiny decisions you repeat for a year. We waste entire years waiting

• 3:57Jay Shetty?

  for motivation, waiting for clarity, waiting for timing, waiting for confidence, and while we wait, the year quietly disappears. Here's an uncomfortable statistic. Ninety-two percent of people never follow through on their new year goals. Not because they don't want to change, but because they're using hope as a strategy instead of a system. But here's the inspiring part. One year is long enough to transform almost anything about your life: your body, your relationships, your career, your self-worth, your habits, your emotional health, if you understand the science of real change.

• 4:39Jay Shetty?

  In this episode, I'm going to give you a 12-month blueprint that has helped millions of people transform their lives. A framework backed by psychology, research, and real human stories. And I promise you this, by the end of these 30 minutes, you will no longer fear the future. You will feel prepared to shape it. So let's begin. Before we talk about how to change your life, we need to talk about why most people don't. It's not a lack of intelligence. It's not a lack of discipline. It's not a lack of opportunity. It's a lack of a system. Let me tell you a story. A friend once told me, Jay, I keep trying to change and nothing sticks.

• 5:24Jay Shetty?

  Sound familiar? He'd buy new planners, he'd download new apps, he'd watch motivational speeches, and every year, he ended up exactly where he started, exhausted and confused. He wasn't failing. His strategy was failing. In moments of temptation, only three to five minutes, motivation spikes and crashes. But systems, routines, environments, structures, they keep going long after motivation dies. So here's the first truth. Your life won't change when you try harder. It will change when you redesign the system you live inside. Let's build that system together.

• 6:08Jay Shetty?

  If you want a new year, you need a new default. Most people try to change their life using motivation. Science shows your environment drives 45% of your daily behavior, almost half your life. Let me give you a real example. I once worked with someone who could never stick to a morning routine. She tried alarms, apps, planners, nothing worked. Then we changed her environment. We rearranged her nightstand, we moved her phone to another room, we put her journal where her phone used to be. We laid out her gym clothes the night before, right next to her bed. We simplified her kitchen counter. Suddenly, her identity matched her environment.

• 6:53Jay Shetty?

  She didn't become a disciplined person, she became a supported person. Here's what I want you to do. Here are some actionable steps for this year. Number one, redesign your morning and night anchors. These two 30-minute windows shape your entire day. If you understand this one thing, you can build discipline. Make the things you need easy to find, and make the things you don't want hard to find. You want to work out in the morning? Make sure gym clothes are easy to find. You don't want to have a midnight stack? Make sure those chips are hard to find. This leads us to number two. Remove friction from good habits.

• 7:38Jay Shetty?

  Make good habits easier than bad ones. So many of us make good habits hard to do. We make it hard to stay healthy because our snack drawers are full of bad snacks. We make it harder to work out because we subscribe to a gym that's 30 minutes away. We make it harder to be focused on our work because our desk is full of clutter. Number three, upgrade your identity. Don't ask, "What goal do I want?" We all go, "What goal do I want?" Here's what I want you to ask instead. Who do I want to become? It's not about the goal, it's about the growth you're willing to undertake in order to achieve the goal.

• 8:22Jay Shetty?

  Success is quiet mornings, late nights, and 100 "almosts" before one "yes." Success is choosing discipline on the day's motivation doesn't show up. Success is doing the work when no one's watching and no one's clapping. Success is walking away from what drains you so you can protect what grows you. Success is being patient with the process even when the results are late. Success is becoming the person your future requires, not the person your past expects. Here's the second truth. A year equals four seasons of learning.

• 9:04Jay Shetty?

  A year is long enough to learn a skill that can reroute your entire life. Not a hobby, a skill. Skills change identity, skills build confidence, skills increase opportunity, skills compound. Statistics show learning a new skill reduces anxiety and depression by up to thirty-four percent. Adults who engage in continuous learning report significantly higher life satisfaction. Let me tell you a story. A woman once told me she felt stuck in her job and stuck in her identity. We made one shift. She committed to learning public speaking twenty minutes a day, just twenty minutes.

• 9:49Jay Shetty?

  One year later, she was leading meetings, pitching ideas confidently, and interviewing for a promotion. The skill didn't just change her career, it changed her self-perception. So here are practical choices that you can make this year. Pick one of these and master it. Public speaking, emotional regulation, networking, mindfulness, creative writing, financial literacy, communication skill. One skill can create ten opportunities. I think about all the skills I invest in every single year and how they've transformed my life. If you want to change your life in a year, learning one skill could help you accelerate

• 10:34Jay Shetty?

  and transform your trajectory in ways nothing else could. Here's what I recommend. Do what I call immersion weekends. Spend a whole weekend attending courses, seminars, reading books, listening to podcasts about that subject. You will know very quickly what you want to invest in and what you want to spend more time on.

• 11:02Jay Shetty?

  We all want to feel better, to have more energy and more focus throughout the day. That's why I co-founded Junie, a sparkling adaptogenic drink made with powerful ingredients like ashwagandha and lion's mane. It's designed to boost your mood, support your focus, and give you natural energy, all without the crash. A new classic reimagined. We're so excited to officially launch our new lemonade iced tea flavour. When we created Junie, my goal was simple. I wanted to make drinks that help you feel balanced and energized without compromise. Our upgraded take on the classic Arnold Palmer is crisp, refreshing, and crafted with adaptogens to support energy, focus, and mood, all with zero sugar. Be among the first to try it.

• 11:47Jay Shetty?

  Available exclusively at drinkjunie.com, where you can use the code ONPURPOSE20 for 20% off your first order. Cheers to your daily mood boost. It brings me so much joy to share this with you and to give something back in the process. Junie is now available at Whole Foods Market nationwide, and I'd love for you to try it for free. Head to drinkjunie.com/j and get a complimentary can of Junie on me at any Whole Foods Market. Ravi and I created Junie with a simple intention: to help you feel better from the inside out. It's a sparkling adaptogenic drink crafted with ashwagandha, lion's mane, and green

• 12:28Jay Shetty?

  tea to boost your mood, support your focus, and give you clean, natural energy that stays with you throughout the day. So go to drinkjunie.com/j and run to your nearest Whole Foods Market for your free Junie. I can't wait for you to try it. Cheers.

• 12:51Jay Shetty?

  Here's the truth. One decision can separate who you were from who you're becoming. One decision can end an old chapter and begin a better one. One decision can change your confidence forever. And one decision can rewrite your entire story. All it takes is one decision. Truth number three. Fix the relationships that matter. Because connection equals quality of life. The Harvard Study of Adult Development, conducted by Robert Waldinger, who I've had the honour of interviewing on on purpose twice. This is the longest happiness study ever done.

• 13:36Jay Shetty?

  Found the quality of your relationships is the strongest predictor of your future wellbeing. Your life doesn't change alone. Your life changes through better conversations, better boundaries and deeper connections. So here's what I want you to do in 2026. Repair one relationship this year that matters. Release one draining connection that has expired. Deepen one meaningful bond for more support. Schedule one weekly connection ritual. Here's the harsh truth. Loneliness is not the absence of people. It's the absence of understanding.

• 14:21Jay Shetty?

  Loneliness is not the absence of company. It's being surrounded and still feeling unseen. Loneliness is not the absence of conversation. It's talking without ever being heard. Loneliness is not the absence of relationships. It's the absence of someone you can be honest with. Loneliness is not the absence of someone. It's the absence of safety. Ask yourself which relationship is worth improving? Or which ones do you need to distance from? Which relationship would have the greatest positive benefit in your life if you invested in it more?

• 15:04Jay Shetty?

  Here are four questions that will change your relationships. Who do you need to call more? Who do you need to talk to less? Who do you want to spend time with? Who do you need to distance from? If you focused on transforming your relationships this year, it will transform your life. You know what truly holds you back? Relationships that drain you. People who misunderstand you, no matter how clearly you speak. Conversations that take energy, but give none back. Connections that make you doubt yourself, instead of support yourself. It's not your potential that's limited,

• 15:47Jay Shetty?

  it's the people who keep pulling you backwards, while you're trying to push forward. Take an inventory of the people in your life this year. You don't have to make big changes. You don't have to just cut people out, but recognize what would move the needle, and give it some time and energy. Truth number four. Fear becomes bigger the further you stand from it. Fear becomes smaller the closer you move toward it. Action reduces anxiety. Avoidance amplifies it. Here are some practical steps for this year. Create a fear list, instead of a to-do list, right? We all make to-do lists,

• 16:32Jay Shetty?

  but I want you to make a fear list. Break each fear into five micro actions. And then I want you to reward action, not outcome. Because here's the mistake we make. You don't have to overcome fear before you do something. You have to do the thing whilst you're still feeling the fear. You don't get over your fear, then start a business. You start a business, feel scared, nervous and anxious, and still move forward. What the fear list does is it makes you face what you're actually struggling with. The reason you don't do your to-do list is because you're scared. The reason you cancel that meeting is because you're scared. The reason you don't send your resume is because you're scared. The reason you don't ask for a promotion

• 17:17Jay Shetty?

  is because you're scared. We're so scared of rejection, we're so scared of failing, that we don't take action before we can remove that feeling. What we don't realize is that life is all about doing things, even with the feelings that you think are holding you back. Please don't let your fears ruin your future. Please don't let your fears keep you stuck in places you've already outgrown. Please don't let your fears make you walk away from something good before you've even tried. Please don't let your fears turn temporary uncertainty into a lifetime of regret.

• 17:59Jay Shetty?

  And please don't let your fears talk you out of the future you know you deserve. It's fascinating to me how many of us set goals and don't meet them, not because the goals aren't right, but because we haven't addressed the fear. If we don't face our fears, we can't move forward toward our goals. So instead of just looking at your goals every year and wondering why you're not there yet, make this the year you face your fears, address them, focus on them, break through them by taking action even when they exist. One of my favourite quotes that I've ever heard is if you feel afraid, do it afraid.

• 18:44Jay Shetty?

  If you feel scared, do it scared. If you feel anxious, do it anxious. And if you feel nervous, do it nervous. It's better to do the thing even feeling that way than to hope you will get over that feeling so you can finally start.

• 19:16Jay Shetty?

  This episode is brought to you by Amtrak. You know that feeling when you're already tired and you haven't even gotten there yet? That's where Amtrak comes in. Leave the driving behind and settle into a comfortable seat with plenty of room to stretch out. Catch up on work with wifi, grab a snack at the cafe car, or just sit back and enjoy your favourite podcast. Choose a cellar or North East Regional and get there without the stress of getting there. Visit amtrak.com to plan your next trip.

• 19:46Jay Shetty?

  This episode is brought to you by Chase Sapphire Reserve. One of the greatest gifts we can give ourselves is the chance to step outside of our routine. Travel is a way of slowing us down and shifting our perspective. And with the Chase Sapphire Reserve card, every journey becomes even more rewarding. Earn four times the points on flights and hotels booked direct. Enjoy access to award-winning airport lounges, three times the points on dining, and reserve exclusive tables. Learn more at chase.com/sapphirereserve. Cards issued by JP Morgan Chase Bank, N A Member FDIC. Subject to credit approval, terms apply.

• 20:28Speaker 03

  Your heart can tell you a lot about your health. Apple Watch Series 12 measures your heart rate every five seconds with the most accurate heart rate sensing and wearable. So your vitals app, now with heart rate variability, can tell you when something is off. And your readiness score can let you know when to rest and when to push. Hear the story in every heartbeat with Apple Watch Series 12. The features described are for wellness purposes only and not for medical use. iPhone 11 or later required. Based on Apple conducted study of heart rate accuracy, August 2026. Visit apple.com slash apple watch series 12.

• 21:09Jay Shetty?

  Truth number six, the power of service. Service isn't just charity. Service is identity. It's meaning. It's medicine. Neuroscience shows that helping others activates the brain's reward pathways, the same circuits that light up for purpose and joy. There's even studies that show that when people are experiencing depression, if they help others with depression, theirs goes down. So sometimes we also say to ourselves, I'll help when I have more, not realizing you'll have more if you help now. If you help someone now, you feel greater self-esteem. You count your blessings. You realize what skills you have.

• 21:54Jay Shetty?

  I learned about the skills and talents I have because I started using things in the service of others, even before I knew I had them. Here are some practical ways you can do that. You could volunteer one hour a week. You could help one person quietly. You could use your skills for someone else's benefit or the community. Pick one issue you worry about and get involved. If you want to change your life, change someone else's day. If you want to change your year, change someone else's week. If you want to change your month, change someone else's hour.

• 22:37Jay Shetty?

  You can transform your life by transforming someone else's. So here's your year redesigned. Break your year into four 90-day seasons. Season one, reset. Redesign your environment and your habits. Season two, learn. Master two skills that change your confidence and direction. Promise you will make a big difference. Season three, connect. Repair, deepen, and rebuild relationships. Season four, expand. Face fears, take risks, and create something new. You don't have to do everything I said in one season. A year has four seasons.

• 23:17Jay Shetty?

  You don't see the weather trying to snow, rain, sunshine, and everything else all in one day. That's not what the climate tries to do. Move in seasons. Remember this. A year isn't 365 days. It's 52 chances, 12 chapters, and four seasons. Your life can change this year. Not because the year is magical, but because you are capable. You don't need a perfect plan. You don't need certainty. You don't need confidence. You need momentum. You need one decision. You need one step, and you need to remember this.

• 24:00Jay Shetty?

  One year of intention can undo 10 years of drifting. So choose one thing today. One habit, one relationship, one skill, one decision, one fear, one act of service, and just start.

• 24:19Jay Shetty?

  A year from now, you will look back and barely recognize the person you used to be. Because your life doesn't change someday. It changes the day that you just start. The insight and advice that I've shared with you today will truly make a difference. I've had the fortune of having incredible years in my life where I have changed my life in a year. And when you look at it that way, you actually give yourself the opportunity to transform. Sometimes we want to change our life in a day, we want to change our life in a month. Give yourself a year this year to really make a difference. See, we think consistency looks like this.

• 25:03Jay Shetty?

  Real consistency looks like this, right? If you think to yourself, "I'm gonna work out five days a week, every week for the rest of the year." The one week where you only do three days, you'll feel like a failure. So what do you do? You recognize five is the average. There'll be some weeks you do seven, there'll be some weeks you do three, there'll be some weeks you do four, and there'll be some weeks you do six. When you give yourself that flexibility and adaptability to hit the average, not the ideal every single week, you finally give yourself an opportunity to make a huge difference. I've seen so many people try to put too much pressure on themselves.

• 25:46Jay Shetty?

  I've seen so many people who've been so harsh to themselves. If you really want this year to be the year that everything changes, follow these steps, stay accountable, find someone you can share these goals with, and move forward together. Your goal doesn't get you to the goal. It's the growth that gets you to the goal. How are you willing to grow? Who are you willing to become? What are you willing to change? If you focus on transformation over the destination, you will get there quicker. Often, we keep looking at the goal and thinking, "It's so far away, it's so hard to get there, I don't know when it's gonna happen." If we just focused on the next step,

• 26:32Jay Shetty?

  the next step forward, just one step at a time, you'll be at the destination in no time. Please know that you can change your life in a year by changing the few things that I laid out. And remember, I'm forever in your corner. I'm always rooting for you, and I wish you all the best. Thank you so much for watching this video. I'm so grateful for your support. 2026 is going to be the best year yet. I want you to subscribe to my channel so you never miss a video. 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 to growth and the strategies for unlocking

• 27:15Jay Shetty?

  your hidden potential. If you know you want to be more and achieve more this year, go check it out right now.

• 27:22Speaker 04

  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.

• 27:34Speaker 05

  Whenever fall comes back around, it always feels like a fresh start. This year, I've been layering in some styles from the new Lululemon fall drop because the weather is shifting, and I find I have to be ready for the entire day and not just one part of it. Lululemon's fall line has some really versatile transitional pieces, so I can just wake up, throw on a matching set, add a jacket or a fleece, and head out, knowing that I'll feel comfortable enough to go wherever the day takes me. Check out the new fall arrivals in store and online now at lululemon.com.

• 28:04Speaker 06

  I hate Mondays.

• 28:06Speaker 07

  King's Hawaiian cinnamon swirl bite?

• 28:07Speaker 06

  Taylor Hanson? Sure, I'll try one.

• 28:13Jay Shetty?

  Hey, let's get back to work, please.

• 28:14Speaker 06

  But Taylor Hanson's making my day way better with these new soft and swirly King's Hawaiian cinnamon bites.

• 28:19Jay Shetty?

  Taylor Hanson? Nice.

• 28:21Speaker 07

  Try one.

• 28:26Speaker 06

  King's Hawaiian cinnamon bites. There's nothing like it.

• 28:34Speaker 08

  This episode is brought to you by Netflix's new series, East of Eden, a bold reimagining of John Steinbeck's masterpiece, following generations of the Trask family through love, betrayal, and the choices that shape humanity, starring Mike Feist and Christopher Abbott as the Trask brothers, and Florence Pugh as Kathy Ames, the complex anti-heroine determined to build the life she wants, no matter the cost. Watch East of Eden, October 1st, only on Netflix.