6 Reasons We Overthink & 4 Steps To Break Down Your Procrastination Pattern

Have you ever felt caught in a cycle of overthinking and procrastination but don’t know how to break free? Jay Shetty cautions that procrastination can be a dangerous thing. It can cause us to stall out and sink into isolation and discouragement, keeping us from developing into who we’re meant to be. Today you'll learn what the root of procrastination and overthinking REALLY is & Jay's proven 4-step technique that can break down any procrastination pattern! Text Jay Shetty 310-997-4177 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 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. AG1's ingredients are sourced from quality partners for absorption, potency, and nutrient density to deliver the foundational nutrition your body needs. And alongside a proper diet,

• 0:44Jay Shetty?

  AG1 Next Gen meets 94% of nutrient requirements and it's clinically shown to enrich the gut microbiome. For a limited time, save 20% on your first subscription order of AG1 Next Gen or AG1 Pro at drinkag1.com/onpurpose. That's drinkag1.com/onpurpose. 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.

• 1:29Jay Shetty?

  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. AG1's ingredients are sourced from quality partners for absorption, potency, and nutrient density to deliver the foundational nutrition your body needs. And alongside a proper diet, AG1 Next Gen meets 94% of nutrient requirements and it's clinically shown to enrich the gut microbiome. For a limited time, save 20% on your first subscription order of AG1 Next Gen or AG1 Pro at drinkag1.com/onpurpose. That's drinkag1.com/onpurpose.

• 2:16Jay 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. And if you've been thinking about a wardrobe refresh, this can make it feel a little more worthwhile. You're not just letting go of clothes, you're getting more value from what you already have.

• 3:00Jay Shetty?

  Give your clothes a second life with Vinted. Download the Vinted app for free to start selling with no seller fees, so you keep every dollar you earn. We still haven't launched that YouTube channel. We still haven't launched our business. We still haven't launched our book. We still haven't focused on developing our new idea, whatever it may be. How many of you feel caught in a cycle, a trap, or a pattern with overthinking and procrastination and want to break out?

• 3:40Jay Shetty?

  Hey, everyone, welcome back to On Purpose. Thank you so much for being here this week, whether you're cooking, commuting, walking the dog, whether you're just chilling, relaxing, editing, working, whatever you're up to. I'm so grateful that we get to spend this time together. It's nearly been a year, nearly been a year since I launched the podcast. And we have shared with you two podcasts every single week for the last year without any stops. It's been incredible. We've had some phenomenal guests and conversations, everyone from Kobe Bryant, rest in peace, of course, with what happened a couple of weeks ago.

• 4:24Jay Shetty?

  We've had everyone from Yuval Noah Harari, the author of Homo Deus and Sapiens. We've had Russell Brand, Liza Koshy, Khloe Kardashian. We've had Ray Dalio, for those of you who are fascinated by the business billionaire. We've had some incredible thinkers on the podcast. And at the same time, I've been doing these weekly wisdom workshops every single Friday, where I'm helping you through some of the toughest decisions and moments of your life. Now, one of the big things you really supported with me last year was the podcast. You downloaded the podcast, you shared it, you made the podcast go viral. We're making wisdom go viral together.

• 5:07Jay Shetty?

  And now this year, I would deeply love and appreciate your support with my first ever book. The book is called Think Like a Monk: Train Your Mind for Peace and Purpose Every Day. How many of you want to find more peace in your daily life? How many of you want to find more purpose in your life? How many of you want to train your mind so that it actually becomes your friend? And you can actually use it rather than it use you? If you answered yes to any of those questions, Think Like a Monk will help you do that. It will help you overcome your fears, break through procrastination and overthinking.

• 5:50Jay Shetty?

  It will help you drive towards living a purposeful life. And most of all, live a life to your potential without any of the obstacles that you're facing right now. And I can't wait till you experience it. All you have to do is go to thinklikeamunkbook.com and preorder right now. We're literally less than 90 days away now till the book is out. Please, please, please go to thinklikeamunkbook.com and order the book internationally, wherever you are in the world. Okay, so let's dive in straight to today's session. And today, we're actually taking a deeper look at this topic of overthinking and procrastination. Because I get so many messages in DMs, in comments, when I'm having conversations with you.

• 6:35Jay Shetty?

  Jay, I'm stuck. Keep overthinking, Jay. Jay, I'm procrastinating. Jay, I can't stop thinking about this. I don't know where to start. I don't know how to start. I don't know what to start, right? How many of you are living in any of these dialogues with yourself? You don't know where to start, what to start, on how to start. And you're confused, you're lost. And overthinking and procrastination, it blocks us and it stops us from who we are and who we can truly be, right? Now, the interesting thing about overthinking and procrastination is sometimes, rarely, if used effectively, they can actually evolve into innovation and creativity in the short term.

• 7:20Jay Shetty?

  But overthinking and procrastination in the long term can actually limit our potential. But this is an important point that I want to raise, that sometimes reflecting, thinking, overthinking, procrastinating, like letting it build, letting an idea grow in your mind in the short term with a deadline, with a plan, can actually lead to innovation and creativity. So if you're doing this for like a month, if you're doing this for like three months, that's cool. If you're doing this for like a one year or three years, that's something to think about. See, procrastination or overthinking are powerful when you give it a deadline, when you see your thoughts evolving rather than devolving, right? Evolving in the sense that every time you're thinking about it, you're like learning something new.

• 8:02Jay Shetty?

  You're coming up with a new idea, you're coming up with a new lens or a new perspective. But overthinking and procrastination, when it's negative, is devolving. You're getting more and more stressed, you're getting more and more anxious, you're losing more and more energy. It's draining. It's devolving, not evolving. If your procrastination or overthinking is evolving and it has a deadline and a plan and you know what you're working towards, it can actually be really, really powerful. And I wanted to throw that in there because I think a lot of people just judge themselves for overthinking or procrastinating, but there is a use for it. So I want you to note that benefit for sure. But for most of us, overthinking and procrastination becomes a long-term thing.

• 8:47Jay Shetty?

  We still haven't launched that YouTube channel. We still haven't launched our business. We still haven't launched our book. We still haven't focused on developing our new idea, whatever it may be. How many of you feel caught in a cycle, a trap, or a pattern with overthinking and procrastination? And want to break out? Now, I always like to look at studies because I think studies shed a lot of useful light on our challenges. Because when you're going through a challenge, the biggest mistake you can make is thinking you're the only one to go through it.

• 9:30Jay Shetty?

  Because when you think you're the only one to go through it, no one can help you and you can't help yourself. Listen to that carefully. The biggest mistake you can make when going through a problem is to think you're the only one going through that problem. Because that means that no one can help you and you can't help yourself. When you realize that you have a shared challenge, you have a common challenge, you have a common problem. It means that you can go to someone who's been through it before, which means you're helping yourself and someone can help you. When you see that challenge, you know like, oh, I know that someone must have been through this before. I know that someone has gone through this challenge before. It may not be exactly the same way, but it is similar, right?

• 10:14Jay Shetty?

  There is similarity there. But when you think, oh, I'm the only one going through this, no one else struggles with this. It's only me and my friends group. I'm the one who's left out. I'm the one who's struggling. Now, all of a sudden, you don't know who to go to and no one can help you. So listen to this. Harvard Business Review states that 95% of people procrastinate. And I'm adding this, maybe the other 5% are still thinking about it. Maybe the other 5% are still thinking about their answer. I'm joking, obviously, but 95% of people procrastinate. And the other 5% are either lying, don't know, or do it anyway, but don't recognize it. Or maybe they've found some habits. And that's how I like to think about it, that anyone who is not procrastinating or overthinking

• 10:59Jay Shetty?

  anymore, that's not like a God-given gift. It's not like a born with propensity. It's something that you build. It's something that you work towards. It's like muscles, like no one is just born with muscles, right? Actually, everyone has muscles. Everyone is born with muscles. I tell you that. We use the word muscle incorrectly now. Everyone is born with muscles, but not everyone is born with a specific type of muscle. That's something that they developed, something that they worked on. And all of these habits, you have to look at habits like muscles. You have to look at mindsets like muscles. You cannot separate them from looking, just like you can build a muscle, you can build a mindset, right? Remember that, just as you can build a muscle, you can build a mindset.

• 11:41Jay Shetty?

  Studies show that there are a number of things that we procrastinate over. And using some of the studies and using some of my thoughts have just kind of created this group of six things that we procrastinate over. Now, you may say, Jay, there's a few more things that we procrastinate over. And that's fine, that's totally true. But studies show that these are the root. And this is why I really think this is important when I'm about to share now, that usually we're dealing with the symptom of an issue. We rarely get to the root of the issue, rarely. You know, when there's an argument at work, we're focused on the latest gossip of this week, when actually the issue is, we don't like our jobs, right? When there's a family issue at a family dinner, we're carried away this week that we're having

• 12:25Jay Shetty?

  this discussion, when actually we realize there's some people in our family that have had a conflict that haven't talked about it. When we think about our friend circle, we're talking about the latest breakup in our friend circle, but the truth is, we realize that we actually need to be surrounded by a new bunch of people. If you look at any area of your life, we spend so much time on the surface, at the symptom level, at the level of superficiality, when actually what we're looking to deal with is much deeper. And therefore, we have to go to the root. And this is definitely a mindset that I learned as a monk, is we would constantly meditate and reflect to get to the root of something, in any situation. If you're facing a challenge, what's the root? If you're facing a problem, what's the root? And unless you could uncover the root...

• 13:10Jay Shetty?

  It wasn't just about solving the situational challenge. Sometimes we, as humans, we just try and solve the situational challenge, but not the deep rooted challenge. Like, we have a headache, like, okay, I'll pop some pills. The reason for your headache is that you're eating the wrong food. The reason for your headache is you're stressed because of work. You know what I mean? And you solve the, you solve the immediate feeling, but not the actual root. We know this, we know this, right? So, studies show that these are the six things we procrastinate over. So, the first thing is you procrastinate and overthink when something is boring. Right? When you find something boring, you'll procrastinate and you'll overthink and all of that kind of stuff, right? This episode is brought to you by State Farm.

• 13:55Jay Shetty?

  We talk a lot about intentional decision making, and that extends to the practical stuff too, like making sure your coverage actually works for your life. State Farm is there to meet you where you are, and they know how sweet it is to feel good about your decisions. Talk to a State Farm agent today to learn how you can choose to bundle and save with a personal price plan. Like a good neighbor, State Farm is there. Prices are based on rating plans that vary by state. Coverage options are selected by the customer. Availability, amount of discounts and savings and eligibility vary by state. This episode is brought to you by Whole Foods Market. If you're talking about quality food, you can't forget Whole Foods Market, who've been holding themselves to the highest standards since they opened in 1980.

• 14:40Jay Shetty?

  That means you'll see thousands of organic products across their stores, from the produce department to the aisles. It also means you'll never see certain ingredients. They've banned artificial sweeteners and colors, high fructose corn syrup and more, so you can shop with peace of mind. Shop Whole Foods Market in-store or online. This episode is brought to you by Wayfair. Home should be a place that feels like a sanctuary, a space that truly reflects who you are. But it can be challenging to balance style, budget, and endless options. I was looking to create a dedicated, calm space for my morning meditation and reading, but I was struggling to find pieces that felt grounding but could also stand up to daily use.

• 15:22Jay Shetty?

  I went on Wayfair and found a beautiful, solid wood accent chair and a bookshelf. Now that corner is my favorite place to anchor my day. The quality is incredible, it's built to last, and it completely shifted the energy of the room. Plus, you can shop with Wayfair Verified, where product specialists carefully vet items for quality and functionality, so you can shop with more confidence. And if putting it all together sounds like a headache, Wayfair can handle delivery, installation, and assembly. Join Wayfair Rewards today to get 5% back on every purchase and start saving on your next home upgrade. Head to wayfair.com to shop all things home. That's W A Y F A I R dot com. Wayfair, every style, every home.

• 16:06Jay Shetty?

  Now, the second thing. When something is annoying. Right? When something's annoying, you overthink and procrastinate about it. So it's not just boring, it's annoying. Like boring is like, ugh, it's boring, you know, it's average, it's basic. Annoying is like, oh, this just annoys me, it frustrates me, it's, you know, it's that kind of feeling. The third thing is when something is arduous, right? Or hard, or draining, or difficult. The fourth thing is when something is ambiguous. This one's really interesting, when something's unclear, and we lack that clarity. Number five is when something is unstructured. There aren't steps, right? It's like the difference between, we call it IKEA. Do you call it IKEA in the US?

• 16:51Jay Shetty?

  If you're listening in the US, IKEA, IKEA. We call it IKEA, I don't even know if that's right, I don't know what they... So, but IKEA or IKEA, whichever's right. It's like, imagine that came without an instruction manual. Right? It's come unstructured. It's unstructured and it's come without structure. How would you put it together? Are you good at that? Can you do that, right? But we overthink and we procrastinate when things are unstructured. And sixth, we... Procrastinating and overthinking when we lack purpose, when we lack meaning, when we lack like an affinity to what we're doing, when we don't feel that it's gonna make us feel better. And so these are the six types: boring, annoying, arduous, ambiguous, unstructured, and lacking purpose or meaning.

• 17:36Jay Shetty?

  And so these are the root. Whatever your procrastinating or overthinking patterns are, their root lies in these six. Now, think about this for a moment. Real procrastination, overthinking, genuinely comes from fear. Right? Like, it really comes from a fear. And there are four types of fear that we all face. And I'm sure that you'll agree. And these I've learned by listening to so many of you and understanding so many of you. So, the four types of fear that we face are fear of failure, fear of our expectations, fear in our lack of or abilities,

• 18:20Jay Shetty?

  and the fear of regret. F.E.A.R. Failure, expectations, abilities, regret. This is what we fear. We fear that we will fail. We fear that it won't work. Expectations. We fear that our expectations are too high or too low, or we have this expectation in our mind of what it should be, and we're scared that it won't be that. Abilities. We fear our abilities. We fear that we have the actual skills and potential and techniques to reach there. And then we fear regret. We fear that, "What if I do this? Will I regret it? What if I don't do this? Will I regret it?" Like, you get lost in that regret cycle.

• 19:04Jay Shetty?

  But I've looked at the root of all fear. When you look at all of these four types of fear, so remember that acronym, F.E.A.R. Failure, Expectations, Abilities, Regret. Those are the roots of our fear as well. But when you really look at it, when we really push even deeper to the root of all procrastination and overthinking. So, what I'm saying is that when I look at the root of procrastination and overthinking, we say it's fear. But what is the root of fear? And the root of fear is self-doubt. Wherever you have self doubt, you procrastinate. Wherever you don't have self doubt, you don't procrastinate. Think about it for a moment, right? It's really, really simple. Wherever you have self doubt, you procrastinate.

• 19:47Jay Shetty?

  Wherever you doubt your abilities, whether you doubt your talents, whether you doubt your network, whether you doubt your skills, those are the places you overthink and procrastinate. Whereas when you don't have self doubt, you just move on. So you don't doubt yourself trying to brush your teeth or take a shower or maybe even do something complex at work that when you first did it, you had that overthinking, you had that procrastination, but now it's become simple. See, you can try and focus as much as you want, but if you don't remove self doubt, you will still procrastinate. And this is why in my podcast, I'm not just, sometimes it's like it's hard work, like we're going deeper, but we're going to the root because so much of us are just focusing on like, all right, what are the three steps to focus? What are the two ways to improve my focus? What are the four ways to be more productive?

• 20:32Jay Shetty?

  And those things are important. But when it comes to procrastination and overthinking, we have to overcome our self doubt. We have to go to the root. If you don't remove self doubt, you'll still procrastinate. So many of you are not starting that business. So many of you are not starting that YouTube channel. So many of you are not starting that book club. So many of you are not starting to meditate. So many of you, and me, so me too, like I procrastinate and overthink too. Right? I procrastinate and overthink too. How many of you took a year to start something? How many of you took three years to start something? How many of you still haven't started after one, three, six, 10 years?

• 21:15Jay Shetty?

  Now, you don't have to remove self doubt before you start because when you start, you naturally remove self doubt. Listen to that again. You don't have to remove self doubt before you start. That's a myth. When you start, you naturally remove self doubt. So this is the mistake that we make. We think we have to be ready before we start, not realizing that starting is being ready and you become more ready as you continue. Now, there's a video coming out around Valentine's Day with me and my wife, where you'll see me going through this with something that most of you will find fairly basic, but for me, it was really, really difficult and I can't wait for you to see it. I can't wait for you to check it out. So I won't give anything away.

• 21:58Jay Shetty?

  But this is the four-step technique to break down your procrastination pattern. So when you're struggling to start, when you're struggling to get going, these are the four steps you take every time. So every time you notice, you recognize, you become aware of yourself, getting lost in procrastination and overthinking, this is what I want you to do, right? It's as simple as that. And I'm giving you this, like this has to just cut through the noise, straight away, this has to cut through the noise, right? Nothing else, you don't have to get lost trying to do anything else. This is exactly where I want your energy to go. So I'm giving you the thought process, hear my voice in your head when it happens,

• 22:42Jay Shetty?

  and go straight there. Here's the four-step technique. Step one, think right now of one big thing that you're currently procrastinating about. Right, let's say it's, should I work for myself? Should I start making content? Whatever it is, like think about it for yourself. What is the one big thing that you're currently procrastinating about? Maybe it's moving home, moving country, changing job, starting a side hustle. What is that one big thing for you? So I'll give you an example for me. Around five years ago, it was, should I start making content? Should I make videos? And at that time, I didn't know anyone who had made videos. I didn't know anyone who was a YouTuber.

• 23:23Jay Shetty?

  I didn't know anyone who was an entrepreneur, to be honest, like in that space. And I was asking myself this question, do I start? Do I not start? Is there a need? Is there not a need? And all I wanted to do always, like genuinely, all I ever wanted to do was share advice and insight in an entertaining way so that people could learn, grow, and share and improve their lives. That's all I had in mind, like that was it, my vision. My vision wasn't to have, you know, all these platforms or any of that. My vision was just, hey, should I? I feel like I should do this, like I feel a connection to this. And the crazy thing is, it took me two years before I made a video. But for those two years, I was watching, I was researching, I was reflecting, I was thinking about style, about tone, about all these types of things.

• 24:07Jay Shetty?

  And so my two years were useful, even though they probably could have been condensed into three months, if I was proactive about it, right? If I was proactive about it, I could have done that research much quicker, but I was dabbling in too many different things, so it took longer. And sometimes we find this, that whatever you've been procrastinating about, because you don't just set aside time to dive straight into it, you spend too much time. So now, whatever that big procrastination overthinking that's been lasting too long, I want you to dive into it. When I say dive into it, I mean like, clear your whole weekend and spend your whole weekend thinking about this. What I mean by that is, every weekend for the next month, eight days, spend those eight days figuring this out, right? Whatever it means, it means blocking time to dive deep, it means getting immersed, it means getting obsessed with this overthinking.

• 24:52Jay Shetty?

  If you don't get obsessed with what you're overthinking about, you will keep overthinking about it, right? If you don't get obsessed about what you're overthinking about, you will keep overthinking about it, because you're not facing it, you're not learning about it, you're not getting personal with it. Now, the second thing you have to do, so now you should have the one big thing that you're currently procrastinating about, you should have it in your mind. Got it? Great. And write it down, write it down to clarify what it truly is for you. What is it right now? Are you struggling to figure out a move, start a side hustle, start your passion business, do something for your kids, whatever it is? Now, ask yourself this question, which one of the triggers is it? Which one of the triggers is it?

• 25:37Jay Shetty?

  Is it because, are you avoiding it? Are you overthinking? Are you procrastinating because you're finding it boring? Because it's annoying? Because it's difficult and hard? Because it's ambiguous? Because it's unstructured? Or because it lacks purpose? Which one is it? Really think about it. And I don't want you to say, "Oh, it's because I don't have enough time." That's not in the list, so it can't be that, right? It's not, "Oh, I don't have enough time, I don't have energy, I'm too tired." Okay, you're not avoiding it because you're tired, you're avoiding it because it's difficult because you're tired, you're avoiding it because it's annoying because you're tired, you're avoiding it, you know, which one is it? Go to the root, and I want you to write down one. So, let's say my example is, I'm struggling to figure out whether I should move to a home from an apartment.

• 26:20Jay Shetty?

  And I may say, oh, I'm scared. I don't know anything about it. I'm not sure if I can afford it. You know, whether all of those are the very natural things. But when I really ask myself, like, what is it? It's because it's ambiguous. I've never done it before. I don't know how it works, especially in the US. I don't know what it will look like. I don't know how much it will be, right? It's ambiguous. It's just an unknown territory. So what we're doing here is we're turning our emotional response of like, I'm scared about this. I'm overthinking about this. I don't know what to do. I'm lost. That's all emotion. We're turning that into logical understanding. We're turning emotional fear into logical understanding.

• 27:04Jay Shetty?

  Right? You may say you're scared, but why are you scared? We're trying to make your fear rational. Right? Whenever you procrastinate, you have to ask yourself with this, what is that trigger out of those six? So let's take a look at the example of a few years ago when I was thinking about starting making content. Like, why was I overthinking it? I was overthinking it because it was unstructured and ambiguous, right? It was one of those two. I had purpose. I really found it purposeful. I didn't find it boring. I didn't find it frustrating and annoying, and I didn't find it difficult, arduous, or draining. It was because it was ambiguous and unstructured. I didn't know the path and I didn't know much about it. Right? Does that make sense? So I want you to pinpoint which one it is for you.

• 27:47Jay Shetty?

  So you really want to get to the root of it and you want to use these six to understand it. Right? You want to use these six to understand it. So when I look at, when I'm thinking about writing a book and I'm overthinking about writing a book, that's because it's hard work. Right? Writing a book was hard work. So when I was overthinking and procrastinating about doing it, it's because I was like, wow, this is hard. Like, there's structure. It's not ambiguous. There's lots of books out there. It doesn't lack purpose. I like, I have purpose for writing a book. I don't find it annoying and I don't find it boring. It's hard work. Right? And now the next step you take is you go, why is it hard work? Why is it ambiguous? Why is it unstructured? So this is step three. Why is it hard work? It's hard work because I don't know how to write, or I didn't know how to write. Why is it ambiguous?

• 28:31Jay Shetty?

  It's ambiguous because I haven't spoken to anyone who knows about it. Why is it unstructured? Because I haven't come up with a plan. Right? So the third question is just asking yourself, why is that the root? Why do I lack purpose with it? Oh, because I haven't found meaning in it, because it doesn't make me happy. It doesn't make me excited. Right? Why do I find it boring? Oh, because I haven't found the insight into it. So the fourth step is doing the opposite of your challenge. If your answer is it's difficult, you want to make it easy for yourself. So I'll give you an example. When I was first thinking about making videos, the pressure for most people trying to make videos is, oh, I want millions of views. I want millions of subscribers. That's difficult. It feels difficult. How do you make it easy?

• 29:15Jay Shetty?

  Hey, let me just post a video from my phone every single day. Right? Let me just make it really, really simple. If I'm struggling with ambiguity, then I need to do the opposite. All right, let me get knowledge. The opposite of ambiguity is knowledge. How do I get knowledge? Let me go to a talk, a seminar, conference. Let me speak to a business person. Right? So you do the opposite. So when I uncover that, why am I finding this difficult? It's because I don't have writing skills. Okay, let me go and get writing skills. Let me go to a writing school. Let me read books about writing. Notice how all of that starts to solve the issue and then take action on it. Right? Then take action, then go and do that. That's the fourth step. Once you come up, do the opposite. The fourth step isn't think of the opposite. The fourth step is do the opposite.

• 29:59Jay Shetty?

  So step one, think of the one big thing that you're struggling with. Number two, which of the triggers is it? Why is that trigger true? Four, do the opposite of that trigger. It sounds simple, but it works like magic. I cannot tell you how powerful this principle is to really get to the root, to cut through the noise and to really make a difference in your life. I want you to take action. Remember this. You don't have to remove self doubt to start. When you start, you naturally remove self doubt. But this process will help you actually attack the right area. It's like in your body, when you're feeling unwell, you don't just pop any pill and hope that it will work because there's a certain diagnosis.

• 30:42Jay Shetty?

  I'm teaching you how to diagnose yourself. Emotionally, I'm teaching you how to diagnose yourself emotionally, mentally. A doctor helps you diagnose yourself physically. I'm trying to help you diagnose yourself emotionally. This is how you diagnose yourself emotionally by figuring out what is the root? What is the main thing that is causing the issue? And then let's attack that. Let's work through that. Let's break through that together. There's no point in me giving you something that makes you feel better for two seconds. You may read a book or watch a movie or whatever, and I'll make you feel better for two seconds, but it doesn't solve the root. I want you to really break through procrastination in 2020. I really want you to stop overthinking in 2020.

• 31:25Jay Shetty?

  Practice this four step method, please, please, please. And if you enjoyed today's session, if today's session has had an impact on you, if my podcasts have had an impact on you, if they have helped you, I promise you, my book Think Like A Monk will take you to another level. It will take you to the next level. Head over to thinklikeamonkbook.com and you can preorder the book. It's only 90 days away. It genuinely will make such a difference in your life. I will really appreciate it. I have put so much hard work into this book. So much of my life's work is in this book. It's my first ever book and your support would mean the absolute world to me, honestly.

• 32:07Jay Shetty?

  And I really genuinely hope that you'll go out and get it. Please, please, please, it would mean the world. Thank you so much. I'm sharing it with you with so much love and affection because it's almost like I know that it's going to help you. So I'm proposing and pleading with you to read the book because I want you to be peaceful and purposeful every single day. Thank you so much for listening on purpose. If you are not a subscriber, make sure you go and subscribe so you don't miss an episode this year. We have got some huge guests coming your way. And if you have subscribed, please leave a review and rate the podcast. It means so much. I'm going to be reading a couple of reviews out right now, actually. I'm going to start doing this as many times as I can on these episodes. So by the way, everyone, we have 11,000 five star reviews.

• 32:52Jay Shetty?

  So let's get that up to 20,000 in 2020, right? That's, that's the goal, 20,000 in 2020. So this is some of the most meaningful ones that I'm seeing. Okay, Jay Shetty, thank you. Even though I'm thirty six, I'm new to the podcast. I'm now a week in listening to your show and I'm finding these moments where I'm hearing information on your show that I need to hear in my life at the moment. It's relevant, it's life changing because I'm curious now, learning about new people, ideas, and it makes me really think about who I am and what is my purpose. So with my deepest gratitude, thanks for your work. You're a definition of change agent. I'm authentically inspired. Thank you so much, Mon Nicole C. Here we go, Hope.

• 33:35Jay Shetty?

  No matter how bad my day is, the moment I listen to your podcast, it just lightens up my hope in every aspect of life. Thank you so much for what you do for us. That's from Fry Meshkan. I hope I'm saying all these names right because I know they're not full names. Oh, sorry, that was on Friday. I'm so silly. Okay, it makes sense now, my bad. Awesome podcast, says DC Malcolm. I'm a big fan of podcasts and this one is one of the good ones. I like most all inspirational motivational podcasts and in my opinion, what usually makes or breaks them is the host. Jay Shetty is a great host and interviewer and seems genuine. I'm sure his guests feel like he asks them questions that they haven't been asked in the millions of interviews they've already done. Thank you so much. So these are great reviews. Thank you so much for putting those on. Make sure you take a moment to do that as well.

• 34:20Jay Shetty?

  Remember the goal is twenty thousand reviews in twenty twenty and I'll see you next week. Thank you so much.

• 34:41Speaker 01

  Mr. President, my company told me of the explosion on our rig on October second.

• 34:45Speaker 02

  Causing massive water displacement and triggering a tsunami.

• 34:48Jay Shetty?

  They all heap the blame on me. Tom Cruise is.

• 34:51Speaker 02

  Digger got us into this mess and Digger's gonna dig us up. From the director of Birdman and the Revenant.

• 34:57Speaker 03

  What would happen if I stopped drilling? You're stalled, you're freezing there, that's what.

• 35:02Speaker 02

  With great power comes great deniability.

• 35:05Speaker 03

  I'm not the first man.

• 35:06Speaker 02

  Digger, see the trailer online, only in theaters October second. Rated R, under seventeen, not a middle without parent.