Constantly Overthinking or Doubting Yourself? (Do THIS 5-Minute Reset to Break Your Negative Spiral!)

Do you ever get stuck in your thoughts? What do you usually overthink about? Today, Jay explores one of the most powerful, yet regularly overlooked, conversations we have every day: the one we have with ourselves. Too often, we become our own harshest critics, speaking to ourselves in ways we’d never speak to a friend. Jay reveals how self-criticism can disguise itself as control or accountability, when in truth, it’s a subtle form of self-sabotage that quietly erodes our confidence, creativity, and motivation. Jay reminds us that rest and reflection aren’t signs of weakness, they’re essential parts of real growth. He explains that progress is never a straight line, and that falling back, slowing down, or taking a break doesn’t mean you’ve failed, it simply means you’re human. His message is a gentle yet powerful invitation to stop tearing yourself down and start lifting yourself up, to trade shame for accountability, criticism for compassion, and restlessness for stillness. Through his words, Jay offers more than advice, he shares a roadmap for healing your relationship with yourself, embracing imperfection with grace, and finding peace in the quiet strength of self-acceptance. In this episode, you'll learn: How to Silence Your Inner Critic How to Talk to Yourself Like a Friend How to Rewire Your Brain for Positivity How to Rest Without Feeling Guilty How to Stop Letting Negativity Control You Healing begins the moment you choose kindness over criticism. Every mistake, setback, or pause is not the end of the journey, it’s part of becoming who you’re meant to be. 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. Check out our Apple subscription to unlock bonus content of On Purpose! https://lnk.to/JayShettyPodcast What We Discuss: 01:02 Is Your inner Voice Blocking You? 02:16 #1: Self Criticism is Self Sabotage 06:32 #2: Negative Self Talk is Counterproductive 10:08 #3: Shaming Yourself Doesn't Build Accountability 13:28 #4: Your Brain is Wired to Focus on Mistakes 17:24 #5: Progress Isn't Linear 20:01 #6: Rest is Essential for Progress 22:35 #7: Self Kindness Builds Resilience 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 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,

• 1:30Jay Shetty?

  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. 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. 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.

• 2:16Jay Shetty?

  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, AG1 Next Gen meets 94% of nutrient requirements and is clinically shown to enrich the gut microbiome. For a limited time, save 20% on your first subscription order of AG1 Next Gen or AG1

• 2:59Jay Shetty?

  Pro at drinkag1.com/onpurpose. That's drinkag1.com/onpurpose. We all talk to ourselves like our worst enemy. We talk to ourselves like someone we hate. We talk to ourselves like someone we don't believe in. You would never talk to your friend like that. Now, I'm not saying that you want to falsely cheer yourself up either. I'm not saying you just want to look at yourself and be like, no, I'm amazing and they were wrong. But you want to have an honest assessment. So saying, no, you're the best, isn't true. And saying you're the worst, also isn't true.

• 3:45Jay Shetty?

  Hey, everyone. Welcome back to On Purpose. I'm Jay Shetty, the author of New York Times bestselling books, Think Like a Monk and Eight Rules of Love. And I'm so glad you're here today because I think one of the biggest challenges that I'm hearing so many of you dealing with right now is not the voices outside. It's not the voice of your friends. It's not the voice of your families. It's the voice inside your head. If you've ever felt that you've got a critic sitting in your head 24/7, finding a way to overanalyze, criticize, complain about every move you make, every thought you have, every decision you're about to make.

• 4:28Jay Shetty?

  And you find that that critical voice is blocking you from living your best life, is blocking you from unleashing your potential, is blocking you from making that idea happen. Maybe you have an idea for a podcast, but the voice in your head always says, don't do it. Maybe you have an idea about how to impact the world positively and you have a voice in your head saying, you're not good enough. Maybe you have the desire to build your own business, to start your own company. And the voice in your head says, it's a stupid idea. Whatever it is, we all go through moments in life where we keep beating ourselves up. If you're someone who wants to silence that critic in your head, this episode is for you. If you're someone who wants to break through that negative spiral in your mind,

• 5:13Jay Shetty?

  this episode is for you. And if you're someone who wants to stop beating yourself up and start lifting yourself up, this episode is for you. Let's dive in. The first thing I want to talk about is that self criticism feels like control, but it's actually sabotage, right? When we criticize ourself, we think we're in control. We think we know everything. We think we're correcting ourselves. What we don't realize is we're actually sabotaging ourselves. Imagine a top tennis player keeps berating themselves after every missed shot.

• 5:52Jay Shetty?

  Instead of focusing, they actually are just beating themselves up about the last point. That self criticism that they thought would motivate them actually destroys their rhythm. There's an incredible speech that was given by Roger Federer at Dartmouth University. And he said that in his career, he has missed so many points, he has lost so many points. But he said the biggest skill he had is that he never focused on the last point he missed. He said, if I'm focused on the last point that I missed, or if I'm focused on the future point that I might miss, then guess what? I miss the present shot. I miss the present moment.

• 6:36Jay Shetty?

  So many of us are beating ourselves up for the past. So many of ourselves are beating ourselves up for not having the future we thought we were going to build. What does that do? It makes the present lose time, money, energy, everything.

• 6:52Jay Shetty?

  Ask yourself to stop seeing self-criticism as motivating and control. Kristin Neff's research on self-compassion from 2005 shows that students who forgave themselves for procrastinating studied more effectively for the next exam, while harsh self-critics repeated the same cycle. Imagine that forgiving yourself makes you more focused. Forgiving yourself allows you to move forward. Resenting yourself holds you back. Criticizing yourself demotivates you. And think about it when you're talking to someone else or when someone's speaking to you.

• 7:36Jay Shetty?

  If someone criticizes your every move, I remember I've not played golf very often, but I took a lesson once. And I had a coach who criticized me every quarter of a swing. So even before I swung and hit the ball, he would criticize every single time. And every time I was about to hit the ball, he'd have another criticism. It demotivated me. Think about yourself. If every time you share an idea with a friend, they just pull it apart, even if they're well-intentioned, it demotivates you. How many of you have called yourself stupid after making a mistake at work? And instead of fixing it quickly, you spiral into self-doubt, which means you make more errors.

• 8:18Jay Shetty?

  And what's really interesting to me about this is that it's not just about performance. It's not just about focus. It's even in relationships. Maybe you're beating yourself up for staying in a relationship for too long. Maybe you're beating yourself up for allowing someone to walk all over you. Maybe you're beating yourself up for allowing someone to mistreat you. When you beat yourself up for someone already treating you badly, it only gets worse. Forgive yourself for confusing attention with love. Forgive yourself for ignoring red flags because you wanted it to work.

• 8:59Jay Shetty?

  Forgive yourself for chasing validation instead of connection. Forgive yourself for being loyal to people who weren't loyal to you.

• 9:10Jay Shetty?

  Forgive yourself so that you can move on. Because we don't forgive ourselves, we don't heal. Healing is not just about forgiving others, about letting go of what's outside of ourselves. It's about saying, "You know that mistake I made? That's all I knew then. That's all the information I had then. And maybe I even knew better. But guess what? I'm now learning that lesson. I'm now applying it." That will free you from actually blocking yourself from growth. The second thing I want to talk about is you wouldn't talk to a friend like that, so why talk to yourself like that? Imagine your best friend failed a job interview.

• 9:54Jay Shetty?

  Would you say, "You're useless. You should have prepared better. You'll never get hired now." You would never say that to a friend, ever. Yet, that's how we all talk to ourselves. We all talk to ourselves like our worst enemy. We talk to ourselves like someone we hate. We talk to ourselves like someone we don't believe in. You would never talk to your friend like that. Now, I'm not saying that you want to falsely cheer yourself up either. I'm not saying you just want to look at yourself and be like, "No, I'm amazing and they were wrong." But you want to have an honest assessment. So saying, "No, you're the best," isn't true. And saying, "You're the worst," also isn't true. In the Bhagavad Gita, one of the books I studied as a monk,

• 10:37Jay Shetty?

  it talks about how attachment and aversion are two sides of the same coin. The feeling of "I'm the best" or "I'm the worst" are two sides of the same coin. It's just the ego playing games with you. When the ego makes you believe you're the best, well, you become complacent and fallible. When the ego makes you believe you're the worst, guess what? It doesn't help you grow. It's the honest introspection, the honest assessment that we all need. Hey, this is what I got right in the interview, but you know what? I didn't really nail these three things. You're now not assessing it as you, you're assessing it as something you took part in.

• 11:17Jay Shetty?

  There's research on self-talk that found athletes who used positive instructional self-talk improved performance, while negative self-talk led to choking under pressure. Think about that. So we all have self-talk. You can't stop the self-talk, but those that were constructive, those that were positive, those that were focused forward made a difference. Imagine before a date, you tell yourself, I'm boring, I'm not sure they're gonna like me. So what happens? You walk in nervous and awkward. It's a prophecy you help fulfill. And what happens in that scenario? You end up being boring. You end up feeling more boring.

• 12:01Jay Shetty?

  Now, I'm not saying you walk in there and think you're the most interesting person on the planet, but you think, hey, you know what? I've got a couple of things that are interesting to talk about. Got a couple of things in my life that are important to talk about. Encourage yourself when no one else is clapping. Validate yourself when no one else is noticing. Challenge yourself when no one else is pushing. Forgive yourself when no one else understands. Believe in yourself before anyone else does. Push yourself without punishing yourself. Because if you don't do it, you'll always be waiting for someone else.

• 12:45Jay Shetty?

  Strong people did the difficult thing when no one was watching. Strong people did the challenging thing when no one was clapping. Strong people did the hardest thing when it was just in private.

• 13:03Jay Shetty?

  Do the hard thing, do the right thing when no one's there to notice. And you'll be able to do it brilliantly when they're all watching on the sidelines. The third thing I wanted to talk about is how beating yourself up doesn't build accountability, but it does build shame, right? When you keep beating yourself up, you think, and by the way, we do this to other people as well. Sometimes we'll be mean to someone or we'll criticize them, hoping that helps them improve. But it just keeps beating them down. You can't beat someone down and lift them up at the same time, which is what we're trying to do. Right? We're trying to beat ourselves up so that we do more, are more productive or more effective.

• 13:49Jay Shetty?

  It doesn't work that way. Imagine a teenager caught cheating an exam. They feel so much shame and they think, I'm a terrible person. Instead of changing, they hide their mistakes and cheat again. Brené Brown's work distinguishes guilt, I did something bad, from shame, I am bad. Guilt drives corrective action. Shame fuels secrecy and withdrawal. Notice the difference. I did something bad, I am bad. Every time you say, I am, and follow it up with a negative word, you start believing that is your identity. Every time you say, I did something bad,

• 14:35Jay Shetty?

  you're able to recognize it as a habit or a pattern that you can change. It's a lot harder to feel we can change ourselves than change something we did. Let me give you a real life example. Imagine you snap at your partner and then afterwards you feel shame. You think, I'm a horrible partner. What happens? Instead of apologizing, you avoid them because you feel so bad about yourself. What does that do? It only makes things worse. When you just shame yourself as a bad person, you actually want to spend less time doing the good. It's almost like you get so comfortable in the dark that the light kind of exposes you. So you move away from the light.

• 15:19Jay Shetty?

  We don't want to move away from the light. When the light comes on, you see things for what they are. And shame blocks us from seeing the way things they are because it's too scary. It's too hard. I'll give you a really interesting example. I remember the first time I went to Vegas. At night, there was all this glitz and glam and all the rest of it. In the morning, I remember with the lights on, the casino floor, seeing people glued to the slot machines, vomiting or drinks and popcorn all over the floor and seeing people passed out. Like it, it just wasn't the same sight because the light shows us what's actually there. So we move away from the light when it shows us what's actually there.

• 16:02Jay Shetty?

  But if we can not let shame take over, we can actually look at things for what they are. Don't shame yourself. It won't change you. Compassion will. Don't blame yourself. It won't change you. Accountability will. Don't criticize yourself. It won't change you. Action will. Don't beat yourself up. It won't change you. Challenges will. You don't grow because of guilt. It just slows you down.

• 16:46Jay Shetty?

  This episode is brought to you by Indeed. I know how important every hire is for a business. If you need to make the right hire, this is a job for sponsored jobs. Indeed sponsored jobs helps find quality candidates when you need the most. You can reach who you need based on whatever criteria you're looking for, like skills, certifications or location. In fact, people are finding quality hires on Indeed right now. In the minute I've been talking to you, companies like yours made 27 hires on Indeed, according to Indeed data worldwide. Spend less time searching and more time actually interviewing candidates who check all your boxes. Listeners of this show will get a $75 sponsored job credit at indeed.com/podcast.

• 17:29Jay Shetty?

  That's indeed.com/podcast. Terms and conditions apply. Need to hire? This is a job for Indeed sponsored jobs. 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. I went on Wayfair and found a beautiful, solid wood accent chair and a bookshelf. Now that corner is my favourite place to anchor my day. The quality is incredible, it's built to last and it completely shifted the energy of the room.

• 18:11Jay Shetty?

  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. 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.

• 18:55Jay 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 colours, high fructose corn syrup and more, so you can shop with peace of mind. Shop Whole Foods Market in-store or online.

• 19:18Jay Shetty?

  I've come to realise that food is never just food. It's a memory, a love language, a way we express who we are without saying a word. Some of the most meaningful conversations I've ever had happened around a table. That moment when someone passes you a dish that's been in their family for generations. Or when a flavour takes you back to childhood. That's connection, that's presence. That's why I love what Chase Sapphire Reserve is doing. They're not just creating dining experiences, they're creating opportunities to feel something deeper through food. When we look back on our lives, we rarely remember what we had for lunch on a random Tuesday. But we do remember the meals that made us feel seen. The ones where we lost track of time,

• 20:03Jay Shetty?

  where the food was just the beginning of something more. A moment with someone we love. A conversation that opened our heart. A reminder of where we came from. With Chase Sapphire Reserve, card members get access to those kinds of moments. The ones where food becomes a story. Imagine sitting at a dinner where the chef doesn't just cook, they share. They tell you where the dish came from, what it means to them, and how it shaped their journey. That's what it's really about. Not just tasting something new, but stepping into someone else's world for a moment. And maybe understanding your own a little better, too. If you want to experience dining that's more than just a meal,

• 20:45Jay Shetty?

  something that nourishes your mind, your body, and your connection to others, visit chase.com/sapphirereserve. Food connects us, not just to each other, but to a part of ourselves we sometimes forget. The part that slows down, that listens, that feels. With Chase Sapphire Reserve, you're not just making a reservation, you're creating a memory. A moment of presence, a moment of purpose.

• 21:23Jay Shetty?

  The fourth point today is, your brain is wired to focus on mistakes. How many times have you had this? You do something right, and your brain will barely notice it. You do something wrong, and your brain will think about it all day. Let's say you were great in a meeting today at work. You'll forget about it in the next meeting. You say something sloppy or made a mistake at a meeting in work, you're now thinking about for the rest of the day, the rest of the week, thinking that's all anyone can think about. Your brain is wired to focus on mistakes. Imagine this, a musician finishes their concert, hundreds of thousands of people are clapping. One person frowns. One person isn't happy. One person posts on social media that they want their money back.

• 22:07Jay Shetty?

  Guess what the mind obsesses over? It obsesses over the negative comments. You may even see this on your social media. You'll have ten of your friends respond. One of them doesn't in the group chat and you're thinking about that one friend. Why didn't they respond? Don't they like me? You're forgetting about the ten people over here who responded immediately. It's your birthday. Seven people show up to the party that you wanted to see. Three people don't show up. Where does your mind go? To the three people who didn't show up. One study showed that negative events weigh three to five times more heavily in our minds than positive ones. This is known as the negativity bias. So what do we do with that? Here's what I've learned.

• 22:49Jay Shetty?

  You remember the bad times more than the good times. Because when things go well, you celebrate for a night. But when things go bad, you cry for a month. We're used to going deeper into our harder emotions than we are into our happier emotions. We've got to learn to rewire our mind. How do we do this? When something good happens to you, share it. When something good happens to you or someone does something good to you, share it. Talk about it. You're training your mind to spot what will change it positively. I could look around this room and I can think about all the mistakes in how the furniture is placed

• 23:33Jay Shetty?

  and what I need to change. That's important. But at the same time, I can look around and see how beautiful it is. That's also important. It's valuable to know what needs to change in your life. It's valuable to know what's not going in the direction you want it to go in your life. But if that's all you have, then you'll just create more of it. There's something known as the frequency illusion. How many times have you said to yourself, "Oh, I really like that color," or "I really like that shirt," or "pants," or whatever it is? And now you see them everywhere. Everyone's wearing them, everyone's wearing that color. Or you wanna get a car, and you wanna get a black car, and now you see black cars everywhere. It's not like that there's more black cars on the road, or more people are wearing those skirts, or shirts, or whatever it may be.

• 24:17Jay Shetty?

  It's just that you have a heightened awareness of it. This is why gratitude works so well. Gratitude doesn't work because it's magic. It's that when you become grateful for something, you notice more things to be grateful for. Right now, your brain is wired to spot negative things. So you spot more negative things than you do positive, not because there are more negative things in the world, just because you're trained to notice it. One of my favorite quotes from Wayne Dyer is this. "You don't see things as they are, you see things as you are." When you are focused on the negative, you see more negative. When you focus on the positive, you notice more positive. This isn't positive thinking.

• 25:01Jay Shetty?

  Positive thinking is pretending like the negative doesn't exist. Noticing good things is learning to tune yourself in to higher vibration and frequency. Point number five is that progress is not linear. Thomas Edison tested over 1,000 prototypes before the light bulb worked. If he saw setbacks as failure, he'd have quit after attempt number 10. There's an amazing study that talks about the stages of change model shows that relapse, i.e. slipping back into smoking, for example, isn't failure. It's part of how lasting behavior change happens. Think about this for a second. You commit to running three times a week.

• 25:46Jay Shetty?

  One week, you only manage once. And what usually happens is you quit. You go, "I messed up this week, next week I won't run at all." But what happens? You actually lose track. Whereas when you recognize that that's part of the process of change. When you set a new goal, when you set a new habit, you are gonna have days that you fall back. When you break up with someone, you might feel healed in a month. And then in seven months, you're gonna be sitting there thinking about your ex. That's part of the healing journey. When you realize that healing is three steps forward, two steps back.

• 26:22Jay Shetty?

  Four steps forward, three steps back. Sometimes one step forward, four steps back. When you realise that's what healing looks like, you're actually free to heal. When you want it all to happen today, when you want healing to all happen tomorrow, it will last forever. So when we fall off track, we beat ourselves up. "Oh, I did three times last week, but this time I only went to the gym once. I was eating really, really healthy, but last night I just crashed. Guess what? The week doesn't matter, right? How many times have you done that? And it all happens because you beat yourself up. You don't fall back into bad habits because you're lazy. You fall back into bad habits because you beat yourself up when you have a bad day.

• 27:06Jay Shetty?

  Don't turn a bad day into a bad week. Don't turn a bad week into a bad month. And don't turn a bad month into a bad year. Let it be a bad day. That's okay. But tomorrow, pick yourself up and make it a great one. It's when you don't beat yourself up that you keep the power of turning a bad day into a good month. A bad day into a good week. I hope that resonates with you. Next time you set a goal, a habit, a change, or whatever you want to do, and you fall off, know that that's part of it. Give yourself grace and you'll be able to get back on track much quicker.

• 27:50Jay Shetty?

  The sixth thing I wanted to share with you today is that rest is part of progress, not the opposite of it. So many of us think that rest means we're not moving forward. My monk teacher used to say, "If you want to move three steps forward, you have to go three steps deep." So if you're struggling to move forward, ask yourself if you've gone inward already.

• 28:18Jay Shetty?

  Elite athletes schedule recovery days as strictly as training days. Serena Williams even naps before matches because rest is strategy, not laziness. For most of us, though, rest isn't something we plan. It's something we end up doing when we're exhausted. When you're resting when you're exhausted, that's not rest. That's survival, that's recovery, that's why it's so stressful. Whereas the highest performers in the world have scheduled rest. That scheduled rest is what helps them perform at their best in all the other times. On the podcast, I've interviewed Matthew Walker, who has done a lot of research on sleep.

• 28:59Jay Shetty?

  And his study on why we sleep from 2017 shows deep sleep consolidates learning and strengthens memory. Without it, performance and creativity drop. Some people think, oh, I'll sleep when I'm dead. Oh, I'll sleep when I'm tired. That sleep is the reason you can be so productive. That sleep is the reason you can be proactive. That sleep is the reason you can be so effective. So no, don't beat yourself up for wanting to rest. Don't beat yourself up for wanting to take a break. Don't beat yourself up for wanting to slow down. And don't beat yourself up for wanting to have your own time.

• 29:44Jay Shetty?

  Allow yourself to slow down. Give yourself permission to be still. That's where your power is. Let me give you an example. You work late every night to get ahead, but you're so burned out, you're starting to make sloppy mistakes. A rested version of you would finish faster with fewer errors. Working more doesn't achieve more. Losing sleep doesn't achieve more.

• 30:13Jay Shetty?

  Trying to do everything doesn't achieve more. Sometimes you achieve more by more rest, more stillness, and more calm. Point number seven is that self-kindness builds resilience more than self-criticism ever will. Navy SEALs in training who used encouraging self-talk were far more likely to complete Hell Week than those who tore themselves down. Now, for those of you who don't know, Hell Week is the most grueling training that a Navy SEAL goes through. I interviewed David Goggins, and if you want to know more about it, you can go back to that episode

• 30:55Jay Shetty?

  and watch and listen to what that week actually entails. It's a five-and-a-half-day period during the first phase of SEAL training. Candidates average about four hours of sleep for the entire week, less than one hour per night. They're constantly exposed to cold water, mud, sand, physical drills, and team challenges. Training goes day and night, running in formation, carrying boats and logs, swimming in the Pacific, obstacle courses. The goal isn't just to push the body, it's to test the mind and spirit under exhaustion. Instructors want to see who breaks under stress, who stays calm when freezing, exhausted, and in pain,

• 31:39Jay Shetty?

  who can lead and support teammates when everyone is suffering. About seventy to eighty percent of candidates quit during Hell Week. Those who survive don't necessarily have the strongest bodies. They have the strongest mental resilience because their self-talk is not negative. They found that breaking down the week into moments, just get through the next meal, not survive five days. Neffen Germer in 2013 found people who practiced self-compassion meditation increased resilience, life satisfaction, and reduced anxiety. Imagine after bombing a presentation, you tell yourself, "It's one talk, not my whole career.

• 32:24Jay Shetty?

  Next time I'll be sharper." That mindset keeps you moving forward instead of giving up. You don't get stronger by beating yourself down. You get stronger by giving yourself the same kindness you'd give to anyone you love. I really hope that this episode is able to help you quiet that inner critic. It's not going anywhere. It's not going away. We're not trying to get rid of it. What we're trying to do is that we make sure we have the new scripts in our mind that have positive self-talk, that focus on what we can be grateful for, that look for opportunities more than problems.

• 33:05Jay Shetty?

  And that when they look for problems, they look for systems and solutions, not criticism, not shame. Thank you so much for listening. I hope you'll share this with a friend who struggles with this too. I hope you'll discuss it with them and I'll see you on the next episode. Thanks for being here. I'm forever in your corner and I'm always rooting for you. If you loved this episode, you'll love my conversation with Dr. Joe Dispenza on why stress and overthinking negatively impacts your brain and heart and how to change your habits that are on autopilot. Listen to it right now.

• 33:40Speaker 01

  How many times do we have to forget until we stop forgetting and start remembering? That's the moment of change. No one cares how many times you fell off a bicycle. If you ride the bicycle now, you ride the bike.

• 33:51Speaker 02

  Mr. President, my company foreme of the explosion on our rig on October 2nd, causing massive water displacement and triggering a tsunami. They all heap the blame on me.

• 34:01Speaker 03

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

• 34:08Speaker 02

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

• 34:12Speaker 03

  With great power comes great deniability.

• 34:15Speaker 02

  I'm not the first nanny.

• 34:17Speaker 03

  Digger, see the trailer online, only in theaters October 2nd. Rated R, under 17, not a middle without parent.

• 34:21Speaker 04

  Espolone Tequila, balanced, delicious, 100% agave, 0% ego. Just add ice, lime and your mouth. For a real margarita, ride the rooster.

• 34:32Speaker 02

  Espolone Tequila, 40% alcohol by volume, 80 proof. Copyright 2026, Campali America, New York, New York. Drink responsibly.