7 Micro Habits That Will INSTANTLY Reset Your Mind & Boost Energy (Without Changing Your Whole Routine!)

Do you have a quick way to reset when you’re overwhelmed? What’s something you wish worked better when you try to reset? Today, Jay introduces a simple yet powerful 7-Day Micro Habit Reset, a series of small, intentional habits to help you pause, realign, and begin again with a clear mind and a calm heart. If you’ve been feeling drained, distracted, or disconnected from your goals, Jay reminds us that meaningful change doesn’t come from completely reinventing your routine, it starts with the small, mindful shifts you make every day. Each habit is grounded in science, simplicity, and self-awareness. Jay explores how small practices, like expressing gratitude, taking a moment to reflect, or even embracing brief moments of discomfort, such as a 20-second cold rinse, can reset your energy, shift your perspective, and build emotional resilience. From writing just one sentence in your journal to checking in with your “future self,” these micro habits help you reclaim the calm and clarity that stress often takes away. This episode is a gentle reminder to slow down, find balance in the chaos, and trust that it’s the small, consistent actions that create real, lasting change. In this episode, you'll learn: How to Reset Your Mind in 3 Breaths How to Start Your Day Without Stress How to Start Your Day with Clarity, Not Chaos How to Create Calm When Life Feels Messy How to Reclaim Time by Resetting Small Habits Change doesn’t have to be overwhelming. It begins with the smallest steps, the quiet moments when you choose to breathe, observe, and reset instead of react. 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: 00:00 Introduction 01:02 The 3-Breath Reset 07:05 Start Your Morning With Natural Light, Not Screens! 09:53 The 2-Minute Tidy 13:09 The Gratitude Text 16:16 The 20-Second Cold Rinse 17:48 The 1-Sentence Journal to End the Day with Peace 20:02 The “Future You” Check-In 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.

• 0:00Speaker 00

  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 in 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.

• 0:30Jay 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.

• 1:12Jay Shetty?

  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 Pro at drinkag1.com/OnPurpose. That's drinkag1.com/OnPurpose. 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.

• 1:57Jay Shetty?

  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. If you're watching right now, it means to me that you're ready for a reset. You're ready for a clean out, you're ready for a refocus. Maybe you're like, Jay, I just need to press that reset button so that I can restart and focus in the direction I want to go.

• 2:37Jay Shetty?

  I have used each of these habits to reset when I've been tired, low on energy, feeling no momentum and feeling no motivation, and I have no idea how anyone functions without them. In seven days, you'll notice that these habits don't fight your life, they fit inside it. Each one meets you in the exact moment your mind starts to spiral. They don't demand more time, they reclaim the time your stress is already stealing. Small habits don't just change your days, they change the way your days feel. The number one health and wellness podcast.

• 3:15Speaker 02

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

• 3:21Jay Shetty?

  I have no idea how people get through their day without these habits. We all experience so much stress every day, whether you're running late for work, or a family member is creating drama, or you just had a falling out with a friend. These habits help you emotionally regulate no matter where you are. You can do these in bed, at home, in the car, on a bus or train, even in the bathroom. Number one, breath work, specifically the three breath reset. We've all heard about breathing, we've all talked about breathing, but we don't realize the value it actually offers. I remember my first day at monk school when I saw a young monk teaching younger monks.

• 4:07Jay Shetty?

  And I was observing from afar. I then spoke to him afterwards and I asked him what he was teaching. He said it was their first day of school. And I said, well, what did you teach them on your first day of school? He said, well, what did you learn on your first day of school? I said, I think we learned like one, two, three or A, B, C, I can't even remember. He said, well, I was teaching them how to breathe. And I said, wow, that's incredible. And he said to me, this ten-year-old, eleven-year-old monk, he said to me, when you're happy, what changes? Your breath. When you're sad, what changes? Your breath. When you're stressed, what changes your breath? He said, your breath is connected to every emotion you experience in life.

• 4:51Jay Shetty?

  Your breath is the only thing that stays with you from the moment you're born to the moment you die. Your country you live in change, your family changes, your friend will change, but your breath is always there with you. He said to me, if you learn to master your breath, you'll master your life. We undervalue how useful our breath is in managing emotion, in regulating stress. Here's when to use this trick. When your phone buzzes with a message that makes your stomach drop. When you're stuck in traffic and you're already late. When you're about to say something you'll regret. Here's what I want you to do. Take three deliberate breaths.

• 5:36Jay Shetty?

  In for four seconds and out for six. The long exhales stimulate the vagus nerve, lowering heart rate and cortisol. It's the biological equivalent of hitting save before your emotions crash the file. And I know what you're thinking. Do you have heard it before? Three deep breaths, it didn't solve the problem. I still had an argument with my partner. Here's the reality. It doesn't fix the problem. It fixes the state you're in while facing the problem. Running late for work? Take a deep breath. Stuck in traffic? Take a deep breath. Disagreement with your partner? Take a deep breath.

• 6:21Jay Shetty?

  An email you can't stop rereading? Take a deep breath. When you're blamed for something small or ignored for something big, take a deep breath. When the phone doesn't buzz, when the message doesn't come, when the plans fall apart, take a deep breath. When you're halfway through explaining yourself and realize you don't need to, take a deep breath. When you feel like you're falling behind, falling short, or just falling apart, take a deep breath. Because that breath is a border between reaction and response. Between who you were a second ago and who you still have time to be.

• 7:05Jay Shetty?

  You don't need to fix the moment. You just need to pause inside it. Think about all the times you've said something you didn't mean. Think about all the times you've looked back on a moment and thought to yourself, I could have done that better. That breath allows you the ability to make something out of a bad situation. It is bad. The breath doesn't make it better. You are late, the breath doesn't make it better. It just allows you to not make more mistakes. It stops you from taking things down the wrong angle. Breathwork to me has been my companion, whether I'm about to go on stage and I'm nervous,

• 7:47Jay Shetty?

  or when I'm running late, I'm in the back of an Uber and I know I'm going to be late for this meeting that's really important. All the way through to when I feel like I'm having an argument with someone I care about, or even someone that's new to my life. It's really powerful. Even if you think about working out, what allows you to lift more? Your breath, right? What allows you to function when you're running? Your breath. If you think about athletes, they can run for the amount of time they can and exert the energy they can because they monitor their breath. If you think about singers who hit incredible notes, musicians who play wind instruments,

• 8:28Jay Shetty?

  they can hit those because of the control of their breath. So much beauty in life exists because of the control of our breath. Even if you look at boxers, they can hit with more energy, more precision when they master their breath. Breath is the single most underestimated tool and asset that each and every one was gifted with since the moment we were born. It can manage stress, give you energy, refocus you, make you present. If you invest in one habit this month, this year, focus on breathing, it will change the way you sleep, change the way you work out, change the way you eat.

• 9:13Jay Shetty?

  It's such an undervalued part of human life. And you don't have to pay for it, and it's easy to learn. Breathe in for four and out for six to start. Number two, morning light, no scroll. When you're already scrolling before you've even left bed, here's how it works. Go outside, outside of your doorway, outside onto the lawn, outside onto your back, tiny balcony, whatever it is, even just a window for two to five minutes, expose yourself to natural light. Morning sunlight aligns your circadian rhythm. This is chronobiology in practice.

• 9:58Jay Shetty?

  Your body clock resets through your eyes. Why does this matter? You stop starting the day in comparison and chaos. Light before screens tells your brain it's morning, not a crisis. Think about this, most of us don't wake up to light. We wake up to sound and that sound is usually an alert or an alarm. Now let's talk about those two words. You need an alert when you need to be jolted. You need an alarm when there's an emergency. Every day we wake up in a state of emergency because we wake up to an alarm. The alarm triggers you to wake up with stress, with pressure, maybe even feeling tight chested.

• 10:42Jay Shetty?

  And all of a sudden you grab your phone in that moment and now you have everyone telling you what you didn't do yesterday, what you've got to do today and what you forgot to do last week. We start our days at zero if you slept well. And now when you pick up your phone, you've added news, negativity and notifications. You're at a minus three and then you add noise to it minus four. For the rest of your day, you're simply trying to climb up back to zero. And you may be saying, Jay, I don't live in a sunny climate. Outdoors, being in the light.

• 11:16Jay Shetty?

  Right, just being exposed to it. Remember the sun and the moon and the darkness and the light with the way we knew whether it was night and day. And that's how we functioned. Today, we work in the night and sleep in the day. But before, we followed that natural rhythm. The alignment you create when you don't look at your phone first thing in the morning, just for five minutes. Just for five minutes. Your brain actually has the time to warm up. What's incredible is that ancient traditions of India talk about the practice of Surya Namaskar, which translates to sun salutations, to salute the sun. This is how people started their day. It was a ritual, a practice.

• 11:58Jay Shetty?

  Today, science has proved that starting your day off with sunlight is great for your circadian rhythm. Don't underestimate this free opportunity to start your day better than stress.

• 12:19Jay Shetty?

  We all want to feel better, to have more energy and more focus throughout the day. That's why I co-founded Juni, 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 a crash. A new classic reimagined. We're so excited to officially launch our new lemonade iced tea flavor. When we created Juni, 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.

• 13:04Jay Shetty?

  Available exclusively at drinkjuni.com, where you can use the code ONPURPOSE20 for 20% off your first order. Cheers to your daily mood boost.

• 13:16Jay 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.

• 13:59Jay 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 Orange Theory Fitness. One of the best investments you can make is in your own strength. The choices you make today can help shape how you feel for years to come. Orange Theory Fitness provides a one-hour workout to build strength, burn fat, and build muscle with an expert coach guiding you every step of the way. Head to orangetheory.com/onpurpose to learn more and get your first class free. Orange Theory Fitness, helping people live longer, more vibrant lives. Terms and conditions apply. See webpage in studio for details. This episode is brought to you by Mazda.

• 14:43Jay Shetty?

  The best habits are the ones we hardly notice, the ones that quietly shape the way we move through life, giving us the confidence to focus on what really matters. That's Mazda's approach to safety. Every Mazda is designed with proactive safety features that help keep you more aware, more connected, and more engaged with your drive, so you can stay present behind the wheel. That commitment has earned Mazda recognition as Consumer Reports' safest new car brand. And as of July 2026, Mazda has won more 2026 IIHS Top Safety Pick Plus awards than any other car brand. Visit www.iihs.org to learn more. A lot can happen when an accident doesn't. Mazda, more of what matters to you. Visit mazdausa.com to learn more.

• 15:28Jay Shetty?

  Consumer Reports does not endorse products or services.

• 15:43Jay Shetty?

  Number three, I call this the two-minute tidy. Maybe after a long Zoom call, when your desk looks like a crime scene. Maybe when you feel emotionally cluttered but don't know why. Here's how it works. Pick one small zone, your counter, your bag, your inbox, and give it two clean minutes. Visible order creates internal order. Small actions restore a sense of control and dopamine flow. And here's why it matters. When life feels messy, your environment becomes your mirror. Straighten the mirror, the reflection follows.

• 16:26Jay Shetty?

  Right, if you looked into a mirror and it was slightly tilted, or you have one of those ones that kind of move back and forth, you're not getting an accurate reflection. That's what your space can feel like. Have you ever noticed how clearing your space empties your mind? How when you can't focus on your work, if you clear your space, your thoughts kind of get clearer and order? If you can't focus on your work, clear your space. If you can't hear your own thoughts, clear your space. When everything feels heavy for no clear reason, clear your space. When your mood dips but nothing's wrong, clear your space. When the day feels stale, when your mind feels stuck,

• 17:08Jay Shetty?

  when your energy won't move, clear your space. When you don't know what you need, start by creating room to find out. Wipe the counter, fold the blanket, open the window, let light in. Let air in, let you back in. Because your space is an echo of your mind. Cluttered rooms equal cluttered thoughts. You can't always control what's happening inside you, but you can shape what's around you. Every time you clear your space, you tell your brain, "We're safe now." Every surface you clear gives your mind permission to breathe. When I was in the monastery, I learned this statement

• 17:53Jay Shetty?

  that I want to share with you that changed my life. Location has energy, time has memory. When you do something in the space every day, it carries the energy. And when you do something at the same time every day, it carries the memory. But sometimes our spaces where we spend a lot of time get cluttered. We eat where we're meant to sleep, we sleep where we're meant to work, and we work where we're meant to eat. The energy is disorganized and so is the space. No wonder you can't focus on that table. No wonder you can't sleep in bed. Because the things that are around it, the space that's created, the energy that it holds, doesn't allow for that rest or that focus. Two-minute tidy.

• 18:36Jay Shetty?

  We always say to ourselves, "Oh, I'll do it on the weekend. Oh, I need to find that one day to fix that space. Oh, I'll clean the whole house on the weekend." Two-minute tidy. Just sort your desk out. You'll feel focused, you'll be ready. Two-minute tidy, just put the duvet right, you'll be ready. Two-minute tidy will solve so many challenges in your life. Give it a go. Number four, the gratitude text. Here's when to use it. When you're lonely scrolling on social media, send a text instead. When you feel unseen, undervalued, or quietly angry at everyone, send a gratitude text instead. Here's how it works. Send one genuine message, no long essay, just a few honest words.

• 19:19Jay Shetty?

  "Hey, I just wanted to say I appreciate you." Studies show that gratitude boosts serotonin and strengthens emotional bonds. Here's how gratitude works. It shifts attention from what's missing to what's present. In a world of constant comparison, gratitude is rebellion. Did someone hold the door open for you? Say thank you. Did your coffee taste exactly right this morning? Say thank you. Did a friend text you just to check in? Say thank you. Did you wake up next to someone you love? Or simply wake up at all? Say thank you. When the sky looks ordinary but the air feels kind, say thank you.

• 20:03Jay Shetty?

  When plans fall through but peace shows up instead, say thank you. When the lesson hurt but it taught you something true, say thank you. When nothing special happened but nothing terrible did either, say thank you. Say thank you when it's easy. Say thank you when it's hard. Say thank you when you have enough, and especially when you think you don't. Because gratitude doesn't change what you have. It changes how you see what you have. Every time you say thank you, you remind your mind that not everything is missing. And every time you forget,

• 20:44Jay Shetty?

  life waits patiently to show you something else to be grateful for. I know gratitude sounds soft. I know it sounds weak. But studies show that when you're present in gratitude, you can't be anywhere else. If you're having an anxious thought, replace it with a grateful one. If you're having a worry-filled thought, have it replaced with a thankful one. You can't live in both places at once. It's an incredible, incredible trick of the mind. Write a two-minute message to one person personally, one person professionally. And if you can, be expressive, be specific, and be personal. If you get a message that just says, "Thank you", that's nice. But if you get a message that says,

• 21:28Jay Shetty?

  "Thank you so much for taking care of my friend when they were visiting, and I just want you to know that they felt really loved and cared for", you're allowing that opportunity for that person to repeat that behavior. When you reward something, that person will repeat it. We reward drama by paying it too much attention. We reward stress by paying it too much attention. Let's reward good behavior, even if it's small. When you notice it, you'll notice it more. Number five, the 20-second cold rinse. I know what you're thinking, "Jay, I don't want to get in the cold. It's gonna hurt. It's terrible." Here's when to try it.

• 22:13Jay Shetty?

  When you finish your shower, just right at the end of your shower, the last 30 seconds is a great place to do it, whatever time you shower. When you're hitting an energy slump, it's a great time to give it a go. When you're anxious before a big meeting or a call. And by the way, it can't just be cold water on your face. You don't need to get in the shower if you're at work. When you need a reset, but you can't take a break, it's a great reset. Here's how it works. In the morning or the evening, end your shower with 20 seconds of cold water. That shock floods the body with norepinephrine, sharpening focus and mood for hours. Cold exposure activates resilient circuits,

• 22:55Jay Shetty?

  a micro dose of discomfort that trains your brain for bigger stress. Here's why it matters. You start teaching yourself discomfort isn't danger. I can do uncomfortable things. This one belief, this affirmation, I can do uncomfortable things. When you prove that to yourself in the morning with 20 seconds of cold, you come out of there with so much confidence, so much clarity, ready to hit the day. It doesn't make the day better. It gives you the inner confidence of dealing with the stresses that your day will throw at you better. And it's just 20 seconds. Number six, the one sentence journal.

• 23:38Jay Shetty?

  You might have heard about journaling before, but I feel a lot of us struggle with it. You struggle with, well, what do I write about every day? You struggle with like, how much do I write? Oh my God, there's three pages here. I've only got three paragraphs, maybe even less, three lines. I want you to try the one sentence journal. Here's when to use it. When you're lying in bed, replaying conversations or worrying about tomorrow. When your thoughts feel heavier than your day really was. Here's how it works. Write one line. Today I noticed. That's it. This simple cognitive reappraisal helps your brain file away experience instead of looping it. Here's why it matters. Your brain doesn't need a perfect ending to rest.

• 24:22Jay Shetty?

  It just needs closure. Today I noticed that gratitude isn't a grand gesture. It's a glance you decide to linger on. Tomorrow I'll notice something else. The way someone laughs, the shape of the moon, the way life keeps offering tiny miracles, disguised as ordinary moments. Today I noticed how quiet the morning is before I look at my phone. Today I noticed how good the first sip of tea was when I'm not multitasking through it. Today I noticed the barista knew my name and that it made me smile more than I expected. Today I noticed my friend's laugh on a voice note they sent to me. Today I noticed a song I've played a hundred times and still makes me feel something.

• 25:08Jay Shetty?

  Today I noticed I complain about the weather, no matter what it's doing. Today I noticed how nice it felt when someone asked how I was and really waited for the answer. Today I noticed how much of life happens while I'm staring at a screen. It's not profound, just practice. The practice of looking up instead of scrolling down, of paying attention before life becomes background noise, of realizing that small moments don't stay small unless you ignore them. The truth is noticing won't fix your life, but it will remind you that it's already happening right now in the middle of your ordinary day. Number seven, the 30-second future you check-in.

• 25:53Jay Shetty?

  Here's when to use it. When you're about to say yes to something you don't want to do. When you're debating one more drink, one more scroll, or one more online order. Here's how it works. Pause and ask, will future me thank me for this? That question activates the prefrontal cortex, the rational part of the brain interrupting impulse circuits. Here's why it matters. It reminds you that discipline isn't self-denial. It's self-respect, delayed by 24 hours. Will future me thank me for hitting snooze again? Or getting up and taking care of the day before I get behind? Will future me thank me for saying yes to everything?

• 26:38Jay Shetty?

  Or for finally saying no and sticking to it? Will future me thank me for spending money to feel better? Or for saving it so I can actually be better later? Will future me thank me for sending that message in anger? Or for breathing before replying? Will future me thank me for scrolling through other people's lives? Or for living my own for a few quiet minutes? So before you decide, before you speak, before you spend, before you scroll, ask once softly. Will future me thank me for this? In seven days, you'll notice these habits. Don't fight your life.

• 27:23Jay Shetty?

  They fit inside it. Each one meets you in the exact moment your mind starts to spiral. They don't demand more time. They reclaim the time your stress is already stealing. Small habits don't just change your days. They change the way your days feel. If you loved this episode, you will also love my interview with Charles Duhigg on how to hack your brain, change any habit effortlessly, and the secret to making better decisions.

• 27:53Speaker 03

  Look, am I hesitating on this because I'm scared of making the choice because I'm scared of doing the work? Or am I sitting with this because it just doesn't feel right yet?

• 28:02Speaker 04

  Mr. President, my company informed me of the explosion on our rig on October 2nd. Causing massive water displacement and triggering a tsunami. They all heap the blame on me. Tom Cruise is. Digger got us into this mess, and Digger's gonna dig us up. From the director of Birdman and the Revenant.

• 28:18Speaker 02

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

• 28:23Speaker 04

  With great power comes great deniability.

• 28:26Speaker 02

  I'm not the first then.

• 28:27Speaker 04

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

• 28:32Speaker 05

  Espolone Tequila, balanced, delicious. One hundred percent acave, zero percent ego. Just add ice, lime, and your mouth. For a real margarita, ride the rooster.

• 28:42Speaker 06

  Espolone Tequila, forty percent alcohol by volume, A D proof. Copyright twenty twenty six, California, America, New York, New York. Drink responsibly.

• 28:49Speaker 07

  Every mile matters. Whether you're driving your dream car or your daily commuter, the Mobile One team knows that. It's why we created Mobile One Advanced Clean Motor Oil. It cleans your engine in one oil change and helps extend engine life, delivering performance, protection, and cleanliness for vehicles of all ages. All to help keep your engine running like new, whatever you're driving. Visit mobileone.com/advancedclean to learn more.