7 Micro Habits That Will INSTANTLY Reset Your Mind & Boost Energy (Without Changing Your Whole Routine!)
In this episode of On Purpose, Jay Shetty shares practical micro habits that can help reset your mind and increase energy levels throughout the day. He introduces techniques for stress management and emotional regulation, including a three-breath reset method and cold water exposure, along with guidance on optimizing your morning routine through natural light exposure before screen time.
The episode covers several straightforward practices that can be incorporated into existing routines, such as the "two-minute tidy" for environmental organization and a simplified journaling approach. Shetty also explains methods for improving decision-making and maintaining social connections, including a mindful future-self check-in technique and a structured approach to expressing gratitude to others through text messages.
This is a preview of the Shortform summary of the Oct 31, 2025 episode of the On Purpose with Jay Shetty
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1-Page Summary
Mindfulness and Emotional Regulation Practices
Jay Shetty explores powerful techniques for managing stress and emotions through breathing and cold water exposure. His "three breath reset" technique involves taking three deliberate breaths with a four-second inhale and six-second exhale, helping to activate the vagus nerve and reduce stress responses. Shetty notes that this practice is particularly valuable for athletes and performers who rely on breath control for optimal performance.
Shetty also introduces the "20-second cold rinse" technique, explaining that brief exposure to cold water after showering releases [restricted term], enhancing focus and mood. This controlled exposure to discomfort helps build resilience against larger stressors in daily life.
Morning/Daily Routines and Habits
According to Shetty, starting the day with natural sunlight rather than digital screens can significantly impact well-being. He recommends spending two to five minutes in natural light before engaging with devices, allowing the brain to naturally align its circadian rhythm.
Shetty presents the "two-minute tidy" as a simple yet effective way to combat mental clutter through environmental organization. He also advocates for a "one-sentence journal" practice, starting with "Today I noticed," which helps process daily experiences and provide closure without requiring extensive writing.
Physical/Environmental Management
Shetty introduces the "Gratitude Text" habit as a powerful tool for countering loneliness and boosting serotonin levels. This practice involves sending specific, sincere messages of appreciation to others, shifting focus from what's missing to what's present in one's life.
The "30-second Future You Check-in" is Shetty's mindful decision-making tool, designed to override impulsive choices. By briefly considering how a future self would feel about current decisions, this practice engages the prefrontal cortex and promotes more thoughtful choices aligned with long-term well-being.
1-Page Summary
Additional Materials
Counterarguments
- The effectiveness of the "three breath reset" technique may vary from person to person, and it might not be as beneficial for everyone, especially for those with certain respiratory conditions.
- While the vagus nerve plays a role in relaxation, the direct impact of breathing techniques on its activation may not be as straightforward or universally effective as suggested.
- The "20-second cold rinse" technique may not be suitable for everyone, particularly for individuals with certain health conditions such as cardiovascular issues.
- The assumption that exposure to discomfort universally builds resilience could be oversimplified, as individual responses to stress and discomfort can vary greatly.
- The recommendation to start the day with natural sunlight might not be practical for everyone, depending on geographic location, season, or personal schedule.
- The "two-minute tidy" assumes that a clean environment directly leads to reduced mental clutter, which may not address underlying issues of mental health for some individuals.
- The "one-sentence journal" practice may not be sufficient for those who need more extensive reflection to process their daily experiences.
- The "Gratitude Text" habit, while positive, may not be a comprehensive solution for loneliness, which can be a complex and deeply rooted issue.
- The "30-second Future You Check-in" might oversimplify decision-making processes and may not always lead to the best outcomes for complex decisions that require more in-depth analysis.
Actionables
- You can integrate mindfulness into routine activities by focusing on the sensory details of daily tasks like showering or eating, which can help manage stress and emotions similarly to deliberate breathing techniques. For example, while showering, concentrate on the sensation of water on your skin, the sound of the droplets, and the smell of soap, turning an ordinary activity into a mindful practice.
- Create a "Mood-Boost Playlist" with songs that mimic the invigorating effect of a cold rinse by choosing tracks with high beats per minute or uplifting lyrics. Play this playlist during moments when you need a quick energy or mood boost, such as during a midday slump or before an important meeting.
- Develop a "Daily Connection Challenge" where you reach out to a different friend or family member each day with a phone call or a face-to-face conversation, which can help counter loneliness and increase serotonin levels. This practice goes beyond texting and encourages deeper, more meaningful interactions, fostering stronger relationships and a greater sense of community.
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Mindfulness and Emotional Regulation Practices
Jay Shetty delves into the significance of breathing and cold water exposure in managing stress and emotions, providing tangible practices to enhance mindfulness.
Conscious Breathing to Manage Stress and Emotions
Shetty presents breath work as an underestimated but powerful tool that serves as a companion in various stressful situations, such as performance nerves or arguments.
"Three Breath Reset: Pause and Respond, Don't React"
He introduces the "three breath reset" as a technique to manage stress and emotions effectively. This involves taking three deliberate breaths, inhaling for four seconds and exhaling for six seconds. The extended exhale activates the vagus nerve, diminishing the heart rate and cortisol levels. Shetty likens it to "hitting save" before emotions cause a crash. The breath acts as a border between reaction and response, offering time to act with intention.
Breath Control Essential for Athletes, Musicians, and Performers
Shetty emphasizes that breath control is crucial not only for emotional regulation but also in the world of sports and the arts. Athletes, such as runners and boxers, utilize breath control to enhance their performance and precision. Similarly, singers and musicians depend on their breath to hit powerful notes and play wind instruments effectively.
Benefits of the "20-second Cold Rinse" Technique
How Cold Water Activates Resilience and Focus
Shetty highlights the benefits of a 20-second cold rinse after showering. This practice triggers a release of [restricted term], a hormone that can ...
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Mindfulness and Emotional Regulation Practices
Additional Materials
Counterarguments
- While breath work and cold exposure may help some individuals manage stress, they may not be effective for everyone, and some people may find these practices uncomfortable or even counterproductive.
- The "three breath reset" technique is a simple form of breath work, but there are many other breathing techniques that might be more effective for some individuals, depending on their specific needs and preferences.
- The claim that extended exhale activates the vagus nerve and reduces heart rate and cortisol levels is based on general physiological responses, but individual experiences and outcomes can vary widely.
- The importance of breath control for athletes, musicians, and performers is well-documented, but it is only one aspect of a much broader set of skills and techniques required for high-level performance in these fields.
- The benefits of a 20-second cold rinse, such as the release of [restricted term], may not be as significant or long-lasting as suggested, and the scientific evidence supporting these claims may not be robust.
- The idea that regular exposure to discomfort can build resilience is a concept rooted in stress inoculation theory, but it may not apply equall ...
Actionables
- Integrate breathwork into your daily commute by practicing deep breathing at red lights or during traffic jams. While waiting, focus on inhaling deeply for a count of four, holding for four, and exhaling for eight. This can help you arrive at your destination feeling calmer and more centered.
- Create a morning ritual that includes stepping outside for a breath of fresh air, regardless of the weather. This exposes you to natural temperature variations and can be a gentle introduction to the concept of cold exposure, helping you wake up and feel more alert as you start your day.
- Use a habit ...
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Morning/Daily Routines and Habits
Developing constructive morning routines can set the tone for a positive and productive day. Jay Shetty shares some insights into simple habits that can make significant changes in one's daily life.
Begin the Day With Sunlight, Avoid Screens
Alarm Clocks Trigger Stress, Natural Light Aligns Circadian Rhythm
Shetty emphasizes the importance of exposing oneself to natural light before jumping into the digital world. He explains that waking up to an alarm can start the day off with stress and pressure, whereas natural light in the morning helps to align the circadian rhythm according to chronobiology, signaling to the brain that it's time to start the day without causing a stress response.
"Morning Light, No Scroll: Reset the Mind Before Digital Distractions"
Instead of immediately scrolling through your phone upon waking, Shetty advises spending two to five minutes outside or by a window to engage with natural light. He advocates for this practice, saying it informs the brain that it's morning and helps avoid the initial day's comparison and chaos that electronic devices bring. Shetty notes that starting the day with at least five minutes of sunlight gives the brain time to "warm-up" and appreciate the quiet of the morning, allowing one to enjoy a first sip of tea without multitasking.
The Power of the "Two-minute Tidy"
Cluttered Environment Reflects and Contributes To Cluttered Mind
Shetty discusses how emotional clutter can be reflected and exacerbated by a disorganized environment. He presents the "two-minute tidy" as a method for combating this, recommending choosing a small area such as a counter, bag, or inbox to organize for just two minutes. He contends that creating visible order leads to internal order and that a tidy space can make a person feel safe and allow their mind to breathe.
Leveraging Small Actions to Regain Control and Focus
Shetty emphasiz ...
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Morning/Daily Routines and Habits
Additional Materials
Counterarguments
- While natural light can help align the circadian rhythm, some individuals may live in areas with limited sunlight exposure, especially during winter months, making this practice less feasible.
- Alarm clocks are sometimes necessary for people with strict schedules, and there are gentle alarm options that can wake people up without causing significant stress.
- The recommendation to avoid screens in the morning may not be practical for everyone, especially those whose jobs require early and immediate use of digital devices.
- The "Two-minute Tidy" might not be sufficient for all types of clutter or mess, and some people may require more extensive cleaning to feel organized and in control.
- The idea that organizing a space can lead to internal order may not hold true for everyone, as some individuals thrive in environments that others would consider disorganized.
- Th ...
Actionables
- You can create a morning ritual that includes stepping outside to stretch or do light exercises in the sunlight. By incorporating physical activity with sun exposure, you not only align your circadian rhythm but also boost endorphins and prepare your body and mind for the day ahead. For example, a simple yoga routine or a brisk walk around the block as the sun rises can be invigorating.
- Try integrating a "Sunlight Alarm" by positioning your bed or workspace near a window where the morning light can naturally wake you. If you live in an area with less natural light, consider using a smart plug to turn on a lamp with a natural light bulb at your desired wake-up time. This mimics the sunrise and can provide a gentler wake-up experience than a traditional alarm.
- Develop a "Mindful Morning Minute" where, afte ...
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Physical/Environmental Management
Jay Shetty shares insights into simple habits that can significantly impact one's emotions and decision-making processes, including the "Gratitude Text" habit and the "30-second Future You Check-in."
Benefits of the "Gratitude Text" Habit on Emotions and Psychology
Shetty introduces the concept of sending a gratitude text as a means to counter feelings of loneliness, being undervalued, or the emptiness that comes from aimless social media scrolling.
How Appreciation Boosts Serotonin and Strengthens Relationships
He explains that sending a brief but sincere gratitude text has the power to increase serotonin levels, consequently boosting one's mood. Moreover, this small act can strengthen emotional bonds between the sender and the recipient.
Shifting Focus From Missing to Present Through Gratitude
Shetty encourages replacing anxious and worry-filled thoughts with ones filled with gratitude. By sending expressive and specific messages of thanks, the focus shifts from what one may feel is lacking in their life to an appreciation of the present. He describes gratitude as an act of rebellion in a world prone to constant comparison, allowing individuals to appreciate what they have.
"30-second Future You Check-In" For Mindful Decision-Making
Shetty presents a decision-making tool designed to foster mindfulness and override impulsive decisions—useful when considering actions such as having another drink or continuing to scroll through social media.
Activating the Prefrontal Cortex to Over ...
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Physical/Environmental Management
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Counterarguments
- The effectiveness of the "Gratitude Text" habit may vary among individuals, and it is not a one-size-fits-all solution for emotional challenges.
- Increasing serotonin levels through gratitude texts is a simplified explanation of complex neurochemical processes, and other factors contribute to mood regulation.
- The assumption that gratitude can shift focus from lack to appreciation may not hold true for individuals experiencing severe depression or anxiety, where professional help might be necessary.
- The "30-second Future You Check-In" may not be practical in high-stress situations where immediate decisions are required.
- Relying on the prefrontal cortex to override impulsive decisions assumes that one has the ability to engage this part of the brain effectively, which may not be the case for everyone, particularly those with certain neurological or psychological conditions.
- The concept of cultivating ...
Actionables
- Create a "Gratitude Jar" where you write down something you're thankful for each day and drop it in the jar; this tangible collection of positive thoughts can serve as a visual reminder of the good in your life and can be a source of comfort on tough days.
- Develop a "Future You Diary" where you write entries dated one year from now, describing how you feel and what you've achieved; this can help you visualize and work towards the future you desire, reinforcing the habit of considering your future self in daily decisions.
- Start a "Seroton ...
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