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On Purpose with Jay Shetty

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

Published October 31, 2025
View Show Notes

About This Episode

The host shares seven small, immediately usable habits designed to reset your mind, regulate stress, and boost energy without overhauling your entire routine. He explains when to use each habit, how to practice it in under a few minutes, and why it works psychologically and biologically. Throughout, he emphasizes using micro-habits to create emotional regulation, presence, and better decision-making in everyday situations.

Topics Covered

Habits Stress management Breathwork Circadian rhythms Gratitude Journaling Mental health Focus Personal Development Resilience

Disclaimer: We provide independent summaries of podcasts and are not affiliated with or endorsed in any way by any podcast or creator. All podcast names and content are the property of their respective owners. The views and opinions expressed within the podcasts belong solely to the original hosts and guests and do not reflect the views or positions of Summapod.

Quick Takeaways

  • Your breath is directly connected to your emotions, and a simple three-breath reset can create a pause between reaction and response.
  • Getting morning light before looking at your phone helps reset your circadian rhythm and prevents starting the day in comparison and chaos.
  • A two-minute tidy of a small area can shift your internal state by creating visible order and a sense of control.
  • Sending short, specific gratitude texts redirects attention from what's missing to what's present and strengthens relationships.
  • A 20-second cold rinse provides a microdose of discomfort that boosts focus and trains your brain to handle bigger stressors.
  • A one-sentence journal starting with "Today I noticed..." gives your brain closure and trains you to pay attention to small moments.
  • A 30-second check-in asking "Will future me thank me for this?" interrupts impulses and reframes discipline as self-respect.
  • These micro-habits are designed to fit into moments of stress throughout your day, reclaiming time and energy that stress usually consumes.

Podcast Notes

Introduction and purpose of the episode

Framing the need for a mental and energetic reset

Audience readiness for a reset[2:06]
• The host interprets viewers listening or watching as a sign they are ready for a reset, clean out, and refocus in life.
Pressing the reset button on life direction[2:13]
• He notes some people feel they just need to press a reset button so they can restart and aim in the direction they want to go.
Personal use of the seven habits[2:34]
• The host states he has used each of the habits when he felt tired, low on energy, lacking momentum, and unmotivated.
• He emphasizes he has no idea how anyone functions without these habits.

How the micro-habits fit into life

Habits fit inside your life instead of fighting it[2:51]
• He promises that in seven days listeners will see that the habits don't fight their life; they fit inside it.
Habits target moments when the mind spirals[2:51]
• Each habit is designed to meet you at the exact moment your mind starts to spiral, rather than requiring big time blocks.
Reclaiming time from stress[2:47]
• He explains these habits don't demand more time; they reclaim time your stress is already stealing.
Small habits change how days feel[2:51]
• The focus is not only on changing the structure of your days but changing the way your days feel.

Everyday stress as the context for the habits

Examples of common daily stressors[3:10]
• He lists running late for work, family drama, or a falling out with a friend as typical stresses people face.
Habits as tools for emotional regulation anywhere[3:20]
• These habits help with emotional regulation no matter where you are: in bed, at home, in the car, on a bus or train, or even in the bathroom.

Micro Habit #1: Breathwork - The Three-Breath Reset

Importance of breath and early monk-school lesson

We undervalue the usefulness of breath[3:38]
• He notes people talk about breathing but don't realize how valuable it is for managing emotion and stress.
Story from first day at monk school[3:44]
• He recalls seeing a young monk teaching younger monks and later asking him what he was teaching.
• The young monk said it was their first day of school and that he was teaching them how to breathe.
• When asked what he learned on his own first school day, the host remembers basic things like numbers or letters, contrasting this with learning to breathe.
Breath changes with emotions[4:19]
• The young monk explained that when you are happy, sad, or stressed, what changes is your breath.
• He emphasized that breath is connected to every emotion experienced in life.
Breath as life-long companion[5:25]
• The monk pointed out breath stays with you from birth to death, unlike country, family, or friends, which can change.
• He concluded: if you learn to master your breath, you will master your life.

When and how to use the three-breath reset

Situations to use the breathing trick[5:03]
• Use it when a message makes your stomach drop, when stuck in traffic and already late, or when you are about to say something you'll regret.
Instructions for the three deliberate breaths[5:17]
• Take three deliberate breaths: inhale for four seconds and exhale for six seconds.
Biological effect: vagus nerve and cortisol[5:29]
• The longer exhale stimulates the vagus nerve, lowering heart rate and cortisol.
• He calls it the biological equivalent of hitting "save" before your emotions crash the file.

Clarifying what breathwork does and doesn't do

Breath doesn't fix the problem, it fixes your state[5:50]
• He anticipates objections that three deep breaths don't solve conflicts or problems.
• He clarifies the habit doesn't fix the external problem; it fixes the state you are in while facing the problem.
Examples of situations where breath creates space[5:59]
• In situations like being late for work, stuck in traffic, disagreements with a partner, or rereading a difficult email, he repeats the cue: take a deep breath.
• He adds examples like being blamed for something small, ignored for something big, when messages don't come, and when plans fall apart.
• He also mentions catching yourself halfway through over-explaining and realizing you don't need to; again the answer is to take a deep breath.
Breath as border between reaction and response[6:38]
• He describes breath as a border between reaction and response, and between who you were a second ago and who you still have time to be.
Preventing further mistakes in bad situations[7:18]
• The breath does not make a late situation or bad situation good, but it stops you from compounding it with more mistakes.
• It helps you not take things down the wrong angle and gives a chance to make something of a bad situation.

Breathwork as a companion in varied contexts

Using breath before public speaking and in daily stresses[7:24]
• He uses breathwork when he's about to go on stage and feels nervous.
• He also uses it when he is running late in a car to an important meeting and during arguments with people he cares about or new people in his life.
Examples of breath control in physical and performance domains[7:58]
• In working out, breath allows you to lift more and to function when you are running.
• Athletes can run and exert energy for long periods because they monitor their breath.
• Singers and musicians playing wind instruments hit incredible notes due to breath control.
• Boxers can hit with more energy and precision when they master their breath.

Why breath is a foundational habit

Breath as an underestimated tool and asset[8:33]
• He calls breath the single most underestimated tool and asset everyone was gifted with since birth.
Impacts of investing in breathwork[8:38]
• Breath can manage stress, give energy, refocus you, and make you present.
• He says if listeners invest in one habit this month or year, they should focus on breathing because it will change sleep, workouts, and even how they eat.
• He emphasizes that breathwork is free and easy to learn, proposing the simple pattern of in for four and out for six to start.

Micro Habit #2: Morning Light, No Scroll

Problem of waking into screens and comparison

Scrolling before leaving bed[9:15]
• He describes the common habit of already scrolling on your phone before even leaving bed.

How to practice morning light exposure

Simple exposure steps[9:21]
• Go outside your doorway, onto a lawn, onto a tiny balcony, or simply to a window for two to five minutes.
• The key is to expose yourself to natural light.
Effect on circadian rhythm and body clock[9:36]
• Morning sunlight aligns your circadian rhythm; he calls this chronobiology in practice.
• Your body clock resets through your eyes, and light signals "morning" rather than "crisis."

Starting days in emergency mode vs. natural rhythm

Waking to sound and alarms as emergency[10:01]
• Most people wake up to sound-an alert or an alarm-rather than to light.
• He notes alerts and alarms are associated with being jolted or with emergencies, so we wake up daily in a state of emergency.
Compounding stress with immediate phone use[10:23]
• Right after the alarm, many people grab their phone and are confronted with what they didn't do yesterday, have to do today, and forgot last week.
• He frames sleep as bringing you back to zero; picking up the phone adds news, negativity, and notifications, bringing you to minus three, then additional noise to minus four.
• The rest of the day is then spent just trying to climb back to zero.

Accessibility of the habit in different climates and cultural context

Works even in non-sunny climates[10:56]
• He responds to the objection that some people don't live in sunny climates by saying simply being outdoors and in natural light is enough.
Historical relationship with sun and natural rhythm[11:12]
• Historically, people used the sun, moon, darkness, and light to know whether it was night or day.
• He notes that today many work at night and sleep in the day, diverging from that natural rhythm.
Ancient practice of sun salutations (Surya Namaskar)[11:30]
• He cites ancient traditions of India that teach Surya Namaskar, or sun salutations, as a ritual to start the day by saluting the sun.
• He notes this was a daily practice, and now science confirms that starting the day with sunlight supports circadian rhythm.

Why morning light before screens matters

Giving the brain time to warm up[11:24]
• By not looking at your phone for just five minutes in the morning, your brain has time to warm up.
Free opportunity to start the day better[11:49]
• He calls sunlight a free opportunity to start your day better than starting with stress.

Micro Habit #3: The Two-Minute Tidy

When to use the two-minute tidy

Moments of visual and emotional clutter[16:26]
• He suggests using this habit after a long video call when your desk looks chaotic, or when you feel emotionally cluttered but don't know why.

How the two-minute tidy works

Focusing on one small zone[16:31]
• Pick one small zone-your counter, bag, or inbox-and give it two minutes of cleaning.
Visible order creates internal order[16:41]
• He explains that visible order creates internal order and that small actions restore a sense of control and dopamine flow.

Space as a mirror of the mind

Environment becomes your mirror[16:53]
• When life feels messy, your environment becomes your mirror, just as a tilted mirror would give an inaccurate reflection.
Effects of clearing space on focus and thoughts[17:10]
• He asks if listeners have noticed that clearing space empties their mind and that when they can't focus on work, clearing the space helps thoughts become clearer and more ordered.

Situations where clearing space helps

Repeated prompts to clear your space[17:32]
• He repeats: if you can't focus on work, clear your space; if you can't hear your own thoughts, clear your space; if everything feels heavy with no clear reason, clear your space.
• He adds that if your mood dips but nothing seems wrong, if the day feels stale, the mind feels stuck, or energy won't move, the prescription is to clear your space.
• When you don't know what you need, start by creating room through clearing space to find out.

Practical actions and symbolic meaning

Simple physical actions as psychological cues[17:47]
• He offers examples: wipe the counter, fold the blanket, open the window, let light and air in, and "let you back in."
Space as an echo of the mind[18:01]
• Your space is described as an echo of your mind; cluttered rooms equal cluttered thoughts.
Using external control when internal control is hard[18:06]
• He points out you can't always control what's happening inside you, but you can shape what's around you.
Telling your brain you are safe[18:16]
• Every time you clear your space, you send your brain the message: "We're safe now."
• Every cleared surface gives your mind permission to breathe.

Monastery teaching about location and time

Location has energy, time has memory[18:31]
• He shares a statement from the monastery that changed his life: "Location has energy, time has memory."
• Doing something in the same space every day gives that space a certain energy; doing something at the same time every day gives that time a certain memory.
Disorganized energy from multipurpose spaces[18:51]
• He notes people often eat where they are meant to sleep, sleep where they are meant to work, and work where they are meant to eat.
• This leads to disorganized energy and cluttered spaces, making it hard to focus at a table or sleep in bed.

Overcoming procrastination with the two-minute tidy

Replacing "clean it all later" with tiny steps[19:15]
• He contrasts the common idea of cleaning the whole house on the weekend with the two-minute tidy approach.
• He suggests just sorting out your desk so you feel focused, or fixing the duvet so you're ready; two-minute tidy can solve many challenges.

Micro Habit #4: The Gratitude Text

When to use the gratitude text

Replacing lonely scrolling with connection[19:33]
• Use this habit when you are lonely and scrolling on social media; instead, send a text.
Feeling unseen or undervalued[19:39]
• He also recommends it when you feel unseen, undervalued, or quietly angry at everyone.

How the gratitude text works

Content and length of the message[19:46]
• Send one genuine message, not a long essay-just a few honest words such as "Hey, I just wanted to say I appreciate you."
Psychological and relational benefits[20:05]
• He cites studies showing that gratitude boosts serotonin and strengthens emotional bonds.

Reframing attention through gratitude

Shift from what's missing to what's present[20:06]
• Gratitude shifts attention from what's missing to what's present.
Gratitude as rebellion against comparison[20:10]
• In a world of constant comparison, he calls gratitude "rebellion."

Examples of everyday gratitude opportunities

Small acts and moments to say thank you for[20:42]
• Examples include someone holding the door, a perfectly tasting coffee, a friend texting just to check in, or waking up next to someone you love or simply waking up at all.
• He also mentions ordinary skies with kind air, plans falling through but peace showing up, painful lessons that taught truth, and days where nothing special or terrible happened.
Gratitude doesn't change what you have, but how you see it[20:57]
• He stresses that gratitude doesn't change what you have; it changes how you see what you have.
• Saying thank you reminds your mind that not everything is missing, and life keeps offering new things to be grateful for.

Gratitude vs. anxiety and worry

Mutually exclusive mental states[21:42]
• He acknowledges gratitude can sound soft or weak, but notes that when you're present in gratitude, you can't be anywhere else mentally.
• If you have an anxious or worry-filled thought, he suggests replacing it with a grateful or thankful one, because you can't live in both states at once.

How to send effective gratitude messages

Targeting personal and professional contacts[21:49]
• He recommends writing a two-minute message to one person personally and one professionally.
Being expressive, specific, and personal[21:49]
• He advises being expressive, specific, and personal; a simple "thank you" is nice, but a specific message about what the person did is more powerful.
• For example, thanking someone for taking care of a visiting friend and sharing that the friend felt loved and cared for gives clear positive feedback.
Rewarding positive behavior vs. rewarding drama[22:25]
• He explains that when you reward a behavior, the person is likely to repeat it.
• He notes we often reward drama and stress by paying too much attention to them, and suggests instead rewarding good behavior, even small, when we notice it.
• The more you notice positive behavior, the more you will continue to notice it.

Micro Habit #5: The 20-Second Cold Rinse

When to try cold exposure

Ideal timing and contexts[22:55]
• He suggests adding 20 seconds of cold at the end of your shower, whenever you normally shower.
• Other moments include energy slumps, feeling anxious before a big meeting or call, or needing a reset when you can't take a full break.
• If you're at work, he notes it can be as simple as cold water on your face rather than a full shower.

How the cold rinse works and its effects

Basic protocol[23:24]
• In the morning or evening, end your shower with 20 seconds of cold water.
Neurochemical and resilience benefits[23:39]
• The cold shock floods the body with norepinephrine, which sharpens focus and mood for hours.
• Cold exposure activates resilient circuits in the brain, acting as a microdose of discomfort that trains your brain for bigger stress.

Reframing discomfort and building confidence

Teaching yourself discomfort isn't danger[23:31]
• He explains this habit helps you start teaching yourself that discomfort is not danger.
Key belief: I can do uncomfortable things[23:39]
• He highlights the belief "I can do uncomfortable things" as the central affirmation built by this habit.
• Proving this to yourself with a 20-second cold rinse in the morning gives you confidence and clarity for the day.
Cold rinse improves your response to stressors[23:47]
• The cold rinse does not make your day better by itself, but it improves your inner confidence in dealing with the day's stresses.
• He underscores that it's just 20 seconds, making it a very small but powerful habit.

Micro Habit #6: The One-Sentence Journal

Challenges with traditional journaling

Common barriers[25:05]
• He notes many people struggle with journaling because they don't know what to write about or how much to write, and can feel intimidated by multiple blank pages.

How the one-sentence journal works

When to use it[25:17]
• Use it when you are lying in bed replaying conversations or worrying about tomorrow, or when your thoughts feel heavier than your day actually was.
Simple prompt: Today I noticed[25:27]
• Write one line starting with "Today I noticed." That's the entire structure of the habit.
Cognitive benefit: reappraisal and closure[24:41]
• He says this simple cognitive reappraisal helps your brain file away experiences instead of looping them.
• The brain doesn't need a perfect ending to rest; it just needs closure, which this habit provides.

Examples of one-sentence noticing

Noticing gratitude and ordinary moments[25:11]
• He offers example sentences: noticing that gratitude isn't a grand gesture but a glance you decide to linger on.
• Other examples include noticing the quiet of the morning before looking at the phone, the goodness of the first sip of tea when not multitasking, and a barista knowing your name.
• He mentions noticing a friend's laugh on a voice note, a song that still evokes feelings, complaining about the weather regardless of conditions, and feeling seen when someone truly waits for your answer to "How are you?"
• He also notes how much of life happens while staring at a screen, emphasizing the value of looking up.

Purpose of the noticing practice

Practice, not profundity[25:57]
• He clarifies that the practice isn't about being profound; it's about the practice of looking up instead of scrolling down.
Preventing life from becoming background noise[26:04]
• The habit trains you to pay attention before life becomes background noise and to recognize that small moments only stay small if you ignore them.
Noticing reminds you life is happening now[26:11]
• He concludes that noticing won't fix your life, but it will remind you that life is already happening right now in the middle of an ordinary day.

Micro Habit #7: The 30-Second Future-You Check-In

When to use the future-you question

Key decision points and impulses[27:18]
• Use it when you're about to say yes to something you don't want to do, or when debating one more drink, one more scroll, or one more online order.

How the future-you check-in works

Central question[26:41]
• Pause and ask: "Will future me thank me for this?"
Neurological effect[27:38]
• He explains that this question activates the prefrontal cortex, the rational part of the brain, interrupting impulse circuits.

Reframing discipline as self-respect

Discipline is self-respect delayed[26:51]
• He frames discipline not as self-denial but as self-respect delayed by 24 hours.

Examples of applying the future-you question

Daily scenarios[27:57]
• He offers examples: Will future me thank me for hitting snooze again, or for getting up to take care of the day before I get behind?
• Will future me thank me for saying yes to everything or for finally saying no and sticking to it?
• Will future me thank me for spending money to feel better now, or for saving it so I can actually be better later?
• Will future me thank me for sending an angry message, 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?
Using the question before key behaviors[28:29]
• He advises asking this question before you decide, speak, spend, or scroll.

Conclusion: Integrating the seven micro-habits

How the habits fit into everyday life

Habits fit, not fight, your life[27:51]
• He reiterates that in seven days you'll notice these habits don't fight your life; they fit inside it.
Meeting you when your mind spirals[28:20]
• Each habit meets you in the exact moment your mind starts to spiral and doesn't require extra time.
Reclaiming time from stress and changing how days feel[28:10]
• He emphasizes again that these habits reclaim time your stress is already stealing and that small habits don't just change your days; they change the way your days feel.

Suggested related content

Recommendation of interview with Charles Duhigg[28:17]
• He recommends an interview with Charles Duhigg on how to hack your brain, change your mind, and change your life for those who loved this episode.
Closing thanks and sign-off[28:17]
• He thanks listeners for watching and says he will see them in the next episode.

Lessons Learned

Actionable insights and wisdom you can apply to your business, career, and personal life.

1

Using your breath intentionally creates a crucial pause between stimulus and reaction, allowing you to respond from a calmer, more thoughtful state instead of compounding problems with impulsive behavior.

Reflection Questions:

  • • What recurring situations in my day tend to trigger reactive emotions where a three-breath pause could help me respond better?
  • • How might my relationships change if I consistently took three deliberate breaths before replying in moments of tension?
  • • Where can I intentionally practice a four-second inhale and six-second exhale this week to build the habit before I really need it?
2

Small environmental shifts-like getting morning light or doing a two-minute tidy-can rapidly change your internal state by signaling safety, order, and alignment to your nervous system.

Reflection Questions:

  • • Which physical spaces in my home or workspace most often mirror how overwhelmed or stuck I feel inside?
  • • How could adding a simple morning light routine or a daily two-minute tidy change the tone of my mornings over the next month?
  • • What specific area (desk, nightstand, bag, or inbox) will I commit to tidying for two minutes a day to support clearer thinking?
3

Gratitude and noticing small moments redirect your mind from scarcity and comparison toward presence and connection, which reduces anxiety and strengthens relationships.

Reflection Questions:

  • • When during my day do I most often slip into comparison, resentment, or a sense of not having enough?
  • • How might sending one specific gratitude message a day change the way I feel about the people in my life over the next two weeks?
  • • What is one tiny moment from today that I could capture with the sentence starter "Today I noticed..." to train my mind to pay attention?
4

Regular, controlled exposure to small discomforts, like a brief cold rinse, builds the belief that you can handle hard things, which translates into greater resilience when facing larger challenges.

Reflection Questions:

  • • What small, safe discomforts could I introduce into my routine to practice the skill of doing hard things on purpose?
  • • In what ways might proving to myself that I can tolerate 20 seconds of discomfort shift how I approach bigger stresses at work or home?
  • • Which specific micro-discomfort will I experiment with this week to strengthen my resilience muscle?
5

Checking in with your future self at key decision points reframes discipline from punishment into an act of self-respect, helping you interrupt impulses around saying yes, spending, or scrolling.

Reflection Questions:

  • • In which areas of my life (sleep, money, work, relationships) do I most often make choices my future self won't thank me for?
  • • How could pausing to ask "Will future me thank me for this?" change one specific habit I struggle with right now?
  • • What is one situation I know is coming up this week where I will deliberately pause and consult my future self before acting?
6

Micro-habits that take seconds or minutes are more likely to stick because they integrate into existing moments of stress, gradually changing not just what you do but how your days feel.

Reflection Questions:

  • • Which moments of my existing routine (waking up, commuting, showering, bedtime) are natural anchors where I could attach a micro-habit?
  • • How might my overall sense of stress shift if I consistently used just one of these small practices every day for the next seven days?
  • • What is the single smallest habit from this episode that I'm willing to start today, even if I don't feel fully ready for all seven?

Episode Summary - Notes by Remy

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