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On Purpose with Jay Shetty

Exhausted From Being a People Pleaser? Use THIS 0-10 Rule to Say "No" Without Guilt

with Jay Shetty

Published October 3, 2025
View Show Notes

About This Episode

In this live conversation, Jay Shetty shares his journey from speaking to empty college rooms to building a leading wellness platform, emphasizing his mission of making wisdom go viral. He explains frameworks for reframing adversity, protecting energy while being of service, and setting boundaries using a personal 0-10 scale for what truly matters. The discussion also explores why audio feels uniquely intimate, how to use AI without losing human soul, what he learned from three years as a monk, and how marketers and creators can rekindle childlike creativity.

Topics Covered

Personal Development Mindfulness Boundaries Burnout Compassion Meditation Artificial intelligence Streaming media industry Creativity Workplace dynamics

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

  • Jay uses the Buddhist "second arrow" teaching to distinguish unavoidable pain from the extra suffering we create by attaching negative meanings to events.
  • He recommends building confidence by listing the hardest things you've already overcome and stopping the habit of firing that "second arrow" at yourself.
  • To avoid burnout while serving others, Jay emphasizes daily practices like meditation and exercise, plus regular time with mentors who act as reservoirs of joy.
  • His mission of "making wisdom go viral" aims to spread ancient tools of compassion and empathy at scale without relying on clickbait tactics.
  • Jay views audio and podcasting as uniquely intimate because listeners let you into their everyday lives through their ears while they do other activities.
  • On AI, he argues technology won't disappear, so creators must focus on "soul plus AI"-using tools without losing the authenticity of lived human experience.
  • For people-pleasers, he suggests creating a personal 0-10 scale of what truly counts as an emergency and only saying yes to the highest-level items.
  • Jay prioritizes giving people full presence over giving them more time, preferring 10 minutes of 100% focus to an hour of distraction.
  • His experience as a monk taught him adaptability and inner stability by living with minimal personal possessions and little external control.
  • Through the 30 circles creativity test, he shows how adults become overly logical and task-focused, and challenges marketers to see problems through the fresh eyes of a child.

Podcast Notes

Opening framing: making wisdom go viral and purpose of the gathering

Jay reflects on ancient wisdom and the idea of wisdom going viral

He has learned from 5,000-year-old traditions through his teachers and mentors[1:39]
• Jay explicitly says these are not his own teachings but wisdom passed down from his teachers
Vision of compassion and empathy becoming viral[1:58]
• He imagines an amazing world if everyone could freely access these tools and skills
• He poses rhetorical questions: what if compassion, empathy, and unifying ideas could go viral?

Context: On Purpose podcast and inverted roles at this event

Description of On Purpose and this special episode format

On Purpose is described as the number one health and wellness podcast[2:05]
• Jay usually sits down with incredible guests to share their wisdom
Tonight Jay steps into the guest seat[2:42]
• He frames this as an intimate conversation where he shares his own journey, lessons, and daily practices
Themes of the conversation[2:53]
• He highlights resilience, reframing adversity, and discovering how to make wisdom go viral

Introduction of Jay Shetty and his background

Moderator sets up Jay's credentials and asks about his origin story

Jay is introduced as a best-selling author with a top mental health and mindfulness podcast[3:13]
• Moderator notes that the last time he saw Jay, Jay was about to go around the world to about 40 cities with a book he had just released
Moderator asks: How did this all happen?[4:04]
• He asks Jay to share how he got here, assuming most people know him but wanting the story

Jay's feelings about his success and early efforts

Jay says he feels like he is living in "bonus land"[4:24]
• He says he had no idea any of this was possible and never believed it would happen
Early attempts at sharing wisdom to empty rooms[5:16]
• Jay recalls booking small college rooms and putting up posters to share wisdom
• At his first talk, he waited 10, 20, 30, then 40 minutes after the planned time and realized no one was coming
• He practiced his presentation to an empty room
• The second time, the same thing happened and he again practiced to an empty room
• The third time he realized he needed to fire the person putting up the flyers, only to remember that person was himself
Practicing to empty rooms and juggling a day job[5:16]
• He says he practiced in empty rooms for weeks, weeks, and years
• Jay had lived as a monk for three years before this period and was trying to share what he'd learned
• He was lucky if 5-10 people showed up to a free Friday night event in London where he shared wisdom
• He worked full-time as a consultant in the city to pay his bills and used evenings to share wisdom
Transition from small events to content, podcast, and books[5:55]
• He explains the journey moved from those small events to putting out videos, then podcasts and books

Reframing adversity and the "second arrow" teaching

Moderator asks about adversity for marketers and professionals

Moderator notes that marketers and corporate professionals are constantly hitting adversity emotionally and professionally[6:29]
• He asks Jay what reframing adversity means to him and what someone could literally do tomorrow morning to live a little differently

Jay explains the Buddhist "second arrow" concept

First arrow: the unavoidable pain of adversity[7:33]
• Jay quotes a teaching from the Buddha called "The Second Arrow"
• If someone shoots an arrow at you and it hits, it hurts; this represents experiencing adversity
• He lists examples of "first arrows": someone shouting at you, a mean comment on the subway, a boss having a bad day, a child saying something hurtful, a friend betraying you, or a partner breaking up for no clear reason
Second arrow: the meaning we attach to events[7:44]
• Jay says the first arrow hurts and we can't change that, but we should not fire a second arrow at ourselves
• The second arrow is the narrative we add, such as "they broke up with me because I'm not good enough" or "my boss is yelling because they hate me"
• He notes we start giving meaning that doesn't actually exist, and that's where most adversity really begins
We are capable of enduring the first arrow[8:16]
• Jay emphasizes that everyone has healed from very difficult things: loss of a loved one, serious health challenges, or growing up without a parent
• He asserts we can do extremely hard things moving forward because we've already been through hard things

Two practical steps for tomorrow morning

Step 1: List every hard thing you've been through[8:36]
• He advises waking up and making a list of every hard thing you've gone through in life
• According to Jay, this practice will only make you more confident and courageous
Step 2: Stop giving negative meaning to hard things[8:56]
• He urges people to stop firing the second arrow by attaching negative meaning to difficult events
• These two steps-listing past hard things and not adding negative meaning-are his immediate recommendations

Being of service without burning out

Moderator shares a personal anecdote about Jay's instinct to help

Moderator recalls telling Jay years ago that his son was about to go to college and he was freaking out[9:20]
• Jay's instinctive response was, "Let me call him" and offered to talk to his son in a way that would not be weird
• The moderator describes Jay as constantly being of service and taking on others' issues

Question: How does Jay reboot and reinvigorate himself?

Jay's daily discipline for stability[10:26]
• Jay meditates daily and exercises 5-6 days a week
• He eats healthy and has a very disciplined regimen for these basics
Deeper layer: being with his teachers as a reservoir of joy[10:50]
• Jay says his teachers are like a reservoir of joy and he spends deep time with them often
• His monk teacher is 75 years old and has been his guide and mentor for 20 years, since Jay was 18
• When his teacher was in New York, Jay finished work and spent Monday and Tuesday evenings with him for 3-4 hours each
• He describes his teacher as full of wisdom, light, and life, someone who seems to see all Jay's flaws but still makes him feel loved and held
How serving others brings inspiring stories back to Jay[11:51]
• Jay says when you are of service and helpful, you receive beautiful stories from others in return
• He mentions being on the Today Show, speaking with host Chanel who lost her husband to cancer and had taken six months off to care for him
• She asked him a similar question, prompting him to recall two people he met on tour who especially stayed with him

Stories from tour that inspire Jay

Navy SEAL listener of On Purpose[12:25]
• On a 15-city North American tour, Jay met a Navy SEAL who had just returned from deployment that weekend
• The Navy SEAL told him that when they are on deployment, they listen to On Purpose
• Jay felt humbled and found it bizarre and ridiculous in a good way, and wanted to learn more from the SEAL
Story of Michaela Noble, a paralyzed world champion cheerleader[12:53]
• Jay met a 19-year-old woman, Michaela Noble, a world champion cheerleader across America at age 16
• She had a freak accident with a bad fall causing a spinal cord disruption, leaving her paralyzed including her hands
• Three years later, Jay met her in a wheelchair and found her the most vibrant person he'd ever met
• She was beaming, smiling, joyful, and told her story full of life despite never being able to cheer again
• Jay asked her how she could be that positive and said even if he followed all his own advice, he wouldn't be like her
• She explained that she believes in God and feels God reminded her how beautiful she is, how beautiful her family is, and that this faith has been her source of shelter and love
• Jay says he met her for about 10 minutes but can't stop thinking and talking about that moment, seeing how vibrant someone can be after losing their dream and mobility
Conclusion: those he serves end up inspiring him[14:24]
• Jay concludes that the people he learns from, including those who say they learn from him, actually inspire him more than they know

Making wisdom go viral and defining a massive transformational purpose

Moderator ties virality in marketing to Jay's phrase "making wisdom go viral"

He notes marketers seek campaigns that go viral with lots of earned media[14:42]
• He asks Jay to walk through what "making wisdom go viral" means and why Jay talks about it often

Jay's inspiration from Exponential Organizations and MTP

Learning the concept of a Massive Transformational Purpose (MTP)[15:23]
• Jay read Salim Ismail's book "Exponential Organizations," published by Singularity University, which analyzed early rises of companies like Uber and Facebook
• The book argues that amazing companies, organizations, or people have an MTP-a Massive Transformational Purpose
• He cites Google's MTP as "organizing the world's information," not just building specific products like Google Ads or Google Glasses
• He mentions TED's MTP as "ideas worth spreading"
Arriving at "making wisdom go viral" as his MTP[15:58]
• Jay spent a lot of time thinking about his own MTP and about eight years ago came up with "making wisdom go viral"
• He says it stuck for him and for many others
• He notes that during COVID the word "viral" took on a new meaning and some people suggested he change it, so they didn't use it for a while, but it's having a comeback

Why making wisdom go viral matters

State of viral content when he started creating[16:20]
• When Jay started creating content, only a few things went viral: cats, dogs, babies, and people taking their clothes off
• He says health, wellness, mindfulness, meditation, and wisdom were present online but were not viral
Desire to make ancient wisdom freely accessible and viral[17:05]
• Feeling fortunate to have learned 5,000-year-old traditions, he wanted these tools to go viral so everyone could access them for free
• He repeats his vision of compassion, empathy, and ideas that bring people together becoming viral

Content philosophy: no clickbait and "healthy food that looks good"

On Purpose's mission about views without clickbait[17:27]
• Jay promises that On Purpose will get the same or more views than peers without using clickbait
• He has a personal rule to never ask a clickbait question because he does not want to
Analogy of healthy food versus junk food in media[17:46]
• Jay wants to prove that if you serve the world healthy food that looks and tastes good, people will accept it
• He contrasts this with feeding the world junk food, which of course people eat
• He challenges himself to ask the least clickbait questions and still create viral content, even though his team suggests mentioning celebrities like Kanye to help with reach

Why audio and podcasting matter to Jay

Moderator explains iHeart's multimedia scope and quotes Malcolm Gladwell on audio

iHeart is involved in broadcast radio, podcasting, and live events like the iHeart Radio Music Festival and Jingle Ball[20:07]
• Moderator notes it warms his heart that partners like Jay, Malcolm Gladwell, and Questlove value audio specifically
• He quotes Malcolm Gladwell saying video comes in through the eyes but audio goes straight for the heart, and that audiences react differently to audio work

Question: Why is audio such a big focus for Jay?

Jay's admiration for Malcolm Gladwell and his take on audio[21:18]
• Jay calls Malcolm Gladwell his hero, shares he grew up reading his books, and enjoyed meeting him in Qatar
Audio as an intimate, phone-call-like experience[21:35]
• Jay says audio feels like being on a phone call with someone, which is intimate because no one calls anymore
• He describes the vulnerability of letting someone into your ears as very personal
Listeners who hear him know him more deeply than viewers[22:03]
• Jay observes that people who watch him know a certain part of him, but people who listen to him know him far more deeply
• He can tell the difference between someone who regularly listens to On Purpose and someone who just follows him on Instagram
• He says the same about audiobook listeners; he has a different, deeper conversation with them
Why listening can be deeper than watching[22:31]
• When watching, people may focus on characters' hair, bags, or fashion and forget what they said
• When listening, all you can do is focus on what someone said, with zero visual distraction
Audio accompanies people's everyday lives[22:54]
• Jay feels lucky to accompany people at the gym, commuting, walking their dog or cat, or cooking
• He notes audio is the only medium people truly use while doing everything else, making him part of their lives
• He often hears listeners say, "I feel like I know you," and responds that they "kind of do"

Artificial intelligence, creativity, and the importance of soul

Moderator presents research on human vs AI-generated content

Research shows nine out of ten humans in the U.S. still feel it's very important that content they consume is made by humans[24:09]
• 82% of those people are uncertain or concerned about AI, indicating more anxiety than excitement

Jay's perspective on fear of new technology

Fear of new tech is normal and has repeated across innovations[24:56]
• Jay says fear around new technology is normal and expected, similar to fears about social media, the internet, and color television
• He argues AI is the most scary and potentially dangerous of these technologies and that it seems to get worse each time
Technology will not disappear just because we fear it[24:56]
• He states technology is not going to go away because we're scared or don't like it
• He pessimistically notes humans are not smart enough to end something before it ends us, predicting AI will run its course
• He anticipates future documentaries and books about getting kids off AI, similar to past concerns with phones
• He quotes Mark Twain: "History never repeats itself, but it always rhymes," to frame recurring patterns

How should creators and marketers respond to AI?

Need to learn to engage with AI effectively rather than be used by it[25:59]
• Jay says we only have one real choice: learn to engage with AI effectively and not let it use us
Audience reaction to fully AI-generated campaigns[26:10]
• He notes recent brand campaigns that were fully AI-generated were rejected by audiences
• He mentions creators making brilliant storytelling TikTok videos with AI voice-over, yet the comments mainly criticize the use of AI

Will AI ever have a soul? Jay's "soul plus AI" model

Question about AI and the soul[26:57]
• Jay says he's often asked whether AI will ever have a soul
• His answer: he doesn't know if AI will have a soul, but he hopes the people using AI have a soul
Art imitating reality as humans' unique strength[27:30]
• He encourages marketers and creators to focus on "soul plus AI" rather than AI alone
• He notes humans love true stories and stories based on reality, where art imitates reality
• Jay asserts that AI cannot yet mirror raw human emotion or fully transfer the pain and depth of poetry; its poems are still basic and average
• He says everyone can ask AI for a campaign idea, but AI doesn't really know how to mirror reality yet, which is marketers' superpower
• He concludes we will use AI and it will exist like social media, but we must not lose the soul before the algorithm

Audience Q&A: People-pleasing, saying no, and the 0-10 rule

Question from an agency professional about people-pleasing and work-life balance

The questioner notes agency culture trains people to please and never say no[29:30]
• She asks Jay to talk about the power of work-life balance for mental health and share tips to not feel selfish when saying no to family, bosses, work, or clients
• She acknowledges that helping people feels good and asks how to say no to others and yes to herself

Jay's initial reaction and shared experience with burnout from service

Audience self-identifies as people-pleasers[30:14]
• Jay asks how many feel like people-pleasers; many raise their hands
• He jokes that the few who don't are probably the bosses, people at the top
Jay's own lesson: burning out from saying yes to everyone[30:54]
• He says he had to learn this the hard way, even from a service standpoint
• At one point, he was so focused on service that he burned out often and ran out of energy because he said yes to helping anyone
• He describes taking calls at midnight and being willing to fly, drive, or pick up the phone for whoever needed him

Introducing the 0-10 scale to evaluate emergencies and requests

Reframing "emergencies" and delaying responses[31:08]
• Jay now tells people with non-critical issues to sleep on it and talk in three days, because many emergencies are not truly emergencies
• He clarifies that real emergencies should be taken seriously, but they are rare
Define your personal 0 and 10[32:00]
• He suggests defining what a 10 out of 10 worst day would be for you and writing it down
• Similarly, define what a 0 out of 10 best day of your life would look like and write it down
Use the scale to rate situations and decide when to say yes or no[32:10]
• For any event or request, ask where it truly sits on your 0-10 scale
• Jay notes that without a scale, a stubbed toe or being late to a meeting can feel like a 9 or 10 in the moment because the mind exaggerates
• He encourages people to realize many things they treat as a 10 are actually a 5 or even a 3 when compared to their real 10
• He suggests that if something is truly 8 and above, you might say yes; if it's 6 and below, you can say no, creating a clear metric for yourself
• He emphasizes that only you can define your 0 and 10; no one else can do it for you

Long-term service vs quick fixes and the importance of presence

Being useful over the long term by saying no[33:14]
• Jay reframes that if you really want to help people, it's about how long you can do it for, not how quickly you can solve every problem
• He says if saying no helps you become sharper and more defined the next day, you can be more useful to others over time, including bosses and family
Choosing presence over time quantity[33:47]
• Jay lives in Los Angeles while his family and in-laws are in London, so he lacks the luxury of frequent time with them
• He tells them he will show up for the amount of time in which he can give 100% of his presence
• He would rather spend 10 minutes with someone at 100% presence than an hour at 10% presence, which he says many of us do
• He observes we often spend hours with people and still feel we did not really spend time together because we were not present
• He argues people actually want connection and presence, not time itself, and we use the wrong language in saying we are "spending time"
Challenging default meeting lengths and efficiency[34:38]
• Jay questions the arbitrary 30-minute and 1-hour meeting blocks that came from whoever designed calendars
• He points out meetings could be 17, 6, or 3 minutes; we are just conditioned otherwise
• He says sometimes he tells his team he doesn't need to talk to a certain person, implying some meetings are unnecessary
• Ultimately, he suggests that not people-pleasing can make you more efficient and effective, serving others' happiness better in the long term

Audience Q&A: Lessons from living as a monk

Question about influential lessons from monastic life

Audience member Ricardo mentions reading Buddhist and Vedic texts and asks about Jay's monk experience[38:25]
• He asks what was one of the most influential things Jay learned living as a monk that still sticks with him today

Jay's answer: adaptability, minimalism, and inner stability

Material simplicity of monk life[38:51]
• Jay lived as a monk for three years and had two sets of robes-one to wear and one to wash
• He slept in communal spaces; some rooms could sleep 30 people, others up to 200
• He did not have his own personal space; he would put a yoga mat on the floor and, in India, use a mosquito net and a simple bedsheet
• In colder places, they might use a bigger blanket or a travelling sleeping bag
Learning flexibility by not controlling environment or food[39:38]
• Monks did not decide what they ate; they ate whatever they were given
• Over time, this lifestyle made him very flexible and adaptable because he had no possessions or spaces that were truly "his"
Training stability from within when the outside is unstable[40:33]
• Jay explains that outside everything was unstable and not under his control, so he had to cultivate consistency and stability in how he woke up and looked outward
• He calls it "liberating" to live without relying on external things to feel secure
• He notes his current life is extremely controlled on the outside, but he still values the inner skill he developed for times when things don't go his way
• He clarifies he is not saying your whole life should be out of your control, but we all have moments we can't control where such skills help
• He supports designing homes to be curated and intentional while also learning adaptability to handle when life diverges from plans

Closing challenge: Rekindling childlike creativity with the 30 circles test

Moderator asks for one question creatives should ask themselves in meetings

He frames the room as full of creatives, marketers, and storytellers and asks Jay for one question to reset their thinking in every meeting[41:40]

Jay describes the 30 circles creativity exercise

Setup of the 30 circles test[42:21]
• Jay imagines handing everyone an A4 paper with 30 circles printed on it
• Participants get 30 seconds to uniquely use and complete all 30 circles
• He describes counting down and catching who "cheated in school" by still scribbling after time is up
Most common adult responses[42:16]
• Top answers include: writing numbers 1 to 30 in the circles or writing the alphabet A-Z and then continuing
• Other frequent uses: doodles, emojis, pizzas, footballs/soccer balls, and tic-tac-toe (which he calls noughts and crosses)
• He remarks that pretty much no one does anything beyond these simple patterns, even though people may think their doodle is special

Comparing adult and child creativity

Examples of creative answers from 10-year-olds[43:52]
• Jay has run the same exercise with 10-year-olds who produced surprising ideas, like a bag of tennis balls drawn around the circles with a tag and lines
• A young girl drew intricate line work and said it was a chessboard from a bird's-eye view, inspired by watching Queen's Gambit
• Another girl filled the circles with curved, shaded lines and held up the paper saying it was bubble wrap
Insight: adults become overly logical and task-driven[44:56]
• Jay notes he has done this with executives at major companies and sees that by ages 20-50, people think in very logical, task-focused ways
• When adults hear "30 circles, 30 seconds," they focus on finishing the task, not exploring creatively
• In contrast, the 10-year-olds are not as worried about finishing in time and think laterally without consciously trying to be creative

Jay's challenge: see through fresh eyes like a child

Question for marketers and creatives[44:52]
• Jay asks, "How can you start looking at your life and your role through the fresh eyes of a child?"
• He suggests asking how a child would look at a problem, like seeing a washing machine as a time machine or an iPhone as a portal
Encouragement to move beyond trends and imitate the childlike mindset[45:29]
• Jay says many marketers look at the latest TikTok or Instagram trends and all end up doing the same things
• He reminds them that the ads they love-and reasons they became marketers-often felt childlike, not childish
• He challenges them to imagine how a child might interact with their product, or to see the product not as what they've learned it is but as what it could be

Event closing

Moderator thanks Jay and the audience

Moderator thanks Jay for hanging out and says he will let Jay go while he closes out the event[46:40]
• Jay thanks everyone for their questions and says it was nice to meet them

Lessons Learned

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

1

Adversity has two parts: the unavoidable pain of the event itself and the additional suffering we create by attaching negative meaning-the "second arrow"-which we can choose to stop firing at ourselves.

Reflection Questions:

  • • What recent difficult event in your life might be a "first arrow," and what story have you been telling yourself as the "second arrow" on top of it?
  • • How could you reinterpret one current challenge in a more neutral or empowering way instead of assuming it means something is wrong with you?
  • • This week, when something stressful happens, what is one concrete step you can take to pause and separate the fact of what happened from the meaning you're adding?
2

You build real confidence by remembering the hard things you've already survived and using them as evidence that you can handle future challenges.

Reflection Questions:

  • • If you listed the five hardest experiences you've gone through, what strengths and capabilities do they prove you already have?
  • • How might regularly reviewing that list change the way you approach new risks or uncomfortable opportunities?
  • • What simple ritual-journal entry, calendar reminder, or conversation-could you establish to reconnect with your past resilience before making big decisions?
3

To avoid burnout and people-pleasing, create your own 0-10 scale of what truly counts as urgent or important, and say yes only to the highest-level items while protecting your capacity to give others your full presence.

Reflection Questions:

  • • If 10 were the worst thing that could happen in your life and 0 the best, how would you honestly rate the issues you are currently treating like emergencies?
  • • How would your schedule and stress levels change if you decided that only requests rated, say, 8 or above on your scale get an automatic yes?
  • • What specific boundaries-time limits, response delays, or standard phrases-could you implement this week to protect your presence without abandoning people you care about?
4

Technology like AI will keep advancing, so your sustainable advantage is "soul plus AI": grounding your work in lived human experience, emotion, and reality while using tools as amplifiers rather than replacements.

Reflection Questions:

  • • Where in your work are you currently tempted to let tools or templates make decisions that should instead come from your own values and experiences?
  • • How could you use AI or other technology to handle routine tasks so you can spend more time observing real life, listening to people, and capturing authentic stories?
  • • What project on your plate right now would benefit from you deliberately adding more of your "soul"-your personal history, emotions, or moral perspective-before you touch any tools?
5

Creativity flourishes when you look at problems with the fresh eyes of a child, suspending the urge to "finish the task on time" and instead asking what else this thing could be.

Reflection Questions:

  • • In your current projects, where do you notice yourself defaulting to the obvious or conventional solution just to get it done?
  • • How might you reframe one stubborn problem by asking, "If a curious 8-year-old described this, what would they say it is or does?"
  • • What playful exercise-like the 30 circles test-could you run with yourself or your team this week to practice breaking out of purely logical, task-focused thinking?
6

Minimalism and lack of external control, as in Jay's monastic experience, can train adaptability and inner stability that you can lean on when life no longer goes according to plan.

Reflection Questions:

  • • Where in your life are you overly dependent on specific conditions-spaces, routines, or comforts-to feel okay or do good work?
  • • How could you intentionally introduce small moments of discomfort or reduced control (like flexible routines or fewer choices) to practice inner steadiness?
  • • The next time something important goes off-plan, what could you do to shift your focus from fixing the environment to stabilizing your internal response?
7

Presence matters more than the raw amount of time: short, fully present interactions can be more impactful than long stretches of distracted contact.

Reflection Questions:

  • • Which of your relationships are currently getting a lot of your time but very little of your undivided attention?
  • • How might you redesign one recurring meeting or family interaction to be shorter but far more focused and intentional?
  • • What is one concrete behavior you could change this week-like putting your phone away during certain conversations-to signal full presence to someone who matters to you?

Episode Summary - Notes by Reese

Exhausted From Being a People Pleaser? Use THIS 0-10 Rule to Say "No" Without Guilt
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