Today, I am going to share with you different ways to strengthen your friendships. Becoming a good friend requires several key qualities such as trustworthiness, loyalty, and communication. Building relationships is always a pursuit in life, and learning how to strengthen every friendship you have can lead to having a better 2023 and becoming more connected to the people around you.

To grab a copy of my book, 8 Rules of Love, go to https://8rulesoflove.com/

Key Takeaways:
00:00:00 Intro
00:03:09 How to be a great friend?
00:07:21 Tip #1: Always carry a snack
00:10:32 Tip #2: Invite more people to the table
00:13:38 Tip #3: Keep investing in your friendships
00:17:40 Tip #4: Try new things together
00:19:47 Tip #5: Go visit your school together
00:21:31 Tip #6: Don’t make it about you when they’re stressed

Like this show? Please leave us a review here - even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally!

Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty

 https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/

Today, I am going to share with you different ways to strengthen your friendships. Becoming a good friend requires several key qualities such as trustworthiness, loyalty, and communication. Building relationships is always a pursuit in life, and learning how to strengthen every friendship you have can lead to having a better 2023 and becoming more connected to the people around you.To grab a copy of my book, 8 Rules of Love, go to <a href="https://8rulesoflove.com/">https://8rulesoflove.com/</a>Key Takeaways:<ul><li>00:00:00 Intro</li><li>00:03:09 How to be a great friend?</li><li>00:07:21 Tip #1: Always carry a snack</li><li>00:10:32 Tip #2: Invite more people to the table</li><li>00:13:38 Tip #3: Keep investing in your friendships</li><li>00:17:40 Tip #4: Try new things together</li><li>00:19:47 Tip #5: Go visit your school together</li><li>00:21:31 Tip #6: Don’t make it about you when they’re stressed</li></ul><a href="https://podcasts.apple.com/us/podcast/on-purpose-with-jay-shetty/id1450994021">Like this show? Please leave us a review here</a> - even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally!Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty<a href="https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/"> https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/</a>

I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace.

I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!

I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace.
I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!

On Purpose with Jay Shetty

My name is Jay Shetty, and my purpose is to make wisdom go viral. I’m fortunate to have fascinating conversations with the most insightful people in the world, and on my podcast, I’m sharing those conversations with you. New episodes Mondays and Fridays. Please rate and review the podcast if you enjoy it. Live life today ON PURPOSE.

My name is Jay Shetty, and my purpose is to make wisdom go viral. I’m fortunate to have fascinating conversations with the most insightful people in the world, and on my podcast, I’m sharing those conversations with you. New episodes Mondays and Fridays. Please rate and review the podcast if you enjoy it. Live life today ON PURPOSE.

Today, I am going to share with you different ways to strengthen your friendships. Becoming a good friend requires several key qualities such as trustworthiness, loyalty, and communication. Building relationships is always a pursuit in life, and learning how to strengthen every friendship you have can lead to having a better 2023 and becoming more connected to the people around you.

6 Ways to Be a Great Friend & Build Meaningful Relationships in 2023

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/8ea2bdbc-cebb-4e14-84a3-afd2011eb991/transcript

For many women, the real challenge isn’t just unexplained health problems, it’s being heard when they seek help.

Jay sits down with Dr. Thaïs Aliabadi, or "Dr. A", to unpack a silent crisis affecting millions of women around the world: undiagnosed PCOS and endometriosis. This isn’t just a discussion about fertility, but a masterclass on hormones, inflammation, mental health, and the painful reality of medical gaslighting. PCOS, a condition shaped by insulin resistance, hormonal imbalance, chronic inflammation, and neurological disruption, is often overlooked, leaving women struggling with anxiety, depression, weight gain, irregular periods, and infertility without answers. Dr. A shares how insulin resistance acts as the “first domino,” triggering a domino effect that impacts everything from ovulation to mood, and emphasizes that true healing requires addressing all four pillars, not just masking symptoms with birth control.

Dr. A challenges the outdated belief that painful periods are “normal,” explaining that severe pain, painful sex, chronic bloating, bladder symptoms, and bowel discomfort are signs something deeper may be wrong. She reveals that diagnosis takes an average of 9–11 years, and that many women are told their pain is psychological before they’re ever taken seriously.

Through both science and lived clinical experience, she makes it clear: when inflammation and hormones are out of balance, mental health suffers too. Anxiety, depression, brain fog, and eating disorders are not personal failings, they are often physiological signals that something deeper is happening in the body.

In this interview, you'll learn:

How to Recognize the Signs of PCOS Early

How to Reduce Insulin Resistance Naturally

How to Tell if Your Period Pain Is “Normal”

How to Protect Your Fertility in Your 20s and 30s

How to Balance Hormones Beyond Birth Control

How to Spot Hidden Symptoms of Endometriosis

How to Lower Inflammation Through Lifestyle Changes

If there’s one thing to take away from this conversation, it’s this: your body is not working against you, it’s communicating with you. Pain is not weakness. It is a signal and you deserve to have those signals taken seriously.

To learn more about Dr. A’s advocacy on women’s health, check out: https://www.shemdpodcast.com/ 

With Love and Gratitude,

Jay Shetty

JAY’S DAILY WISDOM DELIVERED STRAIGHT TO YOUR INBOX

Join 900,000+ readers discovering how small daily shifts create big life change with my free newsletter. Subscribe here: https://news.jayshetty.me/subscribe  

Check out our Apple subscription to unlock bonus content of On Purpose! https://lnk.to/JayShettyPodcast 

What We Discuss:

00:00 Intro

02:58 Are We Facing a Fertility Crisis?

03:58 What Is PCOS?

07:13 Why PCOS Often Goes Undiagnosed

09:15 The Impact of Insulin Resistance

15:06 Making PCOS Patients Insulin-Sensitive

19:37 The Nutritional Effects of GLP-1 Medications

22:14 High Androgens and Chronic Inflammation

25:39 How Hormonal Imbalances Affect the Brain

29:25 Why Birth Control Alone Isn’t Enough

31:23 How to Know If You Have PCOS

35:01 Painful Periods Are Not Normal

36:47 What Is Endometriosis?

46:07 The Most Effective Treatment Approach for Endometriosis

49:20 The Risks of Ignoring Endometriosis

53:09 How to Use Birth Control Strategically

56:04 What to Do If Egg Freezing Isn’t an Option

57:53 The Link Between Endometriosis and Leaky Gut

01:00:33 Potential IVF Complications Explained

01:04:38 A Scientific Approach to Infertility

01:10:01 What to Do If You’re Not Getting Pregnant

Episode Resources:

Website: https://ovii.com/ 

Website: https://www.draliabadi.com/ 

YouTube: https://www.youtube.com/channel/UCrej0PO97bg8GRMogtcKbbA 

Facebook: https://www.facebook.com/ThaisAliabadiMd 

Instagram: https://www.instagram.com/drthaisaliabadi/ 

For many women, the real challenge isn&rsquo;t just unexplained health problems, it&rsquo;s being heard when they seek help.
Jay sits down with Dr. Tha&iuml;s Aliabadi, or "Dr. A", to unpack a silent crisis affecting millions of women around the world: undiagnosed PCOS and endometriosis. This isn&rsquo;t just a discussion about fertility, but a masterclass on hormones, inflammation, mental health, and the painful reality of medical gaslighting. PCOS, a condition shaped by insulin resistance, hormonal imbalance, chronic inflammation, and neurological disruption, is often overlooked, leaving women struggling with anxiety, depression, weight gain, irregular periods, and infertility without answers. Dr. A shares how insulin resistance acts as the &ldquo;first domino,&rdquo; triggering a domino effect that impacts everything from ovulation to mood, and emphasizes that true healing requires addressing all four pillars, not just masking symptoms with birth control.
Dr. A challenges the outdated belief that painful periods are &ldquo;normal,&rdquo; explaining that severe pain, painful sex, chronic bloating, bladder symptoms, and bowel discomfort are signs something deeper may be wrong. She reveals that diagnosis takes an average of 9&ndash;11 years, and that many women are told their pain is psychological before they&rsquo;re ever taken seriously.
Through both science and lived clinical experience, she makes it clear: when inflammation and hormones are out of balance, mental health suffers too. Anxiety, depression, brain fog, and eating disorders are not personal failings, they are often physiological signals that something deeper is happening in the body.
In this interview, you'll learn:
How to Recognize the Signs of PCOS Early
How to Reduce Insulin Resistance Naturally
How to Tell if Your Period Pain Is &ldquo;Normal&rdquo;
How to Protect Your Fertility in Your 20s and 30s
How to Balance Hormones Beyond Birth Control
How to Spot Hidden Symptoms of Endometriosis
How to Lower Inflammation Through Lifestyle Changes
If there&rsquo;s one thing to take away from this conversation, it&rsquo;s this: your body is not working against you, it&rsquo;s communicating with you. Pain is not weakness. It is a signal and you deserve to have those signals taken seriously.
To learn more about Dr. A&rsquo;s advocacy on women&rsquo;s health, check out: <a href="https://www.shemdpodcast.com/">https://www.shemdpodcast.com/</a>&nbsp;
With Love and Gratitude,
Jay Shetty
JAY&rsquo;S DAILY WISDOM DELIVERED STRAIGHT TO YOUR INBOX
Join 900,000+ readers discovering how small daily shifts create big life change with my free newsletter. Subscribe here: <a href="https://news.jayshetty.me/subscribe">https://news.jayshetty.me/subscribe</a> &nbsp;
Check out our Apple subscription to unlock bonus content of On Purpose! <a href="https://lnk.to/JayShettyPodcast">https://lnk.to/JayShettyPodcast</a>&nbsp;
What We Discuss:
00:00 Intro
02:58 Are We Facing a Fertility Crisis?
03:58 What Is PCOS?
07:13 Why PCOS Often Goes Undiagnosed
09:15 The Impact of Insulin Resistance
15:06 Making PCOS Patients Insulin-Sensitive
19:37 The Nutritional Effects of GLP-1 Medications
22:14 High Androgens and Chronic Inflammation
25:39 How Hormonal Imbalances Affect the Brain
29:25 Why Birth Control Alone Isn&rsquo;t Enough
31:23 How to Know If You Have PCOS
35:01 Painful Periods Are Not Normal
36:47 What Is Endometriosis?
46:07 The Most Effective Treatment Approach for Endometriosis
49:20 The Risks of Ignoring Endometriosis
53:09 How to Use Birth Control Strategically
56:04 What to Do If Egg Freezing Isn&rsquo;t an Option
57:53 The Link Between Endometriosis and Leaky Gut
01:00:33 Potential IVF Complications Explained
01:04:38 A Scientific Approach to Infertility
01:10:01 What to Do If You&rsquo;re Not Getting Pregnant
Episode Resources:
Website: <a href="https://ovii.com/">https://ovii.com/</a>&nbsp;
Website: <a href="https://www.draliabadi.com/">https://www.draliabadi.com/</a>&nbsp;
YouTube: <a href="https://www.youtube.com/channel/UCrej0PO97bg8GRMogtcKbbA">https://www.youtube.com/channel/UCrej0PO97bg8GRMogtcKbbA</a>&nbsp;
Facebook: <a href="https://www.facebook.com/ThaisAliabadiMd">https://www.facebook.com/ThaisAliabadiMd</a>&nbsp;
Instagram: <a href="https://www.instagram.com/drthaisaliabadi/">https://www.instagram.com/drthaisaliabadi/</a>&nbsp;

WORLD’S TOP OBGYN Dr. Aliabadi: The #1 Hormone Problem Affecting Millions of Women (And The 4 Changes That Can Reverse It)

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/82b91d73-4169-486c-a007-b40a0064d371/transcript

Today, Jay sits down with cultural icon Hilary Duff for a raw and honest conversation about  growth, identity, and the quiet courage it takes to evolve in public. Having grown up alongside an entire generation, Hilary reflects on what it means to return to music after more than a decade with her sixth studio album, Luck or Something. She opens up about shedding politeness in favor of truth, embracing maturity without losing the joy of her past, and finally feeling rooted in who she is, not just as an artist, but as a woman, a mother, a partner, and a daughter.

Jay and Hilary explore the hidden weight of fame, the loss of anonymity at a young age, and the resilience required to stay grounded in an industry that constantly defines you before you can define yourself. Hilary speaks vulnerably about navigating eating disorders, divorce, co-parenting, estrangement with family, and the reality of loving people through complicated relationships. Through it all, she shares how motherhood reshaped her priorities, how love taught her to accept stability over chaos, and how creativity became a necessary way of reconnecting with herself. Hilary’s reflections reveal a powerful truth: what the world often calls luck is usually years of quiet strength, hard choices, and inner work. 

In this interview, you'll learn:

How to Trust Your Intuition Over “Luck”

How to Grow Without Rejecting Your Past

How to Accept Healthy Love (Even When It Feels Unfamiliar)

How to Break Family Patterns Without Losing Compassion

How to Balance Motherhood and Personal Ambition

How to Hold Joy and Pain at the Same Time

How to Reinvent Yourself Without Losing Who You Are

You are allowed to choose steadiness over chaos, truth over politeness, and peace over performance. Growth isn’t always loud, sometimes it’s simply deciding you don’t want to repeat the same pattern again.

With Love and Gratitude,

Jay Shetty

JAY’S DAILY WISDOM DELIVERED STRAIGHT TO YOUR INBOX

Join 900,000+ readers discovering how small daily shifts create big life change 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 Intro

01:04 The Joy of Being Celebrated

02:46 Choosing Truth Over Politeness

05:15 What’s a Childhood Memory That Keeps You Grounded?

06:56 The Truth About Growing Up in the Public Eye

11:38 Learning to Feel at Home in Your Own Skin

14:22 Where Real Confidence Comes From

19:08 Opening Your Heart to Love Again

21:28 Understanding the Weight of Marriage

25:03 Deciding to Fully Commit

26:24 Trusting Your Intuition

27:28 Owning the Work Behind Your Success

30:36 The Burden of Being the Family Peacemaker

36:18 Navigating Divorce with Intention

38:26 Sharing Your Story on Your Terms

43:50 Holding Joy and Hardship at the Same Time

46:44 Healing and Connecting Through Music

51:49 The Hilary Duff Renaissance 

54:50 Staying Attuned to Your Children’s Needs

01:00:59 Building Confidence as a Parent

01:02:26 How Did You Name Your Kids?

01:04:27 Disney-Era “Would You Rather”

01:08:42 Hilary on Final Five 

Episode Resources:

Website | https://www.hilaryduff.com/ 

YouTube | https://www.youtube.com/channel/UCSRmCrFvCPomTqjzwoF9MGw 

Facebook | https://www.facebook.com/HilaryDuff/ 

Instagram | https://www.instagram.com/hilaryduff/ 

TikTok | https://x.com/hilaryduff 

X | https://x.com/hilaryduff

Today, Jay sits down with cultural icon Hilary Duff for a raw and honest conversation about&nbsp; growth, identity, and the quiet courage it takes to evolve in public. Having grown up alongside an entire generation, Hilary reflects on what it means to return to music after more than a decade with her sixth studio album, Luck or Something. She opens up about shedding politeness in favor of truth, embracing maturity without losing the joy of her past, and finally feeling rooted in who she is, not just as an artist, but as a woman, a mother, a partner, and a daughter.
Jay and Hilary explore the hidden weight of fame, the loss of anonymity at a young age, and the resilience required to stay grounded in an industry that constantly defines you before you can define yourself. Hilary speaks vulnerably about navigating eating disorders, divorce, co-parenting, estrangement with family, and the reality of loving people through complicated relationships. Through it all, she shares how motherhood reshaped her priorities, how love taught her to accept stability over chaos, and how creativity became a necessary way of reconnecting with herself. Hilary&rsquo;s reflections reveal a powerful truth: what the world often calls luck is usually years of quiet strength, hard choices, and inner work.&nbsp;
In this interview, you'll learn:
How to Trust Your Intuition Over &ldquo;Luck&rdquo;
How to Grow Without Rejecting Your Past
How to Accept Healthy Love (Even When It Feels Unfamiliar)
How to Break Family Patterns Without Losing Compassion
How to Balance Motherhood and Personal Ambition
How to Hold Joy and Pain at the Same Time
How to Reinvent Yourself Without Losing Who You Are
You are allowed to choose steadiness over chaos, truth over politeness, and peace over performance. Growth isn&rsquo;t always loud, sometimes it&rsquo;s simply deciding you don&rsquo;t want to repeat the same pattern again.
With Love and Gratitude,
Jay Shetty
JAY&rsquo;S DAILY WISDOM DELIVERED STRAIGHT TO YOUR INBOX
Join 900,000+ readers discovering how small daily shifts create big life change with my free newsletter. Subscribe <a href="https://news.jayshetty.me/subscribe">here</a>.&nbsp;
Check out our Apple subscription to unlock bonus content of On Purpose! <a href="https://lnk.to/JayShettyPodcast">https://lnk.to/JayShettyPodcast</a>&nbsp;
What We Discuss:
00:00 Intro
01:04 The Joy of Being Celebrated
02:46 Choosing Truth Over Politeness
05:15 What&rsquo;s a Childhood Memory That Keeps You Grounded?
06:56 The Truth About Growing Up in the Public Eye
11:38 Learning to Feel at Home in Your Own Skin
14:22 Where Real Confidence Comes From
19:08 Opening Your Heart to Love Again
21:28 Understanding the Weight of Marriage
25:03 Deciding to Fully Commit
26:24 Trusting Your Intuition
27:28 Owning the Work Behind Your Success
30:36 The Burden of Being the Family Peacemaker
36:18 Navigating Divorce with Intention
38:26 Sharing Your Story on Your Terms
43:50 Holding Joy and Hardship at the Same Time
46:44 Healing and Connecting Through Music
51:49 The Hilary Duff Renaissance&nbsp;
54:50 Staying Attuned to Your Children&rsquo;s Needs
01:00:59 Building Confidence as a Parent
01:02:26 How Did You Name Your Kids?
01:04:27 Disney-Era &ldquo;Would You Rather&rdquo;
01:08:42 Hilary on Final Five&nbsp;
Episode Resources:
Website | <a href="https://www.hilaryduff.com/">https://www.hilaryduff.com/</a>&nbsp;
YouTube | <a href="https://www.youtube.com/channel/UCSRmCrFvCPomTqjzwoF9MGw">https://www.youtube.com/channel/UCSRmCrFvCPomTqjzwoF9MGw</a>&nbsp;
Facebook | <a href="https://www.facebook.com/HilaryDuff/">https://www.facebook.com/HilaryDuff/</a>&nbsp;
Instagram | <a href="https://www.instagram.com/hilaryduff/">https://www.instagram.com/hilaryduff/</a>&nbsp;
TikTok | <a href="https://x.com/hilaryduff">https://x.com/hilaryduff</a>&nbsp;
X | <a href="https://x.com/hilaryduff">https://x.com/hilaryduff</a>

HILARY DUFF: The Human Behind the Headlines (Her Most Honest Chapter Yet)

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/ad1f0a6c-36b8-48d3-a002-b4080051c927/transcript

So many of us wake up and immediately feel behind. We reach for our phones, scroll through other people’s lives, and start reacting before we’ve even chosen how we want to feel.

Today, Jay shares a powerful truth: the first 60 to 90 minutes after you wake up are the most programmable moments of your day. Your brain is in a unique, highly impressionable state and instead of using that window intentionally, most of us give it away.

Jay breaks down six simple, science-backed habits that can transform your mornings without extreme routines or unrealistic expectations. He explains why hitting snooze actually makes you more tired, how morning sunlight boosts your energy and improves your sleep later that night, and how just 60 to 90 seconds of cold water can build stress resilience. He also shares the benefits of seven minutes of movement, a short handwritten journaling practice to clear mental clutter, and why delaying your phone for the first hour protects your focus and emotional baseline.

In this episode, you'll learn:

How to Stop Hitting Snooze for Good

How to Reset Your Nervous System in 90 Seconds

How to Activate Your Brain in 7 Minutes

How to Increase Focus Before 8AM

How to Protect Your First Hour from Distractions

How to Reprogram Your Mind Before the Day Begins

Start with one habit. Let it be simple. Let it be sustainable. Because when you protect your mornings, you strengthen your mindset. And when you strengthen your mindset, you change the direction of your days and eventually, your life.

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: https://news.jayshetty.me/subscribe 

What We Discuss:

00:00 Intro

00:13 Here's Something Nobody Tells You About Your Morning

02:09 Step #1: Stop Hitting the Snooze Button

06:01 Step #2: Sunlight in Your Eyes

09:35 Step #3: The 90-Second Cold Shower

12:59 Step #4: Move for 7 Minutes not 60

16:10 Step #5: The Brain Dump Journal

19:56 Step #6: Delay Phone Scrolling in the First Hour

So many of us wake up and immediately feel behind. We reach for our phones, scroll through other people&rsquo;s lives, and start reacting before we&rsquo;ve even chosen how we want to feel.
Today, Jay shares a powerful truth: the first 60 to 90 minutes after you wake up are the most programmable moments of your day. Your brain is in a unique, highly impressionable state and instead of using that window intentionally, most of us give it away.
Jay breaks down six simple, science-backed habits that can transform your mornings without extreme routines or unrealistic expectations. He explains why hitting snooze actually makes you more tired, how morning sunlight boosts your energy and improves your sleep later that night, and how just 60 to 90 seconds of cold water can build stress resilience. He also shares the benefits of seven minutes of movement, a short handwritten journaling practice to clear mental clutter, and why delaying your phone for the first hour protects your focus and emotional baseline.
In this episode, you'll learn:
How to Stop Hitting Snooze for Good
How to Reset Your Nervous System in 90 Seconds
How to Activate Your Brain in 7 Minutes
How to Increase Focus Before 8AM
How to Protect Your First Hour from Distractions
How to Reprogram Your Mind Before the Day Begins
Start with one habit. Let it be simple. Let it be sustainable. Because when you protect your mornings, you strengthen your mindset. And when you strengthen your mindset, you change the direction of your days and eventually, your life.
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: <a href="https://news.jayshetty.me/subscribe">https://news.jayshetty.me/subscribe</a>&nbsp;
What We Discuss:
00:00 Intro
00:13 Here's Something Nobody Tells You About Your Morning
02:09 Step #1: Stop Hitting the Snooze Button
06:01 Step #2: Sunlight in Your Eyes
09:35 Step #3: The 90-Second Cold Shower
12:59 Step #4: Move for 7 Minutes not 60
16:10 Step #5: The Brain Dump Journal
19:56 Step #6: Delay Phone Scrolling in the First Hour

6-Step Science-Backed Morning Reset (Boost Focus, Lower Stress & Improve Your Mood All Day!)

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/37d8b316-d0b6-4907-88bd-b40500594a6d/transcript

6 Ways to Be a Great Friend & Build Meaningful Relationships in 2023

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