Do you have a quick way to reset when you’re overwhelmed?

What’s something you wish worked better when you try to reset?

Today, Jay introduces a simple yet powerful 7-Day Micro Habit Reset, a series of small, intentional habits to help you pause, realign, and begin again with a clear mind and a calm heart. If you’ve been feeling drained, distracted, or disconnected from your goals, Jay reminds us that meaningful change doesn’t come from completely reinventing your routine, it starts with the small, mindful shifts you make every day.

Each habit is grounded in science, simplicity, and self-awareness. Jay explores how small practices, like expressing gratitude, taking a moment to reflect, or even embracing brief moments of discomfort, such as a 20-second cold rinse, can reset your energy, shift your perspective, and build emotional resilience. From writing just one sentence in your journal to checking in with your “future self,” these micro habits help you reclaim the calm and clarity that stress often takes away. This episode is a gentle reminder to slow down, find balance in the chaos, and trust that it’s the small, consistent actions that create real, lasting change.

In this episode, you'll learn:

How to Reset Your Mind in 3 Breaths

How to Start Your Day Without Stress

How to Start Your Day with Clarity, Not Chaos

How to Create Calm When Life Feels Messy

How to Reclaim Time by Resetting Small Habits

Change doesn’t have to be overwhelming. It begins with the smallest steps, the quiet moments when you choose to breathe, observe, and reset instead of react.

With Love and Gratitude,

Jay Shetty

Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe here.

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

What We Discuss:

00:00 Introduction

01:02 The 3-Breath Reset

07:05 Start Your Morning With Natural Light, Not Screens!

09:53 The 2-Minute Tidy

13:09 The Gratitude Text

16:16 The 20-Second Cold Rinse

17:48 The 1-Sentence Journal to End the Day with Peace

20:02 The “Future You” Check-In

Do you have a quick way to reset when you&rsquo;re overwhelmed?
What&rsquo;s something you wish worked better when you try to reset?
Today, Jay introduces a simple yet powerful 7-Day Micro Habit Reset, a series of small, intentional habits to help you pause, realign, and begin again with a clear mind and a calm heart. If you&rsquo;ve been feeling drained, distracted, or disconnected from your goals, Jay reminds us that meaningful change doesn&rsquo;t come from completely reinventing your routine, it starts with the small, mindful shifts you make every day.
Each habit is grounded in science, simplicity, and self-awareness. Jay explores how small practices, like expressing gratitude, taking a moment to reflect, or even embracing brief moments of discomfort, such as a 20-second cold rinse, can reset your energy, shift your perspective, and build emotional resilience. From writing just one sentence in your journal to checking in with your &ldquo;future self,&rdquo; these micro habits help you reclaim the calm and clarity that stress often takes away. This episode is a gentle reminder to slow down, find balance in the chaos, and trust that it&rsquo;s the small, consistent actions that create real, lasting change.
In this episode, you'll learn:
How to Reset Your Mind in 3 Breaths
How to Start Your Day Without Stress
How to Start Your Day with Clarity, Not Chaos
How to Create Calm When Life Feels Messy
How to Reclaim Time by Resetting Small Habits
Change doesn&rsquo;t have to be overwhelming. It begins with the smallest steps, the quiet moments when you choose to breathe, observe, and reset instead of react.
With Love and Gratitude,
Jay Shetty
Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe <a href="https://news.jayshetty.me/subscribe">here</a>.
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 Introduction
01:02 The 3-Breath Reset
07:05 Start Your Morning With Natural Light, Not Screens!
09:53 The 2-Minute Tidy
13:09 The Gratitude Text
16:16 The 20-Second Cold Rinse
17:48 The 1-Sentence Journal to End the Day with Peace
20:02 The &ldquo;Future You&rdquo; Check-In

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.

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

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/a48d25ac-0e49-4bb7-b1e6-b387005f1fbe/transcript

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