Is your to-do list stressing you out?

How often do you feel like you’re just trying to catch up?

Today, Jay dives deep into the power of slowing down—not as a luxury, but as a necessary life strategy. He walks us through eight actionable and science-backed steps to feel more present and connected to your day–no yoga mat, silent retreat, or drastic life change required. Whether it’s taking five-minute tech breaks, adding little rituals between tasks, focusing on one thing at a time, or even just adjusting your posture, each practice is a reminder that mindfulness isn’t something we need to schedule, it's something we can embody. 

Jay reminds us that even the tiniest moments—like taking three deep breaths at a red light or saying your actions out loud—can pull us back into the present. Through real-life stories and powerful research, he shows how we can snap out of autopilot and find calm, clarity, and a sense of control, even on the busiest days.

In this episode, you'll learn:

How to Slow Down to Speed Up Your Day

How to Use Time Anchoring to Manage Stress and Anxiety

How to Transition Tasks with Micro-Rituals, Not Rush

How to Narrate Your Actions to Stay Present in the Moment

Whether you’re juggling back-to-back meetings, dealing with family chaos, or just craving a little peace, this episode is your gentle reminder to slow down, take a breath, and tap back into the calm that’s always been there—one mindful moment at a time.

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.

What We Discuss:

00:00 Intro

01:09 How to Reconnect with Your Day and Move with Intention

03:25 Step #1 Take 5 Minute Tech Breaks to Recharge Focus

06:45 Step #2 Pause Emotionally to Regain Clarity

10:47 Step #3 Simplify Your Choices to Avoid Overwhelm

12:47 Step #4 Are You Working on Too Many Things at a Time?

16:01 Step #5 Reset Your Posture to Shift Your Mindset

20:40 Step #6 Time Can Be Your Anchor—Not Your Stressor

24:08 Step #7 Create a Reset Ritual Before Your Next Task

27:56 Step #8 Narrate Your Actions Out Loud to Stay Present

Is your to-do list stressing you out?
How often do you feel like you&rsquo;re just trying to catch up?
Today, Jay dives deep into the power of slowing down&mdash;not as a luxury, but as a necessary life strategy. He walks us through eight actionable and science-backed steps to feel more present and connected to your day&ndash;no yoga mat, silent retreat, or drastic life change required. Whether it&rsquo;s taking five-minute tech breaks, adding little rituals between tasks, focusing on one thing at a time, or even just adjusting your posture, each practice is a reminder that mindfulness isn&rsquo;t something we need to schedule, it's something we can embody.&nbsp;
Jay reminds us that even the tiniest moments&mdash;like taking three deep breaths at a red light or saying your actions out loud&mdash;can pull us back into the present. Through real-life stories and powerful research, he shows how we can snap out of autopilot and find calm, clarity, and a sense of control, even on the busiest days.
In this episode, you'll learn:
How to Slow Down to Speed Up Your Day
How to Use Time Anchoring to Manage Stress and Anxiety
How to Transition Tasks with Micro-Rituals, Not Rush
How to Narrate Your Actions to Stay Present in the Moment
Whether you&rsquo;re juggling back-to-back meetings, dealing with family chaos, or just craving a little peace, this episode is your gentle reminder to slow down, take a breath, and tap back into the calm that&rsquo;s always been there&mdash;one mindful moment at a time.
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>.
What We Discuss:
00:00 Intro
01:09 How to Reconnect with Your Day and Move with Intention
03:25 Step #1 Take 5 Minute Tech Breaks to Recharge Focus
06:45 Step #2 Pause Emotionally to Regain Clarity
10:47 Step #3 Simplify Your Choices to Avoid Overwhelm
12:47 Step #4 Are You Working on Too Many Things at a Time?
16:01 Step #5 Reset Your Posture to Shift Your Mindset
20:40 Step #6 Time Can Be Your Anchor&mdash;Not Your Stressor
24:08 Step #7 Create a Reset Ritual Before Your Next Task
27:56 Step #8 Narrate Your Actions Out Loud to Stay Present

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.

Do you Feel Like You’re Drowning With Your Daily Tasks? — This 5-Minute Reset Will Help You ACTUALLY Finish What You Start & Get through Your To-Do List Easily!

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/5ad3f84b-e8a8-4756-a8a7-b31700571dc1/transcript

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