What’s one small step you can take right now to break the cycle you’re stuck in?

 

Today, Jay shares a simple, science-backed method to help you overcome laziness, distraction, and burnout by focusing on consistency instead of motivation. Rather than waiting for the perfect moment or a burst of inspiration, Jay explains how lowering the bar, creating rituals, and going on a dopamine detox can help you rebuild discipline and self-trust, one small action at a time.

 

It’s not about working harder or chasing perfection, but about starting smaller and showing up consistently. Jay explains how to protect your focus, rewire your reward system, and break the patterns that keep you stuck. Over time, these tiny shifts compound into real transformation, helping you feel more grounded, confident, and in control.

 

In this episode, you’ll learn: 

How to Start When You Feel Stuck

How to Build Rituals That Replace Willpower

How to Break Free from the Dopamine Addiction Cycle

How to Embrace Boredom and Reclaim Focus

How to End Each Day with Progress, Not Pressure

 

Change doesn’t come from motivation. It comes from momentum. When you choose to start small, stay consistent, and keep your promises to yourself, discipline becomes second nature.

 

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

0:57 Lower Your Expectations 

05:36 Build A Ritual, Not A Routine

07:42 24 Hour Dopamine Detox 

10:58 Make Bad Habits Hard To Do

13:13 Be Bored For 10 Minutes A Day

15:10 Reward Effort, Not Results

17:24 Turn Your Phone Off For 60 Minutes 

18:14 You Can Do Anything for 5 Minutes!

21:15 End Your Day With the 3 Minute Review

What&rsquo;s one small step you can take right now to break the cycle you&rsquo;re stuck in?
&nbsp;
Today, Jay shares a simple, science-backed method to help you overcome laziness, distraction, and burnout by focusing on consistency instead of motivation. Rather than waiting for the perfect moment or a burst of inspiration, Jay explains how lowering the bar, creating rituals, and going on a dopamine detox can help you rebuild discipline and self-trust, one small action at a time.
&nbsp;
It&rsquo;s not about working harder or chasing perfection, but about starting smaller and showing up consistently. Jay explains how to protect your focus, rewire your reward system, and break the patterns that keep you stuck. Over time, these tiny shifts compound into real transformation, helping you feel more grounded, confident, and in control.
&nbsp;
In this episode, you&rsquo;ll learn:&nbsp;
How to Start When You Feel Stuck
How to Build Rituals That Replace Willpower
How to Break Free from the Dopamine Addiction Cycle
How to Embrace Boredom and Reclaim Focus
How to End Each Day with Progress, Not Pressure
&nbsp;
Change doesn&rsquo;t come from motivation. It comes from momentum. When you choose to start small, stay consistent, and keep your promises to yourself, discipline becomes second nature.
&nbsp;
With Love and Gratitude,
Jay Shetty.&nbsp;
&nbsp;
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>.
&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;&nbsp;
&nbsp;
What We Discuss:
00:00 Introduction
0:57 Lower Your Expectations&nbsp;
05:36 Build A Ritual, Not A Routine
07:42 24 Hour Dopamine Detox&nbsp;
10:58 Make Bad Habits Hard To Do
13:13 Be Bored For 10 Minutes A Day
15:10 Reward Effort, Not Results
17:24 Turn Your Phone Off For 60 Minutes&nbsp;
18:14 You Can Do Anything for 5 Minutes!
21:15 End Your Day With the 3 Minute Review

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.

Feeling Lazy or Unmotivated? (Do THIS 5-Minute Rule to Build Discipline & Take Action NOW!)

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/061aea8b-4c32-48b0-ac8f-b38e007f1658/transcript

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