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When we pick up our phones first thing in the morning it's like letting 100 people into the bedroom of your mind at that time.
You would never let 100 people walk into your bedroom in the morning before you brushed your teeth before you put your makeup on before you were ready for the day before you showered But every day, we let 100 notifications, news stories, updates, messages walk into the bedroom of our mind.
Think about that for a second.
The number one health and wellness podcast, Jay Shetty.
The one, the only Jay Shetty.
Hey everyone, welcome back to On Purpose.
I'm your host, Jay Shetty, and I'm so excited that your back to listen, learn and grow.
As always, I'm so deeply grateful that you've taken out the time to connect here.
And I hope you're loving all the episodes.
It's so exciting that I'll actually be going out on tour with the podcast across North America this year.
That means you can come and watch me live with a surprise guest, do an interview on stage, ask questions and be a part of the show.
I really hope that you're going to come and see me.
If you want to know where to come, head over to www .jshetty .me forward slash tour.
That's www .jshetty .me forward slash tour.
I can't wait to see you in the audience.
Now, today I wanted to talk about how we set our day up for success?
How we set ourselves up for success?
How many times have you had it where halfway through the day you say to yourself, this isn't working out.
It's not going my way today.
It's another write -off.
How many times at the end of the day have you said to yourself, I didn't get through it today.
I didn't get enough done.
It wasn't the right day.
It didn't work out.
hopefully tomorrow, hopefully next week, hopefully next month, hopefully next year, we postpone our greatness and success every single day.
Why is that? It's because we don't often set ourselves up for success.
Now, I know what you're thinking.
You're like, Jay, I am a positive thinker.
I do think that tomorrow is going to be a better day and I do want it to be a better day.
Well, here's the reality.
Positive thinking doesn't work.
It's about habits. It's about systems.
It's about processes.
The biggest mistake we've made over the last few decades is we think it's all about positive thinking.
And this idea has created somewhat of a barrier for people.
For the people that don't believe it anyway, they think it's a weakness of personal growth and self -development.
And for the people who believe it, you're doing it.
And you're wondering, wait a minute, I was feeling positive about tomorrow.
Why wasn't it a good day?
Because we have this underlying belief that if I think positive, then tomorrow will be great.
If I think good, tomorrow will be great.
It's not how it works.
The way we set ourselves up for success is by the habits we choose, the systems we build and the practices we focus on.
That can transform your entire day.
I have found that I can conquer my day if I master my morning and you can too.
You can conquer your day if you master your morning.
Your morning can either set you up for success or set you up for failure.
Your morning can either build you up for greatness or lead you towards weakness.
Your morning is the divining factor of how your day is going to go.
It's almost like the first quarter of a game, right?
For anyone who watches sports, you've got four quarters in the United States and you've got four quarters of your day, your first quarter, you want to set yourself up for success.
Now of course you can have a comeback, right?
You can be down in the first quarter, down in the second quarter and have an unbelievable comeback but that requires so much from you.
What if you could set yourself up for an amazing game if you had an amazing first quarter?
That's what today is all about.
How to master your morning so that you're not tired, unproductive, or overthinking for the rest of the day.
The first step that I want to share with you is what I call a dopamine detox dose.
Here's your experiment that I want to set for you.
Before reaching for your phone, sit in stillness for five minutes.
No social media, no notifications, just breathing, being conscious of your breath, letting yourself wake up naturally, your eyes opening gently.
Take that time. So many of us rush our brains, rush our minds into an awake state before we're even ready.
We wake up with a jolt or a shock, Thinking that we're ready for the day When actually we're shocking and jolting our brains I've never really liked the word alarm or alert Why would you want to wake up to an alarm?
An alarm sets off your cortisol levels Right?
If you hear an alarm, you think I've got to get out of here There's fire There's some problem I hate the word alarm I want us to stop using the word alarm Don't wake up to an alarm.
Wake up to an intention.
Wake up to an energy.
Wake up to a sound that creates a sense of synchronicity and serenity in your life.
Find that sound. Find that tone and see how your day changes.
When we pick up our phones first thing in the morning, it's like letting 100 people into the bedroom of your mind at that time.
You would never let 100 people walk into your bedroom in the morning before you brushed your teeth, before you put your makeup on, before you were ready for the day, before you showered.
But every day we let 100 notifications, news stories, updates, messages Walk into the bedroom of our mind Think about that for a second Imagine a hundred people The people from work Your family Your friends Everyone walked into your bedroom In the morning And started telling you everything Your work
colleague was like That project's due right now Sounds like an emo you probably got Your boss walks in And says Hey where were you last Friday Did you get that report done All of a sudden That sounds like a message you got as well Then your mum's checking in with you How was your weekend?
I hope you're well Then your friends are checking with you How did your date go?
I hope it was okay Right, you've got all these things that you're waking up to And chances are you went to bed late That dopamine detox can save you Why?
Because it resets your brain's dopamine levels Reducing the need for instant gratification and helping you focus better throughout the day.
So many of us don't realize that we all have something that's known as decision fatigue.
It means the more decisions you make per day, the more tired you get of making decisions.
And here's the thing.
If you're making lots of small decisions in the morning, do I reply to this message?
Do I need to check that email?
Do I need to go and look on Instagram?
Should I reply to this comment right now?
What haven't I not posted?
All of a sudden, you're using up your brain's power for all of these small, insignificant decisions that by the time it gets to the morning and the middle of the day where you may actually have to make some bigger decisions in life, you have lowered your ability, energy, and capacity to actually do
that. don't waste all of your decision focus and energy on small insignificant irrelevant decisions so what i want to do here is a dopamine detox with the dopamine swap i want to give you a better way of getting dopamine here's the experiment step number two step outside within 10 minutes of waking
up and let the natural light hit your eyes.
No sunglasses. Morning sunshine signals to your brain that it's time to wake up, regulates your circadian rhythm and boosts dopamine, the motivation chemical.
And bonus tip, if you can't go outside, stand near a bright window or use a daylight lamp.
I've been using the hatch on darker days where the hatch has this beautiful light that comes on.
It doesn't feel like the harsh lights that you put on in your room or in your home or in your apartment.
It mimics that of the sun coming in through your window.
If you can do natural sunlight, obviously that's best, but this is a really beautiful start to the day.
Get that dopamine for the sun.
Notice how none of these things take too long.
Don't look at your phone for five minutes.
Step outside for five minutes.
That's all it takes.
I promise you that when you give your mind that peace and quiet, that gentle awakening in the morning, it will set you up for success.
Because now you're not stressed.
You're not feeling pressure.
You're not waking up with this feeling of already being behind.
How many of you wake up feeling behind?
It's not your fault.
The world will make you feel that way.
You wake up and you've already got 29 messages and you're thinking, I'm so behind.
Taking that five minute gap in the morning resets your brain to say, I'm not behind.
I'm actually going to be able to be more productive, more decisive, more effective, because I'm not rushing.
When you're rushing, you make mistakes.
When you're peaceful, you make better decisions.
When you're rushing around, you forget stuff.
when you take a moment to take a breath you're going to remember everything you need to allowing yourself that space doesn't make you lose five minutes it potentially could make you gain five hours back because think about how many things you rush through break through make mistakes on because you're
just trying to get out of bed now this one may be a bit challenging for you all but i'm gonna set it out because it can be amazing it's called the cold shock reset here's the experiment end your shower with around 30 seconds of cold water and you can challenge yourself every week to increase the time
daily from 30 seconds to 60 seconds whatever it may be and why do you do this it boosts your mood it improves circulation it jump starts energy levels like a natural espresso shot.
It's super simple. Listen to this.
Cold exposure increases dopamine by 250%.
It improves circulation and gives you an instant mental reset.
And if a full cold shower is too much for you, you can do the hot cold sandwich.
Start warm, turn cold, and then go warm again.
Just giving yourself that experience.
So many of us are tired, we're feeling heavy, we're feeling drained, we're feeling overworked.
And that cold shock reset for 30 seconds, just 30 seconds.
That's all I'm asking you to do.
I'm not telling you to do a cold plunge and sit in a tub for three to four minutes.
30 seconds in the shower can totally revitalize you.
Totally revitalize you And then another hydration one Instead of reaching for coffee first Drink a large glass of water With a pinch of sea salt Maybe a bit of lemon And if you can do it at room temperature Or warmer, that's even better And why does it work?
After 7 hours of sleep Your body feels dehydrated Which can make you feel groggy And electrolytes from salt And vitamin C from lemon jumpstart hydration and energy.
And if you're one of those people who really wants to go all the way, you can add a few drops of chlorophyll for an extra detox boost as well.
That's how water can change your life.
The 30 seconds in the shower and taking water before you take anything else.
It's these tiny, small habits that stop us from feeling like we're pulling ourselves through the day, or pushing ourselves through the day.
But actually, we're able to perform and power through the rest of the day.
It's these little
