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Speaker 1: Hey everyone, I'm so excited because we're going to be

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Speaker 1: adding a really special offering onto the back of my

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Speaker 1: solo episodes on Fridays. The Daily Jay is a daily

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Speaker 1: series on Calm and it's meant to inspire you while

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Speaker 1: outlining tools and techniques to live a more mindful, stress

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Speaker 1: free life. We dive into a range of topics and

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Speaker 1: the best part is each episode is only seven minutes long,

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Speaker 1: so you can incorporate it into your schedule no matter

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Speaker 1: how busy you are. As a dedicated part of the

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Speaker 1: on Purpose community, I wanted to do something special for

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Speaker 1: you this year, so I'll be playing a handpicked Daily

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Speaker 1: Jay during each of my Friday podcasts. This week, we're

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Speaker 1: talking about your habits and how to develop better daily routines.

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Speaker 1: Of course, if you want to listen to The Daily

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Speaker 1: Jay every day, you can subscribe to Calm, So go

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Speaker 1: to calm dot com forward slash Jay for forty percent

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Speaker 1: off your membership today and welcome back to On Purpose,

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Speaker 1: the number one health podcast in the world. Thanks to

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Speaker 1: each and every one of you that come back every

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Speaker 1: week to listen, learn and grow. Now, today's episode is

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Speaker 1: all about something that I know has been at the

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Speaker 1: forefront of so many of your minds. I've been reading

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Speaker 1: comments sections, I've been talking to so many people as well,

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Speaker 1: and I found that a lot of us will say

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Speaker 1: that the two most common thoughts we have areried that

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Speaker 1: anxious thoughts or worry filled thoughts, and I think a

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Speaker 1: lot of us can relate to that. Right. I'm guessing

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Speaker 1: that when you wake up, there may be an anxious thought.

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Speaker 1: When you are preparing for something, there may be a

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Speaker 1: worry thought. Maybe you're anxious about your own health and wellness,

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Speaker 1: Maybe you're anxious about your work, Maybe you're worried about

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Speaker 1: your family, Maybe you're worried about something that's happening in

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Speaker 1: your area or maybe in the world. And I find

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Speaker 1: that these thoughts are so common and so normal, yet

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Speaker 1: we don't always have a game plan in order to

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Speaker 1: work through them. And I think that's what's so important.

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Speaker 1: I think we want to get to a point where

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Speaker 1: we never have an anxious thought or never have a

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Speaker 1: worry field thought. And the truth is that's just not possible.

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Speaker 1: But what is possible is having a plan of action,

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Speaker 1: having a game plan, having strategies and methods to actually overcome, transition,

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Speaker 1: transform and break through from those thoughts and feelings, and

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Speaker 1: that's what this episode is about. So if you're waking

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Speaker 1: up with anxiety, if you're struggling to sleep because of worry,

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Speaker 1: if you're someone who can see that when you're around

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Speaker 1: a group of people, your anxiety and your nerves go

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Speaker 1: through the roof. Maybe you're someone who worries all the

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Speaker 1: time and gets pessimistic. This episode is for you. And

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Speaker 1: maybe you have a friend who's dealing with this. Maybe

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Speaker 1: you've had an episode recently where anxiety and worry came

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Speaker 1: up in your life. I've had that where I think

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Speaker 1: I'm completely anxiety free and then all of a sudden

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Speaker 1: something happens, and that's my number one priority is being

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Speaker 1: able to manage it. Can't wait for you to listen

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Speaker 1: to this episode. Thanks for choosing on purpose. As always,

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Speaker 1: I was reading this brilliant article on psych central dot

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Speaker 1: com about anxiety and here with some of the stats

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Speaker 1: that they shared. They said that more than thirty one

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Speaker 1: percent of the US people will experience an anxiety disorder

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Speaker 1: at some point in their lifetimes. Social anxiety disorder is

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Speaker 1: one of the most common anxiety disorders, affecting around twelve

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Speaker 1: percent of US adults at some point in their lives,

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Speaker 1: and it went on to clarify that women are nearly

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Speaker 1: twice as likely to develop an anxiety disorder compared with men,

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Speaker 1: and that there are lots of different ways that anxiety

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Speaker 1: makes us feel. For some of us, it can be

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Speaker 1: excessive and consistent worrying. For some of us, it's restlessness, irritability,

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Speaker 1: muscle tension, difficulty concentrating, sleep problems, fatigue, heart palpitation, sweating,

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Speaker 1: and an upset stomach or nausea. Right. So it's really

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Speaker 1: interesting because I think we often think of anxiety as like, Okay,

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Speaker 1: it's all in my head. But as you can tell

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Speaker 1: from this list that I found on psych Central, you

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Speaker 1: actually see it manifesting very differently throughout the body. We've

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Speaker 1: talked about everything from muscle tension through to an upset

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Speaker 1: stomach or gut. We're talking about heart palpitations. So you're

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Speaker 1: seeing that anxiety find its way throughout the body and

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Speaker 1: finding a place to live. And so even if you're

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Speaker 1: one of those people, I used to be someone who

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Speaker 1: used to say, oh, I never get stressed, I don't

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Speaker 1: have any of that, And then I started to realize

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Speaker 1: that my body was storing it in a way that

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Speaker 1: I wasn't even conscious and aware of because I wasn't

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Speaker 1: present enough in my body. If I'm not present enough

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Speaker 1: in my body, I'm not sure what I feel, where

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Speaker 1: it came from, how long I've been feeling it, or

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Speaker 1: how it developed. And so it's really interesting to remember

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Speaker 1: that even if you're someone who's like, oh, Jay, I

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Speaker 1: don't feel anxiety, that's not a challenge for me. It

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Speaker 1: may be finding a home in your body in a

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Speaker 1: different way. So it's a great thing to be aware of.

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Speaker 1: The other fascinating thing I was reading an article on

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Speaker 1: psychology today and it talked about this study that they

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Speaker 1: did at Penn State University where researchers had participants write

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Speaker 1: down their specific worries for ten days whenever they noticed it,

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Speaker 1: and they were even sent a text message around four

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Speaker 1: times a day to write down any worries from the

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Speaker 1: past two hours to make sure that they could capture

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Speaker 1: as many as possible now. The study participants then reviewed

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Speaker 1: their list of worries every evening over the next thirty

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Speaker 1: days to see if they came true and the worries

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Speaker 1: were only worries that could be tested in the thirty days.

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Speaker 1: For example, they used I'll fail my math exam tomorrow

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Speaker 1: would be testable, whereas I'll develop cancer at some point

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Speaker 1: would not be considered testable. The average person reported three

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Speaker 1: to four testable worries per day. The result the research

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Speaker 1: showed a wapping Ninety one percent of worries were false alarms,

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Speaker 1: and of the remaining nine percent of worries that did

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Speaker 1: come true, the outcome was better than expected about a

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Speaker 1: third of the time, for about one in four participants,

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Speaker 1: exactly zero of their worries materialized. This was a great

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Speaker 1: article reviewed by Devin Fry if you want to check

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Speaker 1: it out on Psychology Today. Written by Seth J. Gillian. So,

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Speaker 1: what I just want to establish is that worry and

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Speaker 1: anxiety are something that a lot of us are feeling.

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Speaker 1: There are very different ways in which how it shows

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Speaker 1: up in our life, so the language and the experience

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Speaker 1: of it may be different, and on top of that,

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Speaker 1: a lot of what we worry about doesn't always turn

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Speaker 1: out to be true. Having said that, I want to

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Speaker 1: give you some strategies and a game plan for dealing

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Speaker 1: with your worries and anxieties because I want to help

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Speaker 1: you transform those thoughts and overcome them. I had a

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Speaker 1: really interesting experience of anxiety lately. I remember, before going

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Speaker 1: on my world tour, I was so close to canceling

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Speaker 1: it so many times because I found it overwhelming that

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Speaker 1: I'd be doing all this travel back to back off

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Speaker 1: the back of a press tour. I was genuinely quite

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Speaker 1: anxious about it, if I'm completely honest with you all,

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Speaker 1: and I thought about canceling it, and I thought about

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Speaker 1: whether I'd be able to stay healthy. The whole time,

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Speaker 1: I was worried about being away from RADI. I was

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Speaker 1: worried about being away from my team and my work

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Speaker 1: and my office. I was concerned that maybe I wouldn't

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Speaker 1: be able to do it because I hadn't done it before,

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Speaker 1: and so there were all these anxieties that I was feeling.

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Speaker 1: And what's really interesting is that after rehearsing and after practicing,

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Speaker 1: I felt great. But even the week let me just

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Speaker 1: walk you through my schedule. So my book came out

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Speaker 1: or announced on thirty first of January, I went on

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Speaker 1: a three week press tour across New York, London, Mumbai,

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Speaker 1: and la and then I had to go straight into

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Speaker 1: rehearsals and then go on the US leg of the tour,

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Speaker 1: and I was so close to falling ill. While I

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Speaker 1: was rehearsing. My team Jordan saved my life literally with

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Speaker 1: the amount of vitamins and supplements, and I was literally

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Speaker 1: on everything I could possibly do to stay healthy, and

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Speaker 1: those things really got me across the line. But I

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Speaker 1: was nervous at that time too. And then when I

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Speaker 1: was about to go on stage at my first show

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Speaker 1: in Philadelphia, I walked onto the rehearsals and I felt

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Speaker 1: so tight chested. I thought maybe I got COVID, or

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Speaker 1: maybe there's some condition I'm struggling with. I remember feeling

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Speaker 1: really uncomfortable. I then did the show that night in Philadelphia,

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Speaker 1: was a great first show, and then a day later

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Speaker 1: when we got to Boston, I felt it again. I

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Speaker 1: felt the same uncomfortable, feeling tight chested. I was wondering

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Speaker 1: what it was, and I remember speaking to my tour

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Speaker 1: manager Tom about it, and I said to Tom, I said, Tom,

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Speaker 1: I think, you know, I don't know what's going on.

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Speaker 1: I'm just feeling a bit uncomfortable. And he said, well, Jay,

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Speaker 1: you know it's probably anxiety and nerves. And I was like,

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Speaker 1: I don't feel anxiety and nerves. I'm you know, I've

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Speaker 1: spoken on stages a million times, and it was really

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Speaker 1: interesting to me because he was like, Jay, you have,

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Speaker 1: but this is different. This is your show, this is

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Speaker 1: your tour. It's different. And so I was practicing my

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Speaker 1: breath work exercises and then I had to go get

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Speaker 1: checked in New York because I was so worried and

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Speaker 1: I realized it was purely anxiety based. It was purely

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Speaker 1: stress based. I was feeling so tight chested, and it

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Speaker 1: went away after knowing that it wasn't anything more. But

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Speaker 1: it's so interesting how we discount our experiences of overwhelm

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Speaker 1: or stress or worry because we think of it as insignificant.

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Speaker 1: We think that we should have had it figured out.

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Speaker 1: So the first thing I want to talk to you

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Speaker 1: about is studies show that we have around sixty to

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Speaker 1: eighty thousand thoughts per day overwhelming already I know, and

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Speaker 1: that eighty percent of those are repetitive and eighty percent

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Speaker 1: of those are negative. We're often having the same thought

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Speaker 1: throughout the day. A negative thought keeps on repeat on

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Speaker 1: that cycle, and we have the same thought multiple times

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Speaker 1: a day, adding up to a number of uncontrollable thoughts

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Speaker 1: and here's my strategy for you. You can't change sixty

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Speaker 1: to eighty thousand thoughts per day. It would be really

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Speaker 1: tough to start thinking about how to be mindful about

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Speaker 1: every thought. But here's something you can do. You can

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Speaker 1: master your first and last thought of the day. Your

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Speaker 1: first and last thought of the day can transform what

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Speaker 1: happens in between. Right, we eat at three set times

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Speaker 1: per day, or you eat at two set times per day,

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Speaker 1: because that keeps you going and energized in between. Similarly,

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Speaker 1: if we master and conquer our first thought of the

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Speaker 1: day and the last thought of the day, so much

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Speaker 1: can change. So here's what I want you to try.

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Speaker 1: The first thing is don't look at your phone first

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Speaker 1: thing in the morning and lasting at night, because your

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Speaker 1: phone automatically inserts so many uncontrollable thoughts that you can't conquer. Right,

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Speaker 1: you wake up in the morning and you see a

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Speaker 1: news alert about something that happened in the world, and

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Speaker 1: you go, gosh, that's already a negative start to the day.

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Speaker 1: You wake up and you got a message from someone saying, hey,

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Speaker 1: you haven't handed in that report yet. You're behind on

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Speaker 1: work already. You've started a stream of negative thoughts. Now

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Speaker 1: You're reactive for the rest of the day, trying to

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Speaker 1: catch up, trying to make sure that you can solve

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Speaker 1: all the other problems, not realizing that maybe if you

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Speaker 1: gave yourself a head start, maybe if you felt calm

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Speaker 1: and peaceful at the beginning of the day, now, when

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Speaker 1: those things come at you, because of course they will,

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Speaker 1: you'll be better prepared. So I find that master during

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Speaker 1: your first and last thought of the day can be

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Speaker 1: huge for me. The first thought of the day is

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Speaker 1: usually a quote from my favorite book, a quote that

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Speaker 1: I've scribbled on a post it note in maybe asking

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Speaker 1: myself what am I grateful for? It's finding the first thing.

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Speaker 1: All I want you to do is go what is

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Speaker 1: the first thing I want to look at? What is

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Speaker 1: the first thing I want to read? What is the

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Speaker 1: first thing I want to think about that is going

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Speaker 1: to transform the beginning of my day. It might even

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Speaker 1: be a picture you want to see. The other thing

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Speaker 1: I'm going to ask you to do is change your

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Speaker 1: alarm tone. Often your alarm tone is so alarming that

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Speaker 1: your first thought is urgency, emergency, alarm, alert, like all

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Speaker 1: those words have so much fear attached them, like you're

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Speaker 1: a fire alarm. It's scary. Why would you wake up

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Speaker 1: to an alarm? Why would you wake up to an alert?

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Speaker 1: All of these things make us have to be so

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Speaker 1: on edge. They shift us into fight or flight mode,

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Speaker 1: when actually, when you wake up, you want to wake

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Speaker 1: up as if your eyes are just gently opening, right.

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Speaker 1: Think about it? Do you like it when you wake

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Speaker 1: up and your eyes are almost like shocked open, or

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Speaker 1: when you get a moment to just gently, calmly open

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Speaker 1: your eyes and let yourself become acquainted again with the

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Speaker 1: light that's in the room. And it's so important to

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Speaker 1: start that circadian rhythm by getting some natural sunlight. Right. So,

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Speaker 1: one of the best ways, best strategies I know to

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Speaker 1: deal with anxious thoughts and an anxious mindset is master

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Speaker 1: the first and last thought of the day. My last

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Speaker 1: thought of the day is often what am I most

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Speaker 1: grateful for? My last thought of the day is what

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Speaker 1: is an achievement? What is some progress I've made today?

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Speaker 1: To give myself some encouragement and acknowledgment for what I've done.

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Speaker 1: The second thing, this is something that I've used for

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Speaker 1: years and it has really really helped me, and I

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Speaker 1: found it helping me with a cold plunge. I found

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Speaker 1: it helping with hikes, I found it helping with going

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Speaker 1: on stage. It's breath work. I don't think we use

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Speaker 1: our breath enough to define our life. Listen to this carefully.

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Speaker 1: When you change the pace of your breath, you change

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Speaker 1: the pace of your life. We don't realize how the

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Speaker 1: pace of our breath is so interconnected to the pace

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Speaker 1: of our life. If you find yourself rushing around, if

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Speaker 1: you find yourself trying to do too many things, what

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Speaker 1: happens The pace of your breath is fast, restless, and

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Speaker 1: rushing as well. Whereas if you think about the best

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Speaker 1: decisions you make in a calm, controlled environment, you'll find

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Speaker 1: that your breath is deeper, slower, and your heart rate

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Speaker 1: is slower as well. I think we've all experienced what

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Speaker 1: panic feels like, what nerves feel like. You think about

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Speaker 1: shallow breathing, you think about a fast heart rate, you

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Speaker 1: think about being out of breath. Change the pace of

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Speaker 1: your life by changing the pace of your breath. Anytime

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Speaker 1: you feel out of breath, any time you feel behind,

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Speaker 1: anytime you feel like you're rushing, it's because your heart

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Speaker 1: rate and your breath rate are too high. You want

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Speaker 1: to slow them down and get back in control. I

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Speaker 1: looked at a study on Medical News today, and it's

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Speaker 1: said that deliberately copying a relaxed breathing pattern seems to

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Speaker 1: calm the nervous system that controls the body's involuntary functions.

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Speaker 1: Controlled breathing can cause physiological changes that include lowered blood

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Speaker 1: pressure and heart rate, reduced levels of stress hormones in

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Speaker 1: the blood. So what you want to do is one

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Speaker 1: of my favorite things is ocean breathing. And what I

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Speaker 1: mean by that is you can find online or wherever

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Speaker 1: it is, watching the ocean flow in and out and

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Speaker 1: trying to deliberately copy that pace of breathing. Now, if

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Speaker 1: you're not a visual person and you need to close

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Speaker 1: your eyes, it's great to do this with account. I

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Speaker 1: often breathe in for four and out for more than four.

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Speaker 1: When you exhale for longer than you inhale, you relax

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Speaker 1: your body and you slow your heart rate down. A

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Speaker 1: few years ago I put this to the test where

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Speaker 1: I actually sat right next to the bass drum of

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Speaker 1: a heavy metal band, naturally listening to that music, and

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Speaker 1: the fast pace my heart rates rocketed. My breathing was

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Speaker 1: shallow and quick and in that I tried to control

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Speaker 1: my breathing, and I had a heart rate monitor as well,

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Speaker 1: and I was able to slow it down so that

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Speaker 1: even in that high stress environment, I was able to

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Speaker 1: reach a place of equanimity and calm. And so what

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Speaker 1: I want to encourage you all to do is don't

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Speaker 1: go sit next to a base drum, right, But I

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Speaker 1: want you to take an opportunity to say, how much

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Speaker 1: can you deliberately copy a relaxed breathing pattern? Where is

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Speaker 1: there a pattern you can see? You may even breathe

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Speaker 1: in and out from watching a flower move in your garden,

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Speaker 1: a leaf moving from side to side. You may breathe

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Speaker 1: as I said, for account of four in and an

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Speaker 1: excel for more than four. Creating a pattern for your

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Speaker 1: breath to follow will lower your heart rate, lower your

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Speaker 1: breath rate, and actually give you an opportunity to cope

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Speaker 1: with the feeling that you're going through. The study went

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Speaker 1: on to say that breathing is closely linked the nervous system.

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Speaker 1: Breathing exercises, especially those that emphasize extended controlled exhalation, activate

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Speaker 1: the parasympathetic nervous system, which causes equal and opposite changes

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Speaker 1: to the stress response, says doctor Kennedy. Deep controlled breathing

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Speaker 1: with extended exhalation stimulates the vagus nerve, causing a fall

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Speaker 1: in the heart rate and blood pressure, and when practiced regularly,

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Speaker 1: feelings of calm and relaxation. I can't stress this to

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Speaker 1: you enough about how important it is to regulate are breathing,

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Speaker 1: how important it is to find a pace that works

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Speaker 1: for you in that moment. The third strategy that has

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Speaker 1: had a big impact on my life is the power

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Speaker 1: of scent, and I think that it's such an underutilized

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Speaker 1: part of managing our stress. There's a reason why spars,

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Speaker 1: why sacred places relax us, There's a reason why we

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Speaker 1: have candles because scent, and again, using that breath work

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Speaker 1: to actually presently breathe in that scent can transform how

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Speaker 1: you feel. Studies show that sense sends signals to our

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Speaker 1: limbic system, which is the sector of the brain that

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Speaker 1: controls memory and emotion. According to a twenty eleven study,

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Speaker 1: positive emotions, which can be elicited by certain fragrances, have

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Speaker 1: been proven to lower stress levels and improve overall mental outlook.

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Speaker 1: I don't know if you've ever been for a massage

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Speaker 1: and they offer you a series of sense and they

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Speaker 1: ask you which one do you gravitate towards. And it's

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Speaker 1: so easy in that moment to say, well, which one's

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Speaker 1: good for me, as opposed to you just breathing them

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Speaker 1: in and thinking, well, this one makes me feel good.

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Speaker 1: And I realized this was something that Radi did in

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Speaker 1: our home that honestly I just recommend is that Radi

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Speaker 1: will have a different diffuser and essential oil for different

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Speaker 1: spaces in our home. So whether we were in our

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Speaker 1: tiny apartment in New York or whether we're in our

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Speaker 1: home right now, different spaces have different scents. So the

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Speaker 1: kitchen has a scent, the living room has a scent,

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Speaker 1: our bedroom has a scent. And it's simply a diffuser

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Speaker 1: with a couple of drops of essential oils that transform

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Speaker 1: the environment, so as soon as you walk in, you

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Speaker 1: get the benefit of how you want to feel in

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Speaker 1: that space. Do not underestimate scent as a way of

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Speaker 1: calming you down. Maybe even carry one with you. Sometimes

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Speaker 1: I'll carry around peppermint oil with me. Sometimes I'll carry

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Speaker 1: around a lavender scent which I find really good calming,

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Speaker 1: or a sandal wood scent that I find calming simply

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Speaker 1: to inhale and excel to aid that breath work by

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Speaker 1: giving you another tool to help calm you down. Find

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Speaker 1: the scent that helps calm you. Find the scent that

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Speaker 1: helps energize you. Find the scent that helps relax you

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Speaker 1: and maybe even puts you to sleep. Don't underestimate the

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Speaker 1: power of scent. Along with that is the power of sound.

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Speaker 1: A twenty sixteen study found that music preference was the

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Speaker 1: most important factor in reducing stress levels. Listening to one

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Speaker 1: of your favorite songs or music maybe a great short

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Speaker 1: term way of dealing with stress. Often I find that

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Speaker 1: music without lyrics, music whether it's jazz, classical music, and

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Speaker 1: instrumental of just a piano or just a violin, can

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Speaker 1: be so powerful for helping us realign again with the

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Speaker 1: pace that we want to live at. So I want

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Speaker 1: you to think about scent and sound really, really effectively.

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Speaker 1: What song do you wake up to? What music do

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Speaker 1: you drive to? What music do you walk and work

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Speaker 1: out to? What music do you listen to when you

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Speaker 1: are feeling stressed? Do you remember to switch something on?

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Speaker 1: Maybe have a playlist that you've made specifically for when

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Speaker 1: you feel this way, Like when we have a playlist

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Speaker 1: for a workout. Right, you have a playlist that you

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Speaker 1: listened to in the car. What's your playlist for when

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Speaker 1: you're feeling anxious and stressed out? Design it when you're

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Speaker 1: not anxious and stressed out, and it will help you

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Speaker 1: massively when you are. And I really want to talk

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Speaker 1: to you about site visualization was a big technique I

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Speaker 1: used when I lived as a monk. I today visualize

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Speaker 1: myself going on stages before I walk on. I visualized

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Speaker 1: myself skydiving before I did that. I visualize myself going

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Speaker 1: through challenging moments in my life that are far deeper

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Speaker 1: and more high stakes than both of those that I

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Speaker 1: just talked about now. And I found that when you

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Speaker 1: live something out in a visualization, it allows you to

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Speaker 1: feel the emotions. I was talking to rather recently and

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Speaker 1: she was saying that she wanted to share something really emotional,

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Speaker 1: and she was scared when she shares it when she's

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Speaker 1: doing a talk, she may start crying. And I said

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Speaker 1: to her, first of all, that's beautiful, but I understand

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Speaker 1: you don't want to derail your whole presentation. And I

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Speaker 1: said to that, practice and when you practice, allow yourself

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Speaker 1: to cry. Allow yourself to feel so that you felt

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Speaker 1: those emotions deeply. Now when you share it, you'll be

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Speaker 1: able to not cry, but it will still be emotive

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Speaker 1: and powerful for you. And so visualization and rehearsal. Visual

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Speaker 1: rehearsal helps us deal with tough conversations, challenging moments. Maybe

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Speaker 1: an awkward, uncomfortable interaction that you need to have with someone.

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Speaker 1: Feel free to visualize not how it's going to go perfectly,

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Speaker 1: but how you're going to behave when it goes imperfectly.

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Speaker 1: I think that's the mistake we make with visualization. We

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Speaker 1: try and visualize, Oh, it's going to work out, it's

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Speaker 1: going to be amazing. I'm not recommending that. I'm recommending

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Speaker 1: you visualize what you think is going to happen and

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Speaker 1: how you're going to respond in that moment. That's what

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Speaker 1: athletes do. They visualized driving around a racetrack, They visualized

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Speaker 1: performing on the day with the stress and pressures that

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Speaker 1: come with it. And Medical News Today showed that guided

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Speaker 1: imagery GI is another type of meditation which we called visualization.

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Speaker 1: The study said that guided imagery involves mentally visualizing peaceful

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Speaker 1: scenes to promote a state of relaxation. One fifteen study

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Speaker 1: investigated the combined effects of GI and music on work

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Speaker 1: related anxiety. For this study, the researchers divided twenty participants

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Speaker 1: into two groups. One group underwent a nine week GIM program,

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Speaker 1: the other group received no treatment. Compared with the no

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Speaker 1: treatment group, the GIM group showed significant improvements in stress

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Speaker 1: management and well being. The results also showed a great

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Speaker 1: reduction in blood quarters ole levels for the GIM group.

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Speaker 1: So that's where you see the guided imagery mixing with

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Speaker 1: the music, so that now you're sparking that. So what's

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Speaker 1: really interesting for me is if you came to my tour,

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Speaker 1: you know that we crowdsourced your favorite love songs and

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Speaker 1: we played them before the show, in the middle of

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Speaker 1: the show, at the end of the show, And those

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Speaker 1: songs have got so ingrained in my mind because I

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Speaker 1: would visualized the start of the show and those songs.

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Speaker 1: Then now when I hear them, I'm back in that

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Speaker 1: place about to go on stage. I walked into a

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Speaker 1: plane the other day and they were playing the song

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Speaker 1: that I used to go on before. It was Whitney,

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Speaker 1: and literally every time I hear that song now I

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Speaker 1: feel like I'm going back on stage. My memory locks in.

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Speaker 1: And so what you want to do is create that

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Speaker 1: sound and that guided imagery around those moments in your

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Speaker 1: life that you're most stressed, whether it's giving that presentation

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Speaker 1: at work, whether it's that uncomfortable conversation. My next step

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Speaker 1: is a common one that I think you're probably aware of,

434
00:25:00,160 --> 00:25:02,080
Speaker 1: but I want you to be even more aware of.

435
00:25:02,119 --> 00:25:05,760
Speaker 1: It is know what triggers you, Know the things that

436
00:25:05,800 --> 00:25:09,760
Speaker 1: you keep inviting into your life. Become aware of the

437
00:25:09,800 --> 00:25:12,520
Speaker 1: things that you openly invite into your life that cause

438
00:25:12,600 --> 00:25:15,600
Speaker 1: you anxiety. Could be a conversation with a particular person,

439
00:25:16,080 --> 00:25:18,719
Speaker 1: could be a particular person at work that keeps reoccurring,

440
00:25:19,119 --> 00:25:21,480
Speaker 1: could be someone in your personal life. Right, what is

441
00:25:21,520 --> 00:25:24,679
Speaker 1: that trigger that you keep opening the door for that

442
00:25:24,760 --> 00:25:27,200
Speaker 1: it's time to close the door for. And if you're

443
00:25:27,200 --> 00:25:29,680
Speaker 1: scared of closing the door and looking bad and being mean,

444
00:25:29,800 --> 00:25:32,040
Speaker 1: go back and listen to the people Pleasing episode that

445
00:25:32,080 --> 00:25:34,880
Speaker 1: I did a couple of weeks ago, because that will

446
00:25:34,880 --> 00:25:37,760
Speaker 1: help guide you through that. Because it's so important to

447
00:25:37,760 --> 00:25:41,160
Speaker 1: be aware of what triggers you and limit those triggers. Right,

448
00:25:41,320 --> 00:25:44,120
Speaker 1: I know when I feel anxious, and so I've created

449
00:25:44,280 --> 00:25:47,359
Speaker 1: tools around anxiety. I have to go through regularly. I

450
00:25:47,880 --> 00:25:50,120
Speaker 1: always have to go on stage that's not going to disappear,

451
00:25:50,119 --> 00:25:52,960
Speaker 1: which means I need a routine before I go on

452
00:25:53,000 --> 00:25:55,600
Speaker 1: to stage to deal with that. Otherwise I'll never go

453
00:25:55,720 --> 00:25:59,160
Speaker 1: on stage. But get aware of the subtle things that

454
00:25:59,240 --> 00:26:01,720
Speaker 1: trigger you as well well, because those are the ones

455
00:26:01,760 --> 00:26:04,320
Speaker 1: that will trip you up if you don't figure it out.

456
00:26:05,000 --> 00:26:07,639
Speaker 1: One of my next favorite strategies is to get it

457
00:26:07,760 --> 00:26:10,520
Speaker 1: out of your head and onto your page. Write down

458
00:26:10,520 --> 00:26:12,919
Speaker 1: what you're anxious about, Write down what you're worried about,

459
00:26:13,240 --> 00:26:16,879
Speaker 1: write down, doodle, scribble whatever it means, rob words out,

460
00:26:17,119 --> 00:26:20,679
Speaker 1: circle him, whatever it is. Research shows that much like

461
00:26:20,760 --> 00:26:24,520
Speaker 1: other visually creative activities like coloring in or doing collage,

462
00:26:24,640 --> 00:26:28,040
Speaker 1: is doodlingk can help you unwind. It's thought to calm

463
00:26:28,119 --> 00:26:30,840
Speaker 1: the amygdala, the part of the brain that controls the

464
00:26:30,960 --> 00:26:34,560
Speaker 1: fight or fight response, which is linked to stress and anxiety.

465
00:26:34,920 --> 00:26:36,960
Speaker 1: So doodling while you're on the phone calls. Remember we

466
00:26:37,040 --> 00:26:38,600
Speaker 1: used to do that. We're not on phone calls anymore,

467
00:26:38,640 --> 00:26:42,480
Speaker 1: so we don't doodle. We text, So doodle away. Write

468
00:26:42,480 --> 00:26:45,840
Speaker 1: down your thoughts. And one of my favorite techniques is

469
00:26:45,880 --> 00:26:48,760
Speaker 1: an old one, but an amazing one. It's by Stephen Covey,

470
00:26:48,800 --> 00:26:51,879
Speaker 1: who wrote the book Seven Habits of Highly Effective People.

471
00:26:51,880 --> 00:26:54,960
Speaker 1: One of my favorite ones and one of the biggest

472
00:26:54,960 --> 00:26:57,600
Speaker 1: ones he talks about, is knowing what you can and

473
00:26:57,720 --> 00:27:01,840
Speaker 1: can't control. I often like putting my anxieties and worries

474
00:27:01,880 --> 00:27:05,160
Speaker 1: in those buckets of what can I control and what

475
00:27:05,200 --> 00:27:08,040
Speaker 1: can't I control, And when I start to scribble them down,

476
00:27:08,040 --> 00:27:10,159
Speaker 1: I realized, Okay, well I can't control this, but I

477
00:27:10,200 --> 00:27:13,359
Speaker 1: can control this. Let me put more energy towards it,

478
00:27:13,440 --> 00:27:16,359
Speaker 1: Let me put more focus towards it. Let me give

479
00:27:16,400 --> 00:27:20,480
Speaker 1: it more attention, because that will actually change my experience.

480
00:27:21,119 --> 00:27:23,640
Speaker 1: And my seventh and last strategy is one that you're

481
00:27:23,640 --> 00:27:26,160
Speaker 1: doing right now. Read and listen about the stuff you're

482
00:27:26,200 --> 00:27:28,840
Speaker 1: scared about. When I'm struggling with something, my number one

483
00:27:28,840 --> 00:27:30,560
Speaker 1: thing is to find the best book on it, ask

484
00:27:30,600 --> 00:27:33,199
Speaker 1: my friends about it, find the next best podcast, and

485
00:27:33,240 --> 00:27:36,240
Speaker 1: then share it with others. If you share these strategies

486
00:27:36,240 --> 00:27:39,680
Speaker 1: with others, I guarantee you're more likely to practice them.

487
00:27:39,920 --> 00:27:41,479
Speaker 1: And all I want you to do is choose the

488
00:27:41,520 --> 00:27:44,360
Speaker 1: one that resonates with you and put it into practice,

489
00:27:44,720 --> 00:27:47,240
Speaker 1: because that will make all the difference. Thank you for

490
00:27:47,280 --> 00:27:49,399
Speaker 1: listening to On Purpose make sure you leave a review

491
00:27:49,440 --> 00:27:52,879
Speaker 1: on Spotify and on Apple and on any platform you

492
00:27:52,960 --> 00:27:55,520
Speaker 1: listen to make sure you go back and listen to

493
00:27:55,640 --> 00:27:59,320
Speaker 1: any episodes that you've missed recently. I have been loving

494
00:27:59,320 --> 00:28:02,119
Speaker 1: our guest episodees and our solos, and I hope this

495
00:28:02,160 --> 00:28:13,640
Speaker 1: one served you. Thank you so much. Only a few

496
00:28:13,720 --> 00:28:17,480
Speaker 1: cars in the world go from zero to sixty in

497
00:28:17,720 --> 00:28:22,480
Speaker 1: under two seconds. Most vehicles just aren't built to accelerate

498
00:28:22,600 --> 00:28:26,399
Speaker 1: that fast, and we humans aren't built for it, either

499
00:28:26,960 --> 00:28:31,480
Speaker 1: mentally or physically. And yet that's how many of us

500
00:28:31,520 --> 00:28:36,360
Speaker 1: start our days. One moment we're sound asleep, and the

501
00:28:36,400 --> 00:28:42,160
Speaker 1: next we're wide awake, rapidly processing tons of information. And

502
00:28:42,240 --> 00:28:45,720
Speaker 1: it all has to do with these little devices we

503
00:28:45,840 --> 00:28:49,720
Speaker 1: keep a little too close at hand. The next seven

504
00:28:49,800 --> 00:28:53,440
Speaker 1: minutes are about your morning routine and what your brain

505
00:28:53,560 --> 00:29:00,760
Speaker 1: needs to succeed. I'm Jay Shehaddy. Welcome to the Daily Jay. First,

506
00:29:01,360 --> 00:29:07,000
Speaker 1: let's get centered with three deep breaths, filling up your

507
00:29:07,080 --> 00:29:19,920
Speaker 1: lungs and easing back out, inviting oxygen into your body

508
00:29:21,160 --> 00:29:32,080
Speaker 1: and calming your nervous system, gathering up your attention and

509
00:29:32,120 --> 00:29:38,600
Speaker 1: bringing it to this moment. Now, I'd like you to

510
00:29:38,680 --> 00:29:41,920
Speaker 1: imagine it's the first thing in the morning, you're still

511
00:29:41,920 --> 00:29:45,680
Speaker 1: in bed, you just woke up. You reach over and

512
00:29:45,800 --> 00:29:50,560
Speaker 1: hit a button on your nightstand. Suddenly one hundred people

513
00:29:50,840 --> 00:29:55,280
Speaker 1: barge into your bedroom begging for your attention. One of

514
00:29:55,320 --> 00:29:59,240
Speaker 1: them is explaining world events to you. One is asking

515
00:29:59,280 --> 00:30:02,000
Speaker 1: if you're going to meet that important deadline at work.

516
00:30:02,760 --> 00:30:06,840
Speaker 1: Yet another is shouting about how amazing you'd look in

517
00:30:06,960 --> 00:30:13,080
Speaker 1: some new genes. It's exhausting, overwhelming, and unpleasant. Your heart

518
00:30:13,120 --> 00:30:17,280
Speaker 1: rate spikes, your stress response is activated. Your hope for

519
00:30:17,440 --> 00:30:22,280
Speaker 1: focus today is dwindling, to say the least. You'd never

520
00:30:22,360 --> 00:30:27,240
Speaker 1: hit that button, would you, Except that's exactly what you're

521
00:30:27,240 --> 00:30:31,959
Speaker 1: doing when you begin your morning by opening up your phone,

522
00:30:32,080 --> 00:30:36,400
Speaker 1: and it causes a measurable negative impact on your brain.

523
00:30:37,640 --> 00:30:40,479
Speaker 1: So you can actually think of your mind like the

524
00:30:40,520 --> 00:30:44,400
Speaker 1: engine of a car. When you're asleep, your engine is on,

525
00:30:44,920 --> 00:30:49,520
Speaker 1: but not in gear. The brain is completely relaxed. As

526
00:30:49,560 --> 00:30:53,840
Speaker 1: you wake up, your brain shifts into first gear, slow

527
00:30:54,280 --> 00:31:00,640
Speaker 1: but starting up. It gradually shifts up, getting faster, more alert,

528
00:31:01,400 --> 00:31:04,440
Speaker 1: and as your mind enters the highway that is your day,

529
00:31:04,960 --> 00:31:11,120
Speaker 1: it kicks into high gear. Awake, aware and focused, humming

530
00:31:11,120 --> 00:31:15,040
Speaker 1: along smoothly. But if you pick up your phone. Immediately

531
00:31:15,520 --> 00:31:20,600
Speaker 1: you hijack that process, your brain jumps directly into high gear.

532
00:31:21,200 --> 00:31:24,280
Speaker 1: The same way that's bad for the performance of your car,

533
00:31:24,920 --> 00:31:29,320
Speaker 1: it's bad for your performance as well. And this isn't

534
00:31:29,400 --> 00:31:34,280
Speaker 1: just theory, this is science. Your brain actually moves through

535
00:31:34,400 --> 00:31:39,440
Speaker 1: different physical states as it wakes up. The earlier states

536
00:31:39,680 --> 00:31:45,120
Speaker 1: are associated with creativity and mindfulness. When you skip over them,

537
00:31:45,520 --> 00:31:48,960
Speaker 1: it's been shown to limit your attention and prime your

538
00:31:48,960 --> 00:31:54,640
Speaker 1: negative stress response for the whole day. Yuck, I get it.

539
00:31:55,200 --> 00:31:58,000
Speaker 1: There are a number of reasons we start our day

540
00:31:58,200 --> 00:32:02,440
Speaker 1: with a morning scroll. We're excited for some news, we're lonely.

541
00:32:02,720 --> 00:32:05,640
Speaker 1: We do it out of habit. And I'm not saying

542
00:32:05,680 --> 00:32:09,000
Speaker 1: you should stop checking your phone, but can't it wait

543
00:32:09,040 --> 00:32:13,040
Speaker 1: a few minutes. I know sometimes we have duties that

544
00:32:13,160 --> 00:32:15,880
Speaker 1: require us to be on call, and so keeping our

545
00:32:15,920 --> 00:32:19,040
Speaker 1: phone away may not be possible. But if you can

546
00:32:19,120 --> 00:32:22,720
Speaker 1: reclaim some time for your mind, it will do wonders

547
00:32:22,960 --> 00:32:26,760
Speaker 1: for the rest of your day. Just like the fastest cause,

548
00:32:27,200 --> 00:32:31,000
Speaker 1: your brain might be capable of going from zero to sixty,

549
00:32:31,640 --> 00:32:36,520
Speaker 1: but it's way better to ramp up slowly. Now, let's

550
00:32:36,640 --> 00:32:40,400
Speaker 1: downshift the gears in our mind as we close with

551
00:32:40,480 --> 00:32:46,240
Speaker 1: a meditation. Begin by getting a little more comfortable wherever

552
00:32:46,280 --> 00:32:51,720
Speaker 1: you are, gently slowing down your breath and giving your

553
00:32:51,760 --> 00:33:01,000
Speaker 1: mind permission to chill out a bit. Today, as we breathe,

554
00:33:01,560 --> 00:33:06,920
Speaker 1: we're going to consciously relax individual parts of the body,

555
00:33:08,480 --> 00:33:13,640
Speaker 1: so you'll breathe in energy and then soften on the exhale,

556
00:33:15,360 --> 00:33:29,280
Speaker 1: releasing tension. Let's start with your brow inhaling deeply and exhaling,

557
00:33:31,040 --> 00:33:43,720
Speaker 1: letting any tightness go. Now your eyelids, relaxing them as

558
00:33:43,760 --> 00:33:56,640
Speaker 1: you breathe out on this breath, seeing if you can

559
00:33:56,760 --> 00:34:12,080
Speaker 1: loosen your jaw now, dropping your shoulders, moving your attention

560
00:34:13,000 --> 00:34:22,160
Speaker 1: to your hands and allowing them to fully unclench and unwind.

561
00:34:28,160 --> 00:34:35,880
Speaker 1: The next few moments are yours to release tension wherever

562
00:34:35,920 --> 00:34:48,080
Speaker 1: you want. And now let's open it up. Reflect on

563
00:34:48,120 --> 00:34:54,359
Speaker 1: your standard morning routine. What do you typically do as

564
00:34:54,360 --> 00:35:00,920
Speaker 1: soon as you wake up? Are you going zero to

565
00:35:01,040 --> 00:35:09,279
Speaker 1: sixty or are you slowly shifting gears? How could you

566
00:35:09,480 --> 00:35:16,319
Speaker 1: change things to benefit your brain? I know it may

567
00:35:16,360 --> 00:35:19,600
Speaker 1: take some time to alter your habits, but there's no

568
00:35:19,760 --> 00:35:24,720
Speaker 1: pressure to overhaul things immediately. Just make sure you stay

569
00:35:24,760 --> 00:35:28,520
Speaker 1: aware and stay on the right track. I'll see you

570
00:35:28,520 --> 00:35:31,200
Speaker 1: again tomorrow. Thank you so much for joining