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

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<v Speaker 1>If you're watching right now, it means to me that

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<v Speaker 1>you're ready for a reset. You're ready for a clean out,

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<v Speaker 1>You're ready for a refocus. Maybe you're like Jay, I

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<v Speaker 1>just need to press that reset button so that I

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<v Speaker 1>can restart and focus in the direction I want to go.

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<v Speaker 1>I have used each of these habits to reset when

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<v Speaker 1>I've been tired, low on energy, feeling no momentum, and

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<v Speaker 1>feeling no motivation, And I have no idea how anyone

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<v Speaker 1>functions without them. In seven days, you notice that these

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<v Speaker 1>habits don't fight your life. They fit inside it. Each

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<v Speaker 1>one meets you in the exact moment your mind starts

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<v Speaker 1>to spiral. They don't demand more time, They reclaim the

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<v Speaker 1>time your stress is already stealing. Small habits don't just

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<v Speaker 1>change your days, they change the way your days feel.

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<v Speaker 1>The number one health and wellness podcast, Jay Sety Jay

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<v Speaker 1>Setya set I have no idea how people get through

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<v Speaker 1>their day without these habits. We all experience so much

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<v Speaker 1>stress every day, whether you're running late for work, or

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<v Speaker 1>a family member is creating drama, or you just had

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<v Speaker 1>a falling out with a friend. These habits help you

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<v Speaker 1>emotionally regulate no matter where you are. You can do

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<v Speaker 1>these in bed, at home, in the car, on a

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<v Speaker 1>bus or train, even in the bathroom. Number one breath work,

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<v Speaker 1>specifically the three breath reset. We've all heard about breathing.

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<v Speaker 1>We've all talked about breathing, but we don't realize the

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<v Speaker 1>value it actually offers. I remember my first day amongk

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<v Speaker 1>school when I saw a young monk teaching younger monks

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<v Speaker 1>and I was observing from afar. I then spoke to

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<v Speaker 1>him afterwards, and I asked him what he was teaching.

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<v Speaker 1>He said it was their first day of school. And

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<v Speaker 1>I said, well, what did you teach them on your

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<v Speaker 1>first day of school? He said, well, what did you

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<v Speaker 1>learn on your first day of school? I said, I

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<v Speaker 1>think we learned like one, two, three or ABC, I

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<v Speaker 1>can't even remember. He said, well, I was teaching them

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<v Speaker 1>how to breathe. And I said, wow, that's incredible. And

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<v Speaker 1>he said to me, this ten year old, eleven year

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<v Speaker 1>old monk, He said, to me, when you're happy, what

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<v Speaker 1>changes your breath. When you're sad, what changes your breath?

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<v Speaker 1>When you're stressed, what changes your breath? He said? Your

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<v Speaker 1>breath is connected to every emotion you experience in life.

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<v Speaker 1>Your breath is the only thing that stays with you,

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<v Speaker 1>from the moment you're born to the moment you die.

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<v Speaker 1>Your country you live in change, your family changes, your

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<v Speaker 1>friend will change, but your breath is always there with you.

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<v Speaker 1>He said to me. If you learn to master your breath,

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<v Speaker 1>you master your life. We undervalue how useful our breath

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<v Speaker 1>is in managing emotion, in regulating stress. He is when

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<v Speaker 1>to use this trick when your phone buzzes with a

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<v Speaker 1>message that makes your stomach drop, when you're stuck in

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<v Speaker 1>traffic and you're already late, when you're about to say

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<v Speaker 1>something you will regret. Here's what I want you to do.

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<v Speaker 1>Take three deliberate breaths, in for four seconds and out

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<v Speaker 1>for six. The long exhales stimulate the vagus nerve, lowering

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<v Speaker 1>heart rate and cortisol. It's the biological equivalent of hitting

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<v Speaker 1>save before your emotions crash the file and I know

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<v Speaker 1>what you're thinking. Do you have heard it before three

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<v Speaker 1>deep breaths? It didn't solve the problem. I still had

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<v Speaker 1>an argument with my partner. Here's the reality. It doesn't

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<v Speaker 1>fix the problem. It fixes the state you're in while

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<v Speaker 1>facing the problem running late for work. Take a deep breath,

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<v Speaker 1>stuck in traffic, Take a deep breath. Disagreement with your partner.

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<v Speaker 1>Take deep breath an email you can't stop rereading. Take

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<v Speaker 1>a deep breath when you're blamed for something small or

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<v Speaker 1>ignored for something big. Take a deep breath when the

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<v Speaker 1>phone doesn't buzz, when the message doesn't come, when the

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<v Speaker 1>plans fall apart. Take a deep breath when you're halfway

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<v Speaker 1>through explaining yourself and realize you don't need to. Take

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<v Speaker 1>a deep breath. When you feel like you're falling behind,

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<v Speaker 1>falling short, or just falling apart. Take a deep breath

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<v Speaker 1>because that breath is a border between reaction and response,

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<v Speaker 1>between who you were a second ago and who you

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<v Speaker 1>still have time to be. You don't need to fix

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<v Speaker 1>the moment. You just need to pause inside it. Think

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<v Speaker 1>about all the times you've said something you didn't mean.

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<v Speaker 1>Think about all the times you've looked back on a

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<v Speaker 1>moment and thought to yourself, I could have done that better.

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<v Speaker 1>That breath allows you the ability to make something out

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<v Speaker 1>of a bad situation. It is bad. The breath doesn't

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<v Speaker 1>make it better. You are late. The breath doesn't make

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<v Speaker 1>it better. It just allows you to not make more mistakes.

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<v Speaker 1>It stops you from taking things down the wrong angle.

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<v Speaker 1>Breath work, to me has been my companion. Whether I'm

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<v Speaker 1>about to go on stage and I'm nervous, or when

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<v Speaker 1>I'm running late and in the back of an uber

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<v Speaker 1>and i know I'm going to be late for this meeting.

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<v Speaker 1>That's really important, all the way through to when I

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<v Speaker 1>feel like I'm having an argument with someone I care about,

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<v Speaker 1>or even someone that's new to my life. It's really powerful.

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<v Speaker 1>Even if you think about working out what allows you

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<v Speaker 1>to lift more your breath right, what allows you to

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<v Speaker 1>function when you're running your breath. If you think about athletes,

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<v Speaker 1>they can run for the amount of time they can

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<v Speaker 1>and exect the end they can because they monitor their breath.

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<v Speaker 1>If you think about singers who hit incredible notes, musicians

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<v Speaker 1>you play wind instruments, they can hit those because of

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<v Speaker 1>the control of their breath. So much beauty and life

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<v Speaker 1>exists because of the control of our breath. Even if

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<v Speaker 1>you look at boxes, they can hit with more energy,

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<v Speaker 1>more precision when they master their breath. Breath is the

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<v Speaker 1>single most underestimated tool and asset that each and everyone

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<v Speaker 1>was gifted with since the moment we were born. It

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<v Speaker 1>can manage stress, give you energy, refocus you, make you present.

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<v Speaker 1>If you invest in one habit this month, this year,

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<v Speaker 1>focus on breathing. It will change the way you sleep,

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<v Speaker 1>change the way you work out, change the way you eat.

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<v Speaker 1>It's such an undervalued part of human life, and you

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<v Speaker 1>don't have to pay for it, and it's easy to learn.

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<v Speaker 1>Breathe in for four and out for six to start

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<v Speaker 1>Number two. Morning light. No scroll when you're already scrolling

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<v Speaker 1>before you've even left bed. Here's how it works. Go outside,

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<v Speaker 1>outside of your doorway, outside, onto the lawn, outside, onto

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<v Speaker 1>your back, tiny balcony, whatever it is, even just a window,

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<v Speaker 1>for two to five minutes, expose yourself to natural light.

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<v Speaker 1>Morning sunlight aligns your circadian rhythm. This is chronobiology in practice.

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<v Speaker 1>Your body clock resets through your eyes. Why does this matter?

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<v Speaker 1>You stop starting the day in comparison and chaos. Light

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<v Speaker 1>before screens tells your brain it's morning, not a crisis.

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<v Speaker 1>Think about this. Most of us don't wake up to light.

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<v Speaker 1>We wake up to sound, and that sound is usually

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<v Speaker 1>an alert or an alarm. Now let's talk about those

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<v Speaker 1>two words. You need an alert when you need to

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<v Speaker 1>be jolted, You need an alarm. When there's an emergency.

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<v Speaker 1>Every day we wake up in a state of emergency

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<v Speaker 1>because we wake up to an alarm. The alarm triggers

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<v Speaker 1>you to wake up with stress, with pressure, maybe even

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<v Speaker 1>feeling tight chested, and all of a sudden, you grab

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<v Speaker 1>your phone in that moment, and now you have everyone

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<v Speaker 1>telling you what you didn't do yesterday, what you've got

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<v Speaker 1>to do today, and what you forgot to do last week.

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<v Speaker 1>We start our days at zero if you slept well,

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<v Speaker 1>and now when you pick up your phone you've added news,

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<v Speaker 1>negativity and notifications. You're at a minus three and then

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<v Speaker 1>you add noise to it minus four. For the rest

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<v Speaker 1>of your day, you're simply trying to climb up back

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<v Speaker 1>to zero. And you may be saying, Jay, I don't

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<v Speaker 1>live in a sunny climate outdoors being in the light right,

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<v Speaker 1>just being exposed to it. Remember the sun and the

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<v Speaker 1>moon and the darkness and the light with the way

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<v Speaker 1>we knew whether it was night and day. And that's

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<v Speaker 1>how we function today. We work in the night and

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<v Speaker 1>sleep in the day. But before we followed that natural rhythm,

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<v Speaker 1>the alignment you create when you don't look at your

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<v Speaker 1>phone first thing in the morning, just for five minutes.

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<v Speaker 1>Just for five minutes, your brain actually has the time

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<v Speaker 1>to warm up. What's incredible is that ancient traditions of

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<v Speaker 1>India talk about the practice of Surya Namashkar, which translates

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<v Speaker 1>to sun salutations to salute the sun. This is how

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<v Speaker 1>people started their day. It was a ritual, a practice.

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<v Speaker 1>Today science has proved that starting your day off with

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<v Speaker 1>sunlight is great for your circadian rhythm. Don't underestimate this

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<v Speaker 1>free opportunity to start your day better than stress. I

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<v Speaker 1>want to feel better, to have more energy and more

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<v Speaker 1>first order. Cheers to your daily mood boost number three.

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<v Speaker 1>I call this the two minute tidy. Maybe after a

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<v Speaker 1>long zoom call, when your desk looks like a crime scene,

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<v Speaker 1>Maybe when you feel emotionally cluttered but don't know why.

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<v Speaker 1>Here's how it works. Pick one small zone, your counter,

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<v Speaker 1>your bag, your inbox, and give it two clean minutes.

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<v Speaker 1>Visible order creates internal order. Small actions restore a sense

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<v Speaker 1>of control and dopamine flow. And here's why it matters.

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<v Speaker 1>When life feels messy, your environment becomes your mirror. Straight

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<v Speaker 1>in the mirror, the reflection follows. Right. If you looked

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<v Speaker 1>into a mirror and it was slightly tilted, or you

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<v Speaker 1>have one of those ones that kind of move back

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<v Speaker 1>and forth, you're not getting an accurate reflection. That's what

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<v Speaker 1>your space can feel like. You notice how clearing your

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<v Speaker 1>space empties your mind. How when you can't focus on

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<v Speaker 1>your work. If you clear your space, your thoughts kind

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<v Speaker 1>of get clearer in order. If you can't focus on

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<v Speaker 1>your work. Clear your space if you can't hear your

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<v Speaker 1>own thoughts. Clear your space when everything feels heavy for

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<v Speaker 1>no clear reason. Clear your space when your move dips

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<v Speaker 1>but nothing's wrong. Clear your space when the day feels stale,

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<v Speaker 1>when your mind feels stuck, when your energy won't move,

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<v Speaker 1>Clear your space when you don't know what you need.

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<v Speaker 1>Start by creating room to find out. Wipe the counter,

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<v Speaker 1>fold the blanket, open the window, let light in, let

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<v Speaker 1>air in, Let you back in. Because your space is

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<v Speaker 1>an echo of your mind, cluttered rooms equal cluttered thoughts.

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<v Speaker 1>You can't always control what's happening in side you, but

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<v Speaker 1>you can shape what's around you. Every time you clear

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<v Speaker 1>your space, you tell your brain we're safe now. Every

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<v Speaker 1>surface you clear gives your mind permission to breathe. When

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<v Speaker 1>I was in the monastery, i learned this statement that

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<v Speaker 1>I want to share with you that changed my life.

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<v Speaker 1>Location has energy, time has memory. When you do something

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<v Speaker 1>in the space every day, it carries the energy, and

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<v Speaker 1>when you do something at the same time every day,

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<v Speaker 1>it carries the memory. But sometimes our space is where

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<v Speaker 1>we spend a lot of time, get clutted. We eat

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<v Speaker 1>where we're meant to sleep. We sleep where we're meant

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<v Speaker 1>to work, and we work where we're meant to eat.

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<v Speaker 1>The energy is disorganized, and so is the space. No wonder,

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<v Speaker 1>you can't focus on that table. No wonder, you can't

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<v Speaker 1>sleep in bed because the things that are around it,

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<v Speaker 1>the space that's created, the energy that it holds, doesn't

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<v Speaker 1>allow for that rest or that focus. Two minute tidy.

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<v Speaker 1>We always say to ourselves, Oh, I'll do it on

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<v Speaker 1>the weekend. Oh I need to find that one day

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<v Speaker 1>to fix that space. I'll clean the whole house on

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<v Speaker 1>the weekend. Two minute tidy. Just sort your desk out.

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<v Speaker 1>You'll full focused, You'll be ready. Two minute tidy. Just

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<v Speaker 1>put the dovet right, You'll be ready. Two minute tidy

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<v Speaker 1>will solve so many challenges in your life. Give it

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<v Speaker 1>a go. Number four the gratitude text. Here's when to

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<v Speaker 1>use it. When you're lonely scrolling on social media, send

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<v Speaker 1>a text instead. When you feel unseen, undervalued, or quietly

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<v Speaker 1>angry at everyone, send a gratitude text instead. Here's how

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<v Speaker 1>it works. Send one genuine message, no longer essay, just

0:14:40.440 --> 0:14:44.080
<v Speaker 1>a few honest words. Hey, I just wanted to say

0:14:44.200 --> 0:14:49.240
<v Speaker 1>I appreciate you. Studies show that gratitude boost serotonin and

0:14:49.320 --> 0:14:54.960
<v Speaker 1>strengthens emotional bonds. Here's how gratitude works. It shifts attention

0:14:55.400 --> 0:14:59.080
<v Speaker 1>from what's missing to what's present. In a world of

0:14:59.160 --> 0:15:04.240
<v Speaker 1>constant compari, gratitude is rebellion. Did someone hold the door

0:15:04.280 --> 0:15:08.400
<v Speaker 1>open for you? Say thank you? Did your coffee taste

0:15:08.480 --> 0:15:12.720
<v Speaker 1>exactly right this morning? Say thank you? Did a friend

0:15:12.720 --> 0:15:16.400
<v Speaker 1>text you just to check in? Say thank you? Did

0:15:16.400 --> 0:15:19.080
<v Speaker 1>you wake up next to someone you love or simply

0:15:19.160 --> 0:15:22.640
<v Speaker 1>wake up at all? Say thank you when the sky

0:15:22.720 --> 0:15:26.320
<v Speaker 1>looks ordinary but the air feels kind. Say thank you

0:15:27.000 --> 0:15:31.000
<v Speaker 1>when plans fall through but peace shows up instead. Say

0:15:31.080 --> 0:15:34.240
<v Speaker 1>thank you when the lesson hurt, but it taught you

0:15:34.320 --> 0:15:39.200
<v Speaker 1>something true. Say thank you when nothing special happened, but

0:15:39.280 --> 0:15:43.520
<v Speaker 1>nothing terrible did either. Say thank you. Say thank you,

0:15:43.560 --> 0:15:47.520
<v Speaker 1>and it's easy say thank you, and it's hard. Say

0:15:47.560 --> 0:15:50.720
<v Speaker 1>thank you when you have enough, and especially when you

0:15:50.880 --> 0:15:54.880
<v Speaker 1>think you don't. Because gratitude doesn't change what you have,

0:15:55.920 --> 0:15:59.840
<v Speaker 1>it changes how you see what you have. Every time

0:15:59.880 --> 0:16:03.320
<v Speaker 1>you say thank you, you remind your mind that not

0:16:03.520 --> 0:16:08.360
<v Speaker 1>everything is missing. And every time you forget, life waits

0:16:08.400 --> 0:16:12.440
<v Speaker 1>patiently to show you something else to be grateful for.

0:16:13.040 --> 0:16:16.640
<v Speaker 1>I know gratitude sounds soft. I know it sounds weak,

0:16:17.640 --> 0:16:20.800
<v Speaker 1>but studies show that when you're present in gratitude, you

0:16:20.840 --> 0:16:23.560
<v Speaker 1>can't be anywhere else. If you're having an anxious thought,

0:16:23.920 --> 0:16:26.320
<v Speaker 1>replace it with a grateful one. If you're having a

0:16:26.360 --> 0:16:30.360
<v Speaker 1>worry field thought, have it replaced with a thankful one.

0:16:30.920 --> 0:16:34.680
<v Speaker 1>You can't live in both places at once. It's an incredible,

0:16:34.720 --> 0:16:38.800
<v Speaker 1>incredible trick of the mind. Write a two minute message

0:16:39.200 --> 0:16:42.480
<v Speaker 1>to one person personally, one person professionally, and if you

0:16:42.560 --> 0:16:46.960
<v Speaker 1>can be expressive, be specific, and be personal. If you

0:16:47.000 --> 0:16:50.000
<v Speaker 1>get a message that just says thank you, that's nice.

0:16:50.360 --> 0:16:52.560
<v Speaker 1>But if you get a message that says, thank you

0:16:52.760 --> 0:16:57.560
<v Speaker 1>so much for taking care of my friend when they

0:16:57.560 --> 0:16:59.920
<v Speaker 1>were visiting, and I just want you to know that

0:17:00.040 --> 0:17:04.119
<v Speaker 1>they felt really loved and cared for, you're allowing that

0:17:04.200 --> 0:17:08.040
<v Speaker 1>opportunity for that person to repeat that behavior. When you

0:17:08.119 --> 0:17:13.040
<v Speaker 1>reward something, that person will repeat it. We reward drama

0:17:13.119 --> 0:17:16.760
<v Speaker 1>by paying it too much attention. We reward stress by

0:17:16.760 --> 0:17:21.800
<v Speaker 1>paying it too much attention. Let's reward good behavior, even

0:17:21.800 --> 0:17:25.080
<v Speaker 1>if it's small. When you notice it, you'll notice it more.

0:17:25.760 --> 0:17:30.399
<v Speaker 1>Number five the twenty second cold rinse. I know what

0:17:30.440 --> 0:17:32.480
<v Speaker 1>you're thinking, jay I don't want to get in the cold.

0:17:32.640 --> 0:17:35.760
<v Speaker 1>It's gonna hurt, it's terrible. Here's when to try it.

0:17:36.800 --> 0:17:39.760
<v Speaker 1>When you finish your shower, just right at the end

0:17:39.800 --> 0:17:42.320
<v Speaker 1>of your shower, the last thirty seconds is a great

0:17:42.320 --> 0:17:44.679
<v Speaker 1>place to do it. Whatever time you shower, when you're

0:17:44.760 --> 0:17:47.359
<v Speaker 1>hitting an energy slump, it's a great time to give

0:17:47.400 --> 0:17:49.960
<v Speaker 1>it a go when you're anxious before a big meeting

0:17:50.080 --> 0:17:51.800
<v Speaker 1>or a call. And by the way, it can't just

0:17:51.800 --> 0:17:54.399
<v Speaker 1>be cold water on your face. You don't need to

0:17:54.440 --> 0:17:56.800
<v Speaker 1>get in the shower if you're at work when you

0:17:56.840 --> 0:17:58.920
<v Speaker 1>need a reset but you can't take a break, it's

0:17:58.920 --> 0:18:02.639
<v Speaker 1>a great reset. Here's how it works. In the morning

0:18:02.760 --> 0:18:06.560
<v Speaker 1>or the evening and your shower with twenty seconds of

0:18:06.600 --> 0:18:12.040
<v Speaker 1>cold water that shop floods the body with norapinephrine, sharpening

0:18:12.119 --> 0:18:18.119
<v Speaker 1>focus and mood for hours. Cold exposure activates resilient circuits,

0:18:18.560 --> 0:18:23.160
<v Speaker 1>a microdose of discomfort that trains your brain for bigger stress.

0:18:24.000 --> 0:18:29.520
<v Speaker 1>Here's why it matters. You start teaching yourself discomfort isn't danger.

0:18:30.600 --> 0:18:35.280
<v Speaker 1>I can do uncomfortable things. This one belief, this affirmation,

0:18:35.800 --> 0:18:39.800
<v Speaker 1>I can do uncomfortable things. When you prove that to

0:18:39.920 --> 0:18:43.440
<v Speaker 1>yourself in the morning with twenty seconds of cold. You

0:18:43.520 --> 0:18:46.840
<v Speaker 1>come out of there with so much confidence, so much clarity,

0:18:47.280 --> 0:18:50.080
<v Speaker 1>ready to hit the day. It doesn't make the day better,

0:18:50.480 --> 0:18:53.320
<v Speaker 1>it gives you the inner confidence of dealing with the

0:18:53.359 --> 0:18:56.159
<v Speaker 1>stresses that your day will throw at you better. And

0:18:56.200 --> 0:19:01.200
<v Speaker 1>it's just twenty seconds. Number six, the one sentence journal.

0:19:01.680 --> 0:19:03.600
<v Speaker 1>You might have heard about journaling before, but I feel

0:19:03.600 --> 0:19:05.719
<v Speaker 1>a lot of us struggle with it. You struggle with,

0:19:05.880 --> 0:19:07.760
<v Speaker 1>well what do I write about? Every day? You struggle

0:19:07.800 --> 0:19:09.720
<v Speaker 1>with like, how much do I write? Oh my god,

0:19:09.720 --> 0:19:12.440
<v Speaker 1>there's three pages here. I've only got three paragraphs, maybe

0:19:12.480 --> 0:19:15.320
<v Speaker 1>even less, three lines. I want you to try the

0:19:15.359 --> 0:19:18.679
<v Speaker 1>one sentence journal. Here's when to use it when you're

0:19:18.720 --> 0:19:23.440
<v Speaker 1>lying in bed, replaying conversations or worrying about tomorrow, when

0:19:23.480 --> 0:19:27.200
<v Speaker 1>your thoughts feel heavier than your day really was. Here's

0:19:27.200 --> 0:19:32.960
<v Speaker 1>how it works. Write one line. Today. I noticed that's it.

0:19:33.520 --> 0:19:39.040
<v Speaker 1>This simple cognitive reappraisal helps your brain file away experience

0:19:39.600 --> 0:19:42.960
<v Speaker 1>instead of looping it. Here's why it matters. Your brain

0:19:43.000 --> 0:19:47.320
<v Speaker 1>doesn't need a perfect ending to rest, it just needs closure.

0:19:47.760 --> 0:19:51.600
<v Speaker 1>Today I noticed that gratitude isn't a grand gesture. It's

0:19:51.600 --> 0:19:55.320
<v Speaker 1>a glance you decide to linger on tomorrow. I'll notice

0:19:55.359 --> 0:19:58.960
<v Speaker 1>something else. The way someone laughs, the shape of the moon,

0:19:59.560 --> 0:20:05.840
<v Speaker 1>the way life keeps offering tiny miracles disguised as ordinary moments. Today,

0:20:05.840 --> 0:20:08.200
<v Speaker 1>I noticed how quiet the morning is before I look

0:20:08.200 --> 0:20:11.200
<v Speaker 1>at my phone. Today, I noticed how good the first

0:20:11.280 --> 0:20:15.480
<v Speaker 1>sip of tea was when I'm not multitasking through it. Today,

0:20:15.480 --> 0:20:18.199
<v Speaker 1>I noticed the barista knew my name and that it

0:20:18.240 --> 0:20:21.800
<v Speaker 1>made me smile more than I expected. Today, I noticed

0:20:21.800 --> 0:20:25.320
<v Speaker 1>my friend's laugh on a voice note they sent to me. Today,

0:20:25.400 --> 0:20:28.840
<v Speaker 1>I noticed a song I've played a hundred times and

0:20:28.960 --> 0:20:32.679
<v Speaker 1>still makes me feel something. Today, I noticed I complain

0:20:32.760 --> 0:20:36.320
<v Speaker 1>about the weather no matter what it's doing. Today, I

0:20:36.400 --> 0:20:39.239
<v Speaker 1>noticed how nice it felt when someone asked how I

0:20:39.480 --> 0:20:43.479
<v Speaker 1>was and really waited for the answer. Today I noticed

0:20:43.480 --> 0:20:46.520
<v Speaker 1>how much of life happens while I'm staring at a screen.

0:20:47.280 --> 0:20:50.920
<v Speaker 1>It's not profound, Just practice the practice of looking up

0:20:51.320 --> 0:20:55.600
<v Speaker 1>instead of scrolling down, of paying attention before life becomes

0:20:55.680 --> 0:21:00.479
<v Speaker 1>background noise, of realizing that small moments don't stay small

0:21:01.040 --> 0:21:04.760
<v Speaker 1>unless you ignore them. The truth is noticing won't fix

0:21:04.800 --> 0:21:08.080
<v Speaker 1>your life, but it will remind you that it's already

0:21:08.119 --> 0:21:11.640
<v Speaker 1>happening right now, in the middle of your ordinary day.

0:21:12.440 --> 0:21:16.720
<v Speaker 1>Number seven, the thirty second future you check in. Here's

0:21:16.720 --> 0:21:19.040
<v Speaker 1>when to use it. When you're about to say yes

0:21:19.080 --> 0:21:22.280
<v Speaker 1>to something you don't want to do, when you're debating

0:21:22.359 --> 0:21:26.160
<v Speaker 1>one more drink, one more scroll, or one more online order.

0:21:26.720 --> 0:21:30.639
<v Speaker 1>Here's how it works. Pause and ask, will future me

0:21:31.320 --> 0:21:36.040
<v Speaker 1>thank me for this? That question activates the prefrontal cortex,

0:21:36.359 --> 0:21:40.880
<v Speaker 1>the rational part of the brain, interrupting impulse circuits. Here's

0:21:40.880 --> 0:21:45.280
<v Speaker 1>why it matters. It reminds you that discipline isn't self denial,

0:21:45.840 --> 0:21:50.240
<v Speaker 1>it's self respect delayed by twenty four hours. Will future

0:21:50.320 --> 0:21:54.440
<v Speaker 1>me thank me for hitting snooze again, or getting up

0:21:54.480 --> 0:21:57.640
<v Speaker 1>and taking care of the day before I get behind?

0:21:58.280 --> 0:22:01.320
<v Speaker 1>Will future me thank me for saying yes to everything?

0:22:02.320 --> 0:22:06.360
<v Speaker 1>Or for finally saying no and sticking to it. Will

0:22:06.400 --> 0:22:09.560
<v Speaker 1>future me thank me for spending money to feel better,

0:22:10.520 --> 0:22:14.040
<v Speaker 1>or for saving it so I can actually be better later?

0:22:14.880 --> 0:22:17.480
<v Speaker 1>Will future me thank me for sending that message in

0:22:17.560 --> 0:22:22.600
<v Speaker 1>anger or for breathing before replying. Will future me thank

0:22:22.680 --> 0:22:26.480
<v Speaker 1>me for scrolling through other people's lives or for living

0:22:26.480 --> 0:22:31.240
<v Speaker 1>my own for a few quiet minutes. So before you decide,

0:22:31.280 --> 0:22:35.600
<v Speaker 1>before you speak, before you spend, before you scroll, ask

0:22:36.080 --> 0:22:42.000
<v Speaker 1>once softly, will future me thank me for this in

0:22:42.080 --> 0:22:46.240
<v Speaker 1>seven days. You'll notice these habits don't fight your life,

0:22:46.680 --> 0:22:49.320
<v Speaker 1>they fit inside it. Each one meets you in the

0:22:49.400 --> 0:22:53.360
<v Speaker 1>exact moment your mind starts to spiral. They don't demand

0:22:53.440 --> 0:22:57.920
<v Speaker 1>more time, They reclaim the time your stress is already stealing.

0:22:58.480 --> 0:23:02.600
<v Speaker 1>Small habits don't just change your days, they change the

0:23:02.680 --> 0:23:06.439
<v Speaker 1>way your days feel. If you love this episode, you

0:23:06.520 --> 0:23:10.040
<v Speaker 1>will also love my interview with Charles Douhig on how

0:23:10.080 --> 0:23:13.879
<v Speaker 1>to hack your brain, change any habit effortlessly, and the

0:23:14.000 --> 0:23:17.639
<v Speaker 1>secret to making better decisions. Look, am I hesitating on

0:23:17.680 --> 0:23:20.200
<v Speaker 1>this because I'm scared of making the choice because I'm

0:23:20.240 --> 0:23:22.320
<v Speaker 1>scared of doing the work, Or am I sitting with

0:23:22.400 --> 0:23:25.000
<v Speaker 1>this because it just doesn't feel right yet