Speaker 1: When you're feeling stressed and your head is spinning. Tried
Speaker 1: this out because the Journal of Psychology in twenty twenty
Speaker 1: found that mindfulness reduces anxiety by up to fifty eight percent.
Speaker 1: Imagine if you were fifty eight percent less anxious. The
Speaker 1: number one health and wellness podcast, Say Sety Jay set
Speaker 1: Jay Sious, Hey, thank you so much for coming back
Speaker 1: to on Purpose to listen, learn and grow today's episode.
Speaker 1: As you know, it is all about finding that reset,
Speaker 1: finding that deep rest, that boost that we so need.
Speaker 1: Let me start by asking you a question, when was
Speaker 1: the last time you truly felt rested, That you truly
Speaker 1: felt relaxed, he felt free, not just sleep, but real,
Speaker 1: genuine rest, that low heart rate, that calm, that deep breath. Naturally,
Speaker 1: I want you to try and lock into it right now.
Speaker 1: In hell and exhal we all need rest, But in
Speaker 1: our hustle centric culture, it's become harder and harder to
Speaker 1: find deep rest, and in our stressful schedule, it can
Speaker 1: be so manic to try and find rest or a
Speaker 1: boost of energy even in the day. It's become so
Speaker 1: hard that in the United States, a significant number of
Speaker 1: workers don't fully utilize their annual paid vacation time. According
Speaker 1: to a twenty twenty four study, sixty two percent of
Speaker 1: Americans with paid time off did not use all their
Speaker 1: vacation days, with five point five percent not taking any
Speaker 1: time off at all. Access to paid vacation varies across
Speaker 1: different sectors. In twenty twenty four, eighty eight percent of
Speaker 1: full time employees had access to paid vacation, whereas only
Speaker 1: forty percent of part time employees had the same benefit.
Speaker 1: But here's the interesting part. The underutilization of vacation time
Speaker 1: is often attributed to workplace culture. A Pew Reset Center
Speaker 1: survey found that more than four in ten US workers
Speaker 1: don't take all their paid time off, with reasons including
Speaker 1: concerns about falling behind at work or feeling guilty about
Speaker 1: co workers taking on additional work. And this, my friend, obviously,
Speaker 1: highlights the importance of encouraging a healthy work life balance
Speaker 1: and promoting the use of earned vacation time to support
Speaker 1: employee wellbeing. Now here's the top line. We all need vacations,
Speaker 1: we all need breaks, and I encourage you to take
Speaker 1: those and at the same time, in this episode, I
Speaker 1: want to give you practical, actionable steps to find that break,
Speaker 1: find that relief in the every day while you're building
Speaker 1: up and waiting for that vacation. It's so important to
Speaker 1: find that rest in your day. We all know that
Speaker 1: there's a big impact and correlation between daily rest and productivity,
Speaker 1: mental health, and physical health. Harvard Business Review in twenty
Speaker 1: nineteen found that regular breaks increase productivity and creativity by
Speaker 1: up to forty percent. Just think about that for a second.
Speaker 1: If you were forty percent more productive and more creative,
Speaker 1: what could you achieve? What would the difference be in
Speaker 1: your output? What would the quality of your output be?
Speaker 1: That's nearly half more productive and creative. You could save
Speaker 1: half the time that you spend struggling, feeling overworked, feeling overwhelmed,
Speaker 1: feeling stressed, to actually be more effective. Right, Think about that?
Speaker 1: Forty percent more productive and creative. And according to the
Speaker 1: American Psychological Association, just fifteen to twenty minutes of daily
Speaker 1: rest can reduce stress hormones significantly, just fifteen to twenty minutes. But,
Speaker 1: as I said earlier, we're blocked by something. We're blocked
Speaker 1: by the shame and guilt. Do we deserve rest? Have
Speaker 1: we earned it? Have we done enough? We're worried that
Speaker 1: our coworkers may take on more work, and some of
Speaker 1: us are worried that when they travel, we take on
Speaker 1: more work. So we're blocked by these ideas, these mindsets
Speaker 1: that we've created, that we need to let go of,
Speaker 1: that we need to push away, because without rest, without recovery,
Speaker 1: it's extremely, extremely difficult to make a difference. So imagine
Speaker 1: if fifteen to twenty minutes a day could change everything,
Speaker 1: And imagine if you had forty percent more creativity and productivity.
Speaker 1: What could you achieve? But where does that pressure come from?
Speaker 1: The fact that we think we need to achieve rest
Speaker 1: is the challenge, that's the problem. The fact that we
Speaker 1: believe we need to earn rest. Rest is not something
Speaker 1: you earn, it's something you need. It's something you actually need.
Speaker 1: It's almost like saying, does your phone get charged and
Speaker 1: it's earned the charge. No, it's used energy and therefore
Speaker 1: it needs to charge. You don't look at your phone
Speaker 1: and say you've earned a recharge today. You've deserved a
Speaker 1: refuel today. You've worked for it. Right, you've worked so
Speaker 1: hard today, I'm gonna put you on charge. No, we
Speaker 1: know that our phone needs charging. We're aware that our
Speaker 1: phone needs recovery. We're aware that our phone needs an
Speaker 1: update or a refuel, or whatever it may be, but
Speaker 1: so many of us will spend so much time and
Speaker 1: energy feeling shameful and guilty for giving ourselves a break,
Speaker 1: for giving ourselves a moment of rest or recovery. I
Speaker 1: want you to remove that guilt. I want you to
Speaker 1: remove that shame. You don't deserve rest, you didn't earn it.
Speaker 1: You need it. Your body physically needs it, your mind
Speaker 1: mentally needs it, your soul spiritually needs it, your emotions
Speaker 1: need it. Right, we actually need it. So I want
Speaker 1: to start there, and I want you to almost repeat
Speaker 1: after me. Rest is something I need, not something I
Speaker 1: need to earn. Rest is something I need, not something
Speaker 1: I need to earn. Rest is something my body needs,
Speaker 1: not something I need to earn. We need to get really,
Speaker 1: really clear on that, because when we get clear on that,
Speaker 1: we don't cancel our vacations, we don't skip rest, we
Speaker 1: don't compromise on sleep because we realize our body and
Speaker 1: mind need it. Now, what I want to share with
Speaker 1: you are some practical tips as to how you can
Speaker 1: do that in your day to day as you're building
Speaker 1: up towards a vacation. As you're looking forward to something
Speaker 1: in the summer, what do you do on a weekly
Speaker 1: and daily basis. Here's one that's really important. I want
Speaker 1: you to set a habit of a micro break. Think
Speaker 1: about your calendar. In your calendar, you're constantly putting in meetings,
Speaker 1: and if your calendar looks anything like mine, it's meeting
Speaker 1: after meeting after meeting. Here's an actionable tip. Every sixty
Speaker 1: to ninety minutes, take a two to five minute break
Speaker 1: and put it in your schedule. Literally, put a scheduled
Speaker 1: five minute break in your calendar every sixty to ninety minutes.
Speaker 1: And in this break, you're gonna walk, look out of
Speaker 1: a window, and you're gonna drink some water. You're gonna
Speaker 1: get hydrated. You're gonna look out into the distance, not
Speaker 1: look at your phone, look outside of a screen, and
Speaker 1: you're gonna walk. You're gonna move. Whether you're booking your
Speaker 1: next trip or planning a quick weekend escape, Chase Sapphire
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Speaker 1: the travel experience, and let me tell you, there's a
Speaker 1: lot to love when you're out exploring new destination. One
Speaker 1: of the most rewarding parts of the journey is not
Speaker 1: just the places you visit, but the experiences you have
Speaker 1: along the way. Whether you're grabbing a bike at a
Speaker 1: hidden gem of a restaurant or jetting off to a
Speaker 1: dream destination, every step of the adventure should feel like
Speaker 1: a reward. That's where Chase Sapphire Reserve comes in. Traveling
Speaker 1: is all about convenience, comfort, and making the most of
Speaker 1: your time, whether it's finding the best hotel for a
Speaker 1: last minute trip or getting a table at that exclusive
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Speaker 1: everything from booking flights to dining out is made even better.
Speaker 1: It's like having a trusted travel companion that makes sure
Speaker 1: you're always taking care of think about it. No more
Speaker 1: stressing about where to stay, what to eat, or what
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Speaker 1: the experience is seamless. You can simply focus on the
Speaker 1: fund parts of travel, like discovering the best food spots,
Speaker 1: exploring new cities, or just having the most relaxing vacation
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Speaker 1: Chase Sapphire Reserve. University of Illinois found that brief breaks
Speaker 1: dramatically boost focus. A lot of us say to ourselves, Okay,
Speaker 1: I will wait till the end of the week. I'll
Speaker 1: wait till the end of the month, I'll wait till
Speaker 1: the end of the quarter. In sometimes you can be
Speaker 1: waiting forever. We have to train ourselves to create regular breaks.
Speaker 1: And I would even argue that when you're planning your
Speaker 1: year out, you need to schedule your vacation time, even
Speaker 1: if it's a long weekend, even if it's just a daybreak,
Speaker 1: whatever it's going to be for you, we need to
Speaker 1: schedule it out. You need it every quarter to take
Speaker 1: a small break. You need that vacation once a year
Speaker 1: right to be totally switched off. It makes a huge difference.
Speaker 1: The second one that's been huge for me is intentional
Speaker 1: breathing exercises. One of my favorite actionable tips is the
Speaker 1: box breathing technique where you in helle for four seconds,
Speaker 1: you hold for four seconds, you excel for four seconds,
Speaker 1: and you hold for four seconds. Let's try it out
Speaker 1: together in hell two three four, hold two three four
Speaker 1: out two three four hold two three four. A simple
Speaker 1: exercise like that. The NIH research shows it immediately reduces
Speaker 1: cortisol sometimes. What's really interesting about our overwork and not
Speaker 1: taking a break is our cortisole levels are going through
Speaker 1: the roof the reason we're struggling with weight loss or
Speaker 1: weight control, the reason we're struggling with the tension in
Speaker 1: our body. So much of it comes down to stress
Speaker 1: and a few simple breaths can begin to relieve you
Speaker 1: of that stress, to relieve you of that pressure, to
Speaker 1: relieve you of that tension. And I would encourage you
Speaker 1: to try it out simply when you're feeling stressed. You
Speaker 1: know you can't take a long break right now, just
Speaker 1: try box breathing now. One of my favorite personal techniques
Speaker 1: when it comes to this is to spend time in
Speaker 1: a mindfulness practice. And my favorite favorite favorite technique is
Speaker 1: called the five four three two one technique. In this technique,
Speaker 1: when you're feeling stressed and your head is spinning, try
Speaker 1: this out. Five things you can see. Observe the colors,
Speaker 1: the shapes, the sizes, the shades. Look around at five
Speaker 1: things you can see. What are four things you can touch?
Speaker 1: Notice the textures? Is something harsh or is it soft?
Speaker 1: Is it rough or is it seamless? And at the
Speaker 1: same time, is it cool? Is it warm? Allow the
Speaker 1: sense of touch to bring you into the present moment.
Speaker 1: What are three things you can hear right now? What
Speaker 1: are two things you can smell? And what's one thing
Speaker 1: you can taste? What's so important about this is you
Speaker 1: can bring yourself back to the present moment with the
Speaker 1: simple five four, three to one technique. And why is
Speaker 1: this even more powerful? When it comes to rest, you
Speaker 1: automatically feel like you've taken a little break, You've made
Speaker 1: yourself aware of your surroundings and brought yourself into the moment.
Speaker 1: Try it out, because all the studies show that mindfulness
Speaker 1: reduces anxiety by up to fifty eight percent. The Journal
Speaker 1: of Psychology in twenty twenty found that mindfulness reduces anxiety
Speaker 1: by up to fifty eight percent. Imagine if you were
Speaker 1: fifty eight percent less anxious, what could you achieve? What
Speaker 1: could you do? Who would you be a simple five
Speaker 1: four three two one technique can bring you back into
Speaker 1: your body and make your mind feel rested. What I'm
Speaker 1: sharing here are really simple, actionable, practical techniques that you
Speaker 1: can start doing right now. These are simple practices that
Speaker 1: any and all of us can easily experience today. One
Speaker 1: of my favorites. The next one is tech free zones.
Speaker 1: This is something I recommend to parents with young kids,
Speaker 1: and it's even something I recommend. A cup study by
Speaker 1: Sleep Health in twenty eighteen found on improved sleep and
Speaker 1: reduced anxiety with less screen exposure. Establish one hour per
Speaker 1: day as tech free and one zone in your home
Speaker 1: as tech free. So let's say the kitchen table, the
Speaker 1: dining table is always tech free. That is your tech
Speaker 1: free hour to sit, connect, talk to your partner, eat,
Speaker 1: digest your food, spend time with your family, and make
Speaker 1: it meaningful too. Don't just make it a negative au
Speaker 1: we can't use technology here. Make it a positive. Maybe
Speaker 1: you're going to discuss the funniest TikTok you saw today
Speaker 1: and you have to describe it to each other without
Speaker 1: showing it. Maybe you're going to talk about something that
Speaker 1: happened as a highlight in each of your days today.
Speaker 1: Maybe you're going to take this opportunity to share something
Speaker 1: you really appreciate about each other. This habit, it boosts
Speaker 1: energy and makes us feel rested in the most incredible ways.
Speaker 1: We are overwhelmed, we are over consuming, we are oversubscribed,
Speaker 1: and therefore we are exhausted. If you had one hour
Speaker 1: of your day that was tech free and one zone
Speaker 1: in your home that was tech free, you would feel
Speaker 1: so much more rested. On a daily basis, you would
Speaker 1: find a whole new influx of energy that you never
Speaker 1: knew existed before. And so many of us are missing
Speaker 1: out on this. So many of us don't realize the
Speaker 1: value of this because we can't remember the last time
Speaker 1: we were without our phones for an hour, just an hour,
Speaker 1: and the day. It could be in the morning, could
Speaker 1: be in the evening. Whatever works for you, but it
Speaker 1: will give you such a break. Give it a go,
Speaker 1: and for those of you who really want to take
Speaker 1: it to the next level, nature exposure. A Stanford University
Speaker 1: study in twenty fifteen found that nature walks significantly low
Speaker 1: anxiety and depression. Last night, min RADI went on a
Speaker 1: one hour walk in the evening, and I can truly
Speaker 1: say that it was so beautiful. I rested better, felt calmer.
Speaker 1: It was a great end to the day. And hey,
Speaker 1: I can't do that every single day. I can't do
Speaker 1: an hour walk every single day. But an actionable tip
Speaker 1: is a ten minute walk outside daily. A ten minutes
Speaker 1: walk outside will relax you more. Movement can actually help
Speaker 1: you rest if it's outdoors and you're allowing yourself to
Speaker 1: just experience nature, whether it's looking at trees and marrying
Speaker 1: the birds, whatever it may be. These are simple habits
Speaker 1: to find rest and refuel throughout the day as you're
Speaker 1: waiting and looking forward to that vacation, as you can't
Speaker 1: be more than excited about it. This is a really,
Speaker 1: really simple step. Now we've talked about the practical habits,
Speaker 1: but let's talk about the shame and get of rest again.
Speaker 1: Maybe your parents never rested, Maybe they're always working. Maybe
Speaker 1: they're pressure on you to do the same. Maybe you're
Speaker 1: scared of falling behind. Well, whatever it is, here's the reality.
Speaker 1: You're more likely to fall behind if you never rest.
Speaker 1: You're more likely to lose focus, if you never take
Speaker 1: a break, You're more likely to be less productive and efficient.
Speaker 1: If you don't refuel, recovery is part of an athlete strategy.
Speaker 1: Recovery is part of an athlete's ability. You've got to
Speaker 1: be good at recovery in order to be good to play. So,
Speaker 1: for those of you that want to win, that want
Speaker 1: to hustle, that want to achieve more than everyone else,
Speaker 1: imagine what you could do with rest. Not over indulgent rest,
Speaker 1: not laziness, but the ability to refuel, refine, and renew
Speaker 1: will actually make you more successful and effective. Now, for
Speaker 1: those of you that feel you have to earn it,
Speaker 1: that feel that you don't deserve it, that feel that
Speaker 1: there's shame and guilt attached to it, ask yourself, where
Speaker 1: does that come from? Did you always feel that if
Speaker 1: you didn't work hard you were lazy? Did you feel
Speaker 1: that people who take breaks are less effective and productive?
Speaker 1: What was it for you? Get to the root of it,
Speaker 1: And as I was saying, for a lot of us,
Speaker 1: it's just shame and guilt of I haven't earned it,
Speaker 1: I don't need it. I've got to do something for
Speaker 1: everyone else. So many of us are good at solving
Speaker 1: everyone else's problems but not paying attention to our own.
Speaker 1: So this is a way, and this is your reminder,
Speaker 1: it's just something your body needs. Think about your laptop
Speaker 1: when it's on low battery again. It will remind you
Speaker 1: to never compromise on rest. Rest is productive, Rest is effective.
Speaker 1: Rest is a necessity, not a luxury. When you compromise
Speaker 1: your rest, you compromise everything else. You can't bring your
Speaker 1: best to everything if you didn't make time to rest.
Speaker 1: I want you to remember that. Hope that helps you.
Speaker 1: I hope it serves you, and I hope it makes
Speaker 1: a difference in your life. And I'm so grateful that
Speaker 1: we've got to spend this time together today. Thank you
Speaker 1: for listening. Thank you so much for listening to this conversation.
Speaker 1: If you enjoyed it, you'll love my chat with Adam
Speaker 1: Grant on why discomfort is the key to growth and
Speaker 1: the strategies for unlocking your hidden potential. If you know
Speaker 1: you want to be more and achieve more this year,
Speaker 1: go check it out right now. You set a goal today,
Speaker 1: you achieve it in six months, and then by the
Speaker 1: time it happens, it's almost a relief. There's no sense
Speaker 1: of meaning and purpose. You sort of expected it, and
Speaker 1: you would have been disappointed if it didn't happen.