Do This Every Morning to NOT Feel Tired & Focus Your Mind
On this episode of On Purpose with Jay Shetty, the host emphasizes the importance of establishing an intentional morning routine. Shetty advocates avoiding digital distractions upon waking and instead engaging in habits like meditation, exercise, and exposure to morning light to prime the brain for optimal focus and productivity throughout the day.
The episode offers specific recommendations to cultivate presence and mental clarity, from incorporating breathing exercises and cold showers to journaling a manifesto that reinforces one's desired identity. Shetty argues that shaping one's self-perception is key to embodying aspirational goals and becoming the person you envision.
This is a preview of the Shortform summary of the Feb 28, 2025 episode of the On Purpose with Jay Shetty
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1-Page Summary
Importance of Morning Routine and Avoiding Distractions
Jay Shetty emphasizes starting the day focused and intentional by avoiding distractions like phones upon waking. Shetty compares checking your phone first thing to letting a hundred people into your bedroom, leading to overwhelm. Shetty advocates a structured T-I-M-E routine: Thankfulness, Inspiration, Meditation, and Exercise to prime the brain.
Morning Habits to Boost Productivity and Wellbeing
Shetty recommends avoiding digital stimuli for the first 5 minutes after waking - a "[restricted term] detox" to reset focus. He suggests sitting in stillness and focusing on breathing. Morning light exposure, whether natural or artificial, boosts [restricted term] and alertness. Ending showers with 30 seconds of cold water activates the sympathetic nervous system, enhancing mood and energy levels. Hydrating with water before coffee combats grogginess.
The Psychological and Cognitive Benefits of Morning Habits
Shetty highlights avoiding decision fatigue by reducing morning mental load like notifications. Simple habits create positive momentum and a sense of accomplishment. An intentional morning routine primes for optimal productivity, presence, and wellbeing throughout the day.
Becoming Your Desired Self: "Identity Over Goals"
Shetty promotes focusing on becoming your aspirational identity over achieving external goals. He advises journaling a 3-sentence manifesto of who you're becoming. Dressing like your future self creates "clothed cognition" - shaping thoughts and actions toward embodying that identity. Shetty contends the brain prioritizes self-perception over goals, so reinforcing identity naturally aligns actions with aspirations.
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Counterarguments
- While avoiding digital stimuli upon waking may benefit some, others may find that a quick check of their phone helps them mentally prepare for the day by reviewing their schedule or important communications.
- The T-I-M-E routine may not be practical or appealing for everyone; some individuals may find other activities more fulfilling or effective in starting their day.
- The concept of a "[restricted term] detox" is not widely recognized or supported by scientific evidence, and the benefits of avoiding digital stimuli are subjective and may vary from person to person.
- Sitting in stillness and focusing on breathing may not suit everyone's preferences or needs; some may find active or engaging activities more energizing in the morning.
- The recommendation to expose oneself to morning light for alertness may not be feasible for individuals living in regions with limited natural light during certain seasons.
- The practice of ending showers with cold water, while potentially invigorating for some, may not be advisable for individuals with certain health conditions or a low tolerance for cold.
- Drinking water before coffee is generally good advice, but the impact on grogginess can be subjective and may not be a significant factor for all individuals.
- The idea of avoiding decision fatigue by reducing morning mental load is sound, but some people may find that morning is their most productive time for decision-making.
- The emphasis on simple habits assumes that these will lead to a sense of accomplishment for everyone, which may not be the case for all individuals.
- The concept of "identity over goals" may not resonate with everyone, as some people may find goal-setting to be a more effective motivational strategy.
- The suggestion to journal a 3-sentence manifesto may not appeal to those who do not enjoy writing or find other forms of self-reflection more beneficial.
- The idea of "clothed cognition" may not have the same impact on everyone, and some may not find that dressing a certain way influences their thoughts or actions.
- The assertion that the brain prioritizes self-perception over goals is a generalization and may not apply universally; individual differences in motivation and cognition can lead to varied experiences.
Actionables
- You can create a "morning sanctuary" space in your home where you engage in your morning routine without any electronic devices present. This space could be a corner of your bedroom or a part of your living room dedicated to morning stillness, equipped with items that encourage a peaceful start, like a comfortable chair, a journal, and perhaps a small lamp for gentle lighting. The idea is to have a physical location that cues your brain into your morning routine, away from the usual spots associated with work or digital activity.
- Develop a "wake-up playlist" with songs that embody the qualities of your aspirational identity, playing it as you get ready in the morning. Music has the power to influence mood and mindset, so by curating a playlist with tracks that reflect the traits of the person you aspire to be, you can subconsciously start to adopt those characteristics. For example, if you aspire to be more confident, include songs that make you feel empowered and bold.
- Introduce a "morning pages" practice where, instead of a 3-sentence manifesto, you free-write for three minutes about the person you are becoming. This exercise goes beyond structured journaling to allow a stream of consciousness approach, which can uncover deeper insights into your aspirations and the actions needed to embody your future self. You might discover recurring themes or ideas that can inform your decisions throughout the day, aligning them more closely with your aspirational identity.
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Importance of Morning Routine and Avoiding Distractions
Jay Shetty emphasizes the significance of a morning routine that avoids distractions and starts the day with focus and intentionality to set a foundation for success throughout the day.
Begin the Day With Focus and Intentionality
Overwhelming and Unproductive Mornings From Information Overload
Shetty discusses the consequences of beginning one's day in a chaotic state, particularly by immediately looking at one's phone upon waking up. He compares this to allowing a hundred people into your bedroom before being prepared to face the day, which leads to feeling overwhelmed and can result in an unproductive morning. He also explains that how we start our mornings can set the trajectory for the rest of the day, likening it to the first quarter of a game where a good start can influence the overall outcome.
Mindful Morning Routine Primes Brain For Success
Shetty presents a structured morning routine delineated as T-I-M-E: Thankfulness, Inspiration, Meditation, and Exercise. This approach is designed to prime the brain for a successful day. Shetty advises against waking up abruptly to alarms since it can shock the brain. Instead, he advocates for waking up with an intention, ensuring that the first moments of the morning are not overloaded with messages or information that could overwhelm the individual.
Time For Stillness, Reflection, and Sensory Ac ...
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Importance of Morning Routine and Avoiding Distractions
Additional Materials
Counterarguments
- While a structured morning routine can be beneficial, it may not be one-size-fits-all; individuals have different rhythms and what works for one person may not work for another.
- Some people may find that they are most productive or creative first thing in the morning, even with the presence of distractions.
- The concept of information overload can be subjective; some individuals may thrive on receiving a lot of information and feel energized rather than overwhelmed.
- The T-I-M-E routine assumes that everyone has the luxury of time in the morning to engage in these activities, which may not be the case for those with demanding schedules or caregiving responsibilities.
- The advice against waking up to alarms may not be practical for individuals who have strict time commitments in the morning.
- The emphasis on avoiding digital stimuli in th ...
Actionables
- Create a 'no-phone' box where you place your phone each night before bed, ensuring it's not the first thing you reach for in the morning. By physically distancing your phone, you reduce the temptation to start your day with screen time, which can lead to information overload and distract from your morning intentions.
- Develop a 'morning pages' habit by writing three pages of stream-of-consciousness thoughts as soon as you wake up. This practice can help clear your mind and set a focused tone for the day, allowing you to reflect and plan without the jarring interruption of an alarm or the immediate demands of technology.
- Design a sensory awakening routine that includes gentle stretching, ar ...
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Morning Habits to Boost Productivity and Wellbeing
Developing a set of positive morning habits can have a profound influence on your productivity and overall wellbeing throughout the day. Jay Shetty suggests several key practices.
[restricted term] Detox By Avoiding Digital Stimuli Upon Waking
To avoid beginning the day with a flood of information and stimuli, Shetty encourages people to refrain from using their phones during the first five minutes upon waking. This "[restricted term] detox dose" resets your brain's [restricted term] levels and can help you focus better throughout the day. He recommends sitting in stillness and focusing on your breathing to ease the brain into the day gradually.
Deep Breathing and Silence Ease Brain Into Day
While deep breathing and silence aren't directly mentioned in the transcript chunk, incorporating these practices into your morning routine can create a peaceful transition from sleep to wakefulness.
Regulating Circadian Rhythm With Natural or Daylight Lamp Exposure
Morning Light Boosts [restricted term] and Enhances Alertness
Exposure to sunlight soon after awakening is another one of Shetty's recommendations. Stepping outside within 10 minutes of waking up and allowing natural light to meet your eyes helps in regulating the circadian rhythm and boosting [restricted term] to enhance alertness. If stepping outside is not an option, standing by a bright window or using a daylight lamp works as an effective alternative.
Cold Exposure: End Shower With 30 Seconds Cold Water
Cold Shock Activates the Sympathetic Nervous System, Enhancing Circulation and Mood
The "cold shock reset" is a practice Shetty suggests incorporating into your shower routine. Ending your shower with roughly 30 seconds of cold water activates the sympathetic nervous system, which enhances circulation, boosts your mood, and jump-starts your energy levels. Accord ...
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Morning Habits to Boost Productivity and Wellbeing
Additional Materials
Counterarguments
- While avoiding digital stimuli upon waking may help some people reset their [restricted term] levels, others might find that a brief check of their phone helps them mentally prepare for the day by reviewing their schedule or important communications.
- Deep breathing and silence can be beneficial, but some individuals may prefer to start their day with gentle music or a podcast, finding that this stimulates their mind in a positive way.
- Morning light exposure is generally good for regulating circadian rhythms, but for some, especially those with certain medical conditions like bipolar disorder, too much light exposure can disrupt sleep patterns or mood stability.
- Cold showers can invigorate many people, but they may not be suitable for everyone. ...
Actionables
- Create a morning ritual card deck with activities that don't involve technology, such as stretching or reading a physical book, to ensure a tech-free start to the day. Shuffle the deck each night and pick a card in the morning to determine your first activity, keeping your routine fresh and engaging while avoiding your phone.
- Designate a 'hydration station' in your home with a pre-filled water bottle, sea salt, and fresh lemons, so you're reminded to drink your energizing concoction as soon as you step into your kitchen each morning. This visual cue helps establish a consistent hydration habit.
- Set up a 'morning light co ...
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The Psychological and Cognitive Benefits of Morning Habits
Morning habits are more than just routine; they are crucial for enhancing daily wellbeing, productivity, and mental focus. Shetty delves into the science of decision fatigue and the value of simple, deliberate actions to start the day positively.
Avoid "Decision Fatigue" By Reducing Morning Distractions and Choices
Preserve Willpower and Focus By Reducing Early Mental Load
Shetty highlights the importance of avoiding the immediate mental load of notifications and updates upon waking up. By not allowing hundreds of notifications into the "bedroom of your mind," one can conserve mental energy for more critical tasks later in the day. This act helps preserve willpower and focus and reduces early decision fatigue. Decision fatigue can deplete one's ability to make larger, more meaningful decisions as the day progresses; therefore, minimizing insignificant choices early in the day is fundamental to maintaining decision-making power.
Building Confidence and Accomplishment Through Achievable Wins
Simple Habits Create Positive Momentum
Engaging in simple and achievable practices in the morning can set the tone for the entire day. Shetty emphasizes the psychological boost that comes with starting with an explosive movement for 10 to 15 seconds to create an energy surge. Even a brief moment of gratitude can serve as a win, fostering positive momentum. Integrating small habits like a 30-second cold shower or soaking in morning sunlight can build confidence and a sense of achievement. By recognizing the accomplishment in small tasks, such as getting out of bed, one can bolster confidence and the impetus to tackle bigger challenges.
Priming For ...
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The Psychological and Cognitive Benefits of Morning Habits
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Counterarguments
- Not everyone may experience decision fatigue in the same way, and some individuals may thrive under conditions that require frequent decision-making.
- The concept of willpower as a finite resource is debated, and some research suggests that willpower may not necessarily be depleted by use throughout the day.
- The effectiveness of morning habits can be highly individual, and what works for one person may not work for another due to different biological rhythms or personal preferences.
- The idea of starting the day with an "explosive movement" may not be suitable for everyone, especially those with certain health conditions or physical limitations.
- The recommendation to avoid notifications and updates in the morning may not be practical for individuals whose jobs require them to be immediately responsive to communications.
- The benefits of cold showers are not universally accepted, and some people may find them uncomfortable or even detrimental to their health.
- The assumption that a peaceful start to the day ensures a presence unimpeded by stress does not account for unpredictable stressors that can arise regardless of morning routines.
- The suggestion to allow moments of stillness may not be fe ...
Actionables
- You can design a "Morning Map" to visually guide your first hour after waking up, ensuring a smooth start with minimal decisions. Draw a flowchart the night before that outlines each step of your morning, from waking up to leaving the house, with each action leading to the next. For example, your map might start with "Wake up," followed by "Stretch for 5 minutes," then "Drink a glass of water," and so on, until you've completed your morning routine.
- Create a "Morning Menu" of simple, interchangeable activities to choose from, reducing the mental effort of planning each morning. Write down a list of 5-minute activities that can easily fit into your morning routine, such as reading a poem, stepping outside to breathe fresh air, or doing a quick sketch. Each morning, pick one activity from the menu to add variety without ove ...
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Becoming Your Desired Self: "Identity Over Goals"
Jay Shetty promotes a philosophy of prioritizing personal identity over the mere accomplishment of goals, emphasizing the transformation of self as a path to achieving one’s aspirations.
Crafting a Manifesto for Your Future Identity
Focus On Who You're Becoming, Not Just Achievements
Jay Shetty recommends journaling a three-sentence manifesto of the person you're becoming to put the focus on who you are rather than what you have achieved. Shetty offers an example: "I'm the kind of person who moves through life with clarity and courage. My energy is magnetic and I attract the right opportunities effortlessly. Today I show up as my highest self." This strategy, he explains, helps change who you are, rather than how the day will go, steering away from positive thinking that is only about having a great day to being great regardless of the day’s challenges.
Embodying Aspirational Identity With Clothing Cues
Sartorial Choices Subconsciously Shape Thoughts, Emotions, and Actions With Evolving Self-View
Shetty speaks on an experiment he calls the future you signal, where one adopts an item of clothing or an accessory representative of their future self, something that infuses them with a sense of invincibility. He explains how this is related to the concept known as clothed cognition, indicating that the brain adjusts its behavior based on what we wear. Shetty encourages dressing for the energy that you wish to embody and mentally upgrading to the next level as you wear the clothing.
Identity Over Goal-Setting for Sustaina ...
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Becoming Your Desired Self: "Identity Over Goals"
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Counterarguments
- Identity-focused approaches may not be suitable for everyone; some individuals may find more motivation and clarity by setting specific, measurable goals.
- The concept of clothed cognition, while supported by some studies, may not have the same effect on everyone, and the psychological impact of clothing choices can be complex and influenced by cultural and personal factors.
- Overemphasis on identity could lead to a fixed mindset, where individuals may resist change or fail to adapt to new challenges because they are too attached to a specific self-perception.
- The effectiveness of "I am" statements and positive affirmations is debated in psychological research, with some studies suggesting they may not work for everyone, particularly those with low self-esteem.
- Focusing solely on identity without setting concrete goals may lead to a lack of direction or measurable progress, making it difficult to track personal growth or success.
- The idea that dressing for the energy you wish to embody might not be practical or accessible for individuals ...
Actionables
- You can integrate identity-based habits into your daily routine by choosing one small action that reflects your aspirational identity and committing to it daily. For example, if you see yourself as a health-conscious person, start by drinking a glass of water first thing in the morning every day. This simple act reinforces your identity as someone who prioritizes health, making it more likely you'll engage in other health-related behaviors.
- Develop a personal theme song that encapsulates the essence of your desired identity and listen to it during moments of transition or decision-making. This could be a song that makes you feel powerful, calm, or inspired, depending on the identity you're cultivating. Playing this song can serve as an auditory cue to remind you of who you are becoming and influence your actions a ...
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