Do This Every Morning to NOT Feel Tired & Focus Your Mind

This is Dr. Laurie Santos from the Happiness Lab.
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When we pick up our phones first thing in the morning, it's like letting 100 people into the bedroom of your mind at that time. You would never let a hundred people walk into your bedroom in the morning before you brushed your teeth, before you put your makeup on,

before you were ready for the day, before you showered. But every day we let a hundred notifications,

news stories, updates, messages walk into the bedroom of our mind. Think about that for a second.
The number one health and wellness podcast. Jay Shetty.
Jay Shetty. The one, the only Jay Shetty.
Hey everyone, welcome back to On Purpose. I'm your host Jay Shetty and I'm so excited that you're back to listen, learn, and grow.
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I can't wait to see you in the audience. Now, today I wanted to talk about how we set our day up for success, how we set ourselves up for success.
How many times have you had it where halfway through the day you say to yourself, this isn't working out. It's not going my way today.
It's another write-off. How many times at the end of the day have you said to yourself, I didn't get through it today.
I didn't get enough done. It wasn't the right day.
It didn't work out. Hopefully tomorrow, hopefully next week, hopefully next month, hopefully next year, we postpone our greatness and success every single day.
Why is that? It's because we don't often set ourselves up for success. Now, I know what you're thinking.
You're like, Jay, I am a positive thinker. I do think that tomorrow is going to be a better day and I do want it to be a better day.
Well, here's the reality. Positive thinking doesn't work.
It's about habits. It's about systems.
It's about processes. The biggest mistake we've made over the last few decades is we think it's all about positive thinking.
And this idea has created somewhat of a barrier for people. For the people that don't believe it anyway, they think it's a weakness of personal growth and self-development.
And for the people who believe it, you're doing it and you're wondering, wait a minute, I was feeling positive about tomorrow. Why wasn't it a good day? Because we have this underlying belief that if I think positive, then tomorrow will be great.
If I think good, tomorrow will be great. It's not how it works.
The way we set ourselves up for success is by the habits we choose, the systems we build, and the practices we focus on. That can transform your entire day.
I have found that I can conquer my day if I master my morning. And you can too.
You can conquer your day if you master your morning. Your morning can either set you up for success or set you up for failure.
Your morning can either build you up for greatness or lead you towards weakness. Your morning is the divining factor of how your day is going to go.
It's almost like the first quarter of a game, right? For anyone who watches sports, you've got four quarters in the United States and you've got four quarters of your day. Your first quarter, you want to set yourself up for success.
Now, of course, you can have a comeback, right? You can be down in the first quarter, down in the second quarter, and have an unbelievable comeback, but that requires so much from you. What if you could set yourself up for an amazing game if you had an amazing first quarter? That's what today is all about.
How to master your morning so that you're not tired, unproductive, or overthinking for the rest of the day. The first step that I want to share with you is what I call a dopamine detox dose.
Here's your experiment that I want to set for you. Before reaching for your phone, sit in stillness for five minutes.
No social media, no notifications, just breathing. Being conscious of your breath, letting yourself wake up naturally, your eyes opening gently.
Take that time. So many of us rush our brains, rush our minds into an awake state before we're even ready.
We wake up with a jolt or a shock thinking that we're ready for the day when actually we're shocking and jolting our brains. I've never really liked the word alarm or alert.
Why would you want to wake up to an alarm? An alarm sets off your cortisol levels, right? If you hear an alarm, you think, I've got to get out of here. There's fire.
There's some problem. I hate the word alarm.
I want us to stop using the word alarm. Don't wake up to an alarm.
Wake up to an intention. Wake up to an energy.
Wake up to a sound that creates a sense of synchronicity and serenity in your life. Find that sound.
Find that tone and see how your day changes. When we pick up our phones first thing in the morning, it's like letting 100 people into the bedroom of your mind at that time.
You would never let 100 people walk into your bedroom in the morning before you brushed your teeth, before you put your makeup on, before you were ready for the day, before you showered. But every day we let a hundred notifications, news stories, updates, messages walk into the bedroom of our mind.
Think about that for a second. Imagine a hundred people, the people from work, your family, your friends Everyone walked into your bedroom in the morning and started telling you everything Your work colleague was like, that project's due right now Sounds like an email you probably got Your boss walks in and says, hey, where were you last Friday? Did you get that report done? All of a sudden, that sounds like a message you got as well.
Then your mom's checking in with you. How was your weekend? I hope you're well.
Then your friends are checking with you. How did your date go? I hope it was okay.
Right? You've got all these things that you're waking up to and chances are you went to bed late. That dopamine detox can save you.
Why? Because it resets your brain's dopamine levels, reducing the need for instant gratification and helping you focus better throughout the day. So many of us don't realize that we all have something that's known as decision fatigue

It means the more decisions you make per day, the more tired you get of making decisions. And here's the thing.
If you're making lots of small decisions in the morning, do I reply to this message? Do I need to check that email? Do I need to go and look on Instagram? Should I reply to this comment right now? What haven't I not posted? All of a sudden, you're using up your brain's power for all of these small, insignificant decisions that by the time it gets to the morning and the middle of the day where you may actually have to make some bigger decisions in life, you have lowered your ability, energy, and capacity to actually do that. Don't waste all of your decision, focus and energy on small, insignificant, irrelevant decisions.
So what I want to do here is a dopamine detox with a dopamine swap. I want to give you a better way of getting dopamine.
Here's the experiment. Step number two, step outside within 10 minutes of waking up and let the natural light hit your eyes.
No sunglasses. Morning sunshine signals to your brain that it's time to wake up, regulates your circadian rhythm, and boosts dopamine, the motivation chemical.
And bonus tip, if you can't go outside, stand near a bright window or use a daylight lamp. I've been using the hatch on darker days, where the hatch has this beautiful light that comes on.
It doesn't feel like the harsh lights that you put on in your room or in your home or in your apartment. It mimics that of the sun coming in through your window.
If you can do natural sunlight, obviously that's best, but this is a really beautiful start to the day. Get that dopamine for the sun.
Notice how none of these things take too long. Don't look at your phone for five minutes Step outside for five minutes That's all it takes I promise you that when you give your mind That peace and quiet That gentle awakening in the morning It will set you up for success Because now not stressed, you're not feeling pressure, you're not waking up with this feeling of already being behind.
How many of you wake up feeling behind? It's not your fault. The world will make you feel that way.
You wake up and you've already got 29 messages and you're thinking, I'm so behind. Taking that five-minute gap in the morning resets your brain to say, I'm not behind.
I'm actually going to be able to be more productive, more decisive, more effective because I'm not rushing. When you're rushing, you make mistakes.
When you're peaceful, you make better decisions. When you're rushing around, you forget stuff.
When you take a moment to take a breath, you're going to remember everything you need to. Allowing yourself that space doesn't make you lose five minutes.
It potentially could make you gain five hours back. Because think about how many things you rush through, break through, make mistakes on because you're just trying to get out of bed.
Now, this one may be a bit challenging for you all, but I'm going to set it out because it can be amazing. It's called the cold shock reset.
Here's the experiment. End your shower with around 30 seconds of cold water.
And you can challenge yourself every week to increase the time daily from 30 seconds to 60 seconds, whatever it may be. And why do you do this? It boosts your mood.
It improves circulation. It jumpstarts energy levels like a natural espresso shot.
It's super simple. Listen to this.
Cold exposure increases dopamine by 250%. It improves circulation and gives you an instant mental reset.
And if a full cold shower is too much for you, you can do the hot cold sandwich. Start warm, turn cold, and then go warm again.
Just giving yourself that experience. So many of us are tired.
We're feeling heavy. We're feeling drained.
We're feeling overworked. And that cold shock reset for 30 seconds, just 30 seconds.
That's all I'm asking you to do. I'm not telling you to do a cold plunge and sit in a tub for three to four minutes.
30 seconds in the shower can totally revitalize you. Totally revitalize you.
And then another hydration one. Instead of reaching for coffee first, drink a large glass of water with a pinch of sea salt, maybe a bit of lemon.
And if you can do it at room temperature or warmer, that's even better. And why does it work? After seven hours of sleep, your body feels dehydrated, which can make you feel groggy.
And electrolytes from salt and vitamin C from lemon jumpstart hydration and energy. And if you're one of those people who really wants to go all the way, you can add a few drops of chlorophyll for an extra detox boost as well.
That's how water can change your life. The 30 seconds in the shower and taking water before you take anything else.
It's these tiny, small habits that stop us from feeling like we're pulling ourselves through the day or pushing ourselves through the day, but actually we're able to perform and power through the rest of the day. It's these little things that affect our mood, affect our mindset, affect our body.
We think, oh, wow, I'm not motivated. I'm not engaged.
Yeah, that could be the case, but give yourself the best chemical chance. Give yourself the best biological chance to succeed and win throughout the day.
Now, the next one is movement. The one move power shift.
Here's the experiment. Do one explosive movement, jump squat, clap push up, high knee sprint in place for just 10 to 15 seconds.
10 to 15 seconds, jump squat, clap push up, high energy sprint in place for just 10 to 15 seconds. Then stand tall, take a deep breath and feel the energy surge.
why does it work? Just one high intensity move sends a surge of adrenaline, dopamine and oxygen to your brain, like an instant shot without the crash. And if you want to upgrade it, you can pair it with a power phrase like, I'm built for this, let's go, let's do this.
Whatever it is that works for you. One explosive movement can reset your energy.
We underestimate the value of small changes, and we overestimate the value of big steps. We think if I can't get a 30-minute workout, what is 10 to 15 minutes going to do? What is 10 to 15 seconds going to do? I'll tell you this.
You start doing 10 to 15 seconds and you feel the benefit, you want to do five minutes. You want to do 10 minutes.
You want to do 15 minutes. That's how confidence builds.
You do something that is achievable, that's manageable, that you win at, and then you want to win again and again and again. Think about it in any sport.
Someone didn't play Wimbledon on the first day of the tennis tour. They played their local tournament.
Maybe they even started at their school. And then they upgraded all the way through to the Grand Slams.
You look at the most amazing athletes on the planet. They didn't start their career at the Super Bowl.
They didn't start their career at the World Cup. They played local.
What's your local version of movement? Not doing it leads to never winning. Starting small guarantees winning and especially more important than winning, it guarantees you're building your confidence.
I find most of us, we don't do things because we don't feel confident. We feel, well, what's it going to do? What's the value? And therefore we have to build our confidence to that level.
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slash iHeart. Now I want to share something with you that is kind of counterintuitive, but I love it.
It's called the reverse gratitude shift. Here's the experiment.
Instead of listing what you're grateful for, which I'm sure you've been asked to do a million times, and maybe you've done it, maybe you haven't done it. If it hasn't worked for you, try this.

List three things you'd hate to lose and then realize you still have them and how you feel about that. Sometimes I find that when we're saying like, oh, I'm grateful for the day.
I'm grateful for the sky. I'm grateful for whatever it may be.
It doesn't hit hard. It doesn't hit home.
but when you think wait a minute

what would I hate to lose

oh my gosh

I'm so grateful it doesn't hit hard. It doesn't hit home.
But when you think, wait a minute, what would I hate to

lose? Oh my gosh, I'm so grateful. I am so grateful that I have that.
I'm so thankful that I have that. Wow, I'm so lucky.
This reverses your brain's perspective. Instead of, yeah, I guess I'm grateful for my home, you feel the deep relief of, wow, I still have my home.
It makes gratitude hit way deeper. Upgrade it and say each one out loud for extra emotional impact.
I think it's so important to speak these things into existence, the thankfulness, the gratitude. Notice how positive thinking is just like, yeah, I'm feeling great.
I'm doing good. And you know, it doesn't stack up.
So as you can see, I'm walking through from waking up, stepping outdoors for a second, cold shock reset in the shower, drinking a little bit of water, a movement, a gratitude moment. And now when you're about to eat, I call this the first bite ritual.
Here's the experiment. Take one slow, intentional bite of your first meal while thinking about something you're grateful for.
Then chew the rest slowly without distractions. There's a really, really interesting phrase in Ayurveda, which is the science of health from India.
And it says we should drink our food, drink our solids, and chew our drinks. Let me say that again.
Drink your food and chew your drinks. Does that make any sense? Let me break it down.
What does it mean when it says drink your food? It means we should bite our food

to the point where it's close enough to liquid. Why do we do this? It's easier on our digestion.
If any of you are having gut issues, digestive issues, I found two things make a massive difference. Slow down your eating.
Put the knife and fork down in between each bite. Don't keep a hold of them.
Slow down the pace of eating. Most of us are scoffing down a burrito, whatever it may be, eating as fast as we can, trying to finish up the plate, get back to work, get to this, get to that.
That's what's causing bloating, indigestion. Maybe you're getting heartburn.
Maybe you're getting acid reflux. Slow down your eating process.
And number two, try and bite each morsel of food 16 to 32 times. Count while you do it.
It will naturally slow down the process and you'll be able to drink that food. It makes it easier on your digestion.
Your stomach's now not complaining. It's not reacting badly.
And when it says to, it says drink your foods because you've chewed it down that much. And then it says chew your drinks.
What does that mean? When you're drinking, instead of just gulping it down, instead of just taking it down as quickly as you can, chew your drink, almost taste it deeply, properly, closely. And all of a sudden you're digesting that better too.
And if you really want to mix it up, you want to try something new, eat with your non-dominant hand. It forces your brain to focus and be present and reset as well.
Now I want to share one more tip. This one is called the future you signal.
Here's the experiment. Put on one item of clothing or an accessory that your future self would wear.
Something that makes you feel unstoppable. So it's almost like when you think about it, when Clark Kent takes off his glasses, right? Or when some people put them on, they become someone.
Why it works. This is in clothed cognition.
Your brain adapts its behavior based on what you're wearing. Dress for the energy you want to embody.
And if you upgrade it, as you put it on, say, I'm stepping into my next level. What is it? What clothing? Is it a pair of shoes? Is it a jacket? Is it a smaller item like a bracelet or a ring? What is it that makes you step into your future self, that reminds you of that future self? Allow it to be something physical, something tangible that you can see, because all of a sudden, you start to see the impact of how it changes you.
And you're reminded of that throughout the day, especially as the day gets more difficult, whatever it may be, it can be huge. And I want to throw one more in there.
I call this the identity download.

Here's the experiment. Instead of journaling about your goals, write a three-sentence manifesto

of the person you're becoming. Here's 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 you as my highest self. Now what's the difference between that and positive thinking? It's about changes in who you are, not in how the day will go.
Positive thinking is almost like, it's going to be a great day. The day may not be great, but you can still be great.
And I think that's the difference with positive thinking. Positive thinking says, today's going to be a great day.
Everything's going to go really well. Not true.
Today could be a really tough day. Everything could be really hard, but you can still be great.
I can be great on a bad day. That's what we want to build.
That's the muscle that we're trying to strengthen. And why does it work? The brain clings to identity over

goals. Listen to that carefully.
The brain clings to identity over goals. If you keep telling

yourself who you are instead of what you want, you naturally act in alignment with that identity. Let me say this again.
Your brain clings on to identity over goals. So you may say, I want to build something successful, but I'm not good enough, right? So your identity is I'm not good enough.
Your goal is I want to build something successful. Notice the lack of alignment.
Now listen to this. If you keep telling yourself who you are instead of what you want, you naturally act in alignment with that identity.
I am a focused, productive individual. That's naturally going to get you to your goal, right? That leads to your goal.
And you can read it out loud for more conviction. The identity download should not be underestimated.
We always say, I want this. I want this.
I wish this would happen. I'm hoping this works out.
No, I am. But what is following? I am.
If you're always saying, I'm not good enough. I'm tired.
I'm exhausted.

I'm just all over the place.

But then I want this.

So we're focused more on what we want than who we are.

But who we are gets us what we want.

I hope that you internalize that in today's message.

When I think about my morning routine, I think about four steps. T-I-M-E, time.
Thankfulness, inspiration, meditation, and exercise. These four steps are how you should structure your morning routine.
What's your thankfulness habit? We talked about the benefits of gratitude. What's your inspiration habit? The future you signal and the identity download.
What's your meditation habit? Similar to those with the first bite and the anti-gratitude reset or the reverse gratitude reset. And then finally exercise, that power shift.
That will get you right every morning that you try it. And all I want you to do is try one of these for this week.
Then the next week, add another one. Then the next week, add another one.
Do not add all of these this week because it won't work. So just try one.
Maybe you're going to try the 30 seconds in the shower. Maybe you're going to try getting that sunlight in the morning.
Make it simple. Make it stick.
Make it easy. Thank you so much for listening.
I'm always rooting for you. I'm forever in your corner.
Please leave a review. Please share this episode.
I want to see what's sticking out to you. Share on your stories.
Share your best favorite audio moments on TikTok. I can't wait to see how it's resonated.
And I look forward to you listening to another episode today, tomorrow, soon. Remember, we have new episodes coming out every single week, multiple new episodes, and you have six years worth to go back on.
Some of your favorite guests have been on before and you may not even know. So go and take a look through the library.
Thank you for being here. See you soon.
Thank you so much for listening to this conversation. If you enjoyed it, you'll love my chat with Adam Grant on why discomfort is the key to growth and the strategies for unlocking your hidden potential.
If you know you want to be more and achieve more this year, go check it out right now. You set a goal today, you achieve it in six months, and then by the time it happens, it's almost a relief.
There's no sense of meaning and purpose. You sort of expected it and you would have been disappointed if it didn't happen.
At the Boston Marathon presented by Bank of America, thousands of runners are raising funds for life-changing causes, and you can help make an impact. Visit bofa.com slash help a cause to donate and support a runner's fundraising efforts.
Together, we're making a difference one step at a time. What would you like the power to do? Bank of America.
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