7 Micro Habits That Will INSTANTLY Reset Your Mind & Boost Energy (Without Changing Your Whole Routine!)
On Purpose with Jay Shetty
iHeartPodcasts
4.8 • 28.5K Ratings
🗓️ 31 October 2025
⏱️ 24 minutes
🧾️ Download transcript
Summary
Do you have a quick way to reset when you’re overwhelmed?
What’s something you wish worked better when you try to reset?
Today, Jay introduces a simple yet powerful 7-Day Micro Habit Reset, a series of small, intentional habits to help you pause, realign, and begin again with a clear mind and a calm heart. If you’ve been feeling drained, distracted, or disconnected from your goals, Jay reminds us that meaningful change doesn’t come from completely reinventing your routine, it starts with the small, mindful shifts you make every day.
Each habit is grounded in science, simplicity, and self-awareness. Jay explores how small practices, like expressing gratitude, taking a moment to reflect, or even embracing brief moments of discomfort, such as a 20-second cold rinse, can reset your energy, shift your perspective, and build emotional resilience. From writing just one sentence in your journal to checking in with your “future self,” these micro habits help you reclaim the calm and clarity that stress often takes away. This episode is a gentle reminder to slow down, find balance in the chaos, and trust that it’s the small, consistent actions that create real, lasting change.
In this episode, you'll learn:
How to Reset Your Mind in 3 Breaths
How to Start Your Day Without Stress
How to Start Your Day with Clarity, Not Chaos
How to Create Calm When Life Feels Messy
How to Reclaim Time by Resetting Small Habits
Change doesn’t have to be overwhelming. It begins with the smallest steps, the quiet moments when you choose to breathe, observe, and reset instead of react.
With Love and Gratitude,
Jay Shetty
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What We Discuss:
00:00 Introduction
01:02 The 3-Breath Reset
07:05 Start Your Morning With Natural Light, Not Screens!
09:53 The 2-Minute Tidy
13:09 The Gratitude Text
16:16 The 20-Second Cold Rinse
17:48 The 1-Sentence Journal to End the Day with Peace
20:02 The “Future You” Check-In
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Transcript
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| 0:00.0 | This is an IHeart podcast. |
| 0:04.2 | If you're watching right now, it means to me that you're ready for a reset. |
| 0:08.6 | You're ready for a clean out. |
| 0:10.1 | You're ready for a refocus. |
| 0:12.4 | Maybe you're like, Jay, I just need to press that reset button so that I can restart and focus |
| 0:19.5 | in the direction I want to go. |
| 0:23.7 | I have used each of these habits to reset when I've been tired, low on energy, feeling no momentum and feeling no motivation, |
| 0:30.0 | and I have no idea how anyone functions without them. In seven days, you'll notice that these habits |
| 0:36.5 | don't fight your life. They fit inside it. |
| 0:40.1 | Each one meets you in the exact moment your mind starts to spiral. They don't demand more time. |
| 0:47.3 | They reclaim the time your stress is already stealing. Small habits don't just change your days. They change the way your days feel. |
| 0:57.8 | The number one health and wellness podcast. Jay Shetty. Jay Shetty. He won, the only. Jay Shetty. |
| 1:06.0 | I have no idea how people get through their day without these habits. We all experience so much |
| 1:12.5 | stress every day, whether you're running late for work or a family member is creating drama |
| 1:17.5 | or you just had a falling out with a friend. These habits help you emotionally regulate no matter |
| 1:23.6 | where you are. You can do these in bed, at home, in the car, on a bus or train, even in the |
| 1:29.4 | bathroom. Number one, breath work, specifically the three breath reset. We've all heard about |
| 1:37.1 | breathing. We've all talked about breathing, but we don't realize the value it actually offers. |
| 1:44.0 | I remember my first day at monk school when I saw |
| 1:48.1 | a young monk teaching younger monks. And I was observing from afar. I then spoke to him afterwards, |
| 1:55.7 | and I asked him what he was teaching. He said it was their first day of school. And I said, |
| 2:00.1 | well, what did you teach them on your first day of school? He said, well, what did you learn on your first day of school? I said, I think we learned like one, two, three, or ABC. I can't even remember. He said, well, I was teaching them how to breathe. And I said, wow, that's incredible. And he said to me, this 10 year old, 11 year old-year-old monk, he said to me, when you're happy, |
... |
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