Do you Feel Like You’re Drowning With Your Daily Tasks? — This 5-Minute Reset Will Help You ACTUALLY Finish What You Start & Get through Your To-Do List Easily!
On Purpose with Jay Shetty
iHeartPodcasts
4.8 • 28.5K Ratings
🗓️ 11 July 2025
⏱️ 38 minutes
🧾️ Download transcript
Summary
Is your to-do list stressing you out?
How often do you feel like you’re just trying to catch up?
Today, Jay dives deep into the power of slowing down—not as a luxury, but as a necessary life strategy. He walks us through eight actionable and science-backed steps to feel more present and connected to your day–no yoga mat, silent retreat, or drastic life change required. Whether it’s taking five-minute tech breaks, adding little rituals between tasks, focusing on one thing at a time, or even just adjusting your posture, each practice is a reminder that mindfulness isn’t something we need to schedule, it's something we can embody.
Jay reminds us that even the tiniest moments—like taking three deep breaths at a red light or saying your actions out loud—can pull us back into the present. Through real-life stories and powerful research, he shows how we can snap out of autopilot and find calm, clarity, and a sense of control, even on the busiest days.
In this episode, you'll learn:
How to Slow Down to Speed Up Your Day
How to Use Time Anchoring to Manage Stress and Anxiety
How to Transition Tasks with Micro-Rituals, Not Rush
How to Narrate Your Actions to Stay Present in the Moment
Whether you’re juggling back-to-back meetings, dealing with family chaos, or just craving a little peace, this episode is your gentle reminder to slow down, take a breath, and tap back into the calm that’s always been there—one mindful moment at a time.
With Love and Gratitude,
Jay Shetty
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What We Discuss:
00:00 Intro
01:09 How to Reconnect with Your Day and Move with Intention
03:25 Step #1 Take 5 Minute Tech Breaks to Recharge Focus
06:45 Step #2 Pause Emotionally to Regain Clarity
10:47 Step #3 Simplify Your Choices to Avoid Overwhelm
12:47 Step #4 Are You Working on Too Many Things at a Time?
16:01 Step #5 Reset Your Posture to Shift Your Mindset
20:40 Step #6 Time Can Be Your Anchor—Not Your Stressor
24:08 Step #7 Create a Reset Ritual Before Your Next Task
27:56 Step #8 Narrate Your Actions Out Loud to Stay Present
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Transcript
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| 0:00.0 | This is an IHeart podcast. |
| 0:04.1 | I found out I was related to the guy that I was dating. |
| 0:07.1 | I don't feel emotions correctly. |
| 0:09.0 | I collect my roommate's toenails and fingernails. |
| 0:11.5 | Those were some callers from my call-in podcast, Therapy Gecko. |
| 0:16.1 | It's a show where I take phone calls from anonymous strangers as a fake gecko therapist and try to learn a little bit about their lives. |
| 0:24.8 | I know that's a weird concept, but I promise it's very interesting. |
| 0:28.5 | Check it out for yourself by searching for Therapy Gecko on the IHeart Radio app, Apple Podcasts, or wherever you get your podcasts. |
| 0:36.4 | A lot of times big economic forces show up in our lives in small ways. |
| 0:41.9 | Four days a week, I would buy two cups of banana pudding, but the price has gone up, so now I only buy one. |
| 0:48.6 | Small but important ways. |
| 0:50.5 | From tech billionaires to the bond market to, yeah, banana pudding. |
| 0:54.6 | If it's happening in business, our new podcast is on it. |
| 0:57.6 | I'm Max Chaston. |
| 0:58.8 | And I'm Stacey Vanek-Smith. |
| 1:00.6 | So listen to everybody's business on the Iheart Radio app, Apple Podcasts, or wherever you get your podcasts. |
| 1:07.2 | Have you ever thought about going voiceover? |
| 1:10.5 | I'm Hope Woodard, a comedian, creator, and seeker of male validation. |
| 1:16.1 | I'm also the girl behind Boy Sober, the movement that exploded in 2024. |
| 1:22.3 | You might hear that term and think it's about celibacy. |
| 1:25.0 | But to me, voiceover is about understanding yourself outside of |
| 1:29.4 | sex and relationships. It's flexible. It's customizable. And it's a personal process. |
... |
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