On Purpose with Jay Shetty
The 15 Minute Morning Reset (Do This Today to Completely Recharge Your Mind and Body)
Fri, 09 May 2025
What’s something that really helps you feel energized in the morning? Do you ever give yourself a moment to reset during the day? Today, Jay shares a powerful reminder, rest isn’t something you need to earn, it’s something you absolutely need. If you’ve ever felt guilty for taking a break or felt like you had to justify a vacation, this conversation challenges that mindset and offers a refreshing shift. Rest is not a luxury, it's the fuel for everything we do. Just like your phone needs to recharge, your body, mind, and soul require consistent, intentional recovery. Jay offers simple, practical habits you can start using right away to feel more rested and centered. From scheduling micro-breaks throughout your day, trying out the box breathing method, to practicing the 5-4-3-2-1 grounding technique to bring yourself back to the moment, these tools are small shifts that can make a big difference. You’ll also be encouraged to create tech-free spaces, embrace short daily walks in nature, and carve out intentional pauses in your schedule. In this episode, you'll learn: How to Schedule Micro-Breaks Every 60–90 Minutes How to Redefine Rest as a Need, Not a Reward How to Release Guilt and Shame Around Taking Breaks How to Hydrate and Refocus During Short Breaks How to Reframe Rest as a Tool for Productivity and Creativity Making space to breathe, reflect, and recover won’t just help you feel better, it will help you show up better, think clearer, and live more purposefully. With Love and Gratitude, Jay Shetty Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe here. Join Jay for his first ever, On Purpose Live Tour! Tickets are on sale now. Hope to see you there! What We Discuss: 00:00 Intro 01:20 When Was The Last Time You Felt Truly Rested? 03:39 Regular Breaks Increase Productivity And Creativity 06:21 Rest Isn't Something You Earn, It’s Something You Need 07:53 #1: Set The Habit Of A Micro Break 11:15 #2: Practice Intentional Breathing Exercises 12:49 #3: Spend Time In A Mindfulness Practice 15:47 #4: Establish Tech-Free Zones in Your Home 18:55 Rest Is A Necessity, Not A LuxurySee omnystudio.com/listener for privacy information.
Chapter 1: When was the last time you felt truly rested?
The number one health and wellness podcast. Jay Shetty.
Jay Shetty. The one, the only, Jay Shetty. Ha ha.
Hey, thank you so much for coming back to On Purpose to listen, learn, and grow. Today's episode, as you know it, is all about finding that reset, finding that deep rest, that boost that we so need. Let me start by asking you a question. When was the last time you truly felt rested? that you truly felt relaxed. You truly felt free. Not just sleep, but real, genuine rest.
That low heart rate, that calm, that deep breath naturally. I want you to try and lock into it right now.
Inhale and exhale. We all need rest.
But in our hustle-centric culture, it's become harder and harder to find deep rest. And in our stressful schedule, it can be so manic to try and find rest or a boost of energy even in the day. It's become so hard that in the United States, a significant number of workers don't fully utilize their annual paid vacation time.
According to a 2024 study, 62% of Americans with paid time off did not use all their vacation days, with 5.5% not taking any time off at all. Access to paid vacation varies across different sectors. In 2024, 88% of full-time employees had access to paid vacation, whereas only 40% of part-time employees had the same benefit. But here's the interesting part.
The underutilization of vacation time is often attributed to workplace culture. A Pew Research Center survey found that more than 4 in 10 US workers don't take all their paid time off, with reasons including concerns about falling behind at work or feeling guilty about co-workers taking on additional work.
And this trend obviously highlights the importance of encouraging a healthy work-life balance and promoting the use of earned vacation time to support employee well-being. Now, here's the top line. We all need vacations. We all need breaks. And I encourage you to take those. And at the same time in this episode, I want to give you practical, actionable steps to find that break.
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Chapter 2: Why is taking regular breaks important?
Find that relief in the everyday. While you're building up and waiting for that vacation, it's so important to find that rest in your day. We all know that there's a big impact and correlation between daily rest and productivity, mental health, and physical health. Harvard Business Review in 2019 found that regular breaks increase productivity and creativity by up to 40%.
Just think about that for a second. If you were 40% more productive and more creative, what could you achieve? What would the difference be in your output? What would the quality of your output be? That's nearly half more productive and creative. You could save half the time that you spend struggling, feeling overworked, feeling overwhelmed, feeling stressed to actually be more effective, right?
Think about that, 40% more productive and creative, right? And according to the American Psychological Association, just 15 to 20 minutes of daily rest can reduce stress hormones significantly. Just 15 to 20 minutes. But as I said earlier, we're blocked by something. We're blocked by the shame and guilt. Do we deserve rest? Have we earned it? Have we done enough?
We're worried that our co-workers may take on more work. And some of us are worried that when they travel, we take on more work. So we're blocked by these ideas, these mindsets that we've created that we need to let go of, that we need to push away. Because without rest, without recovery, it's extremely, extremely difficult to make a difference.
So imagine if 15 to 20 minutes a day could change everything. And imagine if you had 40% more creativity and productivity, what could you achieve? But where does that pressure come from? The fact that we think we need to achieve rest is the challenge. That's the problem. The fact that we believe we need to earn rest. Rest is not something you earn. It's something you need.
It's something you actually need. It's almost like saying, does your phone get charged when it's earned the charge? No, it's used energy and therefore it needs to charge. You don't look at your phone and say, you've earned a recharge today. You've deserved a refuel today. You've worked for it, right? You've worked so hard today. I'm going to put you on charge.
No, we know that our phone needs charging. We're aware that our phone needs recovery. We're aware that our phone needs an update or a refuel or whatever it may be. But so many of us will spend so much time and energy feeling shameful and guilty for giving ourselves a break, for giving ourselves a moment of rest or recovery. I want you to remove that guilt. I want you to remove that shame.
You don't deserve rest. You didn't earn it. You need it. Your body physically needs it. Your mind mentally needs it. Your soul spiritually needs it. Your emotions need it, right? We actually need it. So I want to start there and I want you to almost repeat after me, rest is something I need, not something I need to earn. Rest is something I need, not something I need to earn.
Rest is something my body needs, not something I need to earn. We need to get really, really clear on that and Because when we get clear on that, we don't cancel our vacations. We don't skip rest. We don't compromise on sleep because we realize our body and mind need it. Now, what I want to share with you are some practical tips as to how you can do that in your day to day.
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Chapter 3: How can you redefine rest as a necessity?
Here's an actionable tip. Every 60 to 90 minutes, take a two to five minute break and put it in your schedule. Literally put a scheduled five minute break in your calendar every 60 to 90 minutes. And in this break, you're going to walk, look out of a window, and you're going to drink some water. You're going to get hydrated.
You're going to look out into the distance, not look at your phone, look outside of a screen. and you're gonna walk, you're gonna move. Whether you're booking your next trip or planning a quick weekend escape, Chase Sapphire Reserve is your ultimate travel companion. Today, we're diving into the travel experience and let me tell you, there's a lot to love.
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A lot of us say to ourselves, okay, I will wait till the end of the week. I'll wait till the end of the month. I'll wait till the end of the quarter. And sometimes you can be waiting forever. We have to train ourselves to create regular breaks. And I would even argue that when you're planning your year out, you need to schedule your vacation time.
even if it's a long weekend, even if it's just a day break, whatever it's going to be for you, we need to schedule it out. You need it every quarter to take a small break. You need that vacation once a year, right? To be totally switched off. It makes a huge difference. The second one that's been huge for me is intentional breathing exercises.
One of my favorite actionable tips is the box breathing technique, where you inhale for four seconds, you hold for four seconds, you exhale for four seconds, and you hold for four seconds. Let's try it out together. Inhale, two, three, four. Hold, two, three, four. Out, two, three, four. Hold, two, three, four. A simple exercise like that, the NIH research shows it immediately reduces cortisol.
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Chapter 4: What are practical steps to incorporate rest daily?
And the 9-9 nonsense continues in the next episode as the more better amigas sit down with Joe Latrullio, a.k.a. Detective Charles Boyle. There'll be more laughs, more conversation, more stories from the set, and more, more better. Both episodes are now available.
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Listen to More Better with Stephanie and Melissa on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
Prohibition is synonymous with speakeasies, jazz, flappers, and of course, failure. I'm Ed Helms, and on season three of my podcast, Snafu, there's a story I couldn't wait to tell you. It's about an unlikely duo in the 1920s who tried to warn the public that Prohibition was going to backfire so badly it just might leave thousands dead from poison.
Listen and subscribe to Snafu on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
I'm Camila Ramon, Peloton's first Spanish-speaking cycling and tread instructor. I'm an athlete, entrepreneur, and almost most importantly, a perreo enthusiast.
And I'm Liz Ortiz, former pro soccer player and Olympian, and like Kami, a perreo enthusiast. Come on, who is it? Our podcast, Hasta Bajo, is where sports, music, and fitness collide. And we cover it all. De arriba hasta abajo. Sit-downs with real game-changers in the sports world, like Miami Dolphins CMO Priscilla Shumate, who is redefining what it means to be a Latina leader.
It all changed when I had this guy come to me. He said to me, you know, you're not Latina enough. First of all, what does that mean? My mouth is wide open. Yeah. History makers like the Sucar family, who became the first Peruvians to win a Grammy.
It was a very special moment for us. It's been 15 years for me in this career. Finally, things are starting to shift into a different level.
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Chapter 5: How can you practice intentional breathing exercises?
Don't just make it a negative, i.e. we can't use technology here. Make it a positive. Maybe you're going to discuss the funniest TikTok you saw today and you have to describe it to each other without showing it. Maybe you're going to talk about something that happened as a highlight in each of your days today.
Maybe you're going to take this opportunity to share something you really appreciate about each other. This habit boosts energy and makes us feel rested in the most incredible ways. We are overwhelmed. We are over-consuming. We are over-subscribed. And therefore, we are exhausted.
If you had one hour of your day that was tech-free and one zone in your home that was tech-free, you would feel so much more rested on a daily basis. You would find a whole new influx of energy that you never knew existed before. And so many of us are missing out on this. So many of us don't realize the value of this because we can't remember the last time we were without our phones for an hour.
Just an hour in the day. It could be in the morning. It could be in the evening. Whatever works for you. But it will give you such a break. Give it a go. And for those of you who really want to take it to the next level, nature exposure. A Stanford University study in 2015 found that nature walks significantly lower anxiety and depression.
Last night, me and Radhi went on a one-hour walk in the evening. And I can truly say that it was so beautiful. I rested better. I felt calmer. It was a great end to the day. And hey, I can't do that every single day. I can't do an hour walk every single day. But an actionable tip is a 10-minute walk outside daily. A 10-minute walk outside will relax you more.
Movement can actually help you rest if it's outdoors and you're allowing yourself to just experience nature, whether it's looking at trees, admiring the birds, whatever it may be. These are simple habits to find rest and refuel throughout the day. As you're waiting and looking forward to that vacation, as you can't be more than excited about it, this is a really, really simple step.
Now, we've talked about the practical habits, but let's talk about the shame and guilt of rest again. Maybe your parents never rested. Maybe they're always working. Maybe they'll put pressure on you to do the same. Maybe you're scared of falling behind. Well, whatever it is, here's the reality. You're more likely to fall behind if you never rest.
You're more likely to lose focus if you never take a break. You're more likely to be less productive and efficient if you don't refuel. Recovery is part of an athlete's strategy. Recovery is part of an athlete's ability. You've got to be good at recovery in order to be good to play.
So for those of you that want to win, that want to hustle, that want to achieve more than everyone else, imagine what you could do with rest. Not overindulgent rest, not laziness, but the ability to refuel, refine and renew will actually make you more successful and effective. Now, for those of you that feel you have to earn it,
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