7 Morning Rituals That Will Transform Your Day (Beat Fatigue and Stay Focused)
On Purpose with Jay Shetty
iHeartPodcasts
4.8 • 28.5K Ratings
🗓️ 28 February 2025
⏱️ 35 minutes
🧾️ Download transcript
Summary
How do you usually start your mornings?
Do you wake up feeling tired?
Today, Jay discusses why a well-crafted morning routine doesn’t just jump start your day but sets the tone for success. He begins by emphasizing that how you spend your mornings shapes the rest of your day. A mindful start can boost focus, energy, and resilience. Rather than reaching for coffee first thing, Jay suggests hydrating with a glass of water infused with sea salt and lemon to kickstart hydration and replenish essential minerals.
Movement is another essential pillar for a successful day. Jay recommends incorporating a short burst of explosive activity. The episode wraps up with two powerful mindfulness practices: reverse gratitude, where you reflect on three things you’d hate to lose, and the first bite ritual, where you take a slow, intentional bite of your first meal while focusing on gratitude.
In this episode, you'll learn:
How to Properly Hydrate in the Morning
How to Structure Your Morning Routine
How to Build Confidence
How to Find Your Inspiration Habit
As you work on cultivating a powerful morning routine, remember that personal growth is an ongoing journey. Embrace the challenges along the way, knowing that each step brings you closer to a more focused, energized, and fulfilling life.
With Love and Gratitude,
Jay Shetty
What We Discuss:
00:00 Intro
01:41 How to Set Your Day for Success
04:56 Step 1: Do the Dopamine Detox
09:14 Step 2: Let Morning Light Wake You Up
11:35 Step 3: The Cold Shock Reset
14:18 Step 4: The One Move Power Shift
18:13 Step 5: The Reverse Gratitude Shift
19:49 Step 6: The First Bite Ritual
22:20 Step 7: The Future You Signal
26:12 T.I.M.E. - The 4-Step Morning Routine
See omnystudio.com/listener for privacy information.
Transcript
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| 0:00.0 | Hey y'all. I'm Maria Fernanda Diaz. When You're Invisible is my love letter to the working class people and immigrants who shaped me. |
| 0:07.5 | Season two shares stories about community and being underestimated. |
| 0:12.2 | All the greatest changes have happened when a couple of people said, this sucks. Let's do something about it. |
| 0:17.1 | We get paid to serve you, but we're made out of the same things. |
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| 0:21.0 | black male teachers. Sometimes I am the testament. Listen to when you're invisible on the Iheart |
| 0:25.8 | radio app, Apple Podcasts, or wherever you get your podcasts. Hey guys, I'm Kate Max. You might know me |
| 0:33.8 | from my popular online series, The Running Interview Show, where I run with celebrities, |
| 0:38.9 | athletes, entrepreneurs, and more. After those runs, the conversations keep going. That's what |
| 0:45.9 | my podcast Post Run High is all about. It's a chance to sit down with my guests and dive |
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| 1:01.4 | Radio app, Apple Podcasts, or wherever you get your podcasts. Welcome. My name is Paola |
| 1:09.2 | Pedrosa, a medium and the host of the Ghost Therapy podcast, where it's not just about connecting with deceased loved ones. It's about learning through them and their new perspective. I think God sent me this gift so I can show it to the world. And most of all, I help people every single day. Listen to the Ghost Therapy |
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| 1:36.5 | When we pick up our phones first thing in the morning, it's like letting 100 people into the |
| 1:44.0 | bedroom of your mind at that time. |
| 1:47.1 | You would never let 100 people walk into your bedroom in the morning |
| 1:52.5 | before you brushed your teeth, before you put your makeup on, |
| 1:56.1 | before you were ready for the day, before you showered. |
| 1:58.5 | But every day we let a hundred notifications, |
| 2:03.5 | news stories, updates, messages walk into the bedroom of our mind. Think about that for a second. |
... |
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