– English Lyrics

Lyrics & Translation

[English]

If you're watching right now, it means

to me that you're ready for a reset.

You're ready for a clean out. You're

ready for a refocus. Maybe you're like,

Jay, I just need to press that reset

button so that I can restart and focus

in the direction I want to go. I have

used each of these habits to reset when

I've been tired, low on energy, feeling

no momentum, and feeling no motivation.

And I have no idea how anyone functions

without them. In seven days, you'll

notice that these habits don't fight

your life. They fit inside it. Each one

meets you in the exact moment your mind

starts to spiral. They don't demand more

time, they reclaim the time your stress

is already stealing. Small habits don't

just change your days, they change the

way your days feel.

>> The number one health and wellness

podcast,

>> J Shetty. J. Shetty,

>> the one, the only J. Shetty.

>> I have no idea how people get through

their day without these habits. We all

experience so much stress every day.

Whether you're running late for work or

a family member is creating drama or you

just had a falling out with a friend.

These habits help you emotionally

regulate no matter where you are. You

can do these in bed, at home, in the

car, on a bus or train, even in the

bathroom. Number one, breath work.

Specifically, the three breath reset.

We've all heard about breathing. We've

all talked about breathing, but we don't

realize the value it actually offers. I

remember my first day at monk school

when I saw a young monk teaching younger

monks and I was observing from afar. I

then spoke to him afterwards and I asked

him what he was teaching. He said it was

their first day of school. And I said,

"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 1 2 3 or ABC. I can't even

remember." He said, "Well, I was

teaching them how to breathe." And I

said, "Wow, that that's incredible." And

he said to me, this 10-year-old,

11-year-old monk, he said to me, "When

you're happy, what changes? Your breath.

When you're sad, what changes? Your

breath. When you're stressed, what

changes your breath? He said, your

breath is connected to every emotion you

experience in life. Your breath is the

only thing that stays with you from the

moment you're born to the moment you

die. Your country you live in change,

your family changes, your friend will

change, but your breath is always there

with you. He said to me, if you learn to

master your breath, you'll master your

life. We undervalue how useful our

breath is in managing emotion, in

regulating stress. Here's when to use

this trick. When your phone buzzes with

a message that makes your stomach drop.

When you're stuck in traffic and you're

already late. When you're about to say

something you will regret. Here's what I

want you to do. Take three deliberate

breaths.

in for 4 seconds and out for six. The

long exhales stimulate the vagus nerve,

lowering heart rate and cortisol. It's

the biological equivalent of hitting

save before your emotions crash the

file. And I know what you're thinking. J

have heard it before. Three deep

breaths. It didn't solve the problem. I

still had an argument with my partner.

Here's the reality. It doesn't fix the

problem. It fixes the state you're in

while facing the problem. Running late

for work? Take a deep breath. Stuck in

traffic? Take a deep breath.

Disagreement with your partner? Take a

deep breath. An email you can't stop

rereading.

Take a deep breath. When you're blamed

for something small or ignored for

something big, take a deep breath when

the phone doesn't buzz. When the message

doesn't come, when the plans fall apart,

take a deep breath. When you're halfway

through explaining yourself and realize

you don't need to, take a deep breath.

When you feel like you're falling

behind, falling short, or just falling

apart, take a deep breath. Because that

breath is a border between reaction and

response, between who you were a second

ago and who you still have time to be.

You don't need to fix the moment. You

just need to pause inside it. Think

about all the times you've said

something you didn't mean. Think about

all the times you've looked back on a

moment and thought to yourself, "I could

have done that better."

That breath allows you the ability to

make something out of a bad situation.

It is bad. The breath doesn't make it

better. You are late. The breath doesn't

make it better. It just allows you to

not make more mistakes. It stops you

from taking things down the wrong angle.

Breath work to me has been my companion.

Whether I'm about to go on stage and I'm

nervous or when I'm running late, I'm in

the back of an Uber and I know I'm going

to be late for this meeting that's

really important. All the way through to

when I feel like I'm having an argument

with someone I care about or even

someone that's new to my life. It's

really powerful. Even if you think about

working out, what allows you to lift

more? your breath, right? What allows

you to function when you're running,

your breath. If you think about

athletes, they can run for the amount of

time they can and exert the energy they

can because they monitor their breath.

If you think about singers who hit

incredible notes, musicians who play

wind instruments, they can hit those

because of the control of their breath.

So much beauty and life exists because

of the control of our breath. Even if

you look at boxers, they can hit with

more energy, more precision when they

master their breath.

Breath is the single most underestimated

tool and asset that each and everyone

was gifted with since the moment we were

born. It can manage stress, give you

energy, refocus you, make you present.

If you invest in one habit this month,

this year, focus on breathing, it will

change the way you sleep, change the way

you work out, change the way you eat.

It's such an undervalued part of human

life, and you don't have to pay for it,

and it's easy to learn. Breathe in for

four and out for six to start.

Number two, morning light, no scroll.

When you're already scrolling before

you've even left bed, here's how it

works. Go outside. Outside of your

doorway, outside onto the lawn, outside

onto your back, tiny balcony, whatever

it is, even just a window for two to

five minutes.

Expose yourself to natural light.

Morning sunlight aligns your circadium

rhythm. This is chronobiology.

In practice, your body clock resets

through your eyes. Why does this matter?

You stop starting the day in comparison

and chaos. Light before screens tells

your brain it's morning, not a crisis.

Think about this. Most of us don't wake

up to light. We wake up to sound. And

that sound is usually an alert or an

alarm. Now, let's talk about those two

words. You need an alert when you need

to be jolted. You need an alarm when

there's an emergency.

Every day, we wake up in a state of

emergency because we wake up to an

alarm. The alarm triggers you to wake up

with stress, with pressure, maybe even

feeling tight-hed. And all of a sudden,

you grab your phone in that moment. And

now you have everyone telling you what

you didn't do yesterday, what you've got

to do today, and what you forgot to do

last week. We start our days at zero. If

you slept well, and now when you pick up

your phone, you've added news,

negativity, and notifications. You're at

a minus3, and then you add noise to it,

minus 4. For the rest of your day,

you're simply trying to climb up back to

zero. And you may be saying, Jay, I

don't live in a sunny climate. outdoors,

being in the light, right? Just being

exposed to it. Remember the sun and the

moon and the darkness and the light were

the way we knew whether it was night and

day and that's how we function today. We

work in the night and sleep in the day.

But before we followed that natural

rhythm, the alignment you create when

you don't look at your phone first thing

in the morning, just for 5 minutes,

just for five minutes, your brain

actually has the time to warm up. What's

incredible is the ancient traditions of

India talk about the practice of surya

namashkar which translates to sun

salutations to salute the sun. This is

how people started their day. It was a

ritual of practice. Today science has

proved that starting your day off with

sunlight is great for your circadian

rhythm. Don't underestimate this free

opportunity to start your day better

than stress. We all want to feel better,

to have more energy and more focus

throughout the day. That's why I

co-founded Juni, a sparkling adaptogenic

drink made with powerful ingredients

like ashwagandha and lion's mane. It's

designed to boost your mood, support

your focus, and give you natural energy,

all without the crash. A new classic

re-imagined. We're so excited to

officially launch our new lemonade iced

tea flavor. When we created Juni, my

goal was simple. I wanted to make drinks

that help you feel balanced and

energized without compromise. Our

upgraded take on the classic Arnold

Palmer is crisp, refreshing, and crafted

with adaptogens to support energy,

focus, and mood, all with zero sugar. Be

among the first to try it. Available

exclusively at drinkingjuny.com where

you can use the code onpurpose 20 for

20% off your first order. Cheers to your

daily mood boost. Number three, I call

this the twominut tidy. Maybe after a

long Zoom call when your desk looks like

a crime scene. Maybe when you feel

emotionally cluttered but don't know

why. Here's how it works. Pick one small

zone, your counter, your bag, your

inbox, and give it two clean minutes.

Visible order creates internal order.

Small actions restore a sense of control

and dopamine flow. And here's why it

matters. When life feels messy, your

environment becomes your mirror.

Straight in the mirror, the reflection

follows. Right? If you looked into a

mirror and it was slightly tilted or you

have one of those ones that kind of move

back and forth, you're not getting an

accurate reflection. That's what your

space can feel like. Have you ever

noticed how clearing your space empties

your mind?

how when you can't focus on your work,

if you clear your space, your thoughts

kind of get clearer in order. If you

can't focus on your work, clear your

space. If you can't hear your own

thoughts, clear your space when

everything feels heavy for no clear

reason. Clear your space when your mood

dips but nothing's wrong. Clear your

space. When the day feels stale, when

your mind feels stuck, when your energy

won't move, clear your space. When you

don't know what you need, start by

creating room to find out. Wipe the

counter, fold the blanket, open the

window, let light in, let air in, let

you back in. Because your space is an

echo of your mind. Cluttered rooms equal

cluttered thoughts. You can't always

control what's happening inside you, but

you can shape what's around you. Every

time you clear your space, you tell your

brain, "We're safe." Now, every surface

you clear gives your mind permission to

breathe. When I was in the monastery, I

learned this statement that I want to

share with you that changed my life.

Location has energy. Time has memory.

When you do something in the space every

day, it carries the energy. And when you

do something at the same time every day,

it carries the memory.

But sometimes our spaces where we spend

a lot of time get cluttered. We eat

where we're meant to sleep, we sleep

where we're meant to work, and we work

where we're meant to eat. The energy is

disorganized, and so is the space. No

wonder you can't focus on that table. No

wonder you can't sleep in bed because

the things that are around it, the space

that's created, the energy that it holds

doesn't allow for that rest or that

focus. Two minute tidy. We always say to

ourselves, "Oh, I'll do it on the

weekend. Oh, I need to find that one day

to fix that space. I'll clean the whole

house on the weekend." 2-minut tidy.

Just sort your desk out. You'll feel

focused. You'll be ready. Two-minute

tidy. Just put the duvet right. You'll

be ready. Two minute tidy will solve so

many challenges in your life. Give it a

go. Number four, the gratitude text.

Here's when to use it. When you're

lonely scrolling on social media, send a

text instead. When you feel unseen,

undervalued, or quietly angry at

everyone, send a gratitude text instead.

Here's how it works. Send one genuine

message. No long essay, just a few

honest words. Hey, I just wanted to say

I appreciate you. Studies show that

gratitude boosts serotonin and

strengthens emotional bonds. Here's how

gratitude works. It shifts attention

from what's missing to what's present.

In a world of constant comparison,

gratitude is rebellion. Did someone hold

the door open for you? Say thank you.

Did your coffee taste exactly right this

morning? Say thank you. Did a friend

text you just to check in? Say thank

you. Did you wake up next to someone you

love or simply wake up at all? Say thank

you. When the sky looks ordinary but the

air feels kind, say thank you. When

plans fall through but peace shows up

instead. Say thank you when the lesson

hurt but it taught you something true.

Say thank you. When nothing special

happened, but nothing terrible did

either. Say thank you. Say thank you

when it's easy. Say thank you when it's

hard. Say thank you when you have

enough. And especially when you think

you don't. Because gratitude doesn't

change what you have. It changes how you

see what you have. Every time you say

thank you, you remind your mind that not

everything is missing. And every time

you forget, life waits patiently to show

you something else to be grateful for. I

know gratitude sounds soft. I know it

sounds weak, but studies show that when

you're present in gratitude, you can't

be anywhere else. If you're having an

anxious thought, replace it with a

grateful one. If you're having a

worry-filled thought, have it replaced

with a thankful one. You can't live in

both places at once. It's an incredible,

incredible trick of the mind. Write a

twominute message to one person

personally, one person professionally.

And if you can be expressive, be

specific, and be personal. If you get a

message that just says, "Thank you,"

that's nice. But if you get a message

that says, "Thank you so much for

taking care of my friend when they were

visiting, and I just want you to know

that they felt really loved and cared

for."

You're allowing that opportunity for

that person to repeat that behavior.

When you reward something, that person

will repeat it. We reward drama by

paying it too much attention. We reward

stress by paying it too much attention.

Let's reward good behavior, even if it's

small. When you notice it, you'll notice

it more. Number five, the 202 cold

rinse. I know what you're thinking, Jay.

I don't want to get in the cold. It's

going to hurt. It's terrible. Here's

when to try it. When you finish your

shower, just right at the end of your

shower, the last 30 seconds is a great

place to do it. Whatever time you

shower. When you're hitting an energy

slump, it's a great time to give it a

go. When you're anxious before a big

meeting or a call, and by the way, it

can't just be cold water on your face.

You don't need to get in the shower if

you're at work. When you need a reset,

but you can't take a break, it's a great

reset. Here's how it works. In the

morning or the evening, end your shower

with 20 seconds of cold water. That

shock floods the body with

norepinephrine, sharpening focus and

mood for hours. Cold exposure activates

resilient circuits, a micro dose of

discomfort that trains your brain for

bigger stress. Here's why it matters.

You start teaching yourself discomfort

isn't danger.

I can do uncomfortable things. This one

belief, this affirmation, I can do

uncomfortable things. When you prove

that to yourself in the morning with 20

seconds of cold, you come out of there

with so much confidence, so much

clarity, ready to hit the day. It

doesn't make the day better. It gives

you the inner confidence of dealing with

the stresses that your day will throw at

you better. And it's just 20 seconds.

Number six, the ones sentence journal.

You might have heard about journaling

before, but I feel a lot of us struggle

with it. You struggle with, well, what

do I write about every day? You struggle

with like, how much do I write? Oh my

god, there's three pages here. I've only

got three paragraphs, maybe even less,

three lines. I want you to try the one

sentence journal. Here's when to use it.

When you're lying in bed, replaying

conversations or worrying about

tomorrow. When your thoughts feel

heavier than your day really was. Here's

how it works. Write one line. Today I

noticed. That's it. This simple

cognitive reappraisal helps your brain

file away experience instead of looping

it. Here's why it matters. Your brain

doesn't need a perfect ending to rest.

It just needs closure. Today I noticed

that gratitude isn't a grand gesture.

It's a glance you decide to linger on.

Tomorrow I'll notice something else. The

way someone laughs, the shape of the

moon, the way life keeps offering tiny

miracles disguised as ordinary moments.

Today I noticed how quiet the morning is

before I look at my phone. Today I

noticed how good the first sip of tea

was when I'm not multitasking through

it. Today I noticed the barista knew my

name and that it made me smile more than

I expected. Today I noticed my friends

laugh on a voice note they sent to me.

Today I noticed a song I've played a

hundred times and still makes me feel

something. Today I noticed I complain

about the weather no matter what it's

doing. Today I noticed how nice it felt

when someone asked how I was and really

waited for the answer. Today I noticed

how much of life happens while I'm

staring at a screen. It's not profound,

just practice. The practice of looking

up instead of scrolling down, of paying

attention before life becomes background

noise, of realizing that small moments

don't stay small unless you ignore them.

The truth is, noticing won't fix your

life, but it will remind you that it's

already happening right now in the

middle of your ordinary day. Number

seven, the 32nd future you checkin.

Here's when to use it. When you're about

to say yes to something you don't want

to do. When you're debating one more

drink, one more scroll, or one more

online order, here's how it works. Pause

and ask, "Will future me thank me for

this?" That question activates the

prefrontal cortex, the rational part of

the brain, interrupting impulse

circuits. Here's why it matters. It

reminds you that discipline isn't

self-denial. It's self-respect delayed

by 24 hours. Will future me thank me for

hitting snooze again or getting up and

taking care of the day before I get

behind? Will future me thank me for

saying yes to everything or for finally

saying no and sticking to it? Will

future me thank me for spending money to

feel better or for saving it so I can

actually be better later? Will future me

thank me for sending that message in

anger or for breathing before replying?

Will future me thank me for scrolling

through other people's lives or for

living my own for a few quiet minutes?

So before you decide, before you speak,

before you spend, before you scroll,

ask once softly, will future me thank me

for this? In seven days, you'll notice

these habits don't fight your life. They

fit inside it. Each one meets you in the

exact moment your mind starts to spiral.

They don't demand more time. They

reclaim the time your stress is already

stealing. Small habits don't just change

your days. They change the way your days

feel. If you love this episode, you will

also love my interview with Charles

Doohig on how to hack your brain, change

any habit effortlessly, and the secret

to making better decisions. Look, am I

hesitating on this because I'm scared of

making the choice, cuz I'm scared of

doing the work?

Key Vocabulary

Vocabulary	Meanings
reset /ˈriː.set/ B1	noun - a return to a previous state verb - to return something to a previous state
focus /ˈfoʊ.kəs/ B1	noun - the center of interest or activity verb - to concentrate attention or effort
restart /ˌriːˈstɑːrt/ B1	verb - to begin again
energy /ˈen.ər.dʒi/ A2	noun - the strength and vitality required for sustained physical or mental activity
momentum /moʊˈmen.təm/ B2	noun - the strength or force that enables something to continue moving
motivation /ˌmoʊ.tɪˈveɪ.ʃən/ B1	noun - the reason or reasons one has for acting or behaving in a particular way
notice /ˈnoʊ.tɪs/ A2	verb - to become aware of something
habit /ˈhæb.ɪt/ B1	noun - a settled or regular tendency or practice
stress /stres/ A2	noun - a state of mental or emotional strain or tension
breathe /briːð/ A1	verb - to inhale and exhale
emotion /ɪˈmoʊ.ʃən/ B1	noun - a strong feeling deriving from one's circumstances, mood, or relationships with others
regulate /ˈreg.jʊ.leɪt/ B2	verb - to control or maintain the rate or speed of (a process or activity)
master /ˈmæs.tər/ B2	verb - to acquire complete knowledge or skill in (a subject or accomplishment)
confidence /ˈkɒn.fɪ.dəns/ B1	noun - the feeling or belief that one can rely on someone or something
clarity /ˈklær.ɪ.ti/ B2	noun - the quality of being clear
comfort /ˈkʌm.fərt/ A2	noun - a state of physical ease and freedom from pain or constraint

Key Grammar Structures

• When you're about to say something you will regret.

  ➔ Future with 'be about to' + Modal Verb 'will'

  ➔ The phrase 'be about to' indicates an action that is on the verge of happening. 'Will regret' expresses a future consequence.

• It doesn't fix the problem. It fixes the state you're in while facing the problem.

  ➔ Parallel Structure with 'fix' as a verb

  ➔ The sentence uses a parallel structure to emphasize the distinction between solving the problem itself and managing one's emotional state *while* dealing with it. The repetition of 'fix' highlights this contrast.

• Every time you say thank you, you remind your mind that not everything is missing.

  ➔ Subordinate Clause with 'Every time' + Present Simple, Present Simple

  ➔ The 'every time' clause establishes a recurring event (saying thank you) and its consistent result (reminding the mind). The use of the present simple emphasizes the habitual nature of this connection.

• Will future me thank me for this?

  ➔ Indirect Question with 'will'

  ➔ This is an indirect question, framed as a thought experiment. The word order is typical of a question ('will...me') but it's embedded within a statement. It's a rhetorical device used for self-reflection.