What’s one small step you can take right now to break the cycle you’re stuck in?

 

Today, Jay shares a simple, science-backed method to help you overcome laziness, distraction, and burnout by focusing on consistency instead of motivation. Rather than waiting for the perfect moment or a burst of inspiration, Jay explains how lowering the bar, creating rituals, and going on a dopamine detox can help you rebuild discipline and self-trust, one small action at a time.

 

It’s not about working harder or chasing perfection, but about starting smaller and showing up consistently. Jay explains how to protect your focus, rewire your reward system, and break the patterns that keep you stuck. Over time, these tiny shifts compound into real transformation, helping you feel more grounded, confident, and in control.

 

In this episode, you’ll learn: 

How to Start When You Feel Stuck

How to Build Rituals That Replace Willpower

How to Break Free from the Dopamine Addiction Cycle

How to Embrace Boredom and Reclaim Focus

How to End Each Day with Progress, Not Pressure

 

Change doesn’t come from motivation. It comes from momentum. When you choose to start small, stay consistent, and keep your promises to yourself, discipline becomes second nature.

 

With Love and Gratitude,

Jay Shetty. 

 

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What We Discuss:

00:00 Introduction

0:57 Lower Your Expectations 

05:36 Build A Ritual, Not A Routine

07:42 24 Hour Dopamine Detox 

10:58 Make Bad Habits Hard To Do

13:13 Be Bored For 10 Minutes A Day

15:10 Reward Effort, Not Results

17:24 Turn Your Phone Off For 60 Minutes 

18:14 You Can Do Anything for 5 Minutes!

21:15 End Your Day With the 3 Minute Review

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