DeepSummary
Jay Shetty starts by explaining the technique of cognitive restructuring, which involves awareness, reappraisal, adoption, and evaluation to reframe negative thought patterns and stay motivated. He recommends following accounts related to your goals on social media to receive positive reinforcement from the algorithm.
Jay emphasizes the importance of having three key people in your life to support motivation: someone to vent to when you fall off track, someone to challenge and push you back on track, and someone to do the activity with. He also stresses celebrating small wins and expressing them to others to reinforce positive habits.
Jay provides tips like keeping a physical calendar to tick off completed tasks, focusing on 'effective' weeks for big goals alongside efficient days, prioritizing sleep, and doing a 10-7-3 routine (10 minutes exercise, 7 minutes meditation, 3 minutes journaling) when struggling with motivation.
Key Episodes Takeaways
- Reframe negative thought patterns through cognitive restructuring to stay motivated
- Follow social media accounts aligned with your goals for positive reinforcement
- Have three key supportive people: one to vent to, one to push you, one to do the activity with
- Celebrate and share small wins to reinforce positive habits
- Prioritize consistent, quality sleep as it impacts all wellness areas
- Do a 10-7-3 routine (10 mins exercise, 7 mins meditation, 3 mins journaling) when struggling
- Plan 'effective' focus weeks for big goals alongside regular efficient days
- Make motivation more social, competitive or collaborative
Top Episodes Quotes
- “The most important thing is how you feel after you do something. We overvalue what we feel before something, and we undervalue what we feel after something.“ by Jay Shetty
- “The reason to make a big deal about your wins and completion is you are convincing your brain of this new narrative that I really like this. This is really good for me. It makes me feel good.“ by Jay Shetty
- “If you're losing motivation, make it more social, make it more competitive, or make it more collaborative. Competition and collaboration are brilliant ways to get motivated.“ by Jay Shetty
- “Sleep is the one to start with. If you've been struggling for motivation, start with changing your sleep.“ by Jay Shetty
Entities
Person
Product
Episode Information
On Purpose with Jay Shetty
iHeartPodcasts
1/12/24
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