Is your to-do list stressing you out?
How often do you feel like you’re just trying to catch up?
Today, Jay dives deep into the power of slowing down—not as a luxury, but as a necessary life strategy. He walks us through eight actionable and science-backed steps to feel more present and connected to your day–no yoga mat, silent retreat, or drastic life change required. Whether it’s taking five-minute tech breaks, adding little rituals between tasks, focusing on one thing at a time, or even just adjusting your posture, each practice is a reminder that mindfulness isn’t something we need to schedule, it’s something we can embody.
Jay reminds us that even the tiniest moments—like taking three deep breaths at a red light or saying your actions out loud—can pull us back into the present. Through real-life stories and powerful research, he shows how we can snap out of autopilot and find calm, clarity, and a sense of control, even on the busiest days.
In this episode, you’ll learn:
How to Slow Down to Speed Up Your Day
How to Use Time Anchoring to Manage Stress and Anxiety
How to Transition Tasks with Micro-Rituals, Not Rush
How to Narrate Your Actions to Stay Present in the Moment
Whether you’re juggling back-to-back meetings, dealing with family chaos, or just craving a little peace, this episode is your gentle reminder to slow down, take a breath, and tap back into the calm that’s always been there—one mindful moment at a time.
With Love and Gratitude,
Jay Shetty
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What We Discuss:
00:00 Intro
01:09 How to Reconnect with Your Day and Move with Intention
03:25 Step #1 Take 5 Minute Tech Breaks to Recharge Focus
06:45 Step #2 Pause Emotionally to Regain Clarity
10:47 Step #3 Simplify Your Choices to Avoid Overwhelm
12:47 Step #4 Are You Working on Too Many Things at a Time?
16:01 Step #5 Reset Your Posture to Shift Your Mindset
20:40 Step #6 Time Can Be Your Anchor—Not Your Stressor
24:08 Step #7 Create a Reset Ritual Before Your Next Task
27:56 Step #8 Narrate Your Actions Out Loud to Stay Present
Episode Resources:
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https://www.linkedin.com/in/shettyjay/
https://www.youtube.com/@JayShettyPodcast
http://jayshetty.me
