Introducing: On Purpose with Jay Shetty

SPEAKER_1 (0:00)

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SPEAKER_2 (1:01)

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The features described are for wellness purposes only and not for medical use. iPhone 11 or later required. Based on Apple conducted study of heart rate accuracy August 2026 Visit apple.com/applewatchseries12.

Jay Shetty (1:32)

Hey, it's Jay. I don't know what your day's been like, but I was just thinking about you for a minute. And I hope you're being a little patient with yourself because you deserve it. And yeah, I'll talk to you soon.

Over the last seven years, I've had the privilege of sitting down with some of the world's leading neuroscientists, psychologists, physicians, researchers, and happiness experts. Every conversation leaves me inspired. But if I'm being honest, it also leaves me with another habit to try. One expert tells me to prioritize strength training. Another swears by cold exposure. Someone else explains the importance of gut health, sleep consistency, or meditation. I genuinely love learning from these conversations. But after a while, I noticed something happened that I wasn't expecting. The more I learned about wellness, the more overwhelmed I could start to feel. I found myself wondering whether I was eating the right foods, getting enough sunlight, taking the right supplements, moving enough, sleeping enough, or following the best possible morning routine.

Instead of feeling healthier, I was constantly thinking about all the things I wasn't doing. And I started to wonder if this is what so many of you are experiencing as well. We have more information about health than any generation before us, yet so many people still wake up feeling exhausted, anxious, disconnected, or simply not like themselves.

That's when I realized something. I feel our minds have convinced us that feeling better is far more complicated than it actually is.

Somewhere along the way we started believing that if we weren't following an elaborate routine or optimizing every part of our day, we were falling behind. Psychologists actually have a name for part of this tendency. Complexity bias. We naturally assume that complicated solutions must be more effective than simple ones even when the evidence suggests otherwise. Think about the amount of times you've said, Oh, it can't be that simple. Oh, it can't be that easy. It needs to be more complex than that. The result is that we then spend so much time searching for the perfect routine that we overlook the habits that have consistently helped human beings thrive for thousands of years. So for today's episode, I decided to go back through years of conversations we've had on this podcast and ask a different question. Instead of focusing on everything the experts disagree about, I looked for what kept showing up again and again. They debate diets, they debate supplements, they debate fasting, cold plungers and the latest wellness trends. But despite coming from completely different fields, there are three habits that almost everyone agrees have an outsized impact on how we feel.

When I say feel better, I don't just mean living longer or lowering every risk of disease decades from now.

I mean having more energy when you wake up in the morning, feeling calmer in your own mind, feeling more present with the people you love, feeling like yourself again. Today, I want to share those three habits with you. But more importantly, I want to explain why they work because I believe understanding the science behind them is what finally makes them stick.

One thing that fascinated me as I looked back through all of these conversations is that the experts almost never started with the newest research. They started with the basics. That's interesting because progress often feels like adding more, more information, more technology, more optimization. But what I've found is that in reality, the fundamentals always need to be met first. Are you sleeping? Are you moving your body? Are you chronically stressed? Are you connected to other people?