<p>What’s one small step you can take right now to break the cycle you’re stuck in?</p> <p> </p> <p>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.</p> <p> </p> <p>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.</p> <p> </p> <p><strong>In this episode, you’ll learn: </strong></p> <p>How to Start When You Feel Stuck</p> <p>How to Build Rituals That Replace Willpower</p> <p>How to Break Free from the Dopamine Addiction Cycle</p> <p>How to Embrace Boredom and Reclaim Focus</p> <p>How to End Each Day with Progress, Not Pressure</p> <p> </p> <p>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.</p> <p> </p> <p>With Love and Gratitude,</p> <p>Jay Shetty. </p> <p> </p> <p><strong><em>Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe </em></strong><a href="https://news.jayshetty.me/subscribe"><strong><em>here</em></strong></a><strong><em>.</em></strong></p> <p> </p> <p><strong><em>Check out our Apple subscription to unlock bonus content of On Purpose! </em></strong><a href="https://lnk.to/JayShettyPodcast"><strong><em>https://lnk.to/JayShettyPodcast</em></strong></a><strong><em>  </em></strong></p> <p> </p> <p><strong>What We Discuss:</strong></p> <p>00:00 Introduction</p> <p>0:57 Lower Your Expectations </p> <p>05:36 Build A Ritual, Not A Routine</p> <p>07:42 24 Hour Dopamine Detox </p> <p>10:58 Make Bad Habits Hard To Do</p> <p>13:13 Be Bored For 10 Minutes A Day</p> <p>15:10 Reward Effort, Not Results</p> <p>17:24 Turn Your Phone Off For 60 Minutes </p> <p>18:14 You Can Do Anything for 5 Minutes!</p> <p>21:15 End Your Day With the 3 Minute Review</p><p>See <a href="https://omnystudio.com/listener">omnystudio.com/listener</a> for privacy information.</p>