On Purpose with Jay Shetty - Feel Stuck, Confused, or Behind? Use THIS Blueprint and Completely Transform Your Life in ONE Year!

Episode Date: January 16, 2026

Real change doesn’t happen all at once, It’s built through quiet, repeated choices most people never notice. In this episode, Jay challenges the idea that transformation requires motivation or perfect timing, revealing instead that lasting change is created through systems, structure, and intentional design. He explains why most people stay stuck year after year, not because they lack discipline or talent, but because they rely on hope when what they need is strategy. Jay walks us through a practical blueprint for lasting transformation, beginning with reshaping your environment so the right habits become your default. From upgrading your identity to mastering one skill that can reshape your confidence, career, and self-belief, he shows how small improvements compound over time. Drawing on psychology, neuroscience, and real human stories, Jay reframes success as consistency over perfection, choosing discipline when motivation fades and stepping into who you’re meant to become. In this episode, you'll learn: How to Change Your Life by Redesigning Your Environment  How to Make Good Habits Your Default  How to Use Fear as a Signal to Take Action How to Break Big Goals Into Four Powerful Seasons How to Transform Your Life by Serving Others This year isn’t about becoming someone else, it’s about becoming more of who you already are, with better systems, healthier boundaries, and stronger habits to support you. Progress won’t be linear, and that’s okay. What matters is staying committed to the direction, not the speed. Every effort counts, even the ones no one sees.  With Love and Gratitude, Jay Shetty Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe here. What We Discuss: 00:00 Intro 00:41 How to Change Your Life in One Year 03:29 #1: Start With Redesigning Your System 06:35 #2: The Four Seasons of Growth 08:57 #3: Fix the Relationships that Matter 11:50 #4: Fear Grows the Longer You Avoid It 14:48 #5: The Power of Service 17:58 Give Yourself a Year to Make a DifferenceSee omnystudio.com/listener for privacy information.

This is an I-heart podcast, guaranteed human. What up, y'all? It's your boy, Kevin on stage. I want to tell you about my new podcast called Not My Best Month, where I talk to artists, athletes, entertainers, creators, friends, people I admire who had massive success about their massive failures. What did they mess up on? What is their heartbreak?

And what did they learn from it? I got judged horribly. The judges were like, you're trash. I don't know how you got on the show. Boo. somebody had tomatoes. I'm kidding. But if they had tomatoes,

they would have thrown the tomatoes. Let's be honest. We've all had those moments we'd rather forget. We bumped our head. We made a mistake. The deal failed through. We're embarrassed. We failed.

But this podcast is about that and how we made it through. So when they sat me down, they were kind of like, we got into the small talk, and they were just like, so what do you got? What ideas? And I was like, oh, no. What? Check out Not My Best Moment with me, Kev on Stage,

on the I Heart Radio app, Apple Podcasts, YouTube, or wherever you get your podcast. I'm Iba Longoria. And I'm Maite Gomes Gajuan. And this week on our podcast, Hungry for History, we talk oysters, plus the Miambi chief stops by. If you're not an oyster lover, don't even talk to me. Ancient Athenians used to scratch names onto oyster shells to vote politicians into exile. So our word ostracize is related to the word oyster. No way.

Bring back the honor. Listen to Hungry for History on the IHeart Radio app, Apple Podcasts, or wherever you get your podcasts. Hi friends. Sophia Bush here, host of Work in Progress. This week we had such a special guest, a mentor, a friend, a wife, a mother, an author, attorney, advocate, television producer, and now she adds podcast host to the list. Michelle Obama is here. Sophia, I'm beyond thrilled to be able to sit down and chat with you. Listen to Work in Progress on America's number one podcast network, IHeart.

Open your free IHeart Radio app, search Work in Progress, and listen now. Who do I want to become? It's not about the goal, it's about the growth you're willing to undertake in order to achieve the goal. Success is quiet mornings, late nights, and a hundred almost before one yes. Success is choosing discipline on the day's motivation doesn't show up. success is doing the work when no one's watching and no one's clapping success is walking away from what drains you so you can protect what grows you the number one health and wellness podcast jay sheddy jay sheddy i was stuck confused and unsuccessful until i did this what if i told you that

one year from today you could wake up as a completely different person and the only thing standing in the way is the way you're thinking about this year. Most people never change their lives, not because they're lazy, not because they're untalented, but because they don't understand this one truth. Your life doesn't change in a year. Your life changes in the tiny decisions you repeat for a year. We waste entire years waiting for motivation, waiting for clarity, waiting for timing, waiting for confidence, and while we wait, the year quietly disappears. Here's an uncomfortable statistic. 92% of people never followed through on their new year goals.

Not because they don't want to change, but because they're using hope as a strategy instead of a system. But here's the inspiring part. One year is long enough to transform almost anything about your life. your body, your relationships, your career, your self-worth, your habits, your emotional health, if you understand the science of real change. In this episode, I'm going to give you a 12-month blueprint that has helped millions of people transform their lives, a framework backed by psychology, research and real human stories. And I promise you this. By the end of these 30 minutes, you will no longer fear the future.

you will feel prepared to shape it. So let's begin. Before we talk about how to change your life, we need to talk about why most people don't. It's not a lack of intelligence. It's not a lack of discipline. It's not a lack of opportunity. It's a lack of a system.

Let me tell you a story. A friend's one told me, Jay, I keep trying to change and nothing sticks. Sound familiar? He'd buy new planners. he'd download new apps, he'd watch motivational speeches, and every year he ended up exactly where he started, exhausted and confused.

He wasn't failing, his strategy was failing in moments of temptation. Only three to five minutes. Motivation spikes and crashes. But systems, routines, environments, structures, they keep going long after motivation dies. So here's the first truth. Your life won't change when you try harder. It will change when you redesign the system you live inside.

Let's build that system together. If you want a new year, you need a new default. Most people try to change their life using motivation. Science shows your environment drives 45% of your daily behavior, almost half your life. Let me give you a real example. I once worked with someone who could never stick to a morning routine. She tried alarms, apps, planners, nothing worked.

Then we changed her environment. We rearranged her nightstand. We moved her phone to another room. We put her journal where her phone used to be. We laid out her gym clothes the night before right next to her bed. We simplified her kitchen counter. Suddenly, her identity matched her environment. She didn't become a disciplined person.

She became a supported person. Here's what I want you to do. Here are some actionable steps for this year. Number one, redesign your morning and night anchors. These two 30-minute windows shape your entire day. If you understand this one thing, you can build discipline. Make the things you need easy to find and make the things you don't want hard to find.

You want to work out in the morning? Make sure your gym clothes are easy to find. You don't want to have a midnight stack. Make sure those chips are hard to find. This leads us to number two. Remove friction from good habits. Make good habits easier than bad ones. So many of us make good habits hard to do.

We make it hard to stay healthy because our snack drawers are fine. full of bad snacks. We make it harder to work out because we subscribe to a gym that's 30 minutes away. We make it harder to be focused on our work because our desk is full of clutter. Number three, upgrade your identity. Don't ask what goal do I want. Will you all go, what goal do I want? Here's what I want you to ask instead. Who do I want to become? It's not about the goal. It's about the growth you're willing to undertake in all. to achieve the goal. Success is quiet mornings, late nights, and a hundred almosts before one yes.

Success is choosing discipline on the day's motivation doesn't show up. Success is doing the work when no one's watching and no one's clapping. Success is walking away from what drains you so you can protect what grows you. Success is being patient with the process even when the result are late. Success is becoming the person your future requires, not the person your past expects. Here's the second truth. A year equals four seasons of learning. A year is long enough to learn a skill that can reroute your entire life. Not a hobby, a skill. Skills change identity. Skills build confidence. Skills increase opportunity. Skills compound. Statistics, show learning a new skill reduces anxiety and depression by up to 34%. Adults who engage in

continuous learning report significantly higher life satisfaction. Let me tell you a story. A woman once told me she felt stuck in her job and stuck in her identity. We made one shift. She committed to learning public speaking 20 minutes a day. Just 20 minutes. One year later, she was leading meetings, pitching ideas confidently and interviewing for a promotion. The skill didn't just change her career. It changed her self-perception. So here are practical choices that you can make this year. Pick one of these and master it. Public speaking, emotional regulation, networking, mindfulness, creative writing, financial literacy, communication skill. One skill can create 10 opportunities.

I think about all the skills I invest in every single year and how they've transformed my life. If you want to change your life in a year, learning one skill could help you accelerate and transform your trajectory in ways nothing else could. Here's what I recommend. Do what I call immersion weekends. Spend a whole weekend attending courses, seminars,

reading books, listening to podcasts, about that subject. You will know very quickly what you want to invest in and what you want to spend more time on. We all want to feel better to have more energy and more focus throughout the day. That's why I co-founded Junie, a sparkling adaptogenic drink made with powerful ingredients like Ashwaganda and Lionsmane. It's designed to boost your mood, support your focus and give you natural energy all without a crash. A new classic reimagined. We're so excited. We're so excited. to officially launch our new lemonade iced tea flavor. When we created Junie, my goal was simple. I wanted to make drinks that help you feel balanced and energized without compromise. Our

upgraded take on the classic Arnold Palmer is crisp, refreshing and crafted with adaptogens to support energy, focus and mood, all with zero sugar. Be among the first to try it, available exclusively at Drinkjunie.com, where you can use the code on-purpose 20 for 20% of. your first order. Cheers to your daily mood boost. It brings me so much joy to share this with you and to give something back in the process. Juni is now available at Whole Foods Market nationwide and I'd love for you to try it for free. Head to drinkjunie.com forward slash jay and get a complimentary can of Junie on me at any Whole Foods market. Radi and I created Juni with a simple intention to help you feel better from the inside out. It's a sparkling,

adaptogenic drink crafted with Ashwaganda, Lionsmane, and green tea to boost your mood, support your focus and give you clean natural energy that stays with you throughout the day. So go to drinkjuni.com forward slash jay and run to your nearest Whole Foods market for your free Junie. I can't wait for you to try it. Cheers. Here's the truth. One decision can separate who you were from who you're becoming. One decision can end. end an old chapter and begin a better one. One decision can change your confidence forever. And one decision can rewrite your entire story.

All it takes is one decision. Truth number three. Fix the relationships that matter. Because connection equals quality of life. The Harvard study of adult development conducted by Robert Waldinger, who I've had the honor of interviewing on on purpose twice. This is the longest happiness study ever done, found the quality of your relationships is the strongest predictor of your future well-being. Your life doesn't

change alone. Your life changes through better conversations, better boundaries and deeper connections. So here's what I want you to do in 2026. Repair one relationship this year that matters. release one draining connection that has expired. Deepen one meaningful bond for more support. Schedule one weekly connection ritual. Here's the harsh truth. Loneliness is not the absence of people. It's the absence of understanding.

Loneliness is not the absence of company. It's being surrounded and still feeling unseen. Loneliness is not the absence of conversation, it's talking without ever being heard. Loneliness is not the absence of relationships, it's the absence of someone you can be honest with. Loneliness is not the absence of someone, it's the absence of safety. Ask yourself which relationship is worth improving or which ones do you need to distance from? which relationship would have the greatest positive benefit in your life if you invested in it more. Here are four questions that will change your relationships.

Who do you need to call more? Who do you need to talk to less? Who do you want to spend time with? Who do you need to distance from? If you focused on transforming your relationships this year, it will transform your life. You know what truly holds you back? Relationships that drain you. People who misunderstand you, no matter how clearly you speak. Conversations that take energy, but give none back. Connections that make you doubt yourself instead of support yourself. It's not your potential that's limited.

It's the people who keep pulling you backwards while you're trying to push forward. Take an inventory of the people in your life this year. You don't have to make big changes. You don't have to just cut people out, but recognize what would move the needle and give it some time and energy. Truth number four. Fear becomes bigger the further you stand from it.

Fear becomes smaller, the close you move toward it. Action reduces anxiety. Avoidance amplifies it. Here are some practical steps for this year. Create a fear list instead of a to-do list, right? We all make to-do lists, but I want you to make a fear list. Break each fear into five micro-actions. And then I want you to reward action, not outcome.

Because here's the mistake we make. You don't have to overcome fear before you do something. You have to do the thing whilst you're still feeling the fear. You don't get over your fear, then start a business. You start a business, feel scared, nervous and anxious, and still move forward. What the fear list does is it makes you face what you're actually struggling with. The reason you don't do your to-do list is because you're scared. The reason you cancel that meeting is because you're scared.

The reason you don't send your resume is because you're scared. The reason you don't ask for a promotion is because you're scared. We're so scared of rejection. We're so scared of failing that we don't take action. before we can remove that feeling. What we don't realize is that life is all about doing things even with the feelings that you think are holding you back. Please don't let your fears ruin your future.

Please don't let your fears keep you stuck in places you've already outgrown. Please don't let your fears make you walk away from something good before you've even tried. Please don't let your fears turn temporary uncertainty into a lifetime of regret. And please don't let your fears talk you out of the future you know you deserve. It's fascinating to me how many of us set goals

and don't meet them, not because the goals aren't right, but because we haven't addressed the fear. If we don't face our fears, we can't move forward toward our goals. So instead of just looking at your goals every year and wondering why you're not there yet, make this the year you face your fears,

address them, focus on them, break through them by taking action even when they exist. One of my favorite quotes that I've ever heard is if you feel afraid, do it afraid. If you feel scared, do it scared. If you feel anxious, do it anxious. and if you feel nervous, do it nervous. It's better to do the thing, even feeling that way,

than to hope you will get over that feeling so you can finally start. Here we go. Hey, I'm Cal Penn, and on my new podcast, Here We Go again, we'll take today's trends and headlines and ask, why does history keep repeating itself? You may know me as the second hottest actor from the Harold and Kumar movies, but I'm also an author, a White House staffer, and as of like 15 seconds ago, a podcast host. Along the way, I've made some friends who are experts in science, politics, and pop culture. And each week, one of them will be joining me to answer my burning questions.

Like, are we heading towards another financial crash like in 08? Is non-monogamy back in style? And how come there's never a gate ready for your flight when it lands like two minutes or early. We've got guests like Pete Buttigieg, Stacey Abrams, Lely Singh, and Bill Nye. When you start weaponizing outer space, things can potentially go really wrong. Look, the world can seem pretty scary right now, because it is. But my goal here is for you to listen and feel a little better about the future. Listen and subscribe to here we go again with Cal Penn on the IHeart Radio app, Apple Podcasts, or wherever you get your podcasts.

Hi, I'm Danny Shapiro, host of the history. podcast Family Secrets. We were in the car, like a Rolling Stone came on, and he said, there's a line in there about your mother. And I said, what? What I would do if I didn't feel like I was being accepted is shoes and identity that other people can't have. I knew something had happened to me in the middle of the night, but I couldn't hold on to

what had happened. These are just a few of the moving and important stories I'll be holding space for on my upcoming 13th season. of Family Secrets. Whether you've been on this journey with me from season one or just joining the Family Secrets family, we're so happy to have you with us. I'll dive deep into the incredible power of secrets, the ones that shape our identities, test our relationships, and ultimately reveal who we truly are. Listen to Family Secrets on the IHeart Radio app, Apple Podcasts, or wherever you get your podcasts.

Hi, I'm Radhidavluca and I am the host of a really good cry podcast. This week I am joined by Anna Runkle, also known as the crappy childhood fairy, a creator, teacher, and guide helping people heal from the lasting emotional wounds of unsafe or chaotic childhoods. We talk about how the things we went through when we were younger can still show up in our adult lives, in our relationships, our reactions, even in the way we feel in our own bodies. And Anna opens up about her own story, what helped her notice the patterns she was stuck in, and how she slowly started teaching her body that it is safe now. So when I got attacked, it was very random.

Four guys jumped out of a car and just started beating me and my friend. And they broke my jaw on my teeth. I was unconscious. Then I woke up and I screamed. And I screamed because even though I didn't know who I was or where I was, something in me was just like, hold on, wait, they could kill me. And I'm not going to let that happen. I'm not going to let that happen.

I'm going to get through this. And I did. Listen to a really good cry on the I Heart Radio app, Apple Podcast, or wherever you get your podcast. Truth number six, the power of service. Service isn't just charity. Service is identity. It's meaning.

It's medicine. Neuroscience shows that helping others activates the brain's reward pathways, the same circuits that light up for purpose and joy. There's even studies that show that when people are experiencing depression, if they help others with depression, there goes down. So sometimes we also say to ourselves, I'll help when I have more, not realizing

you'll have more if you help now. If you help someone now, you feel great a self-esteem. You count your blessings. You realize what skills you have. I learned about the skills and talents I have because I started using things in the service of others, even before I knew I had them. Here are some practical ways you can do that. You could volunteer. one hour a week. You could help one person quietly. You could use your skills for someone else's benefit or the community. Pick one issue you worry about and get involved. If you want to change your life, change someone else's day. If you want to change your year, change someone else's week. If you want to change your month, change someone else's hour.

you can transform your life by transforming someone else's. So here's your year redesigned. Break your year into four 90-day seasons. Season one, reset. Redesign your environment and your habits. Season two, learn, master two skills that change your confidence and direction. Promise you it will make a big difference.

Season three, connect, repair, deepen and rebuild. relationships. Season four, expand, face fears, take risks and create something new. You don't have to do everything I said in one season. A year has four seasons. You don't see the weather trying to snow, rain, sunshine, and everything else all in one day. That's not what the climate tries to do. Move in seasons. Remember this. A year isn't 365 days. It's 52, child. chances, 12 chapters, and four seasons. Your life can change this year. Not because the year is magical, but because you are capable. You don't need a perfect plan. You don't need certainty. You don't need confidence. You need momentum. You need one decision. You need one step and you need to remember

this. One year of intention can undo 10 years of drift. So choose one thing today, one habit, one relationship, one skill, one decision, one fear, one act of service, and just start. A year from now, you will look back and barely recognize the person you used to be. Because your life doesn't change someday. It changes the day that you just start. the insight and advice that I've shared with you today will truly make a difference

I've had the fortune of having incredible years in my life where I have changed my life in a year and when you look at it that way you actually give yourself the opportunity to transform sometimes we want to change our life in a day we want to change our life in a month give yourself a year this year

to really make a difference see we think consistency looks like this Real consistency looks like this, right? If you think to yourself, I'm going to work out five days a week every week for the rest of the year, the one week where you only do three days, you'll feel like a failure. So what do you do you do? You recognize five's the average. There'll be some weeks you do seven. There'll be some weeks you do three. There'll be some weeks you do four and there'll be some weeks you do six. When you give yourself that flexibility and adaptability to hit the average, not the ideal. deal every single week, you finally give yourself an opportunity to make a huge difference. I've seen so many people try to put too much pressure on themselves. I've seen so many people who've been so harsh to themselves. If you really want this year to be the year that everything changes, follow these steps, stay accountable, find someone you can share these goals with, and move forward together.

Your goal doesn't get you to the goal. It's the growth that gets you to the goal. How are you willing to grow? Who are you willing to become? What are you willing to change? If you focus on transformation over the destination, you will get there quicker. Often we keep looking at the goal

and thinking it's so far away, it's so hard to get there, I don't know when it's going to happen. If we just focused on the next step, the next step forward, just one step at a time, you'll be at the destination in no time. Please know that you can change your life in a year by changing the few things that I laid out.

And remember, I'm forever in your corner. I'm always rooting for you. And I wish you all the best. Thank you so much for watching this video. I'm so grateful for your support. 2026 is going to be the best year yet. I want you to subscribe to my best year. channel so you never miss a video. Thank you so much for listening to this conversation.

If you enjoyed it, you'll love my chat with Adam Grant on why discomfort is the key to growth and the strategies for unlocking your hidden potential. If you know you want to be more and achieve more this year, go check it out right now. You set a goal today, you achieve it in six months, and then by the time it happens, it's almost a relief. There's no sense of meaning and purpose. You sort of expected it and you would have been disappointed if it didn't happen. What happens when Reese Witherspoon calls up the king of thrillers, Harlan Coben, and says, let's write a book together. I was asking him basically to let me into his secret thriller writing world. This week, bookmarked by Reese's Book Club goes live from Apple Soho in New York

City for the ultimate storytelling mashup. Reese Witherspoon and Harlan Coben on their new thriller, Gone Before Goodbye. Can you think you're going to read for 10 minutes? you know, it's four in a morning. Get the story behind the season's most addictive read, already a New York Times bestseller. Listen to Bookmarked by Reese's Book Club on the IHeart Radio app, Apple Podcasts, or wherever you get your podcasts.

No one is harmed, no death, no trauma, just a few cells grown in a dish. This is David Eagleman from the Inner Cosmos podcast, and this week we're tackling a tough question where brain science meets the future. Lab-grown meat is going to force us to confront the boundaries of our ethics. And what does this have to do with brain plasticity, social belonging, messed up boundaries

between mental categories? What does this uncover about brain science and our calculations of morality? Listen to Inner Cosmos on the IHeart Radio app, Apple Podcasts, or wherever you get your podcasts. The show was ahead of its time to represent a black family in ways the television hadn't shown before. Exactly. It's Talma Hopkins, also known as Aunt Radio. And I'm Kelly Williams or Laura Winslow. On our podcast, Welcome to the Family with Telma and Kelly,

we're re-watching every episode of Family Matters. We'll share behind-the-scenes stories about making the show. Yeah, we'll even bring in some special guests to spill some tea. Listen to Welcome to the Family with Telma and Kelly on the IHeart Radio app, Apple Podcasts, or wherever you get your podcasts. This is an IHeart podcast. Guaranteed Human.