5 Simple Habits to Stop Living on Autopilot & Unlock Your Highest Potential

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We spend so much energy becoming the best version of ourselves, building better habits, showing up more fully, embracing mindfulness. But sometimes the most purposeful thing you can do is just handle the thing you've been putting off. If getting your insurance sorted has been living on that list, State Farm is there to help you choose the coverage that's right for you. Go online at statefarm.com or use the easily accessible app to get help from one of their over 19,000 local agents. Like a good neighbor, State Farm is there. 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. Your mind is capable of far more than you realize. And by the end of this episode, you'll know five unique ways to make it feel curious, creative, and alive again. To start, if you're somewhere safe, close your eyes and picture a route you take all the time. Maybe your drive to work, your walk to the local coffee shop, or the school drop off. Mentally follow the route from the moment you leave until the moment you arrive. Now, open your eyes. How many details along the way can you actually remember? You may be able to put in a few words, but you may not be able to put in a few words. You may not be able to picture your destination, but recall very little of what you passed along the way. And that's because your brain has learned that this familiar route no longer requires your full attention. That efficiency is incredibly useful. We couldn't function if every object had to be rediscovered each day. But it also allows us to move through our lives without fully experiencing them. Here's the thing. Familiarity teaches our attention to look away. The brain becomes efficient. It creates shortcuts, anticipates familiar outcomes, and filters out information it does not believe it needs. Over time, we may begin using the same mental pathways for everything. We approach new conversations with old assumptions, react to current problems with familiar habits, and imagine the future using evidence from the past. We may continue collecting information, reading books, listening to podcasts, and watching videos while rarely practicing a truly different way of thinking. You can spend years trying to improve your mind while continuing to think in all the same ways. You can consume brilliant ideas without becoming more imaginative and stay endlessly informed while paying less attention to your actual life. So how do we measure mental growth? When we talk about training the brain, we often focus on increasing what we learn. We imagine studying another language, reading difficult books, solving puzzles, or developing a professional skill. Those activities can be valuable, but the amount of information you possess is only one dimension of how your mind works. Your mind also needs imagination, internal awareness, self-observation, intentional thinking, curiosity, and close attention. These are mental abilities we are capable of using every day, yet many of us never deliberately practice them. Today I want to share five unusual habits that deliberately exercise the brain's neuroplasticity. The reality is, you may not need to take in more information to expand your mind. You just may need to use your mind in a way that feels unfamiliar or counter-intuitive. Each habit I'm about to share interrupts a mental routine and gives your attention a different kind of work to do. So let's get right into it. The first new habit I want to share is called "lucid mapping", and it serves the purpose of retraining your imagination. Lucid mapping is the practice of taking out a paper and creating a detailed map of a place that does not exist in the physical world. You can invent a neighborhood, an island, a city, a planet, or an entire country. You decide where the rivers flow, how the streets connect, where people gather, and which landmarks define the landscape. You might give each region a history. You might draw borders shaped by imaginary conflict, or draw a road that leaves the edge of the map without knowing where it leads. It may sound slightly elementary, but in fact that easy childlike wonder is the point here. Children perform versions of this kind of imaginative work naturally. A sofa becomes a ship, a garden becomes a kingdom, and a cardboard box can contain an entire universe. Children rarely interrupt themselves to ask whether the world they are inventing is realistic, profitable, or useful. They follow the idea because it is interesting. Each decision creates another question, and each question expands the world. As adults, our imagination becomes much more conditional. We use it when we need an idea for work, when we are planning a home, or when we are trying to solve a practical problem. We want our ideas to produce an outcome, so imagination is gradually converted into another form of productivity. If an idea cannot be monetized, optimized, or turned into a plan, we often decide it is not worth pursuing. Eventually, we begin to believe that imagination is something certain, talented people possess instead of a capacity that all of us can practice. Instagram teen accounts come with automatic protections that limit who can contact teens, the content they can see, and the time they spend on the app. Learn more about teen accounts and Instagram's ongoing work to protect teens online at instagram.com/teenaccounts. At some point, many of us stop asking, "What can I imagine?" and begin asking only, "What can I justify?" As a society, we call that realism, but sometimes it serves as proof that imagination has fallen out of practice. Lucid mapping gives imagination somewhere concrete to go. You are visualizing something that is not present. You are understanding how separate elements relate to one another, and moving continuously between the smallest detail and the largest picture. You might begin by drawing a lake, but then you have to decide why a community formed beside it. Once you add a train station, you need to determine where the train goes and who uses it. Little details like the placement of roads, schools, parks, and borders begin revealing the values of the world you have created. Lucid mapping also teaches us something surprising about creativity. Imagination often works better when it has constraints. Unlimited possibility can leave us staring at a blank page, while having to create a map gives the mind a small set of rules. Somewhat paradoxically, structure actually gives creativity somewhere to move. This is true far beyond art. If someone asks you to talk about any memory, you may struggle to begin. But if they ask you to describe one meal you remember from childhood, images and emotions immediately appear. If you are told to redesign your entire life, you will probably feel overwhelmed. If you are asked to redesign one hour of your morning, your imagination has a clear place to start. A useful constraint can turn a vague wish into a creative decision. If you want to try lucid mapping, begin with one imaginary neighborhood. Draw five streets, one place where everyone gathers, one place people avoid, a landmark with a mysterious history. And a home where you would want to live. Add a path that leaves the map without showing its destination. You can use a pen and paper, a drawing program, or even AI. Artistic skill is unnecessary because you are creating a world, not submitting an architectural plan. When you finish, look at what you included. Did your neighborhood contain more nature than the place where you currently live? Did it include communal spaces, libraries, gardens, or open water? What was missing? Traffic, offices, advertisements, fences? An imaginary map is not a formal psychological assignment, but it may still show you what your attention is craving. Sometimes the places we invent contain qualities we have not yet learned how to ask for in real life. Lucid mapping asks you to create possibilities before you know whether they can exist. That is an ability we need whenever life changes, because the future cannot be built entirely from evidence that works. Imagination allows us to see an alternative before we have the proof that it is possible, and that is a skill important in every area of your life. second unusual habit I want to touch on today is sensory reduction and its role is to help train internal awareness. This practice explores what happens when we temporarily remove some of the world's stimulation. Short voluntary sensory reduction is very different from prolonged or forced deprivation which can be psychologically damaging. The version we are discussing is controlled, time limited and chosen. One common form is flotation rest or restricted environmental stimulation therapy. A person enters a dark sound reduced tank containing shallow water that is heated close to skin temperature and heavily saturated with epsom salt. The salt creates buoyancy allowing the body to float with very little effort. When light sound temperature differences and the pressure of gravity become less noticeable, the amount of external information demanding the brain's attention is significantly reduced. Research into flotation rest is still developing but short voluntary sessions have been associated with deep relaxation, reductions in subjective anxiety and improvements in mood. Other research has explored possible benefits involving sleep, muscle tension, pain, athletic recovery, focus and creativity. What fascinates me most is what the experience reveals about our brain's ability to control our emotions. It is the ability to control our emotions. Most of us rarely have a thought that has not been prompted by something external. We wake up and look at a screen, respond to messages, hear a headline, join a conversation, read an email or play something in the background. Even when we are resting, our attention is being directed by someone else's words, images and stories. We consume so much mental material that we may not know what our minds would generate on their own. Picture finishing an episode of a show. Picking up your phone before the credits end, checking three apps, then listening to a podcast while getting ready for bed. This has become the new normal for many of us. But there is no transition time in which your brain receives nothing new. If every empty moment gets filled, your own mind never gets any room to breathe. We say we want peace, but many of us have built a life in which peace ends up feeling like something is missing. The instant nothing is happening, we reach for stimulation. But boredom is sometimes the threshold we have to cross before our own thoughts become audible again. So when external stimulation disappears, many people do not initially experience calm. They experience restlessness. The mind begins reaching for something to check, solve, anticipate or consume. You may suddenly notice an itch, your breathing or your heartbeat. You might think of a conversation from like 3 days ago or an emotion that had earlier been suppressed. The quiet doesn't create those experiences, it simply makes them harder to avoid. This is part of why internal awareness feels uncomfortable. Awareness and relaxation are related, but they are not identical. Becoming aware of your internal state might reveal calm, but it might also reveal tension, loneliness, fatigue, anger or anxiety. If we describe every meditative practice as instantly peaceful, people might assume that you are doing it incorrectly, when discomfort appears. But sometimes, more often than not, I've noticed discomfort is the first honest information the mind has been able to deliver all day. Without its usual stream of external input, the brain begins interpreting and rethinking past experiences. But remember, the overall goal is to create a safe pause in stimulation, not to prove how much discomfort you can endure. You're simply giving your brain space to breathe and reset a little, allowing it to finally process through what's been pushed back. This episode is brought to you by Apple Watch. If you're like me, constantly trying to better understand your body, you should check out the new Apple Watch Series 12. 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Spend $250 on your first campaign on LinkedIn ads and get a $250 credit for the next one. Just go to linkedin.com forward slash on purpose. That's linkedin.com forward. On purpose terms and conditions apply below the surface. You don't need to enter a float tank to start exploring this practice. Begin by spending 10 minutes in a safe, comfortable place without a phone, music, television, reading, or conversation. Keep the lighting normal and sit or lie down somewhere familiar. You don't need to eliminate every sensation, which may be impossible to do at home. Just remove enough external stimuli so you can observe where your attention goes when something else is choosing for you. During those 10 minutes, avoid judging yourself for what comes up. You don't have to have your mind clear or find groundbreaking revelations. It's actually much more important to just naturally notice what feelings appear, what your attention reaches for, and which thoughts keep returning. Will it be boring? Potentially, but existing in boredom is actually one of the most important things you can do for your brain. You may find that you weren't burnt out because of the constant noise. You were burnt out because you never sat with what the noise was helping you avoid. Reduced stimulation can reveal what the mind has been needing to process, and it can reset your attention to be better used moving forward. Now, for the third unusual habit, this one is called mirror gazing, and it trains self-observation. Mirror gazing is exactly what it sounds like. Spending several minutes looking steadily at your reflection. Before you call this practice narcissistic, just hear me out. Most of us see ourselves in a mirror every day. We don't want to see ourselves in a mirror every day. We want to see ourselves in a mirror every day, but we rarely look without an assignment as to why. We check our teeth, adjust our hair, inspect our skin, check out our clothes, tell ourselves how we feel about our weight, or practice an expression before entering a room. The mirror becomes a place where we search for problems to solve. We approach our reflection carrying a question. Is there anything here I need to fix before someone else sees me? Even when we like what we see, we often look through the imagined eyes of another person. We wonder whether our experience will be approved of, desired, respected, or criticized. The reflection becomes less of an encounter with ourselves and more of a rehearsal for being perceived. Mirror gazing removes the immediate task. Instead of correcting the reflection, you observe your response to it. Test it yourself. Can you look at your own face for several minutes without immediately rating it, editing it, or turning it into a project? That question may be more challenging than it sounds. Within seconds, you may focus on age, asymmetry, fatigue, attractiveness, or the ways your face differs from a photograph you like. Many of us do not look in the mirror to see ourselves. We look to find what needs fixing. To try mindful mirror gazing, sit in front of a mirror in comfortable lighting, soften your gaze toward your eyes, breathe normally, and notice each thought without trying to fix it. If a judgment appears, simply dismiss it, saying to yourself, that isn't relevant right now. After two to five minutes, step away and write down what you experienced. You may also find it helpful to ask yourself one question. If this face belonged to someone I deeply loved, what would I notice differently? Maybe you would see years of laughter in their smile lines rather than noticing aging in yourself. Compassion often changes what we perceive without requiring the object of our perception to change. Mirror gazing is a physical version of an emotional skill many of us have never developed. Observation before correction. We frequently try to change ourselves before seeing ourselves accurately. We call ourselves lazy, needy, undisciplined, oversensitive, or difficult, then build a plan to change ourselves. to fix the label. But a label is often a conclusion without curiosity. What you call laziness might be exhaustion. What you call neediness may be an unmet need you feel ashamed to express. What you call oversensitivity may be a nervous system that has remained alert for too long. Self-observation does not mean excusing every action or avoiding accountability. It means understanding what is actually happening before deciding it must change. One of my favorite quotes is from Wayne Dyer, where he said, when you change the way you look at things, the things you look at change. When we change the viewpoint, the perception, or the vantage point from which we look at a problem, a challenge, a person in our life, the thing we're looking at changes. Change your view before you judge it. Many personal growth practices focus so heavily on becoming someone new that we develop an adversarial relationship with who we are now. Mirror gazing asks us to pause that train of thought. Self-awareness only begins when we can witness ourselves without instantly trying to change what we see. The fourth unusual habit is reverse journaling, a practice that helps train intentional thinking. Instead of using a journal to record what happened or list what still needs to happen, reverse journaling changes the direction of your attention, toward what you completed, what you contributed, or how you want to approach what comes next. For example, when making a to-do list, you can record what you completed instead of listing what remains. Or you can write out what tomorrow was like as though you've already handled it well. Different versions of reverse journaling correct different imbalances in the way we remember and anticipate our lives. Let's begin with the first one, the reverse journaling. Let's begin with the reverse to-do list. A traditional to-do list can be extremely useful, but it begins your day with a written record of everything you have not done. You wake up, write down 10 tasks, and immediately become aware of 10 ways the day is incomplete. If you finish seven of them, your eyes often remain fixed on the three left undone. The completed work disappears while the unfinished work continues demanding attention. A reverse to-do list is created at the end of the day. You write down what you actually did, including the work you never planned to do. Maybe you resolved a problem that consumed an hour, listened to a friend who was struggling, took care of a family member, prepared a meal, made a difficult phone call, or reorganized your schedule. Write them down, then check them off the list. Think about a parent who reaches the evening feeling they completed nothing because an email remains unanswered or the laundry is unfinished. Their reverse list might include calming a frightened child, preparing meals, finding a lost school item, rearranging an appointment, and staying patient during a difficult moment. None of those tasks appeared on the morning to-do list. You can work hard all day and still feel unproductive when your evidence only records what remains. This happens because memory is not an impartial judge. Unfinished tasks remain mentally active because they're unresolved, while completed actions recede from attention precisely because they no longer require anything from us. At the end of the day, our internal balance sheet may display every remaining obligation and almost none of the effort already spent. Reverse journaling restores the evidence that completion causes us to forget. Another version is the contribution journal. Record three ways you were useful to other people that day. It might be listening to a friend, sharing an opportunity, caring for an animal, or completing work that supports the people around you. A gratitude journal notices what you've received. A contribution journal notices what you offered. The practices can co-exist and give yourself credit for the little things you do throughout the day to help out. If you only write down extraordinary acts, you'll miss the ordinary ways you help hold other people's lives together. One of the greatest gifts we can give ourselves is the chance to step outside our routine. Travel as a way of slowing us down and shifting our perspective. And with the Chase Sapphire Reserve card, we can help you. Every journey becomes even more rewarding. Earn four times the points on flights and hotels booked direct, enjoy access to award-winning airport lounges, three times the points on dining, and reserve exclusive tables. Finally, the future planning version of reverse journaling looks ahead. You write a short entry about your life and your future. You write a short entry about tomorrow in the past tense as though it has already unfolded successfully. If you have a difficult meeting, you might write, I entered the conversation calmly. I listened before reacting, asked the question I had been avoiding, and left knowing I had communicated honestly. The purpose is not to believe that writing the outcome makes it inevitable. The value lies in turning a vague desire into a behavioral practice. I hope tomorrow goes well, gives you very little guidance. When I feel defensive, I will pause and ask one question before responding gives your mind a choice it can recognize in the moment. Mental rehearsal can help us imagine how we want to act under pressure. Athletes use versions of visualization. Performers rehearse before stepping on stage, and many of us prepare for conversations by hearing them internally. Reverse journaling makes that rehearsal deliberate and specific. The effect of reverse journaling may seem subtle, but subtle doesn't mean it's not. It's a process that allows you to think about your practices, change the evidence we carry about ourselves. If your mind records only unfinished tasks, it will repeatedly conclude that you are falling behind. If it records only what others gave you, it may overlook your own capacity to contribute. If it imagines future difficulty without rehearsing a response, anxiety gets to write the entire story. Intentional thinking gives you a more complete record of the past and a more useful picture of the future. A day must include more than the boxes it left unchecked. Take time to instead focus on the care you gave, the decisions no one witnessed, and the effort required when things didn't go according to plan. Reverse journaling makes this effort visible. The fifth and final unusual habit is pattern hunting, and it works to train attention. Pattern hunting means intentionally searching for repeating shapes, textures, structures, colors, and shapes. You might look for patterns in brickwork, leaf veins, windows, fabric, street grids, or the arrangement of objects inside a room. From there, you photograph, sketch, categorize, compare, or transform what you find into art. The world changes when you develop a category for something. Before learning the name of a particular plant, type of a car, architectural style, or psychological behavior, you may hardly notice it. Once you learn what to look for, it suddenly seems to work. Pattern hunting makes this effort visible, and it works to train attention. The fifth and final unusual habit is pattern recognition. The fifth and final unusual habit is pattern we miss important connections. Without humility, we turn coincidence into certainty. You can apply the same principle to patterns in your own behavior. Pay attention to what happens before you procrastinate or get angry. Pay attention to the types of conversations that make you defensive. Pay attention to which environments help you concentrate or which small habits tend to precede a better day. Notice the qualities shared by the people you trust and the situations in which you abandon your own boundaries. One example is an event, but repeated examples may reveal a pattern worth investigating. Pattern hunting protects us from two opposite mistakes. The first is ignoring repeated evidence because each incident appears small on its own. The second is turning one painful event into a universal rule. If one person rejects you, that does not establish a pattern proving that everyone will leave. If five different situations trigger the same response, you may have information, information worth exploring. Close attention helps us distinguish reoccurrence from reaction. To begin, create a week-long pattern collection in your phone's camera roll or a small notebook. Each day, capture one visual pattern you would ordinarily overlook. It could be a shadow across a staircase, the repetition in a flower, cracks in the pavement, or the texture of fabric. You don't need to go out of your way. Simply practice seeing what is already present and recurring. This is how attention expands experience. The ordinary world becomes richer because you have developed reasons to look more closely. A walk you have taken a hundred times can become new again when you give your mind a new assignment. And this reaches far beyond what you might notice on a walk. Today's seven-day challenge is brought to you by Chase Sapphire Reserve. One of the most meaningful things we can invest in is an experience that changes how we see the world. The meals that become memories, the places that shift our perspective, the moments that stay with us long after we return home. And with the Chase Sapphire Reserve card, every trip becomes even more rewarding, helping you earn more on the experiences you'll never forget. We've talked today about how easy it is to let a mistake keep you stuck, replaying the past, withdrawing from the present, and sometimes feeling like you don't deserve to enjoy what's in front of you. But moving forward doesn't mean you've forgotten what happened. It means you're choosing to keep participating in your life. So for the next seven days, I want you to notice how often your first instinct is to say no. I'm too busy. Maybe next time. I'd rather just stay home. Here's the challenge. For seven days, say yes to one thing you would normally talk yourself out of. Say yes to the invitation. Say yes to the dinner. Say yes to the spontaneous plan. Say yes to exploring somewhere you've never been. Say yes to staying for dessert. Say yes to the experience that feels a little outside your routine. You don't have to say yes to everything. Just catch yourself once a day when your automatic answer is no and ask, what could happen if I said yes instead? At the end of the week, look back at those seven yeses because you can regret something from your past without letting it take away the experiences still waiting for you. The episode makes this distinction explicitly. Enjoying a new moment doesn't cancel accountability or mean you stop caring. This week, give life more chances to surprise you. With Chase Sapphire Reserve, every experience feels as rewarding as the destination itself. Earn four times the points on flights and hotels. Book direct. Three times the points on dining. Enjoy award-winning airport lounges and reserve exclusive tables. Cards issued by JPMorgan Chase Bank. NA member FDIC. Subject to credit approval. Terms apply. Your life is partly made of what happens to you, but your experience of life is made of what you pay attention to. Through all of these unique habits, you're taking something small throughout the day. And turning it into a new way your brain can keep growing, learning, and expanding. At the beginning of today's episode, I asked you to imagine a route you know so well that you can travel it without remembering the journey. The road itself did not become less interesting over time. Your brain simply decided that the details no longer required your attention. Our internal lives can narrow in the same way. Each hobby reopens a different part of the mind. Lucid mapping trains imagination. Sensory reduction reveals what's underneath. The surface. Mirror gazing teaches self-observation. Reverse journaling amplifies intentional thinking. And pattern hunting sharpens your attention. The purpose of each of these habits is to help you recognize which mental ability feels underused in your life right now. If you feel creatively blocked, try mapping an imaginary place. If you feel overstimulated, experiment with 10 minutes of reduced input. If you've become harsh toward yourself, try looking at your own life. If you've become harsh toward yourself, try looking at your reflection with curiosity. If you constantly feel behind, create a reverse list. If life feels repetitive, begin collecting patterns. Choose the habit that feels most unfamiliar and spend 10 minutes a day with it for one week. Pay attention to what feels difficult, what comes naturally, and what you begin noticing outside the practice itself. At the end of the week, don't ask whether it made you more intelligent. Ask whether it helped you think, see, or respond in a way that felt good. The deepest value of these habits is that they remind you that your current way of thinking is not the only one available to you. The more we practice new thought patterns, the more natural they become. You may discover that your mind was never as fixed as you believed. It was simply waiting for you to give it something. Want to be the one who's always in the know about the game, the scores, the plays? Here's a tip. The Apple Sports app. Just pick your favorite teams and get automatic live updates without even knowing their schedules. When your team scores, it shows up right on your iPhone lock screen, making it easy to check in anytime. So rule the group chat and download Apple Sports for free on the App Store or find it on your new iPhone. Coca-Cola. For the big. For the small. The short. And the tall. Peacemakers. Risk takers. For the optimist. Pessimist. For long-distance love. For introverts and extroverts. The thinkers and the doers. For old friends and new. Coca-Cola. 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