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If you're lying in bed arguing with someone who isn't in the room, this short practice gives you a way to stop the loop without needing a better comeback. In about two minutes, you'll learn three steps. Name the argument quietly. Ask one question: is there something I actually need to say to this person? Then either pick your opening sentence and a time, or decide on purpose that it's done. You'll also hear two quick checks for when you're not sure which answer is honest. Finally, you'll learn how to give your mind a calm, detailed scene to hold instead, and what to realistically expect the first night you try it. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube: https://youtube.com/@7goodminutes 7 Good Minutes is presented by OCEANSCAPE and published by The Extraordinary Network.

Introducing EZRA FRECH: "I Was Put on This Earth to Change the Way We See Disability" from On Purpose with Jay Shetty. Follow the show: On Purpose with Jay Shetty Ezra Frech shares the mindset, discipline, and determination that have shaped his career and led him to win two Paralympic gold medals. From turning heartbreak in Tokyo into motivation to using visualization and meditation to perform under pressure, Ezra reveals how he prepares for the biggest moments of his career. He also opens up about competing on Dancing With the Stars, breaking down misconceptions about disability, and founding Angel City Sports to make adaptive sports more accessible to the next generation. Instagram Teen Accounts: Built-in protections for teens. Learn More. At https://chase.com/sapphirereserve JAY'S DAILY WISDOM DELIVERED STRAIGHT TO YOUR INBOX Join 900,000+ readers discovering how small daily shifts create big life change with my free newsletter. Subscribe here: https://news.jayshetty.me/subscribe Check out our Apple subscription to unlock bonus content of On Purpose! https://lnk.to/JayShettyPodcast What We Discuss: 00:00 Introduction 01:20 "Pressure Doesn't Exist" 02:51 The Day Ezra Was Born 06:24 The 15-Hour Surgery At Age 3 11:15 The Kindergarten Letter 13:29 Learning To Handle The Stares 16:21 Overcoming Stigma And Bullying 23:18 Falling In Love With Sports 27:00 Changing Culture & Looking Ahead to LA 2028 31:09 Mentorship From Pau Gasol 33:56 A Message From Novak Djokovic 36:53 How Do You Define Confidence? 40:43 The Moment That Inspired His Paralympic Dream 44:35 Making Team USA At 14 48:41 How Running Blades Actually Work 52:09 Tokyo Heartbreak & "The Man In The Arena" 58:53 Visualizing Paris Gold Every Morning 01:04:50 Protecting His Good Leg 01:11:33 Winning Double Gold & The 20-Minute Rule 01:17:00 Meditation Under Pressure 01:20:34 A Lifelong Dream to Compete on Dancing With the Stars 01:24:14 Inside the Dancing With the Stars Family 01:27:19 Learning To Dance On A Blade 01:30:12 Pressure Is A Privilege 01:32:10 Making Adaptive Sports Mainstream 01:37:10 Ezra On Final 5 Episode Resources Instagram | https://www.instagram.com/ezrafrech/ TikTok | https://www.tiktok.com/@ezrafrech Facebook | https://www.facebook.com/teamezra05/ Learn more about your ad choices. Visit podcastchoices.com/adchoices DISCLAIMER: Please note, this is an independent podcast episode not affiliated with, endorsed by, or produced in conjunction with the host podcast feed or any of its media entities. The views and opinions expressed in this episode are solely those of the creators and guests. For any concerns, please reach out to [email protected].

The house finally goes quiet, and there it is: the comment your manager made this morning, the remark from your sister, the thing with your partner that never got settled. Only this time you say exactly the right thing. Then you run it again with a better line. This episode looks at why those bedtime arguments keep coming back, and why winning them never ends them. You'll hear what stress researchers found when people simply thought back on an angering moment, why waiting it out doesn't reliably help, and the difference between going over something in a way that helps and going over it in a way that keeps you stuck. Most nights, the answer isn't a better comeback. It's a decision: say one real thing, or let it be done. Then give your mind a better place to rest. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube: https://youtube.com/@7goodminutes 7 Good Minutes is presented by OCEANSCAPE and published by The Extraordinary Network.

When every conversation is about schedules and chores, try one exchange that lets you connect as a person. This Extra gives you a small daily practice called one real minute. Choose one place to start: at home, with someone you regularly see, or with a person you miss. You'll hear what to say, how to keep the effort manageable, and why one genuine exchange is enough for today. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube: https://youtube.com/@7goodminutes 7 Good Minutes is presented by OCEANSCAPE and published by The Extraordinary Network.

You can spend the whole day with family and coworkers, then feel lonely when the house finally goes quiet. This episode explains why being around people and feeling connected are different things. From conversations that become all logistics to friendships and small everyday exchanges that slip out of a busy week, you'll hear what may be missing—and why a more meaningful moment of contact can matter more than a fuller calendar. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube: https://youtube.com/@7goodminutes 7 Good Minutes is presented by OCEANSCAPE and published by The Extraordinary Network.

When the thought shows up—I always, I’m the only one, third time this week—you can use it as a cue instead of a verdict. In about two minutes, you’ll learn a three-step move called the missing column. Name two specific things the other person did recently that you didn’t count. Ask yourself what you need right now. Then ask for that one thing plainly, without bringing the whole list of evidence. You’ll also hear what to expect when you try it, and what the next step is if the missing column keeps coming up empty week after week. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube: https://youtube.com/@7goodminutes 7 Good Minutes is presented by OCEANSCAPE and published by The Extraordinary Network.

You’ve cleared the table, signed the form, found the missing shoe, and the other adult in the house is sitting down. The quiet count starts again: I always do this. I’m the one who remembers everything. This episode looks at why that count almost always tilts your way. You’ll hear what happened when researchers asked couples how much of the housework was theirs, why your own effort is easier to remember than anyone else’s, and why keeping score tends to make small disagreements heavier, especially on hard days. None of this means pretending the load is even when it isn’t. It means swapping a question that keeps resentment alive for one that helps: what do I need right now, and what might I not be seeing? Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube: https://youtube.com/@7goodminutes 7 Good Minutes is presented by OCEANSCAPE and published by The Extraordinary Network.

If you get into bed tired and then lie there fighting to fall asleep, try a different job tonight: rest, instead of trying to sleep. In about two minutes, you'll get three small moves. Turn the clock away and put your phone out of reach before the lights go out. Once you're lying down, tell yourself you're just going to rest for a while. And if you start getting more awake and frustrated, get up for a few quiet, dull minutes in dim light, then come back when you're drowsy. You'll also hear how to handle a phone you need nearby for a child or an alarm, a shared bed, and the morning after a rough night. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube: https://youtube.com/@7goodminutes 7 Good Minutes is presented by OCEANSCAPE and published by The Extraordinary Network.

You're exhausted, the house is finally quiet, and the moment you lie down you start working at falling asleep. You check whether you're relaxed yet, glance at the clock, and do the math on how many hours are left. Somehow you end up more awake than when you started. This episode explains why. Sleep isn't something you can do on purpose, and the effort to force it keeps part of your mind on duty. You'll hear what sleep researchers found about clock-watching, why a busy head and a hard push are a bad combination at bedtime, and how long it normally takes healthy adults to fall asleep. The shift is simple: your job at bedtime isn't to fall asleep. It's to set the conditions and then get out of the way. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube: https://youtube.com/@7goodminutes 7 Good Minutes is presented by OCEANSCAPE and published by The Extraordinary Network.

If today's episode left you with the feeling that you're behind on something, here's a two-minute way to find out what that something actually is. The Behind-What Check walks you through naming the specific area behind the feeling, tracing where the number you're measuring against actually came from, and writing down one real move you've already made. It ends with one honest next step, only if one actually applies. It won't erase a real gap, and it isn't meant to. It's meant to separate the timeline you inherited from the one you'd actually choose. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube: https://youtube.com/@7goodminutes 7 Good Minutes is presented by OCEANSCAPE and published by The Extraordinary Network.

Most of us carry a timeline we never actually agreed to — a set of ages and milestones absorbed from family, school, and a phone full of other people's highlight reels. When life doesn't match that schedule, it's easy to feel behind, even when nothing is actually wrong. This episode looks at where that feeling comes from, including Leon Festinger's social comparison research and a 2018 meta-analysis on who we tend to compare ourselves to and why it stings. It also looks at the real difference between an honest gap and a verdict you've quietly talked yourself into. By the end, you'll have a clearer question to ask than "am I behind" — namely, behind what, and whose number is it anyway. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube: https://youtube.com/@7goodminutes 7 Good Minutes is presented by OCEANSCAPE and published by The Extraordinary Network.

Ten minutes alone won't fix a week with no real rest in it — but if rest hasn't felt like rest even when you do have the time, what you do with those minutes matters as much as how many you get. This episode walks through the Unscored Ten: a specific ten-minute window, chosen in advance, where nothing gets measured, tracked, or reviewed afterward. You'll get the five simple steps, from picking the activity to resisting the urge to grade it once it's over. This is an experiment in the habit of evaluating your own downtime, not a fix for a schedule with no real rest built into it at all — that calls for a bigger change, not a small exercise. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube: https://youtube.com/@7goodminutes 7 Good Minutes is presented by OCEANSCAPE and published by The Extraordinary Network.

You finally get a few minutes to yourself, and instead of settling in, you're checking steps, screen time, or what's still left on the list. This episode looks at why that happens. A habit-tracking instinct that works fine for walks and personal goals can quietly get pointed at the parts of the day that are supposed to go unmeasured — and in at least one study, tracking an otherwise enjoyable activity made it feel less like an experience and more like a task. Point that same instinct at rest, and a break can stop feeling like a break. You'll hear why mentally stepping away from the list, even for a few minutes, is one of several experiences researchers associate with recovering from a hard day — and why having free time on the calendar isn't the same as actually using it. Today's Extra walks through a specific ten-minute experiment to try tonight. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube: https://youtube.com/@7goodminutes 7 Good Minutes is presented by OCEANSCAPE and published by The Extraordinary Network.

Being a good listener doesn't mean carrying someone else's weight all the way home. The most helpful listening is warm first, then it gently turns toward what comes next. This episode walks through a simple three-step way to do that the next time someone starts unloading: be warm on purpose, turn with one forward-looking question, and know how to name your limit kindly when you're running low. You'll also hear what to do when the conversation keeps circling back to the same complaint, and when to skip the turn entirely and just stay in the warm part longer. Try it once this week with one warm stretch and one forward question, and notice what's different when you hang up. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube: https://youtube.com/@7goodminutes 7 Good Minutes is presented by OCEANSCAPE and published by The Extraordinary Network.

If you're the one everyone calls when things go wrong, you already know the feeling: you hang up, and it's like someone let the air out of you. That tiredness isn't a sign you care too little. It has more to do with how the listening is happening. Today's episode looks at what actually helps someone who's venting, and what just feels like it helps. Research on how people process upsetting feelings shows that warmth and comfort do one job, and thinking a problem through does another. Only one of them tends to settle the feeling. We'll also look at the difference between feeling someone's pain as your own and caring about their pain while staying yourself, and why only one of those can be sustained for years. By the end, you'll understand why the same conversation keeps repeating, and what that tells you about what's missing from it. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube: https://youtube.com/@7goodminutes 7 Good Minutes is presented by OCEANSCAPE and published by The Extraordinary Network.