“Petty, negative thoughts and words are like mosquitos: Even the smallest ones can rob us of our peace.”

The ego is problematic in many ways:<ol><li>It makes us liars, which breaks trust</li><li>It creates false hierarchies, which creates discrimination and ruins kindness</li><li>It creates judgment, which ruins our character</li><li>It creates arrogance and prevents learning and growth</li></ol>Use this table to build your self-esteem. To reduce ego, we can do two things:<ul><li>Cultivate humility</li><li>Detach from the ego.</li></ul>

8. Build self-esteem, not ego

“Our fears are more numerous than our dangers, and we suffer more in our imagination than reality.”

In order to use fear productively, we need to<ol><li>Acknowledge the fear</li><li>Rate the fear (0-10)</li><li>Find your fear patterns</li><li>Detach from the fear</li></ol>Accept that fear is temporary and that you can’t truly own it or control it. When we no longer try to control it, we will feel our fear dissolve, and we will feel gratitude and freedom.

3. Get intimate with fear, then detach.

The first step to thinking like a monk is to get clear on your values. How?<ol><li>List your values.</li><li>Identify the origin of that value.</li><li>Reflect on whether or not that value aligns with your true self.</li></ol>After listing your values and identifying which ones are truly your values, audit your life to see if you are living in accordance with those values.

1. Clarify Your Identity

Take control of the beginning and end of our days with a good morning routine and evening routine.For the morning routine,<ol><li>Thankfulness</li><li>Insight</li><li>Meditation</li><li>Exercise</li></ol>For the evening routine,<ul><li>Remove small decisions from your next morning by dealing with them now. Every little decision takes away energy. Examples: what to eat, what to wear, what to do.</li><li>Go to sleep with good thoughts because the emotion you fall asleep with will likely be the emotion you’ll wake up with.</li></ul>

6. Improve Your Routines And Habits

In order to overcome bad habits, Use Spot, Stop, Swap:<ol><li>Spot the negative feeling.</li><li>Stop to understand what it is.</li><li>Swap in a way of processing the feeling.</li></ol>

2. Reverse negativity with Spot-Stop-Swap

When we use our passions and expertise to provide something that others need, we will have true happiness and fulfillment.Dharma = Passion + Expertise + Usefulness“Your passion is for you. Your purpose is for others” - Jay Shetty

5. Live Your Purpose and Dharma

<ul><li>Studies show that gratitude is linked to better mental health, self-awareness, better relationships, and a sense of fulfillment.</li><li>Every night, spend five minutes writing down the things you are grateful for.</li></ul>

9. Practice frequent, specific and broad gratitude

Jay says, “Take care of yourself—yes. But don’t wait until you have enough time and money to serve. You will never have enough.” He also asks, “Who is wealthier, the one with money or the one who serves?”He also urges us to serve with a kind intention without wanting anything in return. When we serve with a pure intention, their happiness is our happiness.

11. Service is the direct path to a happy and fulfilling life

Five reasons people get attracted to someone else:<ul><li>Physical – you like their looks</li><li>Material – you like their possessions, power, or accomplishments</li><li>Intellectual – you like how they think</li><li>Emotional – you connect well. They understand your feelings.</li><li>Spiritual – they share your deepest goals and values</li></ul>Have deep conversations with people and really give them your presence and attention.Stages of trust - refer image!

10. Understand and nurture relationships

The Four Levels of Motivation<ol><li> Fear - is being driven by negative things like sickness, poverty, and death.</li><li>Desire - is being driven by personal gratification through wealth, success, and pleasure. </li><li>Duty - is being motivated by gratitude, responsibility, and doing the right thing.</li><li>Love - is being motivated by helping and caring for others.</li></ol>The why ladder - Dig to the deepest why behind the want.

4. Hone Good Intentions

<ul><li>The key to mastering the mind is detachment. Instead of telling yourself “I am angry”, you can say, “I feel angry” or “There is anger.” Don’t identify with the emotion; observe it.</li><li>The Monkey Mind is like a child that needs attention. The Monk Mind is like the mature adult.</li></ul>To practice detachment, we can take on temporary challenges and austerities, such as<ul><li>Giving up TV or your phone</li><li>Taking on a physical challenge</li><li>Abstaining from gossip, complaining, and comparing</li></ul>

7. Master the Mind

In our modern society, people are so preoccupied with chasing “happiness”, and their image of happiness is based on what the media shows: fame, money, glamour, pleasure. The problem is, people will just seek more and more of these things, leading to frustration, disillusion, unhappiness, and exhaustion.

Jay Shetty, social media superstar and host of the #1 podcast On Purpose, distills the timeless wisdom he learned as a monk into practical steps anyone can take every day to live a less anxious, more meaningful life. When you think like a monk, you’ll understand: -How to overcome negativity -How to stop overthinking -Why comparison kills love -How to use your fear -Why you can’t find happiness by looking for it -How to learn from everyone you meet -Why you are not your thoughts -How to find your purpose -Why kindness is crucial to success -And much more... Shetty grew up in a family where you could become one of three things—a doctor, a lawyer, or a failure. His family was convinced he had chosen option three: instead of attending his college graduation ceremony, he headed to India to become a monk, to meditate every day for four to eight hours, and devote his life to helping others. After three years, one of his teachers told him that he would have more impact on the world if he left the monk’s path to share his experience and wisdom with others. Heavily in debt, and with no recognizable skills on his résumé, he moved back home in north London with his parents. Shetty reconnected with old school friends—many working for some of the world’s largest corporations—who were experiencing tremendous stress, pressure, and unhappiness, and they invited Shetty to coach them on well-being, purpose, and mindfulness. Since then, Shetty has become one of the world’s most popular influencers. In 2017, he was named in the Forbes magazine 30-under-30 for being a game-changer in the world of media. In 2018, he had the #1 video on Facebook with over 360 million views. His social media following totals over 38 million, he has produced over 400 viral videos which have amassed more than 8 billion views, and his podcast, On Purpose, is consistently ranked the world’s #1 Health and Wellness podcast. In this inspiring, empowering book, Shetty draws on his time as a monk to show us how we can clear the roadblocks to our potential and power. Combining ancient wisdom and his own rich experiences in the ashram, Think Like a Monk reveals how to overcome negative thoughts and habits, and access the calm and purpose that lie within all of us. He transforms abstract lessons into advice and exercises we can all apply to reduce stress, improve relationships, and give the gifts we find in ourselves to the world. Shetty proves that everyone can—and should—think like a monk.

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Jay Shetty, social media superstar and host of the #1 podcast On Purpose, distills the timeless wisdom he learned as a monk into practical steps anyone can take every day to live a less anxious, more meaningful life. When you think like a monk, you’ll understand: -How to overcome negativity -How to stop overthinking -Why comparison kills love -How to use your fear -Why you can’t find happiness by looking for it -How to learn from everyone you meet -Why you are not your thoughts -How to find your purpose -Why kindness is crucial to success -And much more... Shetty grew up in a family where you could become one of three things—a doctor, a lawyer, or a failure. His family was convinced he had chosen option three: instead of attending his college graduation ceremony, he headed to India to become a monk, to meditate every day for four to eight hours, and devote his life to helping others. After three years, one of his teachers told him that he would have more impact on the world if he left the monk’s path to share his experience and wisdom with others. Heavily in debt, and with no recognizable skills on his résumé, he moved back home in north London with his parents. Shetty reconnected with old school friends—many working for some of the world’s largest corporations—who were experiencing tremendous stress, pressure, and unhappiness, and they invited Shetty to coach them on well-being, purpose, and mindfulness. Since then, Shetty has become one of the world’s most popular influencers. In 2017, he was named in the Forbes magazine 30-under-30 for being a game-changer in the world of media. In 2018, he had the #1 video on Facebook with over 360 million views. His social media following totals over 38 million, he has produced over 400 viral videos which have amassed more than 8 billion views, and his podcast, On Purpose, is consistently ranked the world’s #1 Health and Wellness podcast. In this inspiring, empowering book, Shetty draws on his time as a monk to show us how we can clear the roadblocks to our potential and power. Combining ancient wisdom and his own rich experiences in the ashram, Think Like a Monk reveals how to overcome negative thoughts and habits, and access the calm and purpose that lie within all of us. He transforms abstract lessons into advice and exercises we can all apply to reduce stress, improve relationships, and give the gifts we find in ourselves to the world. Shetty proves that everyone can—and should—think like a monk.

Jay Shetty is a storyteller, podcaster, and former monk. Shetty’s vision is to Make Wisdom Go Viral. He is on a mission to share the timeless wisdom of the world in an accessible, relevant, and practical way. Shetty has created over 400 viral videos with over 5 billion views, and hosts the #1 Health and Wellness podcast in the world, On Purpose. Learn more at JayShetty.me.

JAY SHETTY

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