<p dir="ltr">A conversation with meditation teacher Jay Michaelson about what to do when you're constantly tired, fried, and running on empty.</p> <p dir="ltr">If you feel exhausted seemingly all the time—whether it's a low hum or something louder—you're not alone. In this conversation, Jay Michaelson, our Teacher of the Month for February, talks with executive producer DJ Cashmere about the relentless fatigue so many of us are experiencing, and what actually helps.</p> <p dir="ltr">We talk about:</p> <ul> <li dir="ltr"> <p dir="ltr">Why your first move should be self-compassion (not self-blame)—especially in a culture obsessed with sleep optimization</p> </li> <li dir="ltr"> <p dir="ltr">The important oscillation between being with difficulty versus reaching for an antidote</p> </li> <li dir="ltr"> <p dir="ltr">HALT: the acronym that can save you (Hungry, Angry, Lonely, Tired)</p> </li> <li dir="ltr"> <p dir="ltr">How to investigate exhaustion without trying to fix it right away</p> </li> <li dir="ltr"> <p dir="ltr">Practical antidotes: screen hygiene, micro-naps, and yes, brain machines</p> </li> <li dir="ltr"> <p dir="ltr">How our Stone Age brains are being hijacked by tech companies</p> </li> <li dir="ltr"> <p dir="ltr">Why nap shame is "pure garbage" and you should kiss it goodbye</p> </li> <li dir="ltr"> <p dir="ltr">The social conditions causing exhaustion that are beyond individual control</p> </li> </ul> <p dir="ltr">The through-line: this isn't about becoming superhuman or gritting your teeth through exhaustion. It's about relating to it differently, being kinder to yourself, and using whatever tools actually work—even if they feel unconventional.</p> <p dir="ltr">Jay's guided meditations and live AMA sessions are available throughout February in the <a href="http://app.danharris.com/">10% with Dan Harris</a> app. Find more from Jay at <a href="http://jmichaelson.substack.com/">jaymichaelson.substack.com</a>.</p> <p><strong> </strong></p> <p dir="ltr">Get the 10% with Dan Harris app <a href="https://app.danharris.com/membership">here</a></p> <p dir="ltr">Sign up for Dan's free newsletter <a href="http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href="https://bit.ly/3tGigG5">Instagram</a>, <a href="https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href="https://bit.ly/3FybRzD">YouTube Channel<br /> <br /></a></p> <p><strong> </strong></p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href="https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p> </p>
Actionable Insights
1. Practice Self-Compassion for Tiredness
When feeling exhausted, practice self-compassion by acknowledging the suffering without self-blame or self-pity, treating yourself with the same kindness you would a loved one. This provides comfort and helps relate wisely to the difficult sensation.
2. Oscillate Between Being and Antidote
When facing difficult feelings like exhaustion, learn to oscillate between being present with the sensation and then seeking an antidote. This allows you to relate to the experience mindfully and wisely before immediately trying to fix it.
3. Mindfully Investigate Difficult Feelings
Before trying to fix difficult feelings, take a moment to mindfully investigate what’s happening in your body and mind, such as muscle tension or eye fatigue. This diagnostic approach can reveal underlying issues like dehydration or simple tiredness, preventing unhelpful emotional narratives.
4. Use HALT for Self-Regulation
Check in with yourself using the HALT acronym (Hungry, Angry, Lonely, Tired) and if you’re experiencing any of these, consider halting your actions, like not sending an email. This helps with self-regulation because you’re not at your best when experiencing these states.
5. Acknowledge Societal Exhaustion Factors
Recognize that some exhaustion stems from social conditions and societal structures beyond individual control, such as capitalism or unlivable wages. This awareness can help address self-blame by understanding that some suffering is larger than personal agency.
6. Mindful Screen Hygiene
Practice screen hygiene, like not having your phone in the bedroom, by applying mindfulness to the desire to check social media. Recognize that this desire is being instrumentalized by tech companies for dopamine hits, and use that awareness to create spaciousness and strength to resist.
7. Release Nap Shame
Discard any feelings of shame associated with taking naps, as it is a culturally constructed negative thought. Many cultures structure their days around siestas, indicating that naps are a natural and beneficial practice.
8. Utilize Micro-Micro Naps
When feeling tired at your desk, try taking micro-micro naps by pretending to meditate and allowing yourself to briefly fall asleep, even for a moment or a minute. Even a moment of sleep consciousness can be really helpful and refreshing.
9. Employ Brain Machines for Regulation
Use brain machines, such as the Mind Space ‘kasina’ which flashes lights through goggles, to help energize, relax, meditate, or fall asleep. This can be particularly useful when ’tired and wired’ to achieve a refreshed state or induce sleep.
10. Leverage Technology for Nervous System
Don’t feel self-shame about using technology, like soundscape apps or brain machines, as exogenous inputs to regulate your nervous system for sleep, calming, or focus. Our modern lifestyle has evolved much faster than our nervous system, making technological aids a valid tool.
11. Prioritize Sleep and Nutrition
Ensure you are getting adequate sleep and consuming square meals, as these are fundamental and obvious practices for combating exhaustion.