There’s a reason rest feels like stress when you’re hooked on hustle. Jay unpacks why so many high achievers get trapped in a cycle of motion over progress—how the Zeigarnik effect and our dopamine bias for fast wins pull us toward low-value tasks—and what it costs us in value, time, and morale. He then gets tactical: how to own the problem, say “no” more often, and swap performative work for priorities you can point to at day’s end.

Jay shares practical moves that break the cycle: “clear the decks” before deep work, use the focusing question as a sobriety check (“Is this my ONE Thing?”), and start your day with goals before phones so you can say “not now” with confidence. He also highlights the power of building buffer time, translating big goals into weekly milestones, and adding accountability so priorities stick. For the long game, Jay emphasizes weekly 4-1-1 planning, end-of-day reflection, a standing hour of “thinking time,” and quarterly reviews. Even small pauses—a half-Friday off each month—can retrain your system away from busyness and back toward meaningful results.

Challenge of the Week:

Do a 48‑hour busyness fast. For two consecutive workdays, keep a visible note open and check in a few times a day: “Am I in the busyness trap or on my ONE Thing?” Don’t judge—just observe. Do a short reflection each evening on where you drifted and what helped you refocus.

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To learn more, and for the complete show notes, visit: the1thing.com/pods.

We talk about:

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  How the Zeigarnik effect and dopamine loops fuel shallow work

  
  


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  Why “goals before phones” makes it easier to say no and protect deep work

  
  


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  The weekly 4‑1‑1, thinking time, and simple buffers that sustain focus

  
  

Links & Tools from This Episode:

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  Read Deep Work by Cal Newport

  
  


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  Harvard Business Review: Beware a Culture of Busyness

  
  


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  Read The Progress Principle by Teresa Amabile

  
  


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  Read The Road Less Stupid by Keith Cunningham

  
  


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  Read The Ruthless Elimination of Hurry by John Mark Comer

  
  


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  Free Resources

  
  


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  Want to be a guest or share feedback? Email podcast@the1thing.com or send us an audio note at Speakpipe.com/the1thing.

  
  

Produced by NOVA