Start small: weekend or morning phone-free windows

This episode is brought to you by BiOptimizers and Hollow Socks.

As the new year begins, what if you could set small, intentional habits that quietly compound to support your longevity, productivity, and creativity all year long? By reflecting on the past year, choosing focused micro-habits, and taking sustainable, practical steps forward, you can start shaping the life you want to live in the year ahead.

Today on The Dhru Purohit Podcast, we’re revisiting one of our most popular conversations with neuroscientist Dr. Tara Swart. Dhru and Dr. Tara explore the science behind manifestation and the laws of attraction, how to set meaningful goals, and ways to build neuroplasticity through challenge. They also discuss breaking free from limiting habits and addictions, setting healthy boundaries, and share practical tools for navigating self-doubt and building confidence—making this episode a powerful listen for anyone looking to strengthen themselves, start something new, or create healthier relationships.

Dr. Tara Swart is a neuroscientist, former psychiatric doctor, and senior lecturer at MIT Sloan. She is a visiting senior lecturer at King's College, London, and an executive advisor to some of the world's most respected leaders in media and business. She is the lead author of the award-winning book Neuroscience for Leadership and was named the world's first Neuroscientist in Residence at Corinthia Hotel, London. Dr. Swart is passionate about teaching others how to apply lessons from cognitive science to enhance everyday lives.

In this episode, Dhru and Dr. Swart dive into:

• Digital detox and why stepping away can reset your mind (1:02)

• Boosting boundaries, creativity, and connection to nature (2:08)

• Why two to three micro-habits per quarter work better than New Year’s resolutions (14:39)

• The power of reflecting on past wins (24:25)

• How challenging your brain builds neuroplasticity and growth (32:51)

• The science behind getting 1% better each day through small changes (40:04)

• Rewiring deep neural patterns and using affirmations to reinforce self-worth (49:53)

• Dr. Tara’s six principles for knowing you’re on the right path (58:13)

• Why manifestation can feel uncomfortable and how resilience and intuition help (1:04:53)

• A powerful question to face fear and uncertainty (1:07:36)

• Manifesting longevity by clearly defining what your life needs (1:11:45)

• Three warning signs a relationship may fail (1:18:21)

• Building a healthy relationship through connection and clear communication (1:26:34)

• Attracting the partner you want (1:33:47)

• How eye contact and laughter strengthen (1:39:12)

• Why scheduling intimacy can help during stressful seasons (1:41:30)

• Why loneliness is rising and how to create real connection (1:49:18)

• Simple reminders to reconnect with your potential and purpose (1:51:55)

Also mentioned in this episode:

• The Source: The Secrets of the Universe, the Science of the Brain

For more on Dr. Tara Swart, follow her on Instagram, X/Twitter, Facebook, LinkedIn, or visit her Website.

This episode is brought to you by BiOptimizers and Hollow Socks.

Go to bioptimizers.com/dhru now and enter promo code DHRU to get 26% off select products and bundles during their New Year New You sale.

For a limited time, Hollow Socks is offering my community a Buy 3, Get 3 Free Sale. Head to HollowSocks.com for up to 50% off your order.

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