Busy clinical days or back-to-back-to-back meetings don’t always leave room for reflection—but over time, small personal rituals can make a big difference.

For Jay Mathur, MD, staying grounded isn’t about elaborate systems or perfect schedules. It’s about consistency, connection, and a good cup of espresso.

Here are three low-lift habits that help him show up better, every day.

1️⃣ Prioritize Your People

💡 Cost: Free, but invaluable

“Find people you want to be around—and keep being around them.”

In medicine, burnout often creeps in through isolation. For Jay, the antidote is simple: community. Whether it’s colleagues, neighbors, or old friends, surrounding yourself with people who energize you can change how you move through the day.

✅ Pro Tips:

• Block recurring time with your “core people,” even if it’s just a 10-minute check-in over the phone or FaceTime.
• Don’t underestimate the power of proximity—grab lunch or coffee with someone in your day-to-day. Zoom calls are convenient, but in-person connection does something deeper for the soul.
• Say “yes” to small gatherings on your days off like happy hours, exercise/sports/hobby groups, or backyard barbecues. You might be exhausted and want to veg, but you never know when a casual conversation will be exactly what you needed.

2️⃣ Espresso, Straight Up

💡 Cost: Under $200 for a solid at-home setup

“I drink a lot of espresso. I make it at home. And I just take it neat.”

There’s something grounding about a ritual, especially one that starts your day. Jay’s espresso habit isn’t just about caffeine—it’s about carving out a moment that’s just for him. No frills, no distractions, just a simple daily anchor.

✅ Pro Tips:

• Invest in an at-home setup so you can control the quality and timing.
• Keep it minimal: no milk, no sugar, no rush.
• Let the ritual signal a mindset shift—from home to work mode, or vice versa.

3️⃣ Go Outside (Even When It’s Gross)

💡 Cost: Free

“I try to be outside at least once a day, even if the weather sucks.”

Physicians spend so much time indoors—offices, clinics, hospitals—that it’s easy to forget the reset power of fresh air. Jay makes it a point to step outside daily, no matter what. The goal isn’t a workout or a nature walk. It’s just outside.

✅ Pro Tips:

• Set a recurring reminder to get up and walk out the door or take appropriate calls outside.
• Keep a weather-ready gear (jacket, gloves, umbrella) by the exit or in your office—no excuses.
• Even five minutes outside can shift your perspective and calm your nervous system.

Stay Grounded, Stay You

There’s no one-size-fits-all approach to well-being. But for Jay, these three habits—community, espresso, and fresh air—are simple, doable, and deeply sustaining. Whatever your version looks like, build it into your day. Even when it’s messy. Especially when it’s messy.

👉 Want to connect with physicians like Jay? Apply to join Lucens—the private network for ambitious doctors.

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