Clinical life can move fast—and staying connected to what matters most takes more than good intentions. For Raheel Sohail, MD, it comes down to three daily rituals: movement, coffee, and undistracted connection.

Whether he’s braving a cold Chicago morning or unplugging at dinner with his daughters, these habits keep him anchored.

🏃 Morning Miles

💡 Cost: Free (unless you count frostbite)

“I go out and run at least three miles, give or take. That’s my ritual.”

For Raheel, starting the day with movement isn’t optional—it’s essential. Even in Chicago’s unforgiving winters, when the sidewalks are iced over, he adapts: “My gym becomes my home,” he says. But skipping it altogether? Not an option.

“If I don’t do it, I just don’t feel energized or intrigued. It changes my whole day.”

✅ Pro Tips:

• Schedule morning workouts like appointments—non-negotiable.
• Have a cold-weather plan: treadmill at home, indoor track, or even a fitness video.
• Don’t chase intensity—consistency is the real win.

☕ Coffee Comes First

💡 Cost: $3–$300, depending on your gear

“Second would be coffee. Of course.”

For Raheel, coffee isn’t just caffeine—it’s a transition. It marks the moment the day officially begins. Whether brewed at home or picked up on the way to work, that first cup is a ritual of presence.

✅ Pro Tips:

• Make the first sip a pause—don’t scroll, don’t multitask.
• Try a brewing method you enjoy (French press? moka pot?).
• Keep it simple: no need for a barista certification.

👨‍👩‍👧‍👧 Unplugged Family Time

💡 Cost: Zero—except your full attention

“I make sure I spend at least half an hour without my phone, with my family.”

In a household with three daughters and plenty of iPads, Raheel knows how tempting screens can be. But carving out phone-free time—especially over dinner—has become sacred.

“It gives you more perspective, frankly. It makes you a better person. At the end of the day, you’re not just doing this for yourself—you’re showing up for your family.”

✅ Pro Tips:

• Make “no devices” a daily family habit, not just a rule.
• Keep it simple: dinner, games, or just chatting at the table.
• Protect the time like it’s your most important meeting.

🌅 Rituals That Refuel

Running, coffee, family—none of these are revolutionary. But practiced daily, they shape how Raheel shows up in medicine and in life.

“I think that’s important to do,” he says. “It’s not just about helping yourself. It’s about helping your people, too.”

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

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