When was the last time you checked in on your own well-being?
As physicians, we excel at caring for others, but often overlook ourselves. This imbalance can lead to burnout, decreased job satisfaction, and even impact patient care.
This simple check-up is designed to help you pause, reflect, and realign. Dedicate just 5 minutes to these prompts to nurture your work-life balance and reignite your passion for medicine. For optimal results, we recommend revisiting them weekly or bi-weekly.
TL;DR: Lucens’ 5-Minute Wellbeing Check-Up
- Personal Time Protection: Prioritize and defend your personal time to maintain work-life balance.
- The Art of Saying No: Set boundaries by declining non-essential commitments to focus on what truly matters.
- Embracing Essential Downtime: Recognize regular breaks as crucial for maintaining peak performance and empathy.
- Strengthening Through Vulnerability: Build resilience by acknowledging limitations and seeking support when needed.
1. Personal Time Protection
The Concept
Doctors are excellent at keeping appointments—except, often, with ourselves. We frequently show up for others, but neglect our own well-being. However, treating your personal time as non-negotiable is essential for long-term success. Whether it’s spending time with family, exercising, or pursuing a hobby, scheduling personal time like any other important appointment helps ensure you don’t burn out.
Expert Insight
James Clear’s Atomic Habits highlights how small, consistent habits compound over time. Start by setting aside an hour each day for yourself and mark it on your calendar. Protect this time fiercely, just as you would a meeting with a patient or colleague. By consistently prioritizing your well-being, you’ll stay grounded and be more effective in your work.
Your Check-up Prompt
Think about the last week—how often did you schedule personal time, and did you stick to it? If not, what got in the way? Write down two ways you can protect your personal time moving forward.
2. The Art of Saying No
The Concept
Setting boundaries can feel counterintuitive, especially in a profession where saying yes often feels like the path to success. However, saying no is one of the most important skills you can develop to protect your well-being.
Expert Insight
Tim Ferriss, author of The 4-Hour Workweek, emphasizes that focusing on what truly matters means eliminating distractions and unnecessary obligations.
As a doctor, you may feel pressure to take on extra shifts or favors to help colleagues, but consistently saying yes to everything leaves little time for yourself. Practice saying no to requests that don’t align with your priorities, and remember that protecting your personal time will allow you to show up more fully for the things that matter most.
And if saying 'no' feels tough? Simply start by not saying 'yes'. Ask for some time to think about the request. This protects your boundaries and gives you the time and space to consider if and how you want to decline the request.
Your Check-up Prompt
When was the last time you said "no" to a request? Was it hard to do? Identify one upcoming task or request that you could politely decline to protect your well-being.
3. Embracing Essential Downtime
The Concept
In medicine, the idea of delayed gratification is deeply ingrained—there’s always one more task, one more shift, or one more patient before you can relax. But waiting for the perfect time to rest can stretch you too thin. Downtime isn’t just a luxury; it’s a necessity.
Expert Insight
Taking just 10 minutes for yourself, whether to meditate, take a walk, or breathe deeply, can help you reset mentally. As Stoic philosophy teaches, simplicity and mindfulness are keys to resilience. These small mental breaks will help you stay refreshed and avoid long-term burnout.
Your Check-up Prompt
Reflect on the last time you gave yourself a mental break during a busy day. Did it help? What simple activity could you incorporate into your day tomorrow to recharge?
4. Strengthening Through Vulnerability
The Concept
In a field like medicine, where perfectionism and high expectations are the norm, it can feel risky to admit when you’re struggling. But acknowledging your vulnerability and seeking support—whether from a trusted colleague, mentor, or even a therapist—can be a game-changer.
Expert Insight
Brené Brown, known for her research on vulnerability and leadership, offers a powerful insight for doctors: embracing vulnerability can help you cultivate resilience. By sharing your challenges with others, you allow space for emotional recovery. Vulnerability isn’t a weakness; it’s a strength that connects you to others and enables you to process stress before it leads to burnout.
Your Check-up Prompt
Think about the last time you felt overwhelmed at work. Did you reach out to someone, or did you try to push through it alone? Identify one person you trust and could turn to for support the next time you’re feeling stretched thin.
The Lucens Bottom Line: A Weekly Prescription for Balance
As physicians, we know the importance of preventive care. Consider this 5-minute check-up your weekly prescription for a balanced, fulfilling career. Your well-being isn't a luxury—it's the cornerstone of your success in medicine and beyond. By consistently reflecting on these four areas, you're taking proactive steps to protect your time, set healthy boundaries, and build a support network.
Don't wait for burnout to catch up with you. Start your well-being routine today:
- Set a weekly reminder for your 5-minute check-up.
- Choose one area to focus on this week.
- Take one small action based on your reflection.
Remember, small, consistent steps lead to significant changes.
Your future self—and your patients—will thank you for the investment you're making now.
