At any point in your journey, it’s natural to pause and reflect on where you’re headed in your career and how to make your goals a reality. Before setting meaningful intentions, it’s worth taking a moment to clear out the mental clutter that might be holding you back.
Enter the “Stinky Fish” exercise, a tool originally developed for leadership and team-building workshops. Its purpose is simple but powerful: to identify the hidden stressors and nagging doubts we often avoid but that quietly weigh us down.
By naming and addressing these “stinky fish,” you can create the clarity and space needed to move forward with purpose. Here’s how this exercise works—and how you can use it to make the most of the year ahead.
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Step-by-Step Guide:
1. Identify What’s Weighing You Down
Take a quiet moment to reflect and answer these questions honestly:
- What keeps nagging at me, even if I ignore it?
Example: “I worry I’m not spending enough time with patients to provide the quality of care I want.”
- What’s a fear or frustration I avoid acknowledging?
Example: “I feel trapped in my current role but don’t know if making a change is worth the risk.”
- What aspect of my role drains my energy the most?
Example: “I’m overwhelmed by the volume of administrative work, which takes away from my focus on patient care.”
- If I could change one part of my work-life balance, what would it be?
Example: “I wish I could have more time to recharge without feeling guilty or falling behind.”
This step is all about naming the concerns you’ve been carrying so you can see them clearly for what they are.
2. Clarify How It Impacts You
For each “stinky fish,” take a closer look:
- How does this affect my day-to-day life?
Example: “I feel constantly rushed and stressed, which affects my focus and satisfaction.”
- What could improve if I address this?
Example: “I’d feel more engaged and less frustrated, knowing I’m making choices aligned with my values.”
This step brings context and perspective, helping you see how addressing these concerns can create meaningful change.
3. Choose a Small Action for Each Concern
Start small. For each issue, pick one realistic action you can take:
- Burnout: Block off one hour a week for something restorative, like exercise, reading, or spending time with family.
- Quality of Care: Explore ways to streamline tasks, like delegating non-clinical work or simplifying charting.
- Work-Life Balance: Set one boundary, such as committing to a set end time each day, to prioritize personal time.
Small steps build momentum. Each action is a signal to yourself that you’re making progress.
4. Build Resilience Over Time
Addressing your “stinky fish” isn’t a one-time fix; it’s part of a journey. Here’s how to keep moving forward:
- Regular Reflection: Set aside time each month to revisit unresolved stressors or emerging challenges.
- Protect Your Downtime: Taking breaks, even brief ones, can recharge your energy and focus.One doctor shared how scheduling a 10-minute pause between appointments for mindful breathing helps them reset during busy days.
- Practice Mindfulness: Quick exercises like body scans or deep breathing can help you stay grounded.
5. Seek Peer and Mentor Support
You’re not alone. Many physicians share similar struggles, and connecting with others can provide fresh insights and encouragement.
Talking with trusted colleagues, joining peer groups, or seeking mentorship can remind you of the power of community—and help you approach challenges with new perspectives.
Moving Forward with Clarity and Intention
The “Stinky Fish” exercise is about more than clearing mental clutter; it’s about reclaiming control and aligning your career with your values. By identifying what’s weighing you down and taking small steps toward change, you’ll enter the new year with a sense of clarity and purpose.
The Lucens Bottom Line: Clearing out your “stinky fish” may seem simple, but it’s a powerful way to make space for meaningful growth.
