Journaling Prompts for Physicians: Rediscovering Your Personal Life

In an earlier article, I explored the way that journaling can help you to reconnect with your inner wisdom, helping you to find a path forward when you feel stuck or uncertain. In that article, I delved deeper into the practical mindfulness of journaling, and the benefits of writing by hand, whether in a conventional notebook or a handwriting tablet .

Journaling has been called the “paper mirror.” It reflects back to you, the writer, what you might not see of yourself. Yet unlike a true mirror, the journal’s mirror is private and personal. Given this introspective aspect, it’s not surprising that studies of people engaged in journaling have reported evidence of improvement in both psychological and physical well-being.

Of course, journaling can also resurface unpleasant thoughts and memories. That’s not always bad. Some people find the safe space of their notebook to be a perfect container for catharsis. Getting the words out of your head and onto the page can be uncomfortable, but the process may allow you to let go of those thoughts and fears that are holding you back, freeing up mental space. If it feels right, you might even want to ceremonially destroy your journal once the “bad” stuff is out.

But if it feels overwhelming or resurfaces trauma that you’ve suppressed, then journaling may also be the nudge you need to begin working with a therapist who can help you process complex memories and emotions.

In this article, I am offering prompts that will give you space to dive into your life outside of work. Let them be a scaffolding that helps you to explore the ways that personal projects, family, and relationships might intersect in your life. By intentionally putting your thoughts on paper, you may uncover ideas for mindful action that begin to align these aspects of your life with your ideal self.

Exploring Family Through Journaling

1. How do I currently nurture my relationships with my family? What more could I do?

2. What values do I want to model for my family? How can I live those values more fully?

3. What are some of the most meaningful moments I’ve shared with my family recently? How can I create more moments like those?

4. If I could describe the ideal dynamic I want with my family in one sentence, what would it be?

5. Are there any unresolved tensions or conflicts in my family relationships? How might I approach them with compassion?

6. How does my professional life affect my family life, and are there changes I could make that might bring greater harmony?

7. What are some small ways I can show appreciation to my family this week?

Journaling to Strengthen Relationships

1. Which relationships in my life feel most nourishing? What makes them important to me? How can I deepen those connections?

2. Are there relationships that feel draining or misaligned with my values? What boundaries might I need to set?

3. What does a fulfilling relationship with a romantic partner look and feel like to me? How about a friend? How do my current relationships align with that vision? How can I create more of that?

4. When was the last time I expressed gratitude or love to someone important in my life? How did it feel?

5. Who do I turn to for support, and how can I show them appreciation for being there for me?

6. Are there people I’ve lost touch with who I’d like to reconnect with? What’s one small step I can take this week to reach out?

7. What qualities do I bring to my relationships that make them stronger? How can I lean into those strengths?

8. How can I better communicate my needs, desires, and feelings in my closest relationships?

Empowering Personal Projects

1. What personal project excites me the most right now? What about it feels important or meaningful to me?

2. Are there projects I’ve set aside that I would like to revisit? What’s holding me back?

3. How do my personal projects reflect who I am and who I want to become? Where might they lead me?

4. Is there a skill I’ve been meaning to learn, a book I want to read, a trip I want to take, or something else? What small step can I take this week to make progress on something that I care about?

5. If I had unlimited time and resources, what would I pursue? Why? How might that change my life?

6. How do my personal projects bring a sense of balance to my life, and how can I prioritize them more effectively?

7. What have I learned about myself through my personal projects? What strengths or interests have I uncovered?

Integrating Self, Family, and Community

1. How do my personal projects, family, and relationships influence each other? Are they in harmony or competition?

2. How might the personal projects that inspire me connect me more deeply with people who share my passions and values?

3. What would it look like to balance meaningful work, personal growth, and rich relationships all at once?

4. What’s one thing I can do this week to bring these aspects of myself into greater alignment?

5. How do I want the people closest to me to remember me, and what can I do now to honor that vision?

I hope this list has inspired you. In a future article, I’ll provide you with a series of prompts that will help you go deeper into creating balance, fostering connections, reframing challenges, and envisioning the future.

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Using the Language of Art to Create Work-Life Balance

An earlier version of this article was published on KevinMD.com in 2023

For most physicians, achieving work-life balance is a top priority. But what does balance mean? And is it even possible?

In this article, I propose that there is more than one way to conceptualize balance. Before we explore these new perspectives, it’s important to address a common alternative: the concept of work-life integration.

Because the concept of balance often feels unattainable, and perhaps even undesirable, some argue that “work-life integration” is the better term. This popular terminology implies that somehow work and personal life should seamlessly intertwine, one gently flowing into the other.

It’s a trendy buzzword in managerial circles, but for physicians, work-life integration is often not a choice—it’s a given. And between taking call, attending after hours committee meetings, slogging through the EHR, and making time for CME and recertification, what’s labeled as “personal time” often gets consumed by work-related demands.

That’s why the work-life integration construct for physicians often means no real boundaries at all.

In this model, work doesn’t just blend into your personal life—it takes over. And yet, the reverse is rarely possible. There may be no space in the work day for your own needs.

Let’s be honest: it’s rare that you can realistically bring family or personal responsibilities into the hospital or clinic. For most physicians, that’s neither practical nor desirable.

So where does that leave us? I believe that work-life balance—not integration—is still the better goal. But the way we think about balance is often flawed.

When we picture balance, most people imagine a seesaw or a perfectly balanced scale, where equal weight on both sides creates harmony. It’s a tidy image but one that’s unrealistic for most lives, especially for physicians.

Instead, there’s a deeper, more creative way to think about balance—one that borrows from the language of art. By embracing this alternative perspective, you will discover a dynamic and fulfilling concept of balance that can help you to create a more sustainable and happy life.

Before we go any further, it’s valuable to think about work-life balance as more than simply “work” and “life”. Work is an important part of life, and perhaps even a defining feature of the life you’ve chosen. But “life” isn’t just what’s left over after work. It can be useful to think about life as a array of different elements. Broadly speaking, these may include

• Family

• Friends

• Leisure

• Self-Care

• Anything else that’s meaningful to you

 Equalizing all of these factors our using traditional concepts of balance is virtually impossible.

But if we borrow the concept of balance from art theory, it all starts to make more sense.

 Concepts of Balance

In art, balance can be

• Symmetric

• Asymmetric

• Radial

• Crystallographic (Mosaic)

Let’s take a little detour into art theory so I can show you what this means.

Symmetric

• Think of the typical balanced scale, or a mirrored pair.

• This is the traditional way that we think of balance.

Thomas Nordwest, CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons

Asymmetric

• The perception of weight across the composition may be balanced, but each element has a different size or mass.

• This form of balance tends to create more interesting and dynamic images.

Radial balance

• This type of balance uses a central focal point

• Rays, spirals, or ripples radiate outward

Fragment, Peru c. 1000-1476 AD, Kate S. Buckingham Endowment, Art Institute of Chicago

Crystallographic (Mosaic) balance

• A large number of elements share equal weight

• There is no single focal point

Choosing Asymmetry

Any of these constructs may work for you. For many physicians, an asymmetric concept of balance can be especially useful. Think about the way you might create a rock garden. With asymmetric balance, you have wide latitude to play with different scale and elements. There is no exact formula, but you feel it when it’s right.

Compared to the symmetric form of balance, where both sides hold equal weight, asymmetric balance falls apart when the elements are too similar.

In asymmetric balance there is usually a dominant element, with the other components playing a supportive or bridging role. Often two smaller elements work harmoniously to balance a larger one. In an asymmetric painting like Van Gogh’s Starry Night, there may be some tension, but the image still feels complete.

Starry Night, Vincent van Gogh, 1889. Public domain, via Wikimedia Commons

Asymmetric balance can be interesting to play with. Moving one element often means that the others must also be moved in order to maintain a sense of harmony. This new configuration might strike a different, even unexpected, chord and create different relationships between the pieces.

When thinking about creating your own work-life balance, asymmetric balance may be a good starting point to consider.  As your priorities shift over time, your vision of balance may also change. At any time, you can rearrange the elements to make them work for you.

How do you begin to define your own work-life balance? Take another cue from the art world. Sit down with pen and paper and sketch it out in words or pictures. This form of reflection is a great way to get clarity on your own ideas so you can create your vision for the future.

If you’ve enjoyed this article and would like to stay in the loop for more insights on creating a sustainable, fulfilling, and happy life as a physician, sign up for my newsletter or reach out on my website. I’d love to hear from you.

And if you’d like to schedule a complimentary coaching discovery session, click the button below.

References

Fallon-O’Leary, D. Work-Life Integration Is the New Work-Life Balance. Is Your Team Ready? CO. July 2021.

McManus, I. Symmetry and asymmetry in aesthetics and the arts. European Review, October 2005.

Meyer, I. Balance in Art – Exploring Different Types of Balance Artworks. Art in Context. August 2023.

Saley, C. Survey Report: Millennial doctors still finding jobs the old-fashioned way. CompHealth Blog. April 2018.

Vincent van Gogh, The Starry Night. MOMA.org , 2019.

Connecting With Your Inner Wisdom: A Journaling Guide for Physicians

With countless demands on your time and attention, it’s easy to lose touch with yourself as you slingshot from one task to the next. This can get you through the day, but after a few months, years, or maybe even decades of living this way, it can be difficult to find your way back to your true self.

I know this, because I experienced this sense of disconnection firsthand. From starting medical school in 1984, through decades of practice, I felt as if I was on a treadmill. I was constantly striving for the next level, whatever that was, and rarely taking a chance to pause or to celebrate. I stayed active, had hobbies and friends, but it all felt pretty frantic. As I began to contemplate my life after cardiology, I wasn’t exactly sure who the “real” me was, or what she wanted next. That’s when I began journaling as a regular practice.

As a full time cardiologist with a busy practice, my days and evenings were highly regimented, with little room to add on yet another task. I was getting nowhere with perseverating over what was making me discontent, and I knew that I needed a way to sort things out.

Journaling was something that I played with over the years, but the habit had never stuck. To be honest, the empty pages always felt a little daunting. So this time, I made a commitment to myself to spend just 10 minutes a day sitting with my thoughts.

The Power of Journaling: A Path Back to Your True Self

Every evening I would pose questions to myself, trying to unravel the knots that I had tied over the years, until I rediscovered the threads that could lead me to my next steps. And remarkably, the process worked! Through introspection and time, I developed a set of goals and a sequence of tiny little steps that got me farther than I ever could have imagined.

This article is the first in a three-part series. In each one, I’ll share a different collection of journaling prompts designed to help you to connect your own dots and rediscover what truly matters to you. Whether you’re exploring a new professional path, planning for retirement, or seeking greater happiness and satisfaction in your life, these prompts will guide you towards clarity and self-awareness.

Getting Started with Journaling

Journaling is a wonderful way to access your own thoughts and values, getting in touch with what matters most to you. It’s a form of mindfulness that doesn’t require any skills or knowledge. All you need is a pen and paper and as few as five minutes.

Why do I say pen and paper, and not a keyboard? Because research has convincingly shown that writing by hand is far more activating for the brain than typing. Newer devices that save and transcribe handwriting, like the reMarkable, may help to bridge the gap between analogue and tech. If writing doesn’t come easily, you could also experiment with dictation. Most important is that you find something that works for you and feels comfortable and natural.  

Journaling to Uncover Your Next Steps

This series of prompts will help you to reflect on your values and your sense of purpose, realigning the trajectory your life into something that feels resonant and clear.

For a kick start, if you haven’t already completed the Values Workbook, this is a great time to begin that exercise. You can get your free copy through my website.

Don’t feel as if you need to take on every prompt. There’s a lot to ponder here! Perhaps choose one or two for the week and see where it takes you.

Exploring Your Values

1. What do I value most about my role as a physician? Are these values reflected in my daily work and life? If not, what changes would need to happen in order for my values to be aligned with my work?

2. If I could describe the legacy I want to leave in one sentence, what would it be? How do I want people to remember me?

3. When have I felt most fulfilled in my career? What about those moments made them meaningful?

Clarifying Your Purpose

1. Why did I choose to become a physician? Does that "why" still resonate with me today? If it has changed, does it still feel true? And if not, what is missing?

2. What parts of my work energize me the most? How can I focus more on these aspects?

3. How does my work align with my personal definition of success? Where am I now in relation to that definition?

Evaluating Your Current Path

1. If my current career trajectory continued for the next 10 years, would I feel proud and content with my life?

2. What sacrifices am I making to sustain my current career path, and are they worth it?

3. Are there aspects of my personal life or passions that I’ve neglected? How can I reintegrate them?

Imagining the Future

1. If I could design my ideal work-life balance, what would it look like? What small steps could I take to get closer to that vision? What could I do today that would start to change things?

2. Imagine a day in your dream life. What are you doing, who are you with, and how do you feel?

3. What skills or interests do I have that I’m not currently using in my career? How might I incorporate them? And what skills do I wish I had? Are they important enough that I want to explore how to acquire them?

Confronting Barriers

1. What fears or doubts are holding me back from making a change I know I need? Are these fears grounded in reality? If so, is there something within my power to change?

2. Who or what am I afraid of disappointing if I follow my heart? How might I address that fear?

3. What is the worst that could happen if I pursued a career change or took on a new role? What strategies could I take to mitigate that? Are there other opportunities that outcome might open up for me?

Building Resilience and Courage

1. When have I faced significant challenges and grown from them? What strengths did I discover?

2. What does courage look like for me right now? How can I embody it in my decisions?

3. Who in my life inspires me to live authentically? What lessons can I learn from them?

Finding Alignment

1. Are there moments in my work when I feel disconnected from my authentic self? How can I realign?

2. How do I want to feel at the end of each day? What changes would help me experience that feeling more often?

3. What small, actionable steps can I take this week to bring more meaning into my work and life?

Cultivating Gratitude and Joy

1. What aspects of my career am I most grateful for? How can I focus more on these positives?

2. When was the last time I felt joy in my personal or professional life? What contributed to that moment?

3. What can I do today to make space for more joy and connection in my life?

If these prompts have been useful, or if you have some of your own that you’d like to share, I’d love to hear from you.

In an upcoming article, I’ll share prompts to guide your exploration of personal projects, family connections, and meaningful relationships.

This post contains Amazon affiliate links. I may earn a small commission when you click on the links, at no additional cost to you. These commissions help to support the website.

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If you’ve enjoyed this article and would like to stay in the loop for more insights on creating a sustainable, fulfilling, and happy life as a physician, sign up for my newsletter or reach out on my website. I’d love to hear from you.

And if you’d like to schedule a complimentary coaching discovery session, click the button below.

Why Are We Afraid to Talk About Work-Life Balance?

An earlier version of this article appeared on Doximity, where I was a 2022-2023 Op-Med Fellow.

For many physicians, work-life balance (WLB) is the elephant in the room. According to CHG Healthcare, in 2018, 63% of physicians finishing residency programs cited WLB as their number one consideration when choosing a job. In 2022, it was 85%.

Dissatisfaction with WLB is strongly correlated with burnout, and is a common reason that many physicians choose to leave their current practice.

Although women physicians tend to rate WLB as somewhat more important than men, among millennials it is a top priority for both genders.

Yet physicians often avoid raising this crucial issue with potential employers and even colleagues for fear of being judged and found lacking.

The Fear is Real

This fear of judgment is based in reality: providing the best and most timely care to patients often requires self-sacrifice. The profession is demanding and the stakes are high; it’s a given that occasionally, or maybe even often, you will have to put personal needs aside to care for patients whose needs can’t wait.

But it’s not uncommon for physicians to fall prey to the notion that consistently putting aside their own, or their family’s, well-being is necessary to answer the “calling” of medicine. Healthcare institutions sometimes perpetuate this with an “always on” culture, idealizing self-sacrifice without adequately compensating for it.

For physicians whose work requires collaboration and partnership with others in the profession, openly wanting more from life may also stir up fears of being perceived as weak, lazy, or not a team player.

These concerns are real, and the demands of the profession are heavy. But when you get past the angst of admitting that you want more out of life and make an effort to seek balance, you will find that your relationships, your sense of fulfillment, and ultimately the care you give your patients can flourish.

Tangible Benefits of Seeking Balance

Research shows that not only do people who make time for family, hobbies, and health feel a greater sense of balance, but they may also become better physicians for it.

• A British study found that employees who engaged in creative activities were more likely to discover creative solutions to problems at work.

• A study of nearly 300 ICU staff members, including physicians, found that those who engaged in hobbies experienced less post-traumatic stress.

• And a Duke study found that higher WLB measures among hospital staff, including physicians, correlated with greater patient safety and improved teamwork.

On the opposite end of the spectrum, not attending to life outside of work can have serious consequences. A study of members of the American College of Surgeons published in 2012 found that those with conflicts between work and home life were more than twice as likely to experience burnout and depression. Experiencing this conflict also meant that the surgeons surveyed were more likely to leave their current practice.

And yet, balancing your life is easier said than done.

A Personal Story

Each doctor has a different story. Here’s mine:

As a cardiologist I was able to find WLB, although it required a substantial degree of focus and dedication. While in practice, I wrote four books (admittedly health related), became a yoga teacher, and competed successfully with my horses. I also made time to travel and hike around the world.

However, these efforts were not without sacrifice: I had to give up significant income in order to take a half day off a week to train with my horses. And I usually chose to take most of my allotted (uncompensated) vacation time.

Although I was fortunate enough to have an organized system of cross-coverage with my partners, the time off nevertheless meant that I was often catching up on EHR responsibilities late into the evening, sometimes even from the other side of the world.

Still, for me the loss of income and long nights catching up on charts was worth it. Not only was my life richer, but my diverse experiences and friendships made me a more compassionate and open-minded physician. My patients were always curious about my adventures, and often felt more connected to me when they realized that I shared some of their own interests. And having the opportunity to “fill my cup” gave me more energy and enthusiasm for my work.

What Does Work-Life Balance Look Like for You?

Work-life balance is deeply personal. It shifts with life’s seasons—whether you’re a new parent, an early-career physician, or a seasoned leader.

• Parents of young children might prioritize family time and set hobbies aside for a while.

• New physicians may need to focus on building their patient base and refining their skills.

• Ambitious professionals seeking leadership roles might accept that these positions come with time demands that require trade-offs.

Whatever your circumstances, achieving balance starts with acknowledging your needs and crafting a plan to meet them.

Discovering Balance

Here are some things to consider as you embark on your new path:

• Acknowledge Your Desires: Wanting more from life doesn’t make you less dedicated. You’re allowed to be a doctor and a spouse, parent, or adventurer.

• Create a Plan: Start small. Identify what balance looks like for you right now, and map out achievable steps to get there.

• Reassess Your Practice: Are there opportunities to cut back hours or take a regular day off? Could changing roles or employers help you reclaim time?

• Delegate Wisely: Hire help where needed—whether it’s a scribe, a babysitter, or a housecleaner. Small investments in assistance can free you for the things that matter most.

• Reevaluate Your Commute: Use your travel time for audiobooks, meditation, or CME. Or consider moving closer to work to reclaim precious hours.

• Say No Strategically: Not every committee or project is worth the sacrifice. Be intentional about the responsibilities you take on.

• Embrace Imperfection: You don’t need to dive headfirst into a new hobby. Start small—10 minutes of yoga, a quick walk, or a short meditation can work wonders.

• Limit Distractions: Replace mindless scrolling with meaningful activities, whether it’s reading, journaling, spending time with loved ones, or pursuing a creative interest.

• Try Something New: Join a workshop or pick up a hobby you’ve always been curious about. The joy of learning can be invigorating.

• Book a Getaway: Set a date, buy a ticket, and commit to taking time off. The anticipation alone can be rejuvenating.

Taking the First Step

No matter what work-life balance means to you, realize that an ideal balance looks different for each person. It can change over the course of a lifetime.

The most important way to achieve the balance you’re seeking is to put your ideas into action. Your life will be so much richer if you consciously put in the effort, often in ways that you might not anticipate today. And you may find that in the process, you generate more joy, creativity, and resilience in your medical practice.

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If you’ve enjoyed this article and would like to stay in the loop for more insights on creating a sustainable, fulfilling, and happy life as a physician, sign up for my newsletter or reach out on my website. I’d love to hear from you.

And if you’d like to schedule a complimentary coaching discovery session, click the button below.

References

Colville, G et al. Coping with staff burnout and work-related post-traumatic stress in intensive care. Pediatric Critical Care Medicine. July 2017.

Dyrbye LN et al. Work-home conflicts have a substantial impact on career decisions that affect the adequacy of the surgical workforce. Arch Surg. 2012 Oct.

Eschleman, K.J. et al. Benefiting from creative activity: The positive relationships between creative activity, recovery experiences, and performance-related outcomes. J. Occup. Organ. Psychol. April 2014.

Saley, C. Survey Report: Millennial doctors still finding jobs the old-fashioned way. CompHealth Blog. April 2018.

Saley, C. Survey: Work/life balance is #1 priority in physicians’ job search. CHG Healthcare. March 2022.

Sexton JB et al. The associations between work-life balance behaviours, teamwork climate and safety climate: cross-sectional survey introducing the work-life climate scale, psychometric properties, benchmarking data and future directions. BMJ Qual Saf. 2017 Aug.

Shanafelt TD et al. Burnout and satisfaction with work-life balance among US physicians relative to the general US population. Arch Intern Med. October 2012.

Rethinking Work-Life Integration: When Work Takes Over Your Personal Life

With the rise of EHRs and telemedicine, the term "work-life integration" has rapidly become an administrative buzzword.

Initially proposed as an alternative to the traditional "work-life balance" concept, the term encourages blending your professional responsibilities with your personal life. However, for physicians who are expected to be always on duty, this approach can paradoxically increase stress and decrease balance.

In this article, I’ll explore why work-life integration might not be the promised panacea for getting it all done.

The Myth of Seamless Integration

Despite the corporate happy-speak, work-life integration often translates to being ceaselessly connected.

For physicians, this means being perpetually available for patient queries, administrative tasks, training modules, and continuing education. This expectation of constant and immediate connectivity can lead to burnout and decreased job satisfaction

By definition, personal time is for the parts of your life that cannot be fulfilled at work.

Childcare, working out, maintaining relationships-- the list of things that pull on your personal time is endless. For the most part, these responsibilities and more require your full engagement.

But a focus on work-life integration can create an expectation of multitasking. This hits solidly against the basic tenets of the medical profession, which demands focus and precision.

Multitasking, as we all know by now, is a misnomer. Beyond the mental stress of juggling multiple tasks simultaneously, the unwieldy cognitive load can impair a physician’s ability to provide high-quality care.

The Impact on Personal Life

When work infiltrates all aspects of your life, personal time is often the first casualty. It’s common for physicians to find themselves checking emails during family time or thinking about patient care while trying to unwind.

Ultimately, you’re neither fully there for your patients nor for yourself and your loved ones.

While work-life integration is often hailed for its flexibility, it can lead to longer working hours under the guise of convenience.

Let’s be clear. You’re probably not bringing your toddler or your elderly mother to your office. And you’re not taking a walk with your EHR.

As someone whose parents were both full-time physicians well before the days of the internet, I can tell you from experience that it’s very unlikely that your home life is being integrated into the workday. A few furtive emails and rushed phone calls hardly count as connection.

Professional Implications

The stress and fatigue resulting from a lack of clear boundaries between work and personal life can increase the risk of medical errors. A tired and overworked physician is more prone to making mistakes, which can have serious consequences for both patients and the healthcare system.

But the threat of serious medical errors isn’t the only potential drawback of the constriction of your personal life. The consequences are not usually so blatantly obvious. Although it may be uncomfortable to admit, continuous engagement with work-related activities can lead to emotional exhaustion, reducing your ability to empathize with and care about your patients.

This diminished capacity for empathy and engagement can adversely affect patient satisfaction and trust, as well as outcomes.

The Bottom Line

For those in administration, creating a culture that supports and empowers physicians to do their best work is crucial. It’s time to go beyond talking points and take action. Removing unnecessary and burdensome “click work” is one way to reduce a physician’s load. Allowing support staff to handle simple messages and requests is another.

For physicians, establishing clear boundaries between your personal and professional lives can help to maintain your mental well-being, ensure the delivery of quality care, and support a fulfilling and sustainable personal life.

Despite the popular business-speak narrative around work-life integration, true balance often requires a clear separation of work and personal life, so that both may flourish.

If you’ve enjoyed this article and would like to stay in the loop for more insights on creating a sustainable, fulfilling, and happy life as a physician, sign up for my newsletter or reach out on my website. I’d love to hear from you.

If you’d like to learn more about my coaching practice, you can schedule a complimentary introductory meeting by clicking the link below.

How to Begin a Meditation Practice: A Guide for Physicians

As a cardiologist, a certified mindfulness meditation teacher, and a yoga teacher, I’ve been fortunate to learn from a diverse group of mentors, ranging from world leaders in cardiology to a former Buddhist monk.

I learned about the power of meditation early on in my professional life and found that the presence and equanimity it cultivated inspired both my medical practice and my life outside of medicine.

If meditation sounds a little too nebulous, out-there, or maybe even intimidating, take heart from knowing that meditation is something that many of our key thought leaders practice on a daily basis. It’s not a new trend or a fad. In fact, mindfulness meditation has been incorporated into healthcare since the 1970s, when molecular biologist Jon Kabat-Zinn, Ph.D.  founded the Mindfulness-Based Stress Reduction Clinic at the University of Massachusetts Medical School.

Meditation can enhance your skills as a physician, improving your ability to focus on details and remain calm under stress. It may improve your sleep quality and even enhance your cardiovascular health.

You don’t need a guru or even a class to learn how to meditate. In this article, I’m sharing some simple ways that you can get started with meditation.

Start Small

Begin with just 3-5 minutes of meditation each day. Even this short duration can offer significant benefits. From there you might try a 10-minute practice.

Some people prefer longer meditations, but it’s good to know that when scientists compared 10-minute to 20-minute sessions, there was very little difference in overall mindfulness measures.

Use Guided Meditations

If you're new to meditation, guided meditations can be very helpful. There are many apps and online resources that offer free guided sessions tailored to different needs and preferences. Some good options are Head Space, Waking Up, Insight Timer, and Calm. Most have free or introductory options.

Find a Quiet Space

It’s hard to meditate when there are too many external stimuli. Although you can learn to meditate anywhere, start by choosing a quiet, comfortable place where you won't be disturbed. If you can close a door and put your phone in do-not-disturb mode, so much the better. This will help to create a calmer environment for relaxation and focus.

Eventually you’ll be able to incorporate this sense of focus and ease into your daily life wherever you happen to find yourself.

Focus on Your Breath

A simple way to begin to meditate is to focus on your breath. Close your eyes and take slow, deep breaths in through the nose and out through the mouth. There are a number of different ways that the breath can be used in meditation, but there’s no need to overthink it. Just settle into a rhythm that feels comfortable. By bringing your attention to the sensation of the breath, you’ll use it to anchor your meditation.

Go for a Walk

Walking meditation is a legitimate and ancient form of mindfulness practice.  Instead of using the breath as an anchor, walking meditation brings purposeful attention to the movement of your feet as they contact the ground.

Walking meditation is generally slow and contemplative, and often involves walking back and forth on a path. It’s not about getting from one place to the next. It can be done in the space of your living room, but there’s no reason you couldn’t use your walk from the parking lot to the hospital or office as a walking meditation. Most of the apps I’ve referenced above offer options for walking meditation.

Although traditional walking meditation is not fast, some runners find rhythmic running meditative when they mindfully attend to each stride.

Be Consistent

Like anything else, getting started with meditation is a habit to be cultivated. Since briefer meditations of 5-10 minutes can be highly effective, let go of any tendency to think that longer is better.  Consider setting a goal of 3-4 five-minute sessions per week and see how that feels for you.

Don’t give up if you’re not noticing any difference right away. One study found that 8 weeks, but not 4 weeks, of daily meditation improved mood, attention, and fatigue.

Listen to Your Inner Wisdom

Keep in mind that meditation isn’t right for everyone. For instance, although many people with anxiety find meditation helpful, some people will experience worsening anxiety or an uncomfortable feeling of disconnection while meditating. Longer meditations (over 30 minutes) are often more problematic, and retreats can be especially triggering.

If meditation is not right for you right now, remember that simply taking a mindful pause can make all the difference in a hectic day.

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And if you’d like to schedule a complimentary introductory meeting with me, click the link below.

How to Manage Interruptions and Limit Attention Residue: A Guide for Physicians

It’s not just your imagination. It’s more challenging than ever to maintain your mental focus at work.

💉 EHR alerts

💉 Phone notifications

💉 Interruptions from staff

💉 Attention sapping apps

💉 Email

All of these and more conspire to make focus more difficult than ever before.

These constant interruptions and the lingering effects of shifting attention, known as attention residue, can severely hamper not only your effectiveness and productivity, but also your own well-being.

Resolving the current state of disorder in healthcare will require systemic change, including a fundamental shift in the functionality of many EHRs.

But protecting your headspace is a critical skill that can help you stay above the fray.

In this article, we’ll explore strategies that you can use to retake control of your mental focus, manage interruptions, and minimize attention residue in your daily life and practice.

Understanding Attention Residue

Attention residue happens when you switch tasks, but a part of your mind remains stuck on the previous task.

The little breadcrumbs that remain can jumble up your thoughts and make it harder to focus. And once you’re interrupted, no matter whether the issue was urgent or trivial, it’s easy to switch over into another unrelated brain drain, such as checking your email or social media, rather than returning to the task at hand.

Realistically, interruptions are a part of life in most medical settings. Apart from a few innovative healthcare systems, the current state of affairs creates the perfect setup for attention residue.

Each interruption requires a mental reset, which can take a considerable amount of time and effort. Ultimately this leads not only to decreased productivity and lost focus, but also to increased stress.

This isn’t just theoretical. Research looking at Emergency Department physicians and nurses has found that interruptions from a broad range of sources can seriously degrade the ability to remain focused and aware. What’s more, the disruptions in this study occurred on average about 11 times every hour.

Strategies to Regain Mental Focus

Ideally, our healthcare system leaders will realize the importance of creating pathways that will minimize interruptions. This process is underway in a number of medical systems. But even under the best of circumstances, interruptions are going to happen. Here are a few ways that you can limit the mental drain.

Prioritize and Plan

This can be a difficult step for physicians, since we don’t always have control over the way the day might go. But simply outlining your top priorities can help by giving you a focus and a “north star” for the day,

Start your day by outlining your top priorities. Whenever possible, highlight high-impact tasks when your mental energy is at its peak. For many people, that is the first thing in the morning.

Use tools like the Eisenhower Matrix (also known as the Time-Priority Matrix) to distinguish between urgent and important tasks, and mitigate those less important time-wasters.

Time Blocking

Whenever possible, consider setting aside specific time blocks for different types of tasks. For example, set aside uninterrupted time to study for your boards, or for administrative work. If you have some control over your schedule at work, scheduling similar patient visits may be helpful, so that your mental flow is less likely to be interrupted.

Communicate your schedule and your plan to create these focused blocks of time to your team (or your family) to minimize unnecessary interruptions. Getting buy-in from your schedulers and administrative staff can help to make time blocking work for you.

Mindfulness and Meditation

Consider incorporating mindfulness practices into your daily routine. Techniques such as deep breathing, meditation, or yoga can help improve focus and reduce stress.

Meditation in particular has been found to be helpful in improving attention, focus, and memory and reducing stress. Just like medication or physical therapy, it’s important to be consistent. In one study, it took 8 weeks of regular practice before the impact of meditation was clear.

Taking a mindful pause before and after each patient, study, or procedure is a great way to mentally reset. In many cases, even this very  brief break can improve your efficiency.

Meditation might sound intimidating, but it’s really quite simple. This article shows you how you can easily get started. Don’t just think of meditation as something that you can investigate when you have the time. There is good evidence that engaging in a regular meditation practice can enhance your attention and mental efficiency.

Limit Multitasking

Multitasking used to be considered a superpower. But now we know that when people multitask, they often make more mistakes. And because of inefficiency, it may actually take longer to get tasks done than if each one was done separately. That’s especially likely if both tasks require mental energy, rather than rote memory.  

By focusing on one task at a time, you may improve the quality of your work, reduce the cognitive load, and actually save time.

If you have tasks that are time-consuming and not realistically amenable to completion in one sitting, break them down into smaller, more manageable steps. That way you can think of each step as a separate and achievable task. It can be helpful to write each of these sub-tasks out and check it off the list when it’s completed.

As you knock out these smaller to-dos, you’ll feel a sense of accomplishment. That can reduce the attention residue that builds up when you stress about unfinished work.

Set Boundaries

It’s not surprising that research has found that interruptions increase the likelihood of errors, which may put your patients at risk.

What’s more, these unwanted intrusions also impact your own mental well-being, provoking measurably high levels of anxiety and annoyance.

Ideally, set clear boundaries with colleagues, staff, and patients regarding when you are available for interruptions.

When practical, limit social and nonessential chatter when you’re focused on something that requires deep thought or careful consideration. Reading studies, creating notes, reviewing charts, and developing treatment plans all fall into this category.

Use simple visual cues, like a closed door or a "Do Not Disturb Unless Urgent" sign. Distractions can’t all be eliminated, but taking these and other attention-preserving actions will likely build awareness and respect for your focused time.

It can also be helpful to set expectations with patients and staff that non-urgent in-box messages will only be addressed during or after certain hours of the day.

Conclusion

Maintaining mental focus requires practical, intentional strategies and consistent effort. By experimenting with some or all of the steps I’ve listed above, you will enhance your ability to concentrate, manage interruptions, and reduce attention residue.

Developing these practices will not only improve your productivity but also contribute to better patient care and support your own vital well-being.

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If you’ve enjoyed this article and would like to stay in the loop for more insights on creating a sustainable, fulfilling, and happy life as a physician, sign up for my newsletter or reach out on my website. I’d love to hear from you.

If you’d like to learn more about my coaching practice, you can schedule a complimentary introductory meeting by clicking the link below.

My Podcast Appearance on Dr. Bill Lombardi’s Journey to Better

It was a thrill to appear on legendary cardiologist Dr. Bill Lombardi’s podcast The Journey to Better. I was honored to be invited onto the show to discuss mindfulness, goal setting, and combating burnout.

Dr. Lombardi is one of the highest-volume operators for complex PCI and chronic total occlusions in the world. He has been open about his own struggles with well-being in this high stakes and intense field of cardiology. His episodes will resonate for cardiologists, but also for any physician who has experienced the struggles, highs, and lows of caring for patients in today’s world.

What if You Don’t Know What You Want Next: A Physician’s Guide to Finding Direction

As a physician, you've dedicated years of your life to the practice of medicine. You spend the better part of your waking hours staying current on the latest research, honing your skills, serving your patients with compassion and care, and collaborating with your colleagues and staff.

But, like many doctors, there may come a time in your professional trajectory when you feel a need for change and a yearning for something different. Maybe you feel stuck, unfulfilled, or underappreciated. Or perhaps you simply crave a change of scenery.

In this article, I’ll give you some strategies that will help you to gain clarity and direction when you’re not sure what you want next.

Sometimes the direction to take is crystal clear, but it can often be difficult to envision what that change should or could look like. From medical school to residency and beyond, your path up to this point has probably been clearly marked. As you reached one milestone, the next was likely in view.

It can be comforting to know where you are going next, but it’s not uncommon to find yourself longing for a shift in your professional life that doesn’t conform to the well-worn trail. Whether you're considering changing the way you practice, adjusting your working hours, exploring opportunities outside of clinical medicine, or even contemplating retirement, the uncertainty can be daunting.

Change is often uncomfortable and unsettling, especially when you’re blazing your own path. It's essential to remember that this feeling of ambiguity is a natural part of any career evolution. It’s easy to get stuck at this point, instead of recognizing that this period of contemplation is the first step in a new direction.

Although it’s important to think things through, I’m a firm believer in the adage that action creates clarity. Action however, does not have to mean commitment or a big shift. Giving yourself time and space to actively explore what is possible can make your next steps more clear.

If you’re feeling like you’ve come to a standstill, here are some ideas that can help pull you out of the rut and find some serious traction that will move you forward.

1. Reflect on Your Values and Goals

Take some time to reflect on what truly matters to you, both personally and professionally. What are your core values? Have you identified specific long-term personal and career goals?

Understanding what drives you and what you hope to achieve can provide valuable insight into the direction you should take. If you’re unclear on how to express your personal values, my Values Workbook can help.

2. Assess Your Skills and Interests

Consider your strengths, skills, and areas of interest outside of medicine. Are there particular aspects of your current practice that you enjoy the most? Are there skills you possess that you haven't had the opportunity to fully utilize? Or maybe you’re curious about acquiring new expertise.

Exploring these ideas can help you identify potential career paths that align with your strengths and interests. Don’t be afraid to consider possibilities that may not obviously relate to the practice of medicine. Simply asking yourself what lights you up may spark new ideas and connections. One exercise that can help you discover these connections is a mind map.

3. Seek Guidance and Support

Reach out to mentors and trusted colleagues. You might also choose to work with a coach. Sometimes, an outside perspective can provide valuable insights and help you see possibilities that you may not have considered on your own. While a coach will not tell you what to do next, a coach will help you uncover your own answers. That’s because coaching is a supportive process designed to accelerate your capacity to explore your options and take effective action.

4. Explore Your Options

If you're unsure about the specific direction you want to take, make some time to explore different opportunities and try out new experiences. This could involve taking a course or attending a meeting focused on anything that interests you, volunteering, traveling, or joining an organization or group that resonates with you.

These explorations don’t have to have an obvious connection to the practice of medicine. Experimenting with a variety of options can help you clarify your priorities and identify what intrigues and inspires you.

5. Embrace Flexibility and Adaptability

Your path doesn't have to follow a linear trajectory. It's okay to pivot, change direction, or investigate new opportunities at any stage of your life. Be true to yourself, but keep in mind that it’s always a good idea not to burn any bridges along the way.

When you embrace flexibility, you’ll often find unexpected and even surprising opportunities that may otherwise have gone unnoticed.

6. Take Small Steps

Thinking about a professional change can feel overwhelming, especially for physicians. More than most other professions, we often feel defined by the work that we do.

Remember that you don't have to have all the answers right away. Break down your goals into smaller, manageable steps, and focus on taking action consistently. Simply commit to just one small step at a time.

7. Practice Self-Compassion

Be kind to yourself as you navigate this process. It's normal to feel uncertain or indecisive when you’re facing an important change. Practice self-compassion and remind yourself that it's okay not to have all the answers immediately.

Trust in your abilities and know that by putting in the work, you will find your way forward.

As a physician, you have proven that you are resourceful, intelligent, compassionate, and hard working. By taking the time to reflect on your values and goals, seeking guidance and support, exploring and creating your options and opportunities, and embracing flexibility, you will stay open to possibilities, and you will find your way.

If you’ve enjoyed this article and would like to stay in the loop for more insights on creating a sustainable, fulfilling, and happy life as a physician, sign up for my newsletter or reach out on my website. I’d love to hear from you.

And if you’d like to schedule a complimentary introductory meeting with me, click the link below.

Rediscovering Your Why: A Road Map for Physicians

If you’re questioning whether you’ve chosen the right job, the right specialty, or even the right profession, you’re not alone.

Most physicians go through cycles of doubt, revisiting old decisions when things aren’t going well. That can be very normal, and over time the chances are good that these periods will become less frequent.

Dissatisfaction today doesn’t always mean that you need to make a drastic change tomorrow. Sometimes short-term pain and sacrifices are necessary to get you where you want to go.

But if this seems like a theme song that just won’t stop playing, then it might be time to rediscover your why.

Often when you feel unfulfilled or frustrated at work or in your personal life, it’s because you are not living a life that feels authentic to you.

• Perhaps you are trying to live up to someone else’s ideal

• Maybe your life has moved in a different direction since you first chose your current path

• It could be the job itself that has changed or not lived up to your expectations

• Perhaps you simply need to rediscover the reason that you chose to become a physician so many years ago

"Finding your why" is the process of discovering and understanding the deeper purpose or meaning behind your actions, goals, and choices. It's about identifying the core values and beliefs that drive you and give your life a sense of meaning and fulfillment.

This concept is often associated with personal development and leadership, and it's a key element in the philosophy of Simon Sinek, an author who has been hugely influential in the business world. Sinek argues that successful individuals and organizations are those who are able to articulate and align their actions with a clear sense of purpose or "why." In fact, one of Sinek’s most popular books is called Find Your Why.

The idea is that when you have a clear understanding of why you do what you do, it can serve as a powerful motivator and guide for decision-making. It can help you stay focused, overcome challenges, and find a greater sense of satisfaction at work and in your personal life as well.

As Sinek puts it

• Your why is your driving force

• Your how is the actions that you take to bring your why to life

• Your what is the manifestation of your why—the actual work that you do

Once you understand your why, everything else starts to make sense. Your decisions will become clearer and your actions more purposeful and meaningful.

Knowing your why is so integral to being a physician that it’s surprising this concept is not routinely taught in medical schools. Discovering your why is not a “one and done”, check-it-off-the-list sort of thing, but it’s logical and easy to understand.

The process involves introspection and reflection on your values, passions, and the impact you want to make on the world. It means going beyond your surface-level goals and digging deeper into the fundamental reasons that drive your choices and actions.

To help you find your why, get a piece of paper or a journal and start writing. You could do this on your computer or your tablet, but writing by hand tends to engage the brain more fully than typing on a keyboard, encouraging a deeper connection with the words and ideas and improving later recall. Most importantly, choose a method and a time that works for you.

Consider taking a few minutes every morning or evening to discover the patterns and thoughts that arise. Here are some questions to get you started:

• What do I find fulfilling about my current job?

• What do I not like about my current job?

• What values do I seek to honor in my work and in my life?

• What other goals and aspirations, professional and personal, do I have?

• What are my strengths, my natural talents, my soft skills?

• What strengths and talents would I like to develop further?

• What are the common ideas and threads that run through my life over the years?

• What makes me happy at work, at home, and in my private life?

• What do people thank me for?

• What do I enjoy teaching?

• What do I enjoy learning?

• What keeps me up at night?

• What moves me to take action?

• What is my ideal day?

After spending a few weeks letting these ideas gain traction, create a mission statement that will encapsulate your why in a single sentence. To get started, ask yourself what contribution you wish to make, and what impact you hope to have. It doesn’t have to be perfect, and it doesn’t have to answer to anyone else’s expectations. Your statement can be a work in progress, but it’s a great way to begin to align your goals with a purpose that is genuine and fulfilling. Over time, knowing your why can become a transformative force.  

 P.S. If you want to learn more about defining your values, click here to sign up for my free Values Workbook.

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If you’ve enjoyed this article and would like to stay in the loop for more insights on creating a sustainable, fulfilling, and happy life as a physician, sign up for my newsletter or reach out on my website. I’d love to hear from you.

And if you’d like to schedule a complimentary introductory meeting with me, click the link below.