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My 2025 Daily Non-Negotiables as a Heart SurgeonFebruary 1st, 2025 Disclaimer: Not Medical Advice. Opinions are my own. There is too much uncertainty and factors that are out of our control. We can't change the past. You have the opportunity to take action today to move the needle toward your aspirations. Life is a continual series of choices.
I love Sahil Bloom's quote, "You can't change your life in a day, but if you change enough days, your life will change."
Life rewards continuous, focused effort. I apply this methodology to my daily structure and ask myself, "What daily habits move the needle for me?" The prompt I urge you to reflect on is: "What daily habits am I proud of, and (more importantly) what daily habits should I make a conscious effort to change? Get Up EarlyI despised waking up early for years, but medical school and residency forced this habit into my life. The early hours of the morning are my most productive. No distractions. Quiet. Self-reflection. During these early hours, I complete my personal reading and journaling when my mind is most malleable. This time allows me to get a head start on the day before the rest of the world wakes up and daily responsibilities/tasks start knocking. HydrateWith my schedule and extended operations, staying hydrated can easily fall by the wayside. There is no question about how much better I feel, how my physical performance improves, and how much clearer my mind is when I'm adequately hydrated. I've made hydration a key component of my routine to combat daily life's mental and physical demands. I start most mornings with 12-20 ounces of water, usually mixing in a packet of LMNT (Note: LMNT is a newsletter sponsor) to set up my day for success. Cold ImmersionDisclaimer: While cold water immersion (CWI) has shown promising benefits for mood, metabolism, and inflammation, it is crucial to conduct it in a safe and controlled environment. Initially, I started taking cold showers in 2019 and invested in a Plunge in 2020, which completely changed my cold immersion experience. Similar to the sauna, I encourage you to build your tolerance over time. I started plunging in the mid-fifty degrees and gradually dropped the temperature in the forties over time. I often get asked, "Why do you cold plunge?" - Two reasons. First, the active practice of facing adversity. Getting into 40°F degree water gets easier, but it's never easy. Adversity is inevitable; my 3 minutes in cold water is my daily reminder to face it head-on. Plunging is my daily mental practice of building resiliency. Second, my body feels incredible afterward. Personally, I utilize cold water immersion to combat tightness and soreness from prolonged operations and an overall mood booster. Some evidence suggests that cold water immersion can increase dopamine and be utilized as an effective tool for recovery. Every morning, I look forward to the feeling after stepping out of the Plunge. Deep WorkCash in your wins early. Tackling the list you have put off will lift a weight off your shoulders. However, what you work on matters. Applying hard work in the wrong area is likely to produce unfavorable results. Prioritize the tasks that move the needle. When you prioritize the tasks that align with your goals and focus on completing them with ample quality, you are left with directional completion. In other words, crossing off tasks that get you one step closer to where you want to go. Repeat this equation often, and nothing will be out of reach. Daily movement has had the highest return on my life over any non-negotiables. Any movement beats no movement every time. It's very easy to look at our schedules and justify to ourselves, "I don't have time to work out." Not every day has to be a personal record, but even the return on a 15-minute walk around the block after a meal is astounding. Daily movement has only improved the other areas of my life. I sleep better. I work better. I'm happier. I think clearer. I feel better. I'm a better person. Invest in your body daily - even if it's 5-10 intentional minutes a day and observe how surrounding areas of your life improve.
“You do not rise to the level of your goals. You fall to the level of your systems.” - James Clear
I prompt you to build your list of non-negotiables and write them out. With the thought in mind that if I complete these non-negotiables, I will improve today. Struggling to come up with your list? Reflect. Use the mental model of inversion to help. Come up with the worst-case scenario for your future life and the five direct root causes, and then do the opposite. For example, answering the question, "How do you make a miserable person happy?" can be challenging. Inversion: How do you make a happy person miserable?
Invert the root causes. You get the idea. If you miss a day, all is not lost. Get back on the wagon. The goal is progression, not perfection. If you are comfortable sharing, Reply with your daily non-negotiables. (Yes, I read all your responses) Only the best, Jeremy London, MD Recipes of the week: Sweet Potato Salad + Coconut Beef Bowls |
Join 50,000+ other readers of Human who are focused on building a healthier, happier life. From fitness, nutrition, and lifestyle to an inside look at Cardiovascular Surgery, my goal is to optimize your life for a better tomorrow.