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Jeremy London, M.D.

My 2025 Daily Non-Negotiables as a Heart Surgeon


My 2025 Daily Non-Negotiables as a Heart Surgeon

February 1st, 2025

Disclaimer: Not Medical Advice. Opinions are my own.

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We can't predict the future.

There is too much uncertainty and factors that are out of our control.

We can't change the past.

Ruminating over what has already been done and looking at life through the rearview mirror won't change reality.

The present is different.

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.

Do something once, and change may go unnoticed. Do something repetitively, and progress becomes inevitable.

Although we can't predict the future, our future wins (or losses) become the sum of our daily inputs.

I apply this methodology to my daily structure and ask myself, "What daily habits move the needle for me?"

The answers have become my daily non-negotiables. If I continue to hammer the same habits, progress becomes inevitable.

My daily non-negotiables may differ from yours, and that's okay. Your daily non-negotiables should be aligned with your goals.

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 Early

I 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.

Hydrate

With 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 Immersion

Disclaimer: 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 Work

Cash in your wins early.

Knocking out the most pressing tasks early starts the day with success.

Tackling the list you have put off will lift a weight off your shoulders.

How?

Prioritization + Focus = Directional Completion

Hard work and effort are excellent skills and traits to acquire.

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.

How you work is equally as important. Focus is the quality of your work. Deep work is having the ability to cut through distractions and apply undivided attention to the task at hand.

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

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.



Build Your List of Non-Negotiables

“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?

  • Stop them from working out
  • Force them to eat only junk food
  • Isolate them from friends and family
  • Restrict them from getting sunlight
  • Don't allow them to sleep

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

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The All-In Plunge is no joke.

Clean design. Very quiet. Cools to 37°F and holds the temperature well.

The Plunge App allows me to control the plunge remotely and track my sessions. Join the Plunge community with their ongoing challenges to help hold you accountable.

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Use code "LONDON" at checkout to get an additional $300 OFF

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Jeremy London, M.D.

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.

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