Your Friday Five: Want a New Routine? Burn the Old One First

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Transcript

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Welcome back to another short episode here of your Friday. Five. As always, I'm always attending conferences and listening to things, and I have to tell you truly, I believe as physicians, we are lifelong learners. I don't know about all of you, but I always think, oh, at some point I'll stop buying these big courses and doing these things, and it doesn't stop ever. Anyway, a line was dropped in one of these conferences that just totally, it was simple, yet profound. Okay, so the speaker said. You have to stop something to start something. Okay. Now let's marinate on it. You need to stop something to start something. Okay. The biggest mistake I see when people come into my world is that they think that they're gonna be able to add on 50 new things without changing anything. And the reality is if you are gonna start a whole new nutrition regimen, that's gonna take time to implement. Unless you're hiring a private chef that you don't even need to train. You don't even need to talk to'em about what your needs are. You're like, I want it. High protein, low carb, da, da da, da da, and they got it. Okay? None of us are gonna be in this scenario, at least. At least I don't think, who's listening to me? Okay? So the reality is, if you're gonna be sitting there and buying different food, that's gonna take energy, maybe prepping some of these veggies once or twice a week, maybe making different dishes. Maybe you are now taking more time to be active. So at work. You might not be able to get some of the things you normally get done because you're walking during your lunch hour or before work. You're needing help with different things because you don't have the time to do, maybe you were, you got to sit there and watch TV in the morning before work, and you don't get to do that anymore. Or you wanna get that walk in, but your kids gotta get to school and so you have to figure out that commute or who's gonna take'em to the bus stop. All of us have all these different scenarios and so here's the thing I wanna remind you of. Remember, we always stay rooted within the four squares of reality. So if you're gonna wanna start all these new things, what's gonna go? Here are the decisions you get to make. I think the most helpful place to start with this is you do a time audit. Time audits are you write down the time from the minute you start your day, all the way to the minute that you go to bed, and you could break it down into 15 minute increments, 30 minute increments, one hour increments. I think the smaller you break it down, the more helpful because you're gonna be able to find where the junk is. You break down this day and you just do this as an exercise one day, do a weekend, day and a weekday. So you get a sense of,'cause most people, there's a difference between those two. And you write down all the things that you're doing now you need to find where is the stuff that you can get rid of so you can replace it with more meaningful stuff. For example, let's take lunch. All right. I'm gonna give an example just from what I witnessed a lot in the office that I used to work in. So people would get, I don't know if it was 30 minutes or an hour, I could never clock it. I think maybe it was 30 minutes that the staff was getting for lunch and they would eat their lunch, and then they would sit there with headphones in and they would be watching. Different shows or like YouTube, tiktoks, things like that. And they were unwinding, they were relaxing, right? I understand this. That's all fine and good, but if you are someone that now you were not getting a lot of steps and now you wanna get at least 5K or more steps per day, you wanna get more active, that is golden time that you can use. Even if it's five, 10 minutes after you've had your meal, you're not clocking back into work, that it's golden time you can use. So by you doing this time audit, you're gonna say. Lunch and then playing on iPhone for 30 minutes. You're gonna find that time, right? Or you're gonna say, oh, I'm always doing everything. What you realize is there's actually three hours of TV that you're watching at night. Now, I'm not saying to get rid of all of that, we do need time to unwind. I, I'm not, I'm not gonna lie. I love some just like trashy reality tv. I totally, my brain is turned off. My gosh, I'm reading intellectual and listening to intellectual things all day long. I just like to sometimes zone out, it's not that we're gonna cut all that out, but you have to get realistic with your time and see where am I gonna bring, if I wanna bring in all these new things, what's gonna exit? What's gonna leave? And so when you do that time audit, a lot of things will present itself, and then I think you just slowly look at making those swaps in the same way that you would upgrade some of the foods that you're eating. I think that same thing can happen with our time. Just this simple sentence of like, yeah, stuff has to stop for new things to come in. That's just the way it has to be. A lot of the time a lot of us have started to go over to using ai, right? Like we're using it for a lot of different things, and this is something we'll talk more in the future about it. Right now I'm in a a 30, 30 round where I have that small group program that I do. And one of the topics that I'm getting together to do in one of the weeks is gonna be how to use AI to really maximize your health. And I think that that's gonna become a bonus that's gonna live within the 30 30 program. So if you sign up for a future round, you'll get access to that. There's that, there's. Body image stuff, there's InBody. So body composition, there's just a lot of stuff that, it's not even part of the regular coursework, but it's bonus stuff and by the way, we did change the registration. The link is in the show notes here where you can literally register at any time, even if it's months ahead of time. So you can do all the coursework and really get familiar with everything. And then whenever that next round starts, you do the live call. So for example, let's say that here in, uh, here in May, you. Register for the September event. You might be like, that's totally crazy. Why would I do that? But you do it because there's so much to get through that it's so overwhelming when you're in the program to get through all the videos, be at all the live calls, do all these things. And so you would have a bunch of time to watch all that core stuff. And then starting in September, you join the live calls. Okay. I digress. But the point is, once I started to use AI more, I stopped going on Google. Like, I didn't need Google anymore. And so it's just an interesting scenario where. That had to go away for me to use that other platform. There's just a reality to that, right? That's just a simple example of a swap that has to occur, but I want you to see, can you do a time audit? What's gonna leave so that you have room for these new things that you wanna do? All right. I hope that this is helpful. Have an amazing weekend. I hope you do something fun. You do something to empty that stress bucket to make sure that you start the next week with a little bit more energy.