As physicians, our hours vary and as an emergency physician, this is especially true. With a rotating schedule, it is not uncommon to work a day shift on a Monday and transition to an overnight shift on a Wednesday. This should not prevent you from setting up a morning ritual for yourself. This is your first step toward wellness. This should be viewed as sacred and must be protected.
I have found that waking up earlier has made me more productive and successful and would like to share my morning ritual with you. The important thing is to design a morning that is right for you. There is no one way that works better rather one that aligns with your goals and needs.
The best way to ensure a successful morning ritual is to set yourself up the night before. This gives you the best chance to do the most important things first.
As physicians, we are very familiar with the use of mnemonics so it seemed natural for me to develop one for my morning ritual. I developed the ARISE morning ritual.
- Affirmations
- Read
- Inhale
- Scribble
- Exercise
Affirmations
Affirmations are positive statements that help you overcome challenges and self-sabotage. You may consider affirmations as wishful thinking but there is a body of research that suggests that affirmations can help us perform better at work as well as increase your problem-solving skills.
To use affirmations, first, analyze what thought or behavior you want to change. Next, and very importantly, come up with a positive and achievable affirmation. Keep this affirmation in the present tense. Some examples affirmations are: “I am successful”, “I’m grateful for the career that I have”, “I am a leader in my group”.
The power of affirmations lies in repeating them regularly. Recite them first thing in the morning and several times throughout the day.
Read
If someone were to ask you what is the one trait that sets successful people apart, the one constant is reading. The act of reading is transformative and this is what sets apart the successful from the rest. The successful are constantly learning both in their areas of expertise and outside of it. They thrive and yearn to learn new ideas and concepts.
As a professional, I know of the time constraints that we are all under. Take a hard look at all the TV, social media, and email that we consume every day and you might find that we are not as busy as we feel. Make reading a priority. It has an incredible return on investment that is unmatched to anything we see on TV or social media.
Not sure where to start? Start with what you like. Creating the habit is far more important than the “what”. Should you need some help, consider https://thegreatestbooks.org. This website generates a list of greatest books based on 119 “best of” book list.
Inhale
Resetting one’s breath, or getting your body out of fight-or-flight mode has been shown to be beneficial to mind and body. As healthcare providers, we tend to be in this chronically stressful state for far too long. This is the spark that causes physician burnout. The physical and mental impact of chronic stress is deleterious and non-sustainable.
I use a technique called Box Breathing which was developed by Mark Divine, former Navy SEAL commander. The purported benefits of Box Breathing include:
- Reduces physical stress from the body
- Positively impacts emotions and well-being
- Increases mental clarity and focus
- Improves your future reactions to stressful situations (a huge win when working with critical patients)
The method is fairly straight-forward; Sit upright and in a comfortable chair. Close your eyes.
- Inhale slowly to a count of four.
- Hold that breath for a count of four.
- Exhale slowly to a count of four.
- Repeat steps 1-3 for a total of 4 times.
Scribble (Journaling)
Daily journaling, for me, has been a transformative habit for me. There are potentially dozens of reasons for people to begin this daily ritual, yet, for me, it creates two opportunities. In the morning, I use my journal to collect and clarify my thoughts. It lets me stay accountable to track my goals and long-term vision. In the evening I use journaling to detach from work. Practicing in the emergency department can be mentally and physically draining and journaling allows to account for the day and share some private victories (and some defeats). It allows me the opportunity to work through difficult emotions and cultivate understanding and compassion for others.
“If you are serious about becoming a wealthy, powerful, sophisticated, healthy, influential, cultured, and unique individual, keep a journal. Don’t trust your memory. When you listen to something valuable, write it down. When you come across something important, write it down. ” –Jim Rohn
Journaling is most effective in short bursts. I use The Five Minute Journal. It is broken up into 2 sections–morning and evening routine. The journal is filled with daily prompts so I am not staring at a blank page. It takes a few moments to complete and a great way to bookend your day.
Exercise
We have spent a lifetime learning and discovering healthy habits for our patients and ourselves so exercise is no surprise to any of us as a keystone ritual that will catapult us toward a life of wellness.
There is no medication or pill that even comes close to the powerful force of exercise. The habit does not have to be hard, complicated or time-consuming. There is are so many online-resources for practically any sort of fitness activity. For the time-crunched medical student or resident, this may seem insurmountable but I have found that making this part of my morning ritual, it will get done.
I do strength training at the gym. I have found Mike Matthews’ Bigger, Leaner, Stronger: The Simple Science of Building the Ultimate Male Body, a great primer for strength training. He also has a great book for women, Thinner, Leaner, Stronger: The Simple Science of Building the Ultimate Female Body. When at home I use TRX Suspension Trainers. These suspension trainers work great if you know you will be away from home for a length of time as you can hook the trainers over any door.
The power of the morning ritual is the first step toward a day and lifetime of wellness. I hope my ARISE Morning Ritual will help you find your own optimal morning startup. Let’s get started and remember to protect the morning ritual!
Do you have a morning ritual? Share yours in the comments below.
Note: Many of the links on this page are affiliate links, meaning if you choose to make a purchase I may make a small commission (this is at no additional cost to you). That said, I only recommend resources that I have tested and found them effective and useful. Please do not spend any money on these products unless you feel they will help you achieve your goals.
