If you're already over resolutions, we're here for you.
Because it’s the same every January: your inbox is flooded with sudden “life-changing” solutions. But you’ve got enough on your mind this year – so…
What if your New Year’s resolution did NOT add to your stress + burnout level?
Instead of an overhaul, think TINY CHANGES (or baby steps). Because you’ve gotta master baby steps before you can DANCE.
Why Tiny Changes?
No lofty marathon-setting resolutions necessary: you can achieve significant impact by leveraging smart, strategic changes. Stanford behavioral expert B.J. Fogg calls these “tiny habits:” when he wanted to start doing pushups, Fogg committed to doing ONE pushup. That’s it. Because, when creating behavior change – size doesn’t matter (haha sorry) – what’s most important is consistency.
You can ALWAYS increase how long you do an activity later – but only after you have already made it a routine. Start small enough that you know you can do it every single day: a 5-minute walk, 8 ounces of water when you get up, 5 minutes of meditation. After 3 weeks or so (once it feels natural), you can increase the quantity or time. If you start skipping days, that’s your sign to immediately make the habit smaller…and keep shrinking it until it’s manageable enough to do daily again.
Here are a few of our fave sanity-saving shortcuts + tiny changes to reduce burnout + feel better (and to actually achieve your resolution this year)
Make exercise actually…fun.
Exercise does NOT have to be torture to be healthy. You like adrenaline and sweat dripping into your eyes? Fabulous. Apps like Peloton let you join and follow classes – even if you don’t have their equipment. Not your style? There’s room for you on the fitness wagon, too: go for a walk with a girlfriend (or even a walking meeting), throw on a hip band and some wrist weights, and your walk becomes a full body workout. If you prefer dancing, take a dance class in person, or a fun online class like Anna Kaiser Technique or Amanda Kloots. Trying to wake up early to work out? Again, think small: Start by waking up 10 minutes earlier for a 5-minute workout. Stop after 5 minutes and go on your way. It may feel ludicrous, but within weeks, you’ll wonder how you ever started your day without moving.
Fall in love with meditation — in small doses to start.
In the early 2000s, my older cousin took me to a meditation center in Greenwich Village. When they started chanting, I all but sprinted out… Aannndd… I may have avoided meditation for over a decade. Then I realized I didn’t have to meditate for 60 minutes, didn’t have to chant, and didn’t have to join an ashram to do it. I started meditating for 5 minutes at a time, on my comfy couch, with my coffee. I still don’t always fit it in—but I always notice a difference on the days that I do. Check out @headspace for guided meditations, @Oak for guided or unguided, or @ZivaMeditation for an intensive course.
Make healthy eating less stressful.
I have 2 rules: (1) that my family eats well [most of the time], (2) that Rule #1 doesn’t make me lose my sanity. Download our easy weeknight meal plan and watch these videos (drdarria.com/veg) on how to prep and store veggies so they last all week. If you’re looking for a meal delivery service, I love @DailyHarvest for smoothies and veggie bowls. Love soup? We LOVE the delicious soups and stews from @SouperJenny —and she sells her cookbooks!
Get outside every day.
When everyone in my family is about to kill each other or climb the walls, we go outside. Take 5 minutes just to walk outside for some fresh air, perspective, and just to clear your head. That small action is linked to lower blood pressure, better immune function, and better overall health outcomes.
Make a laugh list.
A good belly laugh does wonders – from reducing inflammation to resetting your mindset to even boosting your immune system. Make a “laughter list” of funny videos or memes that you can pull up in times of stress – whatever makes you laugh out loud. (Find a few of my favorites here).
Cut something from your To-Do List.
As an ER doctor, I call it “triaging your to-do list”. When life gets stressful and EVERYTHING gets on your nerves, sometimes the best next step is to look at your to-do’s and TAKE OFF ONE THING. Now, doesn’t that feel good? It may sound impossible – but it’s not. For more, read the TrueveLab Report on science of burnout and resources/demands.
Do the things you love.
Life is short, and there are many things that we don’t love that we MUST do. As an ER doctor, I always hear people say, “We thought we had more time”. What makes your heart thrill? Find time to do the small things, and work towards the big things that make you feel that way – even if you only get to do them every so often, make sure that you do.
***Like this content? We’ll be posting tiny changes you can make every few days on Instagram – follow @DrDarria so you don’t miss any smart shortcuts! ***
Here’s to a strong (and less stressful) 2022.
All my LOVE,
- Dr. Darria
P.S. What other Q’s do you have for the TrueveLab? Submit them here for us to answer in future TrueveLab Reports!
