With the new year approaching rapidly, many people are beginning to plan their new year’s resolutions for 2022. While some may say that they don’t need to wait until January 1st to turn their life around, making new year’s resolutions and goals are a common and well-liked tradition. Some of the most common resolutions are to lose weight, quit smoking, and save more money. 

As a physician, you probably lead a healthier life than the average person but face it; everyone has room for improvement. Some bad habits are more toxic than others, but all bad habits will affect your wellness, your productivity, and your ability to achieve your long-term goals. Before we dive into a few common bad habits that physicians have, let’s discuss how to develop a plan to break them.

How to Break Bad Habits

Assess Your Habits

First things first, make an honest assessment of your bad habit. When do you do it? How many times a day? Where? With whom? What triggers it? You may find it helpful to create a log and keep a tally of each time you engage in your bad habit, so you can get a clear idea of how prevalent your bad habit is in your life. Then, dig deep to find the underlying cause of your bad habit. Most bad habits are caused by two things: stress and boredom. To overcome your bad habit, you must understand why it's there. 

Avoid Bad Habit Triggers

Once you have assessed your habit and its cause, you should have identified your bad habit triggers. Although some triggers (like stress in the workplace) cannot be completely avoided, other triggers are easier to control. For example, if you only eat junk foods when they are in the house, remove them from your house. Be aware of your environmental triggers, and make it easier to break bad habits by avoiding the things that cause them.

Bad Habit Breaking Tools

The key to getting beyond your bad habits is self-awareness and planning. Now that you are aware of your bad habits, their causes, and triggers, you need a plan to overcome them. A good practice would be replacing your bad habits with good habits. Say you smoke when you are stressed. Simply deciding not to smoke when you are stressed won't work - you’ll need something healthier to fall back on. Be prepared with a stick of gum, some hard candy, or breathing exercises.

Visualization is another powerful tool you can use. Whatever bad habit you are trying to break, imagine yourself thriving, smiling, and enjoying your success. 

What are Some Bad Habits That Physicians Need To Quit?

Neglecting Your Health

We get it. It can feel impossible to exercise, prepare a nutritious meal, and get a full night’s sleep after a long hectic shift at the hospital or clinic. There may be patients waiting for you or a pile of paperwork to go through, but it is still crucial to make time for your own health. 

Proactivity is key here. Rather than wishing you had the energy to hit the gym after work, schedule a set time to exercise and stick to it. Instead of hoping you will make better food choices at work, schedule time for meal prep the night before and bring healthy snacks to nibble on throughout the day. Rather than dreaming of 7 hours of sleep each night, set an alarm to remind yourself it’s time to wind down for bed instead of falling to the temptation of “just one more episode.”

James Clear, a habit expert, agrees. In his words, “…I am not hoping that I will have enough willpower to make it to the gym. It’s just where I go on Mondays at 6 pm.”       

Poor Financial Planning

Living beyond your means and overspending leads to addictive spending, and medical professionals are not spared. The illusion of infinite finances can lead to spending without proper financial planning. This forces medical practitioners to work many extra hours in an attempt to compensate for the poor spending which in turn, leads to stress and guilt which negatively impact your health. Consult with an accountant or financial advisor to plan out how to maximize retirement and investment accounts and manage your taxes accordingly.

Seeking Perfection

Physicians have been trained since medical school that perfection is necessary, but when standards are set at unrealistic performance levels, they can’t be met without self-sacrifice and self-neglect. Striving for excellence, hard work, and diligence are desirable traits for a physician, but the pursuit of perfection is a dead end that isn’t worth the sacrifice. Physicians are human, and humans make mistakes. It's a necessary part of learning and growing. 

Of course, physicians need to have high standards. The goal isn't "mediocracy," but the ability to recognize when expectations are unrealistic and unnecessarily high. Take a step back and look at what you expect of yourself. Practice self-compassion to help change the harsh inner dialogue that takes a mental toll. Allow yourself and others to be human.

Happy New Year!

Remember, bad habits don’t make you a bad person. Anyone can break their bad habits with time and persistence. Be kind to yourself and offer yourself some grace, but take these tips and get started today!

What are your resolutions for the new year? We’d love to hear from you in the comments below!