If you create any new habits in the new year (and new decade), we want it to be this: Learn to relax. Stress is a known killer, and you, doctor, have chosen one stressful career. In the face of the physician shortage, you will become more important to patients than perhaps ever before. They and your families are counting on you. To stay in the game, you need to make the most out of your down time. Here’s how. Make a plan first How many times have you found yourself at the end of your weekend, wondering where all the time went? This is unfortunately common for doctors. Many have a work schedule. Ask them to produce it, and they’ll show you an Outlook calendar that’s clotted with appointments. But while they have this structure for their career, they don’t have a schedule for their personal lives. As a result, life ends up living the doctor instead of the other way around. We’re not saying you need to get so meticulous that every moment of your time off is accounted for. However, if you don’t block out time to recharge, other demands will creep in and syphon away any opportunities for recuperation. We suggest that each week, you schedule a restorative activity of at least an hour for your weekend. Maybe it’s a yoga class, a walk out in nature, or something as simple as reading a book. Put it on a calendar and commit to it. Sleep Probably the biggest bang-for-your-buck way to make the most out of your downtime is to improve the quality (and perhaps quantity) of your sleep. You need deep sleep in order for your body to recuperate and repair itself, and you need ample REM-sleep in order to feel mentally refreshed and consolidate memories. The Sleep Foundation recommends sticking to a sleep schedule. Granted, this might be difficult if you work shifts. But if you don’t, commit to a consistent wake and sleep time, even on weekends. Keeping your room cool (between 60-67 degrees) will also go a long way in helping you sleep through the night, as will having comfortable sheets and a cozy mattress and pillows. You should also avoid alcohol and heavy meals close to bedtime. Create When was the last time you created something just for the sake of it? Spontaneous creativity is a normal part of childhood. Think about watching children act out scenarios, doodle, or make up stories. Unless you happen to work in a creative field, adults often gravitate away from creative endeavors. As a result, they miss out on the therapeutic aspects of creativity. For example, art therapy has been proven to help people manage anxiety and depression. Additionally, music therapy has been shown to improve self-expression. You don’t have to be a Picasso or a Mozart to take advantage of the feel-good benefits. Simple sketching, coloring, or singing in the shower might be enough for a quick dopamine boost. Develop a deliberate practice This sounds a little woo-woo and new-agey, but let’s break down what this means. A deliberate practice is something you do regularly with focus and intention. That could be something spiritual, such as prayer or meditation. Or it could be something as action-oriented as hitting a medium bucket of golf balls every Saturday at 7 a.m. The point is that whatever you choose, you do it regularly and while you’re doing it, you put all of your attention into it. Ideally, this should be something that gives you joy. It shouldn’t feel like a chore. Other possibilities include strength training, running, interval training, attending religious or prayer services, or yoga. All of these practices will lower your stress levels and help you make the most of your down time. Connect Humans evolved in tight-knit social groups. Ironically, we’re more connected (via our technology and devices) than ever before. However, we’re also more disconnected in terms of actual face-to-face human interaction. In-person interaction should certainly be a component of your down time. The health benefits are well-documented. If you have a significant other, get in the habit of scheduling date nights. If you don’t, it’s time to get back in the game. Doctors make highly desirable partners, for good, scientifically validated reasons. If you have children, why not spend some time creating something with them? Disconnect Our constantly connected culture has eroded our ability to pay attention. This has negative implications for our overall happiness. Instead of paying attention to what’s happening right here, right now, our minds are wandering into the past or future. Contributing to the distraction is every alert, ding, or buzz emanating from your smartphone. To make the most of your down time, schedule technology-free periods each weekend. Prioritize human interaction instead, or barring that, spend some quality time with yourself working on your chosen practice, or creating something for no reason other than self-satisfaction. TL;DR To make the most of your downtime: Maintain a downtime schedule. Plan what you’ll do and where/when you’ll do it. Make sleep a priority. Create something, just for the fun of it. Develop a practice. It could be something spiritual like meditation, or something more action-oriented, like hiking. Whatever suits you best. Connect to the people in your life with face-to-face interaction. Disconnect by putting away technology for fixed windows of time. Source
