How to Thrive as a Physician: 3 Strategies to Reclaim Your Time

Being a physician is one of the most fulfilling and exhausting careers one can pursue.  Most of us embraced the challenges throughout training and anticipated we would be able to handle the pressure. But what happens when it become too much?

I’ve been there: as a pediatric cardiologist, I once stood at the edge of burnout, drowning in work and sleepless nights. I was second guessing decisions from the day before and worrying about the work awaiting me in the morning. I thought the solution was to work harder. If I could wake up earlier and stay later, my life would be more balanced.

But I discovered that thriving as a physician isn’t about working harder. It’s about working smarter.  Thanks to the help of a coach and trial and error, I have created systems that allow me to leave the work and worry in the office. Here are three strategies that saved my career and sanity, and allowed me to thrive as a physician.  Let me walk you through them.

1. Thrive as a Physician by Owning Your Mornings

Does this sound familiar?  It’s 6 AM, your alarm is blaring, and your first thought is, “How am I already behind?”  I used to stumble into days by skipping breakfast, grabbing a coffee on the way to the hospital, and mentally chastising myself about things that hadn’t even happened. I was frustrated before the day started.

Morning routines matter. It doesn’t need to be complicated. You don’t need to do the hour-long yoga sessions you see on Instagram. Here is a simple 2-minute routine that helped me control my stress levels. Why does it work? Science shows cortisol levels peak early, setting your body’s rhythm for the day. Without intentional grounding, that cortisol surge that happens when you start your day worrying fuels anxiety and burnout.

My No-Fail 2 Minute Morning Strategy:

The 2 minutes is broken into blocks:

• Block 1 (00:00–00:30): The second your eyes open, breathe. Not a rushed gasp. Four slow breaths. Inhale through the nose, hold for 2 seconds, then breathe out through your mouth. This resets your nervous system.
• Block 2 (00:30–01:30): As you hop in the shower or wait for your coffee to brew, do a some intenional movement. Try a single sun salutation or shoulder rolls. Physical movement tells your body, “We’re awake, not panicking.”
• Block 3 (01:30–02:00): Before leaving, pause at the door. Close your eyes, name one thing you’re grateful for (even “I’m grateful this coffee exists”), and step out.

“But I’m already multitasking to get out the door! How can I add this to my day?” I hear you. Here’s the secret: Consistency beats perfection. On the hectic mornings, 30 seconds of focused breathing in the hospital parking lot counts. Your goal isn’t to add tasks—it’s to reclaim your time and create moments of calm that fit into and anchor your day.

2. Mindful Eating for Physicians: Fuel Your Resilience

Let’s face it: between packed schedules and patient care, healthy eating often falls by the wayside. Skipping lunch or grabbing a quick sugar fix feels efficient, but it’s costing you more than you realize.

The link between diet and stress is undeniable. Poor food choices can amplify stress, while a balanced diet can improve mood and energy. Here is a quick strategy to add lunch back into your day.”

The 15-Minute Lunchtime Recharge:

• Step 1: Escape your workspace to eat. Even if it’s the hospital rooftop or an empty consult room with a window, natural light reduces stress.
• Step 2: Before taking the first bite, take three deep breaths. This shifts you from “fight-or-flight” to “rest-and-digest” mode.
• Step 3: Prioritize protein and complex carbs. My go-to is a simple salad with chicken, a hard boiled egg, and some chopped veggies.

Mindful eating isn’t about perfection; it’s about making better choices. Even small changes, like swapping chips for nuts or prepping balanced meals ahead of time, can make a world of difference. 
You don’t need an hour to meditate over a salad—just a moment to refuel your body and mind.

3. Commute Smarter: Turn Transit Time Into “Me Time”

Whether you drive 45 minutes or walk to a home office, your commute is a hidden opportunity. For years, I spent the time rehearsing tough conversations and grinding my teeth until my jaw ached. Then I realized: This time is YOURS.

Here are a couple of ways I use my commute to stay grounded:

• 4-4-4 Breathing: At every red light, inhale for four seconds, hold for four, and exhale for four. This activates your parasympathetic nervous system, reducing stress in real-time.
• Habit Stacking: Pair a new habit with your commute routine, like listening to guided meditations or uplifting podcasts. Over time, this becomes second nature.
• If You Work From Home: Start or end your day with a 10-minute walk to help your brain transition between “work mode” and “home mode.”

Your Turn: Small Shifts, Lifelong Impact

Burnout isn’t inevitable. These strategies aren’t theoretical—they’re the tools I used to take control of my time. You don’t need grand life overhauls. Start with one change:

• Try the 2-minute morning pause tomorrow.
• Pack a protein bar instead of hitting the vending machine.
• Breathe at red lights, not rant.

And if you’re thinking, “I’ve got no bandwidth for this,” here’s my challenge: What’s the cost of not prioritizing yourself? Lost joy. Strained relationships. Even medical errors.

Join the Thriving Physician Movement

Ready to dive deeper? My online course, Mastery and Wellness: How to Thrive as a Physician, unpacks these strategies with actionable steps, live coaching, and a community of peers. Because you deserve more than survival—you deserve to thrive.

Share this post with a colleague who needs it. Together, let’s reshape medicine—one mindful breath, one nourishing meal, one reclaimed commute at a time.