Hey Weekly Growers! 👋

It’s officially the last day of 2023, which seems crazy. But I’m starting to feel like every year zooms by nowadays, so maybe it’s not too crazy. I guess the older we are, and the more year’s we’ve had, the shorter a year seems. If I think this year flew by, I can only imagine how short life will seem when I’m in my 70s. Life indeed is short, so we have to make the most out of every moment we’re given.

Before we hop into the topic for the day, today is officially the final day to sign up and be in cohort 1 of the Evolving Student Challenge! Registration closes at 11:59 CST. All sign ups after that time will be placed on a waiting list for the next cohort. I don’t think you’re going to want to miss the type of January those doing the challenge will have. At the end of the newsletter you can find a calendar of everything we’re covering in the course if you’re interested!

PERSONAL GROWTH

Do More Than Resolutions This Year

At the beginning of the year, Madison had an incredible idea to write meaningful moments that we experienced throughout the year on a notecard and place it in a jar. Most of them are “OMG, Khari (our 2-year old son) just did XYZ for the first time!” But we made these notes so that as the year came to a close, we would be able to reflect on so many things that happened and that we’re thankful for.

But this practice has made me shift my thinking just a bit. Most of our focus around New Years is centered around planning, goals, and resolutions. All things that happen in the future. But I am now finding value in taking time to reflect on what has happened this past year. There are so many incredible life experiences that we have on a regular basis that we can celebrate, mourn, and learn from. And we know how fast life flies by, so we don’t want to miss opportunities to reflect on these experiences.

Here are a few ways this reflection can help us in 2024:

1. Clarity: Reflection helps us see the patterns, the recurring themes, the habits that propelled us forward or held us back. This newfound clarity serves as a map, guiding us towards goals in the coming year that align with our values and aspirations.

2. Gratitude: Amidst the busyness of life, we often forget to appreciate the wins, big and small. Reflection allows us to savor the moments that brought joy, the connections that strengthened us, the obstacles overcome. This gratitude fuels our soul, fostering resilience and optimism for the year to come.

3. Growth: Reflection isn't always sunshine and rainbows. It's also about acknowledging our missteps, the moments where we faltered, the choices we wouldn't make again. But facing these shadows with courage is how we learn, grow, and build resilience.

WEEKLY CHALLENGE

Before the champagne and celebrations, spend some time reflecting on this past year.

QUOTE OF THE WEEK

Journal Club

I’m taking a brief break from Can’t Hurt Me by David Goggins, which is absolutely incredible! I just needed a quick breather that corresponded perfectly with Ali Abdaal’s brand new book Feel-Good Productivity.

The “Unblock Method” to overcoming procrastination.

The premise of this book is that optimizing your productivity is less about motivation, or even willpower and discipline, but instead about finding a way to make the journey enjoyable. One point, among many, that he makes which I really resonate with is what he terms the “unblock method.” This is a method for overcoming procrastination and works through identifying the reason behind the negative emotions you feel towards the task you are procrastinating from. It is based on the well accepted theory by Dr. Fuscia Sirois that negative emotions about a task are the central reason why we procrastinate. So Ali argues that if we address the emotion, we can overcome the procrastination. Then we won’t have to rely on fleeting bouts of motivation, or even discipline, which he describes as the willpower to do something you need to even if you don’t want to. Basically, just address the negative emotions first and then you’re more likely to want to do the task, or at least have more neutral feelings.

I definitely think discipline is still very important to your productivity, but I think it is critical to recognize how our emotions may be playing a role in our procrastination. Here are a few tips for allowing your emotions to help and not harm your productivity.

1. Name it: The next time you feel annoyed by a task that you have to do, recognize it and name the emotion. Naming it actually helps in overcoming it, and it forces you to be present and more mindful.

2. Question it: Ask yourself if the initial emotional response is warranted. At least in my case, it almost never is.

3. Test it: Start the task for 2 minutes. If it’s as bad as you thought, give yourself the ability to leave it and come back. This probably won’t happen as tasks are rarely as bad as we make them seem in our head. But if it is, you may just not be in the right mental or emotional space for it, which is totally fine! You can go back to doing something else that fills your cup.

Interested in joining Cohort 1 in the Evolving Student Challenge?

Take a look at the calendar of topics we’re going to cover! Can someone say BEST START TO THE YEAR EVER?!

PRESENTED BY SHORTFORM

If you have a subscription to Netflix, you should have a subscription to something that will help you learn, and I can’t think of a single better resource than Shortform.

Whenever I revisit a book, I always use Shortform. Much of the above lessons came from this incredible tool. They make the world’s best guides to non-fiction books. They’re like book summaries on steroids. You can either read the entire book guide or just their 1-page summaries. If you’re wanting to revisit books you’ve already read to remember key ideas you may have forgotten, or want to preview a book before buying, I am sure you will fall in love with Shortform. Check them out for free now and get 20% off your subscription using the link below!

My Latest Video

If you haven’t already, check out my latest video on what the final year of medical school really looks like!

MY CURRENT FAVS

🎙 Podcast: Deep Dive with Ali Abdaal

• Deep Dive with Ali Abdaal isn't your typical productivity podcast. Hosted by Dr. Ali Abdaal, a YouTube sensation and productivity guru, it delves into the minds of successful entrepreneurs, creators, and high-performers. Through in-depth conversations, Ali uncovers their philosophies, strategies, and tools for achieving joy and fulfillment in work and life. Forget dry tips and tricks; expect a refreshing blend of scientific insights, practical advice, and Ali's signature blend of humor and optimism. Whether you're seeking career guidance, creative inspiration, or simply a blueprint for a happier life, Deep Dive is your ticket to unlocking your full potential.

📖 Book: Mindset

• Carol Dweck's "Mindset" unveils the revolutionary power of our beliefs about ourselves. It reveals two mindsets: fixed, where abilities are seen as static, and growth, where they're believed to be malleable. Through research and inspiring examples, Dweck shows how embracing a growth mindset fosters resilience, motivation, and ultimately, success. From classrooms to boardrooms, she provides actionable strategies to cultivate this empowering perspective, paving the way for limitless personal and professional growth.

👨‍💻 Study Tool: Anki

• Anki is a tool that utilizes spaces repetition and active recall, the two evidence-based study approaches, to help you master whatever it is that you’re learning. It’s really just a flash card tool, but man does it work! They say the best time to plant a tree is 20 years ago, but the second best time is right now. That’s how I feel about Anki. I wish I would have been using this throughout both my formal and personal education up to this point. Learning would have been a whole lot easier. But I’m just glad I use it now! Here’s a video where I talk about how to use tool if you’re interested!

🛍 Amazon Store

• Basically everything I own in my home. These things work for me! Hopefully they’ll work for you too!

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