Three Things Physicians Should Know About Meditation

An earlier version of this article appeared on the KevinMD website in November, 2o23.

Meditation is a hot topic with deep roots, but sometimes it feels like it’s being pushed as a modern-day cure-all for what ails the spirit.

The practice is often touted as an antidote to burnout, when in truth most of us know that a meditation app won’t solve the systemic issues that plague healthcare today. It’s no wonder that some physicians might be skeptical.

That’s why it’s exciting that academic researchers have been taking this ancient practice seriously. And they are discovering that meditation can often have powerful and measurable benefits for your mental well-being, your memory, and even your physical health.

A quick search on PubMed.gov retrieves thousands of reports and peer-reviewed studies on meditation, most of which were published in the past 10 years. Trying to sort through the evidence can quickly become a fascinating, winding rabbit hole worthy of Alice in Wonderland.

To make the evidence easier to navigate, this article will focus on one specific type of meditation: mindfulness meditation. Mindfulness meditation is sometimes associated with Vipassana, or insight meditation, although Vipassana is a more specific practice rooted in the Buddhist tradition.

Mindfulness meditation centers on being present in the current moment. It involves noticing thoughts, emotions, and sensations as they arise, without immediately judging them or getting swept away by them. These qualities can be especially valuable for physicians, whose work requires focused attention, emotional steadiness, and the ability to stay present with patients under stressful conditions.

Here are three things that you should know about mindfulness meditation.

Meditation may enhance your clinical skills

There is a broad range of research looking at the impact of meditation on neuroanatomy and neurophysiology. The practical implications are powerful.

Meditation can help by

• Improving the ability of the brain to pay attention to a task

• Enhancing body awareness

• Helping you to regulate your emotions

• Increasing capacity for memory

• Boosting your sleep quality

• Improving your cardiovascular health

For physicians, this means that regular meditation can support your ability to focus on important details. It can also help you stay present with your patients, even during a busy or emotionally demanding day. Over time, this practice may make it easier to maintain equanimity when stressful situations arise.

It may be best to meditate in the morning.

Although meditation may improve your sleep quality, there is good evidence that in the short term, mindfulness meditation can actually increase brain arousal. Why does this happen? The theory is that since meditation may help to focus the mind, it may lead to heightened awareness and attention. That’s why some people may find that meditating at the beginning of the day is most beneficial.

But if you need a way to calm your mind after a busy day, you may find that less focused forms of meditation can help you drift off to sleep. Apps like Calm and Headspace are good places to find these types of practices.

A daily five-minute meditation can have lasting benefits

Morning might be the best time to meditate, but few of us are willing to wake up 30 minutes early just to sit quietly in a comfortable position. The good news is that a study of stressed-out mental health professionals found that a mere 5 minutes of mindfulness meditation can have important benefits.

How to get started with meditation

Getting started with meditation is easy. You don’t have to escape to an ashram or travel to a tropical island to learn how to do it. I’ve written a quick-start guide to meditation for physicians that you can access here.

As a certified Mindfulness Coach, I share meditations online, along with many other excellent meditation teachers, but there are even simpler options. The Waking Up app is a fantastic resource, and includes a 30 day starter course. Insight Timer is another good choice.

As with many practices, meditation isn’t for everyone. For some, it can even create mental distress. If you find that meditation provokes anxiety or agitation, it may be best to avoid it. And if you’re under the care of a mental health professional, check in with them first before beginning a meditation practice.

If you’ve enjoyed this article and would like to stay in the loop for more insights on creating a sustainable, fulfilling, and happy life as a physician, sign up for my newsletter or reach out on my website. I’d love to hear from you.

If you’d like to learn more about my coaching practice, you can schedule a complimentary introductory meeting by clicking the link below.

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References:

Britton WB et al. Awakening is not a metaphor: the effects of Buddhist meditation practices on basic wakefulness. Ann N Y Acad Sci. 2014 Jan;1307:64-81.

Fox KC et al. Is meditation associated with altered brain structure? A systematic review and meta-analysis of morphometric neuroimaging in meditation practitioners. Neurosci Biobehav Rev. 2014 Jun;43:48-73.

Hölzel BK et al. Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Res. 2011 Jan 30;191(1):36-43.

Kozasa, EH et al. Meditation training increases brain efficiency in an attention task. NeuroImage, 2012 Jan; 59: 745-749,

Krittanawong C et al. Meditation and Cardiovascular Health in the US. Am J Cardiol. 2020 Sep 15;131:23-26.

Lam AG et al. Effects of Five-Minute Mindfulness Meditation on Mental Health Care Professionals. J Psychol Clin Psychiatry 2015 March; 2(3): 00076.

Levine, G. N., Lange, R. A., Bairey‐Merz, C. N., Davidson, R. J., Jamerson, K., Mehta, P. K., Michos, E. D., Norris, K., Ray, I. B., Saban, K. L., Shah, T., Stein, R., & Smith, S. C. (2017). Meditation and cardiovascular risk reduction. Journal of the American Heart Association, 6(10). https://doi.org/10.1161/jaha.117.002218

Pérez-Peña M et al. Mindfulness-Based Interventions and Body Awareness. Brain Sci. 2022 Feb 18;12(2):285.

Rusch HL et al. The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Ann N Y Acad Sci. 2019 Jun;1445(1):5-16.

Taylor, G. B., Vasquez, T. S., Kastrinos, A., Fisher, C. L., Puig, A., & Bylund, C. L. (2022). The Adverse Effects of Meditation-Interventions and Mind–Body Practices: a Systematic Review. Mindfulness, 13(8), 1839–1856. https://doi.org/10.1007/s12671-022-01915-6

Youngs MA, Lee SE, Mireku MO, Sharma D, Kramer RSS. Mindfulness Meditation Improves Visual Short-Term Memory. Psychol Rep. 2021 Aug;124(4):1673-1686. doi: 10.1177/0033294120926670. Epub 2020 May 25. PMID: 32448056; PMCID: PMC8242403.

Wu R et al. Brief Mindfulness Meditation Improves Emotion Processing. Front Neurosci. 2019 Oct 10;13:1074.

Strategies for Success for New Physicians in Outpatient Care

An earlier version of this article appeared on this website in September 2024

If you’re just getting started in practice or beginning a new role, it’s important to set yourself up for success from the very beginning. Whether your career path is in academic medicine, a large healthcare system, or a private practice, the habits and systems you develop early on can shape both your professional trajectory and your personal well-being for years to come.

The good news? Although delivering excellent care is a given, success in outpatient medicine is not simply about working harder. It’s also about building sustainable systems and developing strong communication skills, while at the same time protecting your own well-being.

In this article, we’ll focus on five key areas that can help you thrive in outpatient practice while managing the demands of a growing clinical workload.

Master Time Management and Efficiency

Let’s be honest: managing a busy outpatient schedule without sacrificing the quality of care can feel overwhelming. Physicians often find themselves juggling patient visits, charting, inbox messages, and administrative tasks without a clear strategy. The result? Late nights spent finishing notes, mounting frustration, and an overextended staff.

If your role also includes hospital responsibilities, teaching, supervision, or research, the complexity grows quickly. And while it can be tempting to cut corners just to survive the day, shortcuts often create even more stress and inefficiency down the road.

Your strategy for success:

Developing strong time management skills early on is crucial. Prioritize workflows that reduce unnecessary friction and preserve your attention for the work that matters most.

Consider:

⭐Using EHR templates and smart phrases thoughtfully

⭐Building efficient charting workflows

⭐Creating systems for task delegation when appropriate

It’s also worth investing a few hours up front to customize your EHR tools and workflows, including appropriate AI-assisted documentation if available within your system.

When your day is structured intentionally, you’ll not only reduce after-hours charting, but you’ll also improve patient care, communication, and overall satisfaction.

Cultivate Work-Life Balance

In medicine, it’s become increasingly common for work to spill into personal time. What starts as “just finishing a few charts” can gradually become evenings, weekends, and vacations consumed by unfinished work.

Over time, that lack of control affects not only you and your family, but also the quality of care you provide. Chronic exhaustion and burnout can impair focus, increase the risk of mistakes, and diminish your sense of fulfillment in medicine.

Your strategy for success:

Create clear boundaries intentionally rather than waiting for them to appear naturally. One of the most important skills you can develop early in your career is learning when to say “no,” and when to say “later.”

As a new physician, opportunities may come quickly — committee invitations, leadership projects, research collaborations, teaching requests, and extra clinical responsibilities. While some of these opportunities can be valuable, saying yes to everything often leads to overload and resentment.

Before taking on additional responsibilities, pause and ask yourself:

❓Does this align with my long-term goals?

❓Do I realistically have the time and energy for this right now?

❓What will I need to give up in order to say yes?

Sometimes the answer truly is “no.” Other times, “not right now” is the wiser and more sustainable choice.

Protecting time for rest, relationships, exercise, and activities outside of medicine is not selfish. It helps preserve the energy, focus, and emotional presence needed to care well for your patients over the long term.

If there’s a hobby or interest you’ve been wanting to explore, give yourself permission to begin, without expecting perfection. Reconnecting with curiosity and enjoyment outside of work can be deeply restorative.

Focus on Connection and Communication

Strong patient relationships are at the heart of excellent outpatient care. When patients trust you, communication becomes more effective, visits become more efficient, and misunderstandings are less likely to spiral into repeated calls or after-hours messages.

Patients want to feel heard, respected, and cared for. But building rapport can feel difficult when schedules are tight and complex conversations are emotionally demanding.

Your strategy for success:

Start with preparation. Keeping charts current and reviewing key information before the visit helps patients feel confident that they are in capable hands.

But communication is about more than preparation alone. Your ability to listen actively, communicate clearly, and respond with empathy has a major impact on both patient outcomes and patient experience.

Especially when discussing complex diagnoses or treatment plans, setting expectations early and explaining decisions clearly can reduce confusion, improve adherence, and strengthen trust. Over time, strong communication skills can also make your workday easier and more rewarding.

Sharpen Your Decision-Making Skills

As a physician, you are constantly asked to make important decisions, often quickly, and sometimes with incomplete information. Early in practice, managing uncertainty can feel especially challenging.

But one of the most important things to remember is this: becoming an attending does not mean your skillset is complete. Medicine is continually changing. Lifelong learning and continual refinement of clinical judgment is part of the job, and something that makes this work both challenging and fulfilling.

Your strategy for success:  

Stay engaged and intellectually curious.

In addition to maintaining CME requirements:

✅Stay current with evidence-based guidelines

✅Use clinical decision support tools when appropriate

✅Build strong referral and consultation networks by meeting and collaborating with your new colleagues

✅Get to know your more experienced colleagues, and respectfully reach out to them when you need their input

Resources such as journal summaries, evidence-based newsletters (like NEJMClinician), and curated educational platforms can help you stay informed without becoming overwhelmed by information overload.

Most importantly, recognize that confidence grows through repetition, reflection, and experience. You’re not expected to know everything on day one.

Cultivate Emotional Resilience and Stress Management

Outpatient medicine can be emotionally demanding. Physicians routinely navigate uncertainty, grief, high expectations, administrative burden, and emotionally charged interactions.

And while personal resilience matters, it’s important to acknowledge that physician burnout is not an individual failure. Healthcare systems play a major role, and the cost of burnout affects everyone, including patients.

If your work environment feels consistently toxic or unsustainable, it may be time to explore other opportunities that better align with your values and well-being. Still, there are often constructive ways to improve your day-to-day experience and protect your emotional health without exiting your practice or career path.

Your Strategy for Success:

Incorporate stress-reducing practices into your routine before you reach a crisis point.

This might include:

⭕Regular physical activity

⭕Mindfulness and/or meditation practices

⭕Adequate sleep

⭕Nutritious meals

⭕Time outdoors

⭕Meaningful social connection

Building a strong support system matters too. Trusted colleagues, friends, family members, mentors, therapists, or coaches can all provide perspective and emotional support during difficult periods.

Many healthcare organizations now offer physician coaching and wellness resources. Take advantage of those opportunities when they’re available. And if you are struggling with depression, anxiety, or other mental health concerns, seeking professional support from a therapist is a sign of wisdom, not weakness.

You’ve worked hard to get here. You deserve to feel healthy, engaged, and fulfilled in your career.

Building a Sustainable Career in Medicine

Starting your career in outpatient medicine comes with real challenges, but it also offers tremendous opportunities for growth, connection, and meaningful impact.

By developing strong systems for time management, communication, decision-making, and well-being, while also building strong professional relationships, you can build a more sustainable and rewarding career.

Success is not simply about endurance. It’s about creating a way of practicing that allows you to continue showing up with skill, presence, and humanity over the long term.

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If you’ve enjoyed this article and would like to stay in the loop for more insights on creating a sustainable, fulfilling, and happy life as a physician, sign up for my newsletter or reach out on my website. I’d love to hear from you.

If you’d like to learn more about my coaching practice, you can schedule a complimentary introductory meeting by clicking the link below.

Maximize Your Time: Essential Toolkit for Physician Time Management

An earlier version of this article appeared on this website in December, 2023

Physicians aren’t magicians, but the demands of the job often make it feel like you’re expected to conjure time out of thin air. It’s not your imagination. A recent study found that in order for a primary care physician to provide guideline-recommended care and communication, they would have to work nearly 27 hours every single day.

With burnout impacting more than half of US physicians, much of it related to these unrealistic demands, some healthcare systems and many medical associations are beginning to take note. System-wide commitments to streamline tasks and automate simple processes are beginning to take hold. But true reform is likely to be several years away.

In the meantime, when every minute of your day feels like it belongs to someone else, managing your own time isn’t a luxury. It’s essential. Yet time management is rarely taught in medical training, leaving many of us to figure it out the hard way.

During my years as a busy cardiologist, I became fascinated by productivity strategies. I learned from the best in the field, and I discovered that with the right tools, I could work more efficiently and create space for what mattered most outside of my practice. That included time with friends and family, creative pursuits, and re-energizing with physical pursuits like riding my horse and practicing yoga. That extra space in my life helped me to stay energized and focused so I could keep showing up fully for my patients.

As a physician coach, I enjoy sharing these simple techniques and insights with my clients. For some, they can be transformative. By optimizing your personal time, you may find that the more rigid pressures of work feel like less of a burden.

Start a Bullet Journal

A bullet journal is one of my favorite time savers. This analog notebook is far more than a traditional planner. It’s a personalized system that blends task management, reflection, and goal tracking. Here’s how it can work for you.

✅Customizable Layout: Design your bullet journal to fit your needs, whether that’s jotting daily to-dos, tracking long-term projects, or creating space for self-reflection. Don’t worry about making it look pretty, unless that’s something you enjoy. Mine is simple: a basic checklist and scattered notes throughout the day. No artistry required.

✅Mindfulness Practice: The act of writing by hand boosts memory and mindfulness. It can also help you to prioritize tasks. I like to take 10 minutes every evening to set up my plans for the next day. Even if I don’t check off every box, simply writing them down creates an intention and makes it more likely that I’ll eventually follow through.

✅Bonus Tip: Use color coding for the win. Assign different colors to specific types of tasks or appointments—like blue for meetings, green for personal time, and red for urgent deadlines. It’s a quick way to visually organize your schedule and makes it easier to remember what’s important at a glance.

If you want a deeper dive into bullet journaling, check out The Bullet Journal Method, by Ryder Carroll. There’s no rush to get through it. For me, ten minutes a day was enough to build lasting momentum.

Commute with Audiobooks

Multitasking is generally overrated. That’s because most people tend to do both things halfway. And multitasking can make you more vulnerable to distractions. But listening to a good podcast or audiobook on your commute or while exercising can be a great way to safely and efficiently feed two birds at the same time. That could be CME, a good story, or personal development.

Here’s a brief list of some of my favorite productivity audiobooks:

✅Four Thousand Weeks by Oliver Burkeman is a thought-provoking exploration of time, productivity, and the modern obsession with getting everything done. Rather than offering hacks to do more, Burkeman challenges us to embrace the limitations of the human lifespan, roughly 4,000 weeks, and focus on what truly matters. It’s a refreshing, philosophical take on time management that encourages purpose over perfection and presence over productivity.

✅Atomic Habits by James Clear focuses on the development of small, incremental habits to achieve significant life changes. The book emphasizes the compound effects of your small daily decisions and the importance of establishing systems rather than focusing solely on goals.

✅Stolen Focus by Johann Hari delves into the modern crisis of attention, exploring how various factors in our environment and daily lives erode our ability to concentrate. Hari argues that the decrease in attention spans is not an individual failing, but rather a systemic issue influenced by technology, diet, sleep patterns, and societal structures. Although Hari advises systemic change, simply being aware of these forces can help you to push back.              

✅Deep Work: Rules for Focused Success in a Distracted World by Cal Newport advocates for a practice of deep, focused work as opposed to the more common shallow, multitasking approach. The book offers practical advice on how to cultivate a deep work habit, minimize distractions, and maximize your cognitive capabilities. Although the ideas in the book are not always applicable to the reality of a physician’s practice, you will come away with a greater understanding of the importance of focus and the negative impact of constant distractions.

Recharge with App-Based Yoga and Fitness

Taking care of your physical and mental well-being is one of the most powerful ways to clear your head, enhancing your ability to manage time. As a registered yoga teacher, I’m a big fan of online yoga classes—not just for the practice itself, but for the flexibility they offer.

✅Flexibility: Yoga apps let you practice at your convenience, fitting sessions into a busy schedule. . Whether you have 10 minutes or a full hour, there’s something that fits your schedule. I like DownDog, AloMoves, and YogaWorks. All three also offer options besides yoga, including strength training and meditation. And some offer live options as well.

✅Stress Relief: : Yoga, like many forms of movement, is a way to reset both body and mind. If you're just starting out, or if your time is limited, keep it simple. Commit to just 10 minutes twice a week and build from there. Sometimes the hardest part is simply beginning.

✅One quick tip: If you’re new to yoga, Pilates, weight training, or any other form of movement, consider a few in-person sessions or private lessons. Learning the basics from a skilled teacher helps prevent injury, boosts confidence, and makes the experience more enjoyable.

 Save Time with a Time Tracking App 

Understanding where your time goes is the first step to better time management. My favorite easy-to-use option is Toggl. Time tracking apps can help you to:

✅Identify Time Drains: Tracking your time online can help you spot activities that sneakily eat up more time than you realize. That doesn’t mean you need to give up email or social media altogether—but when you see where your time is going, it becomes easier to make intentional choices that align with your priorities and values.

✅Create Structured Work Intervals: I especially like the Pomodoro Technique. It goes like this: Work for 25 minutes, then take a 5-minute break. This structured and repeatable process can enhance focus and prevent burnout. You can also use time tracking to break larger projects (as well as tasks like charting) into smaller intervals. That way you’ll maintain your focus and create a more manageable and efficient process.

✅Batch Your Tasks: By committing to focus on one type of task at a time, your efficiency will surge. For example, use a dedicated block of time for phone calls, charting, or emails. You’ll find that when you’re not skipping from one modality to another, you’re able to get more done, even if all you have is 10 minutes.

Click on “Do Not Disturb” Mode

Your attention is one of your most valuable resources. Pre-scheduling Do Not Disturb mode on your phone, computer, or both can protect your focus during critical windows of the day. Of course, being unavailable isn’t always practical, so be strategic in how you use this function. Here’s how it can help:

✅Fewer Interruptions: Silencing notifications during focus blocks helps reduce distractions and boost efficiency.

✅Protects Your Boundaries: Sending calls to voicemail or messages to “later” mode gives you breathing room for deep work, rest, or patient care.

✅Easy to Set Up: Most smartphones and operating systems allow you to automate DND based on time, location, or calendar events.

Pro tip: Let colleagues or assistants know when you’ll be in DND mode, so they can support your boundaries rather than bypass them.

Free Yourself with App Limits

Many apps, especially social media, are designed to control your attention. When you set a time limit (available in your phone’s settings), you can begin to take charge of this most valuable resource. Here’s why it works:

✅Raises Awareness: You may not realize how often you scroll until you get a daily report or hit a time limit.

✅Encourages Intentional Use: Setting a 15-minute cap on apps like Instagram, TikTok, or news sites helps you check in without falling down a rabbit hole.

✅Built Into Your Phone: Most smartphones include screen time settings where you can create limits for individual apps or categories (like entertainment or social media).

Take One Simple Step

You don’t need to overhaul your entire routine in order to optimize your time. Instead, pick and choose what works best for you, or let these ideas spark some options of your own. The important thing is to commit to making at least one change. When you invest a little time and energy to get started, you may be surprised by how much you get back.

What time management tricks and tools have you found that keep you organized and on task? Drop me a line. I’d love to hear from you!

DISCLAIMER: As an Amazon Associate I may earn from qualifying purchases, which means that if you click on one of the product links, I’ll receive a small commission. This helps support the website, for which I am grateful! Please do your own research before making any important decisions.

If you’ve enjoyed this article and would like to stay in the loop for more insights on creating a sustainable, fulfilling, and happy life as a physician, sign up for my newsletter or reach out on my website. I’d love to hear from you.

And if you’d like to schedule a complimentary introductory meeting with me, click the link below.

Using Tension as a Tool: Turning Discomfort into Strength

What do you feel when you think of the word tension? Maybe it’s a furrowed brow, a tightening in the shoulders, or a clenching of the jaw? Why wouldn’t you want to avoid such an uncomfortable feeling?

The Miriam Webster Dictionary defines tension as “inner striving, unrest, or imbalance, often with physiologic indication of emotion”, but also as “a balance maintained in an artistic work between opposing forces or elements.”

It’s normal to try to smooth over any sense of discomfort as soon as it arises. But what if you reframed tension as a tool—something to be explored and used to your advantage? Something that might even help you to create balance in your life and greater satisfaction in your medical practice. In this article, we’ll explore the ways that you can make tension work for you.

Tension as a Stimulus

Tension is a natural part of growth. In the body, muscles strengthen when they are challenged with resistance.

In the mind, as with problem solving, scientific research or even art, breakthroughs happen when we hold space for competing ideas and perspectives. And in personal and professional development, tension often signals the moments where change is possible.

Tension as a Signal

As a physician, you may experience tension as a pull between the demands of patient care and personal well-being, or between your role as a trusted healer and the bureaucratic realities of modern healthcare. Instead of always seeing this as a burden, what if you used it as a signal to reassess, reprioritize, and innovate? 

As a coach, I work with physicians who may yearn for immediate relief from career dissatisfaction, burnout, or decision fatigue. But sustainable change doesn’t usually come from escaping tension—it comes from staying with it long enough to understand what it’s trying to reveal.

The tension between wanting stability and craving change, between honoring commitments and protecting personal boundaries, can become the catalyst for transformation when approached with curiosity instead of resistance.

Tension as a Creative Tool

Tension in a work of art—whether through contrast, unexpected juxtapositions, or asymmetry—creates interest. A perfectly balanced, symmetrical photograph might be beautiful, but it can also be forgettable, lost in a sea of similar work. It’s the unexpected tension in a frame that pulls the viewer in, making them linger and engage. 

The same is true in problem-solving. Whether you are navigating career decisions, leadership dynamics, or personal dilemmas, the most creative and impactful solutions often emerge from the friction between opposing forces. This idea can also be applied to patient care, for instance when trying to devise a complex treatment plan for a patient with competing health and personal issues.

When you try to escape tension, it can be tempting to settle for the easiest answer instead of the best one. Instead, if you stay with the discomfort a little longer, you may allow space for deeper insight and more creative approaches.

Using Tension Intentionally

Just as yoga can teach you to breathe through physical tension rather than fight it, we can apply the same principle to mental and professional challenges. By leaning into discomfort with awareness, you allow yourself room to experience growth.

Pause Instead of Reacting

When you feel tension -- whether in a difficult conversation, a contentious committee meeting, or an internal conflict—take a moment to pause. Instead of immediately resolving the discomfort by taking the path of least resistance, ask yourself “What is this tension telling me?”

Reframe Tension as Information

Instead of trying to scape it, view tension as a source of data. If a decision is difficult, what values or priorities are in conflict? If a conversation is uncomfortable, what truths might need to be acknowledged? 

Use Tension to Expand Possibilities

In my coaching practice, I often ask my clients “What if you didn’t have to choose one or the other? What if both things could be true?” Tension can lead to a binary mindset, an either/or perspective, but staying with it can reveal more nuanced, integrated, and interesting solutions. 

Apply Tension to Leadership and Communication

Great leaders use tension productively. Instead of avoiding difficult conversations or suppressing dissent, they recognize that discomfort can lead to clarity, deeper alignment, and stronger teams. Productive tension—when handled with respect—can push individuals and teams toward innovation and better decision-making that makes room for everyone’s perspective.

Let Tension Strengthen Your Work

Whether you’re navigating a career transition, leading a team, or developing a new project, tension signals that something important is at stake. Instead of smoothing things over too soon, ask yourself: How can I use this tension to create something better?

Leaning into Tension

When used mindfully, tension can deepen your thinking, sharpen your skills, and lead to better outcomes in virtually any aspect of your life. 

Instead of asking, How do I get rid of this tension? try asking yourself, What can this tension teach me? That shift in perspective might be the key to unlocking your next breakthrough.

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If you’ve enjoyed this article and would like to stay in the loop for more insights on creating a sustainable, fulfilling, and happy life as a physician, sign up for my newsletter or reach out on my website. I’d love to hear from you.

And if you’d like to schedule a complimentary coaching discovery meeting, click the button below.

Making Peace with Your Inner Critic: A Guide for Physicians

Your inner critic is that harsh internal voice muttering in the shadows of your thoughts, constantly critiquing, second-guessing, and comparing. It may take form as the voice of a family member, a tough or challenging attending from your years in training, or a demanding patient. It might even arrive in the guise of your own voice. It’s not surprising that most physicians have their own version of the inner critic.   

No one likes the inner critic, but here’s what you might not realize: Despite its harsh and heckling tone, constantly telling you that you’re not good enough, the inner critic may actually believe that it’s on your side. It may be trying to protect you from what it senses as impending harm or shame.

Of course, sometimes the inner critic is intentionally cruel. That’s a voice that needs to be locked in a box and put out with the trash. It does not deserve your attention or respect. If it is especially powerful, therapy can be life changing.

But your inner critic often emerges from an authentic drive for self-improvement and accountability. Although its intentions may be well-meaning, if left unchecked, this inner critic inevitably creates an unhealthy cycle of self-doubt, perfectionism, and burnout.

In this article, you’ll learn how to recognize the inner critic as a voice rather than a truth. And you’ll see how you can harness its intentions, putting it to work to develop a more compassionate self-dialogue that allows you to thrive and grow.

Noticing the Inner Critic

Your inner critic might say things designed to make you question yourself, such as:

• "You should have caught that diagnosis sooner."

• "What if you made a mistake during that procedure?"

• "You’re not smart enough to keep up with your colleagues."

The inner critic thrives on echoing your deepest fears, drawing strength from your attention. The more you engage with it, the more amplified and persistent it becomes. That’s why it’s crucial to recognize its influence and take steps to quiet its power.

You might visualize your inner critic as an annoying and unwelcome distant relation, tagging along for the ride. But instead of sitting quietly like a polite passenger, or offering constructive advice, this protective character goes into overdrive, grabbing the steering wheel and becoming harsh and punitive when it senses danger ahead. It might believe that it is trying to protect you. But instead of helping you discover your own route, the inner critic may actually run you off the road and into a ditch.

To create some distance, it can help to give your inner critic a name. Take away its sting by making it something ridiculous or silly.

No matter how you conceptualize it, keep an eye out for this dangerous character. By tuning in to the patterns and triggers of the inner critic, you can begin the process of disarming it.

Facing Down the Inner Critic

Identify Patterns

When does the inner critic tend to appear? Does it strike at a specific time of day, day of the week, or month? Do you notice it when you are doing certain types of tasks?  Or does it show up when you’re exhausted and unable to block out its annoying chatter?

Understanding the recurring patterns can provide insights into the core issues your inner critic is amplifying.

Voices in Your Head

Delve into the narratives your inner critic spins. Recognize its dramatic and querulous nature. When your inner critic surfaces, pay attention to the specific phrases and statements it uses. These may include self-defeating remarks, doubts about your abilities, or a barrage of negative predictions.

Tap into the self-talk your inner critic stirs up and ask yourself if there might be a different way to see things. For instance, if your inner critic says, “You’ll never get this right,” counter it by recalling times you’ve successfully navigated similar challenges. Reframe its negativity into constructive, empowering thoughts. By turning its drama into dialogue, you’ll regain control.

Emotional Impact

Explore how your inner critic drives your emotions. Does it trigger self-doubt, frustration, or a sense of being overwhelmed? What are the underlying fears it amplifies? Can you seek out the root causes? Perhaps there’s a different way to tackle these issues.

For instance, if fear is present, can you dissect it into its parts? What are you afraid of, and what's the worst-case scenario? What skills and knowledge do you already possess? How might you target areas for improvement in knowledge or skillset that might disarm the fear?

Physical Sensation

Consider the physical manifestations caused by the inner critic. Do you notice increased stress, tension, or even physical discomfort? Recognizing your physiological responses can serve as an early warning sign when the inner critic is near.

This is a perfect time to integrate mindfulness techniques like focused breathing or even a brief walking meditation. Just a minute or two can break the spell. When you feel the inner critic approaching, remind yourself to be present in the here and now, avoiding the temptation to ruminate over the past or over-analyze what’s to come.

Excessive Restraint

Pinpoint the actions your inner critic prevents you from taking.  Evaluate how the inner critic seeps into your decision-making process. Does it hinder your ability to take calculated risks or make decisions with confidence? Is it fear or is there something you need in order to gain confidence? Acknowledge the limitations, if they are real, but then make a plan.

Are these limitations that you want to overcome? Envision them as roadblocks and strategize how you might get over, around, or through. You don’t need to go it alone. Perhaps a coach or a therapist would be valuable, depending on the type of obstacle that you’re facing.

Transforming the Inner Critic

Imagine your world without the inner critic. If nothing was holding you back, what are three small actions you'd take immediately in your medical practice or your life? How might that improve your well-being, or your capacity to practice your profession at a level you aspire to?

While it may not be possible to squelch the inner critic completely, there are several important ways that you can disarm it, turning it into an ally instead of a fiend.

Acknowledge Its Intentions

When your inner critic pipes up, pause and ask, “What is this voice trying to protect me from?” Naming the underlying fear—like avoiding a mistake or preserving your reputation—can reduce its intensity while offering a tool for reflection and positive action.

Reframe the Dialogue

Instead of letting the critic dominate, respond with curiosity and self-compassion. For example, “I hear you’re worried I missed something, but I reviewed everything thoroughly.” This turns self-judgment into a productive conversation.

Redirect Its Energy

Channel the inner critic’s vigilance into positive actions. This might include creating a checklist for complex tasks, learning new skills, or seeking feedback from a trusted mentor to grow your expertise.

Balance with Self-Compassion

Remind yourself that mistakes can happen even under the best circumstances. Failure doesn’t always mean that you did something wrong. Learn from less-than-ideal outcomes and move forward. Your patients, family, and community need you.

Why Taming the Inner Critic Matters

What’s your inner critic trying to protect you from? Next time it speaks up, take a moment to listen with curiosity, not judgment. You don’t need to hand over control, but you might be surprised at how much it’s been trying to help.

By recognizing the inner critic as a well-meaning—if sometimes misguided— ally, you can reclaim your confidence, stay motivated to grow, and expertly care for your patients. At the same time, you’ll cultivate the self-compassion you so readily give to others. When needed, a coach or a therapist can be a valuable ally. In the end, taming the inner critic is about becoming the best version of yourself.

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