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you have all the potential to create the
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life you want but without the right
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habits it's virtually impossible between
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work trying to stay healthy keeping up
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with friends and actually making time
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for yourself it's easy to feel like
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you're getting through the day instead
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of thriving but becoming that woman the
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best version of yourself the one who
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feels put together energized and in
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control doesn't happen by accident it's
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about small daily habits that make a
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huge difference and to today I'm sharing
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mine with the science tobac hello if you
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are new here then my name is Fay I'm a
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medical doctor living and working in
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London and if there's anyone who
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struggled to get it together it's me no
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one warns you that adulthood is
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basically 80% work and if you're not
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careful life just starts happening to
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you you blink and suddenly your day off
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those precious moments that are actually
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yours are gone before you've even had a
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chance to breathe for so long I felt
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like becoming the best version of myself
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was too confusing and just wasn't on the
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cards for me until I figured this out my
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day off routine that keeps me productive
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balanced and actually feeling like her
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so if that sounds like a bit of you then
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hit subscribe so you never miss a video
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and let's get into it part
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[Music]
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one what if I told you you didn't have
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to spend your precious free time
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scrambling catch up on everything emails
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appointments and endless to-do lists
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only to end the day feeling like you
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hadn't accomplished anything to go
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towards your long-term vision of what
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you want your life to look like that
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lingering overwhelm is a common trap and
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without structure time really does fly
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by this was me until I ensured the first
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part of my routine after fueling my body
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with good nutritious food is to
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prioritize and plan and do not be
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mistaken this is not just your
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run-of-the mail daily to-do list
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this is a simple yet transformative
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habit that clears the mental clutter and
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gives me control over my day first I
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begin with the brain dump I journal
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every thought task and worry that's
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cluttering my mind research in cognitive
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psychology shows that this kind of
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externalization reduces mental load and
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decision fatigue allowing your brain to
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relax and focus better later on it's
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like clearing up the Clutter on your
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laptop to free up storage once I've
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emptied my mind onto paper I organize
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everything using the Eisenhower Matrix a
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method that divides tasks into four
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quadrants what's urgent and important
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important but not urgent urgent but not
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important and not important and not
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urgent I determine what is important
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based on my goals at the time so in
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medical school this was doing well
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enough in my exams so that I could get a
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job as a doctor in London foras now I
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have reached that goal obviously what's
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most important to me has shifted this
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structured approach doesn't just create
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order out of chaos Studies have shown
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that using planning tools like this can
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reduce decision fatigue by up to 30%
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which means you save mental energy for
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what truly matters and the payoff is
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fabulous with a clear plan in place my
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day feels intentional and we're ready
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for part two of my
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routine when I started working as a
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doctor I used to think I did not have
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time to exercise and it took me way too
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long to realize I do not have time to
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not exercise research shows that
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exercise significantly boosts cognitive
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function AKA your brain power by
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increasing the release of brain derived
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neurotrophic factor bdnf and if bdnf is
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new to you then it is a protein that
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supports the growth and survival of
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neurons AKA brain cells which means
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better memory sharper focus and improved
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mood other Studies have confirmed that
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increased bdnf is associated with
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improved executive functioning planning
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and decision making which are critical
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when you're balancing a busy schedule in
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other words a simple run in the morning
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doesn't just wake you up it primes your
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brain for Success throughout the day and
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ultimately your life so far my routine
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hasn't really screamed day off which is
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why part three is so
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important when Monday through to Friday
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hits me hard I barely have the energy to
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think about my appearance I dedicate a
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portion of my day off to a streamlined
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pamper and prep routine I start by dry
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brushing my skin from the toes upwards
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for increased blood flow and to promote
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lymphatic drainage then I wash my hair
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starting off with a anti- dandruff
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shampoo because research suggests it can
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promote hair growth even if you don't
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have dandr I've been on a very long
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journey with my hair health so if you
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would like me to break down all the
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evidence-based steps I've taken to grow
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it then please let me know in the
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comments I then wrap my hair in a
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t-shirt rather than a towel to reduce
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breakage and I use my salicylic acid
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toner this version is super drug and is
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a dupe for the much more expensive
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Paul's Choice version I use this Max
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three times a week to reduce the
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appearance of blackheads then it's time
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to moisturize with this hyaluronic acid
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moisturizer again from Super drug this
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range has so many affordable
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evidence-based products that I would
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highly recommend I have a detailed video
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on my science backed doctor approved
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feminine hygiene routine linked here but
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if you want me to do a video
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specifically on any research backed glow
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up tips and tricks then also please let
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me know in the comments on my days off I
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also like to do a proper blow dry using
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my Dyson air wrap that I can usually
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make last a few days and you'll never
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believe what happened when I
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intentionally decided to switch from
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watching Love Island while I did this to
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taking it as an opportunity to learn
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which NE brings us on to part four
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Studies have shown that engaging in
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continuous learning can boost cognitive
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flexibility and promote neuroplasticity
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essentially rewiring your brain to
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become more resilient and Innovative but
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it also helps me break the cycle of
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passive consumption and build a
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healthier more proactive mindset right
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now I'm taking the skillshare class
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creative confidence overcoming the
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critical voice and it's not only being
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transformative but the perfect
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accompaniment to my day off pamp in
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skillshare is my secret weapon when it
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comes to leveling up in any area if
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you've never heard of skillshare then
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skillshare is the largest online
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learning community for creatives with
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thousands of creative classes in
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countless categories ranging from
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beginner to Advanced but the best bit
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they're from experts in their fields in
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this class you learn tools to silence
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your inner critic so you have more power
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over your mind and thoughts giving you
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the freedom to be more creative
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challenge ideas and do what you really
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want to do it's like giving your mind a
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power up and it really does make a
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difference in how you approach
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challenges throughout the day and
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ultimately through your life and if you
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would like to access thousands of these
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classes completely for free then because
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skillshare are kindly sponsoring this
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video the first 500 people to use the
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link in my description will get a one
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month free trial of skillshare trust me
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this is one of the switches in my life
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that has made the biggest difference so
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by clicking the link your future self
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will find thank you now part
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five here's why chooseing matcha over
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coffee especially on your day off maybe
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the smartest move you make now don't get
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me wrong I adore a good cup of coffee
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but on my day off I always reach for a
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matcher instead here's why matcha isn't
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just about a caffeine boost it comes
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loaded with alanine an amino acid that
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works hand inhand with caffeine to
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promote a state of calm focused
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alertness Studies have shown that
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alanine can reduce the Jitters and
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sudden energy crashes associated with
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coffee helping you maintain a steady
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concentration without sacrificing that
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relaxed day off Vibe my favorite match
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up at the moment is this brand um that I
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will link Down Below in this cinnamon
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flavor Dylan bought me a couple of
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different flavors to try out the vanilla
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is also really really really good and I
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would highly recommend after my mindful
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matcher moment I headed off for a
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ridiculously exciting meeting which
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honestly gives me so much anxiety every
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single year so on the way I took the
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opportunity to do probably the most
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important part of my day off routine
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part six my midday
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reset this is how I finally cracked the
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code for defeating a midday energy dip
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the moment I feel my attention waning or
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if I start to feel anxious or stressed
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about a particular moment I don't just
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push through ey pause research shows
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that even brief sessions of mindfulness
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can significantly improve attention
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reduce mind wandering and lower stress
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levels in fact even short bouts of
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meditation are effective at reducing
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cortisol the stress hormone that can
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impair cognitive function and can
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enhance activation in the prefrontal
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cortex which is essential for
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maintaining focus and executive control
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just 5 minutes of meditation means my
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heart rate was lowered and I could focus
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infinitely better in my lunchtime
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meeting and really takeing all the
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exciting opportunities that were being
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discussed so I just had my annual Vision
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planning session last year when we had
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this exact same session was when um it
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was suggested to me that maybe I should
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change my name on social media to Dr F
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instead of just F and I basically had
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this visceral reaction of repulsion at
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the thought of adding Dr RS my
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name quite honestly it made me feel
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violently ill the first things that came
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into my head were everyone at work is
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going to think who the hell does she
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think she is she's only an F1 she's just
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a silly little girl posting silly little
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videos on the internet who of course she
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needs the entire world to know that
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she's a doctor and it actually took
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quite a few months of reflection to
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think about really why I had that
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visceral
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repulsion around using a title I spent 5
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years to earn and have been a working
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doctor for the past two years and till
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that point I kind of thought I had
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mastered imposter syndrome I felt as
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though I'd recognized the importance of
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impostor syndrome existing as a tool of
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self-reflection um but not letting it
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limit me and then when I really thought
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about why I really did not want to put
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doctor in my name the C of it was
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imposter syndrome I felt like I don't
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deserve it so anyway today in this
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meeting I had some of the same visceral
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repulsion and these reactions were to
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the most crazy opportunities I've heard
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in my entire life there was so many
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points in this meeting today where I
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honestly just felt like I wanted to
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burst into tears I was like how the hell
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how is this my life I might have to
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bleep these out but
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wanting me to
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host but I'm so grateful that this time
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around when I felt that visceral
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repulsion to all these really really
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really good cool things I didn't feel
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like I deserved I was able to recognize
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F that is not the voice in your head
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that you want to be listening to the
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voice in your head that you want to be
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listening to is okay why do we feel like
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we don't don't deserve these
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opportunities is it because we have
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skills that we want to develop that we
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want to work on that we can do or is it
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because we just don't think that we're
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worthy of that and if it's the latter
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then let's just put that in the bin
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right now because that is not the
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attitude that we're bringing into 2025
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the attitude we're bringing into 2025 is
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either we deserve it and Brilliant or we
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can work for it and we can build up the
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skills that mean that we deserve it but
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there was so many points today where I
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was just like this life is not meant for
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me how on Earth am I in this situation
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and what if I take these opportunities
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and I make an absolute out of
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myself because I'm not worthy of them
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I'm not going to keep this in the Vlog
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but I just want to talk about it for my
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own memories um but
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[Music]
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today with so many excit here
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opportunities underway then I had even
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more motivation to get my filming done
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that afternoon because there is nothing
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worse than having content film when I
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get back from a busy draining shift
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after a final push to finish my biggest
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tasks it's time for part seven when I
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shut down I learned the hard way that
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evenings off don't need to be filled
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with anxiety and low self-esteem
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thinking about what I should have got
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done since I tackled my most important
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tasks earlier on in the day using the
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Eisenhower Matrix I can actually flip a
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switch later on in the evening and allow
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my brain time to decompress after a busy
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day research suggests that establishing
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firm work boundaries and disengaging
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from work related thoughts in the
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evening can significantly reduce stress
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and rumination this can regulate
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cortisol levels and promote better sleep
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quality critical factors for maintaining
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overall well-being but part say is the
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one step in my routine that really made
00:14:02
the most difference in my life making
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sure the evening includes quality time
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whether it's watching something together
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or just talking I make sure that I am
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present not only does it feel good but
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studies show that meaningful social
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interactions can reduce stress hormones
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and boost oxytocin also known as the
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love hormone now not only will this
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increase happiness but could actually
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also boost cognitive function quality
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time is more than just down time it's my
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way of reconnecting with what matters
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most because honestly what is even the
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point in working so hard if you don't
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have time to be fully present with the
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people who matter most now you know my
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go-to routine for feeling balanced and
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productive on my days off but maybe you
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want to learn about the micro habits
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that set me up for Success even with a
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busy schedule or maybe you want to watch
00:14:53
this video which has been specifically
00:14:55
recommended just for you based on what
00:14:57
you're interested in thank you thank you
00:14:59
so much for watching if you did enjoy
00:15:00
the video please don't forget to like
00:15:02
comment subscribe and I will see you in
00:15:04
the next video mAh
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