APRIL 2019 |
VOL 2 ISSUE 8

In this issue:
  • The 7 Habits of Highly Effective People Video Summary
  • 7 Minute Workout
  • Houston Happenings
  • Improve Your Sleep Hygiene
  • MS4 Advice
  • SPOTlight
  • TAO
  • Tasty Recipes
  • Time is of the Essence
  • Time Management Tips
  • Wrangle Your Email
The Well is a monthly newsletter that serves to
positively impact the well-being of the McGovern student community
by highlighting a myriad of wellness-related content.
Time is of the Essence
From first year to life as a practicing physician, being in medicine is a commitment to organization and time management. Our professional lives are jam-packed with responsibilities, but avoiding burnout requires that we find a way to manage these duties while making time for life outside of medicine. Time is a non-renewable resource that we should handle with care. At the same time, we must resist the temptation to dwell in the frustration of falling short. Finishing flash cards, eating healthily, calling mom, etc. - such items expand our ever-growing to-do list, and we will undoubtedly fail, be it occasionally or often.

Although we may not always hit the mark, we can set ourselves up for success by implementing tried-and-true time management techniques. Building in “buffer” time among tasks can help us set reasonable goals. Also, consciously scheduling fewer tasks with the goal to work ahead can avoid the panic that sets in when you knowingly put too much on your plate for one day. Whether you’re a morning person or a night owl, optimizing your time is key!
Time Management Tips
  1. Set your intention for the day, in advance, the night before or morning of, by writing down (or typing) what tasks should be completed.
  2. Curb the stress by injecting healthy habits (exercise, balanced nutrition, and proper sleep hygiene) into your daily routine AND not over-committing yourself.
  3. Prioritize – determine priority for tasks based on the following: time sensitivity – distinguish between urgent and important, favorability – do unfavorable tasks first (eat that frog!), & time commitment – if it will take less than 15 minutes, do immediately.
  4. Plan Purposefully – allot ample time to complete all tasks, including routine activities like chores, socializing, and relaxation.
  5. Manage distractions – people/pets, screen time, & productive procrastination – dedicate time in your day to engage in fun activities and spend time with others but do not give those distractions free access to time reserved for accomplishing other tasks (FYI, research shows that it takes 23 minutes to recover from distraction).
  6. Execute – take action, break down your tasks into microgoals; what's the very next, most simple step? Start small and get to work!
  7. Repeat – taking control of your time takes practice and discipline; review what's working and modify as needed. Keep at it!
Improve Your Sleep Hygiene
Better sleep will improve your overall effectiveness
  1. Set your sleep schedule - go to bed and wake up at the same time every day [even on weekends!] - keeps your "internal clock" consistent. Goal = 7-9 hours per night.
  2. Establish a bedtime ritual - avoid stressful, stimulating activities before bed; disconnect from screens - at minimum, adjust to a warmer light setting on devices.
  3. Evaluate your sleeping quarters - the best environment for sleep is a dark, quiet, and cool space. Use bright light to regulate your circadian rhythms; bright light in the morning, avoid light in the evening.
  4. Exercise daily.
  5. Monitor your intake - avoid caffeine, alcohol, and heavy meals close to bedtime.
  6. Beware of naps - avoid long/late naps; if a midday nap feels necessary, consider a caffeine nap [see below].
  7. If you can't sleep in 20-30 minutes, do something relaxing [ie read, meditate, journal your thoughts] - stressing about not sleeping will be counterproductive.
Wrangle Your Email
Check your email regularly
  • ~3x a day [morning, midday, evening]

Categorize & Execute
  • No response – spam, delete immediately; FYI/later reading, move into folder
  • Brief/timely response – requires action that can be completed in <5 mins [mark your calendar/RSVP/short response] or time sensitive, take immediate action then move into folder
  • Thoughtful response – requires more contemplative response, further discussion/information to gather, etc.; non-urgent: flag for future action and dedicate specific time on your calendar to respond; urgent: mark as unread and respond ASAP; move to folder after response

Review regularly
  • Every 1-2 days respond to flagged emails and catch up on reading informational emails
7 Minute Workout
Do each exercise for 30 seconds with 10 seconds rest in between
UT Rec Center Group Class Pass
Time to shed that winter weight? Email MS.Wellness@uth.tmc.edu by this Thursday, March 28th to enter the drawing for unlimited group classes during the month of April
MS4 Advice
I had no strong feelings regarding any specialty when I entered medical school. My mindset was simple, bordering on naive: if I earn excellent grades and crush Step 1, I can apply to whichever specialty I want (to be determined during third year). This strategy worked. However, in retrospect, I would do things differently.

My interest in neurosurgery grew during the later half of second year due to some lectures and OR exposure with one of my eventual mentors. To further pursue this interest, I requested bottom stream so that I had an elective (neurosurgery offers an elective) early in third year. I also selected that my first rotation be neurology and requested to be on the inpatient stroke team, as there is some overlap between the services. This body of clinical exposure was necessary for me to trust myself that I was on the right track. After my internal medicine rotation - the last specialty on my list to rule out - full commitment to neurosurgery was easy.

With hindsight, I wish I had systematically shadowed more specialties early, with the goal of seeing the most competitive by the time I was 2/3 done with first year. I think I would have been able to narrow in on neurosurgery even then (although I can’t know this for sure), and I hopefully would have been able to work on a significant, meaningful research project at this early date. This would have made my remaining time in medical school more focused and more meaningful. Additionally, as research experiences and publications become a bigger part of differentiating applicants, especially in the most competitive specialties, I would have benefited from knowing earlier that I was to apply to neurosurgery.

All have had a unique path to their chosen field, usually filled with exciting clinical experiences and passionate faculty mentors. I wonder and marvel at the question - how many of us may have chosen a different specialty had we gone to a different medical school, been exposed to different mentors, or simply performed our clinical rotations in a different order? These random winds of fortune affected my decision, and they will affect yours. Still, I think an early, active, and systematic approach to finding your passion is the right way to start this journey.

| Duncan J. Trimble, MS4
 SPOTlight | Treat Yourself
TREATS:
Bahama Buck's | 501 Crawford St. | Prices: $5-10
Tarascos Ice Cream | 13932 Westheimer Rd | Prices: $4-8

EXERCISE:
Black Swan Yoga | 5310 Kirby Dr | Donation-based 1-hour classes

ACTIVITIES [$$]:
Painting with a Twist | 728 W 19 th Street
Urban War Zone Paintball | 2315 Telephone Rd
Tasty Time-Saving Recipes

MS Students are welcome
to join UTHealth and
walk with us on
April 28, 2019
at the University of Houston!

Click link below for details:
Houston Happenings


04.02-03: Kodak Black, Revention Music Center
04.05: Opening Day Tailgate and Game Experience, Lucky’s Lodge
04.05: Worldfest: Houston International Film Festival,
AMC Studio 30 at Dunvale
04.06: Color HTX, Bhakti Urban Farm
04.07: Tacos Over Texas, Guadalupe Plaza Park
04.08-09: Bad Suns, White Oak Music Hall
04.13: Japan Festival Houston, Hermann Park Japanese Garden
04.13: San Jacinto Day Festival and Battle Reenactment,
San Jacinto Monument and Museum of History
04.13: Shipley Do-Nuts Dash, 8 th Wonder Brewery
04.14: 7 th Annual Houston Barbecue Festival,
Humble Civic Center and Arena Complex
04.15: Jack and Jack, House of Blues
04.14-15: DMX, House of Blues
04.17-20: B2K, Smart Financial Center
04.19: Annual Kemah Crawfish and Zydeco Festival,
Kemah City Parking Lot
04.25: Brew at the Zoo, Houston Zoo
04.25: Snoop Dogg, Smart Financial Center
04.25-26: Morat, Arena Theater
04.26: Leon Bridges, Cynthia Woods Mitchell Pavilion
04.26-27: Chvrches, White Oak Music Hall
04.26-28: Cirque de la Symphonie, Jones Hall
04.27: Corgi Races, Sam Houston Race Park
04.27-28: 2019 Kids Triathlon, NRG Stadium
04.27-28: 25 th Annual Migration Celebration,
San Bernard National Wildlife Refuge
04.27-28: Liz Phair, The Heights
04.27-28: Nicky Jam, Smart Financial Center
04.28: The Rolling Stones, NRG Stadium
TAO | Therapy Assistance Online
The Student Health and Counseling Clinic is excited to announce a new wellness tool available to all students, faculty, and staff at UTH.  TAO (Therapy Assistance Online) is an interactive, self-guided, web-based program that consists of tools and educational materials to help you learn about and change how you think and feel. 
Brought to you by the McGovern Student Wellness & Resilience Committee
Newsletter Staff: Andrew Eck, Ally Limmer, Joaquin Santoy
Questions, Comments, or Contributions to The Well,
please email MS.Wellness@uth.tmc.edu