We're living in an era where we're bombarded with information and expert opinions from every direction. As a result, many of us have become overly reliant on external expertise, constantly searching for the 'right' answer about how to eat, move, and live. What I've noticed in my two decades as a medical doctor is that this can actually prevent us from tuning into our own inner expertise and create lasting change.
In this special BONUS podcast episode, I share some powerful insights from a live event that took place in London earlier this year about why knowledge alone isn't enough to create lasting change in our lives and how we can become our own experts.
The truth is, most of us already know what we should be doing to improve our health - we know too much sugar isn't good for us, we know movement is important, and we know we should probably spend less time on our phones. But knowledge isn't enough. What's missing is self-awareness and insight into why we make the choices we do.
In this episode, you'll discover:
My simple 3M framework for daily routines, helping you create lasting change even if you only have 5 minutes to spare
How to develop your own intuition.
Why starting your day mindfully prevents 'micro-stress doses' from accumulating, leading to better mood and healthier choices throughout your day
A powerful journaling practice that builds self-awareness, helping you understand your choices and create sustainable change
How to maintain transformative routines in a busy household, setting an example that inspires those around you
One of the key messages I want you to take away from this episode is that you can change who you are at any time - you're not destined to be the person you were yesterday. Through practices like journaling, you can develop a deeper understanding of yourself, as well as the insight needed to make lasting changes.
And for those who feel they don't have time for elaborate routines - and I know many of us feel this way - I explain why even small actions, done consistently, can be transformative. You don't need perfect conditions to start, and in fact, maintaining these practices even in a busy household can set a powerful example for those around you.
I truly hope you find this episode helpful and that it gives you practical tools you can implement immediately. If you know someone who could benefit from listening, please share it with them, too.
Pre-Order Make Change That Lasts for access to my exclusive video masterclass and 10 question worksheet https://drchatterjee.com/makechange
Find out about the Three Question Journal at https://drchatterjee.com/journal
Show notes https://drchatterjee.com/497
Actionable Insights
1. Trust Your Inner Expertise
Prioritize your own inner knowledge and self-experimentation over external expert opinions, as you already know enough to improve your life and must figure out what works for you.
2. Establish Daily Routines/Rituals
Integrate routines and rituals into your daily life to show up for yourself, as consistent self-care prevents negative patterns and fosters positive change.
3. Keep One Small Promise Daily
Make and keep one small promise to yourself each day, no matter how busy you are, to build self-trust and demonstrate that you care about yourself.
4. Prioritize Action Over Knowledge
Recognize that knowledge alone is insufficient for change; actively implement insights and information into your life to transform your behavior and well-being.
5. Daily Three-Question Journaling
Engage in a daily journaling practice by answering the same three questions each morning and evening to cultivate self-awareness, reflect on your actions, and become your own coach for continuous improvement.
6. Address Habits’ Root Causes
Recognize that unhealthy habits are often symptoms of underlying emotional stress or internal discomfort, and focus on understanding these root causes to achieve lasting change.
Understand that cultivating awareness of your behaviors and their underlying reasons is a powerful first step, as it fundamentally changes your relationship with those actions and facilitates change.
8. The 3 Ms Morning Routine
Structure your morning routine using the ’three M’s’ framework: incorporate a Mindfulness practice, engage in some Movement, and focus on your Mindset through journaling or reading.
9. Practice Daily Solitude
Allocate time each day for solitude through practices like journaling or meditation to develop self-awareness and understand the underlying reasons for your behaviors.
10. Manage Micro-Stress Doses
Actively manage the accumulation of small stressors throughout your day by incorporating calming routines, as these micro-stress doses can add up and push you past your stress threshold.
11. Limit Early Morning Screens
Refrain from checking your phone, social media, or news immediately upon waking to avoid accumulating micro-stress doses and starting your day with negativity.
12. Maintain Routine Consistency
Practice the same routine daily to build strong habits and avoid the mental effort of deciding what to do, making it easier to consistently show up for yourself.
13. Embrace Imperfect Routine Conditions
Do not delay starting or maintaining routines by waiting for perfect, calm conditions; instead, embrace imperfections and proceed, as consistency in real-life settings is more impactful.
14. Model Healthy Habits for Kids
Lead by example with your health-promoting routines, such as meditating even when your children are around, as kids are more likely to adopt habits they see their parents doing.
15. Practice Mindful Consumption
Consume food and drinks mindfully, without distractions like screens, to fully experience the taste and prevent overeating at that meal and subsequent ones.
16. Early Evening Phone Switch-Off
Experiment with switching off your phone early in the evening to enhance presence, calmness, and sleep, adapting the timing to fit your lifestyle and responsibilities.
17. Pre-order Book for Bonuses
Pre-order the book ‘Make Change That Lasts’ to receive exclusive access to a free video masterclass and a worksheet with 10 powerful questions for self-awareness.
18. Support the Podcast
If you enjoyed the episode, share the podcast with friends and family or leave a review on Apple Podcasts or Spotify to help spread the message.