- 8 months ago
Category
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LifestyleTranscript
00:00you have all the potential to create the life you want but without the right habits it's virtually
00:05impossible between work trying to stay healthy keeping up with friends and actually making time
00:10for yourself it's easy to feel like you're getting through the day instead of thriving
00:16but becoming that woman the best version of yourself the one who feels put together
00:22energized and in control doesn't happen by accident it's about small daily habits that
00:28make a huge difference and today i'm sharing mine with the science to back it hello if you are new
00:34here then my name is faye i'm a medical doctor living and working in london and if there's
00:39anyone who's struggled to get it together it's me no one warns you that adulthood is basically 80
00:46work and if you're not careful life just starts happening to you you blink and suddenly your day's
00:53off those precious moments that are actually yours are gone before you've even had a chance to breathe
00:58for so long i felt like becoming the best version of myself was too confusing and just wasn't on the
01:04cards for me till i figured this out my day off routine that keeps me productive balanced and
01:11actually feeling like her so if that sounds like a bit of you then hit subscribe so you never miss a
01:17video and let's get into it part one what if i told you you didn't have to spend your precious
01:28free time scrambling to catch up on everything emails appointments and endless to-do lists
01:34only to end the day feeling like you hadn't accomplished anything to go towards your long-term
01:39vision of what you want your life to look like that lingering overwhelm is a common trap and without
01:45structure time really does fly by this was me until i ensured the first part of my routine
01:51after fueling my body with good nutritious food is to prioritize and plan and do not be mistaken this
01:57is not just your run-of-the-mill daily to-do list this is a simple yet transformative habit that clears
02:03the mental clutter and gives me control over my day first i begin with a brain dump i journal every
02:09thought task and worry that's cluttering my mind research in cognitive psychology shows that this
02:15kind of externalization reduces mental load and decision fatigue allowing your brain to relax and
02:21focus better later on it's like clearing up the clutter on your laptop to free up storage once i've
02:26emptied my mind onto paper i organize everything using the eisenhower matrix a method that divides tasks
02:33into four quadrants what's urgent and important important but not urgent urgent but not important and
02:40not important and not urgent i determine what is important based on my goals at the time so in
02:46medical school this was doing well enough in my exams so that i could get a job as a doctor in london
02:51whereas now i have reached that goal obviously what's most important to me has shifted this structured
02:57approach doesn't just create order out of chaos studies have shown that using planning tools like this
03:03can reduce decision fatigue by up to 30 which means you save mental energy for what truly matters and
03:10the payoff is fabulous with a clear plan in place my day feels intentional and we're ready for part two
03:17of my routine when i started working as a doctor i used to think i did not have time to exercise
03:26and it took me way too long to realize i do not have time to not exercise research shows that exercise
03:34significantly boosts cognitive function aka your brain power by increasing the release of brain derived
03:41neurotrophic factor bdnf and if bdnf is new to you then it is a protein that supports the growth and
03:48survival of neurons aka brain cells which means better memory sharper focus and improved mood other
03:56studies have confirmed that increased bdnf is associated with improved executive functioning
04:02planning and decision making which are critical when you're balancing a busy schedule in other words
04:08a simple run in the morning doesn't just wake you up it primes your brain for success throughout
04:13the day and ultimately your life so far my routine hasn't really screamed day off which is why part
04:20three is so important when monday through to friday hits me hard i barely have the energy to think
04:27about my appearance i dedicate a portion of my day off to a streamlined pamper and prep routine i start
04:34by dry brushing my skin from the toes upwards for increased blood flow and to promote lymphatic drainage
04:40then i wash my hair starting off with a anti-dandruff shampoo because research suggests it can promote hair
04:48growth even if you don't have dandruff i've been on a very long journey with my hair health so if you
04:54would like me to break down all the evidence-based steps i've taken to grow it then please let me know
05:00in the comments i then wrap my hair in a t-shirt rather than a towel to reduce breakage and i use my
05:05salicylic acid toner this version is super drug and is a tube for the much more expensive paula's choice
05:12version i use this max three times a week to reduce the appearance of blackheads then it's time to
05:18moisturize with this hyaluronic acid moisturizer again from superdrug this range has so many affordable
05:24evidence-based products that i would highly recommend i have a detailed video on my science-backed doctor
05:30approved feminine hygiene routine linked here but if you want me to do a video specifically on any research
05:37backed blow up tips and tricks then also please let me know in the comments on my days off i also like
05:43to do a proper blow dry using my dyson air wrap that i can usually make last a few days and you'll
05:49never believe what happened when i intentionally decided to switch from watching love island while
05:55i did this to taking it as an opportunity to learn which neatly brings us on to part four studies have
06:02shown that engaging in continuous learning can boost cognitive flexibility and promote neuroplasticity
06:08essentially rewiring your brain to become more resilient and innovative but it also helps me break
06:14the cycle of passive consumption and build a healthier more proactive mindset right now i'm taking the
06:20skillshare class creative confidence overcoming the critical voice and it's not only been transformative
06:26but the perfect accompaniment to my day off pampering skillshare is my secret weapon when it comes to
06:32leveling up in any area if you've never heard of skillshare then skillshare is the largest online
06:38learning community for creatives with thousands of creative classes in countless categories ranging from
06:44beginner to advanced but the best bit they're from experts in their fields in this class you learn tools
06:50to silence your inner critic so you have more power over your mind and thoughts giving you the freedom
06:56to be more creative challenge ideas and do what you really want to do it's like giving your mind a power up
07:02and it really does make a difference in how you approach challenges throughout the day and ultimately
07:07through your life and if you would like to access thousands of these classes completely for free
07:12then because skillshare are kindly sponsoring this video the first 500 people to use the link in my description
07:19will get a one month free trial of skillshare trust me this is one of the switches in my life that has made
07:25the biggest difference so by clicking the link your future self will thank you now part five
07:33here's why choosing matcha over coffee especially on your day off may be the smartest move you make
07:39now don't get me wrong i adore a good cup of coffee but on my day off i always reach for a matcha instead
07:46here's why matcha isn't just about a caffeine boost it comes loaded with l-theanine an amino acid that
07:52works hand in hand with caffeine to promote a state of calm focused alertness studies have shown that
07:58l-theanine can reduce the jitters and sudden energy crashes associated with coffee helping you maintain
08:04a steady concentration without sacrificing that relaxed day off vibe my favorite matcha at the moment
08:12is this brand that i will link down below in this cinnamon flavor dylan bought me a couple of different
08:18flavors to try out the vanilla is also really really really good and i would highly recommend
08:22after my mindful matcha moment i headed off for a ridiculously exciting meeting which honestly gives
08:30me so much anxiety every single year so on the way i took the opportunity to do probably the most
08:36important part of my day off routine part six my midday reset this is how i finally cracked the code
08:43for defeating a midday energy dip the moment i feel my attention waning or if i start to feel
08:49anxious or stressed about a particular moment i don't just push through i pause research shows that
08:56even brief sessions of mindfulness can significantly improve attention reduce mind wandering and lower
09:02stress levels in fact even short bouts of meditation are effective at reducing cortisol the stress
09:09hormone that can impair cognitive function and can enhance activation in the prefrontal cortex which
09:15is essential for maintaining focus and executive control just five minutes of meditation means my
09:22heart rate was lowered and i could focus infinitely better in my lunchtime meeting and really taking
09:28all the exciting opportunities that were being discussed so i just had my annual vision planning session
09:36last year when we had this exact same session was when um it was suggested to me that maybe i should
09:43change my name on social media to dr febe instead of just febe and i basically had this visceral reaction
09:55of repulsion at the thought of adding doctor into my name quite honestly it made me feel violently ill the first
10:04things that came into my head were everyone at work is going to think who the hell does she think she
10:09is she's only an f1 she's just a silly little girl posting silly little videos on the internet who of
10:17course she needs the entire world to know that she's a doctor and it actually took quite a few months of
10:24reflection to think about really why i had that visceral repulsion around using a title i spent five
10:33five years to earn and have been a working doctor for the past two years and until that point i kind
10:41of thought i had mastered imposter syndrome i felt as though i'd recognized the importance of imposter
10:47syndrome existing as a tool of self-reflection um but not letting it limit me and then when i really
10:55thought about why i really did not want to put doctor in my name the crux of it was imposter syndrome i felt like i don't
11:01deserve it so anyway today in this meeting i had some of the same visceral repulsion
11:11and these reactions were to the most crazy opportunities i've heard in my entire life there
11:17were so many points in this meeting today where i honestly just felt like i wanted to burst into tears
11:22i was like how the hell how is this my life i might have to bleep these out but wanting me to host
11:38but i'm so grateful that this time around when i felt that visceral repulsion to all these really
11:44really really good cool things i didn't feel like i deserved i was able to recognize fey that is not the
11:51voice in your head that you want to be listening to the voice in your head that you want to be
11:55listening to is okay why do we feel like we don't deserve these opportunities is it because we have
12:02skills that we want to develop that we want to work on that we can do or is it because we just don't
12:08think that we're worthy of that and if it's the latter then let's just put that in the bin right now
12:14because that is not the attitude that we're bringing into 2025 the attitude we're bringing
12:19into 2025 is either we deserve it and brilliant or we can work for it and we can build up the skills
12:26that mean that we deserve it but there were so many points today where i was just like
12:31this life is not meant for me how on earth am i in this situation and what if i take these
12:40opportunities and i make an absolute twat out of myself because i'm not worthy of them i'm not
12:44going to keep this in the vlog but i just want to talk about it for my own memories um but today
12:57with so many exciting opportunities underway then i had even more motivation to get my filming done
13:03that afternoon because there is nothing worse than having content to film when i get back from a busy
13:10draining shift after a final push to finish my biggest tasks it's time for part seven when i shut
13:17down i learned the hard way that evenings off don't need to be filled with anxiety and low self-esteem
13:24thinking about what i should have got done since i tackled my most important tasks earlier on in the
13:30day using the eisenhower matrix i can actually flip a switch later on in the evening and allow my brain
13:37time to decompress after a busy day research suggests that establishing firm work boundaries
13:43and disengaging from work related thoughts in the evening can significantly reduce stress and
13:49rumination this can regulate cortisol levels and promote better sleep quality critical factors for
13:56maintaining overall well-being but part a is the one step in my routine that really made the most
14:03difference in my life making sure the evening includes quality time whether it's watching
14:08something together or just talking i make sure that i am present not only does it feel good but studies
14:14show that meaningful social interactions can reduce stress hormones and boost oxytocin also known as the
14:21love hormone now not only will this increase happiness but could actually also boost cognitive function
14:27quality time is more than just downtime it's my way of reconnecting with what matters
14:32most because honestly what is even the point in working so hard if you don't have time to be fully
14:39present with the people who matter most now you know my go-to routine for feeling balanced and productive
14:46on my days off but maybe you want to learn about the micro habits that set me up for success even with a busy schedule
14:52or maybe you want to watch this video which has been specifically recommended just for you based on
14:57what you're interested in thank you so much for watching if you did enjoy the video please don't
15:01forget to like comment subscribe and i will see you in the next video