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Ever find yourself busy all day yet feeling like you've accomplished nothing? You're not alone. As physicians, we face an overwhelming number of interruptions in our day - many of which didn't exist even a few years ago.

What You'll Learn:

• Why constant interruptions are destroying your focus and productivity
• How to set clear, kind boundaries with staff and colleagues
• Why multitasking is actually procrastination in disguise
• Practical strategies to handle both external interruptions and internal distractions

The Interruption Problem

We're bombarded with distractions that our brains aren't designed to handle - from Epic messages popping up during patient visits to constant texts and emails. These interruptions don't just slow us down; they can make patient care unsafe.

When someone interrupts you with a non-urgent question:

• Don't respond immediately
• Use clear, kind language: "I can't answer that right now. Please refer to the clinic policy."
• Remember that each time you allow an interruption, you teach people it's okay to interrupt you

Setting Boundaries

You can take control by:

• Teaching others when you'll respond (not immediately!)
• Setting specific times to check messages and email
• Communicating clear windows when staff can bring questions to you (e.g., "between 12-12:30 when I'm done with morning patients")

Handling Internal Distractions

When you feel bored, frustrated, or low energy during your workday, you likely seek distractions (checking email, social media, grabbing unnecessary snacks). Instead:

• Recognize these feelings as normal
• Take quick, intentional breaks that serve you (deep breathing, jumping jacks, brief colleague interaction)
• Choose the "uphill" task (finishing notes now) over the "downhill" task (checking email)

Remember: Finishing a note immediately after seeing a patient takes minutes, while coming back to it days later can take 10-15 minutes. Those small choices add up to major time savings.

Take Action Now

You are not lazy or broken for struggling with focus. Our human brains seek dopamine and relief from discomfort. But by making different choices about how you handle interruptions and distractions, you can regain control of your day and finally feel accomplished when you leave work.

"I will not be stopped by interruptions anymore outside of medical emergencies. I will not let my brain get disrupted. I will not blame myself or say unkind words to myself. I will just choose to make some different decisions."

Support the show

To learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Want to contact me directly?
Email: megan@healthierforgood.com

Follow me on Instagram!
@MeganMeloMD

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Today we talk about the negative internal dialogue that plays in our heads and how it impacts our wellbeing and performance. This episode explores:

• How negative self-talk becomes our default "soundtrack" - especially during challenging moments
• Why our brains are naturally wired for negativity (an evolutionary safety mechanism)
• How high-achieving professionals often internalize harsh critical voices from teachers, coaches, or mentors
• The emotional toll this negativity takes on us and how it affects our actions

We discuss insights from Jon Acuff's book "Soundtracks" and provide practical strategies to transform our internal dialogue:

1. Filter your thoughts through three questions:
   • Is it true?
   • Is it helpful?
   • Is it kind?
2. Understand that negative thoughts aren't something we can just switch off - they're more like a volume dial we can turn down
3. Techniques for reducing negative thoughts:
   • Naming or personifying the negative voice
   • Using grounding techniques to bring yourself to the present moment
   • Creating replacement thoughts or affirmations to reprogram your thinking

I want to emphasize that changing jobs or circumstances won't automatically fix negative thought patterns; we need to actively work on them. By reducing this negative mental chatter, you gain greater mental flexibility, emotional resilience, and the ability to advocate for ourselves.

Join our challenge and practice rewiring your brain with more helpful thoughts. Like now…

Don't forget to rate, review, and share this episode with someone who might benefit from addressing their negative self-talk!

Need more support? Schedule a coaching consultation at https://calendly.com/healthierforgood/coaching-discovery-call

Connect with us:

• Website: healthierforgood.com
• Email: megan@healthierforgood.com
• Instagram: @meganmelomd

If you enjoyed this episode, please leave a review and share with a colleague who might benefit!

Support the show

To learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Want to contact me directly?
Email: megan@healthierforgood.com

Follow me on Instagram!
@MeganMeloMD

Send us a text

Today we're talking about energy management and why it's our responsibility to manage our own energy levels.

Key Points:

• Two of my physician clients shared calling out sick as weekly wins in coaching sessions – highlighting how we're trained to always put patient care first, often at our own expense
• Energy management is each of our personal responsibility, and no one else can see our energy levels or tank size
• Our energy tanks change throughout life stages (residency vs. parenting young children vs. empty nesting)
• Medicine falsely pretends we all have the same energy capacity
• When we choose to take a sick day when truly needed, we help change the unhealthy culture of medicine

Notable Quotes from Today's Episode:

"We are trained to put ourselves last, always. We are trained to work through, push through, ignore our bodies, ignore anything that we're feeling or experiencing... in order to put patient care first."

"No one can see the energy that we do or don't have. They can't see how big the tank is, they can't see how big the spigot is that's draining."

"Who we are and what we do matters. It matters and it makes a difference. We're going to figure out a way that we can do this and manage our energy in a sustainable way."

Practical Advice for All of Us:

• Let's assess our current life stage and energy capacity realistically
• We need to recognize when our tanks are depleted and take necessary breaks
• We should set proactive boundaries with our teams about our limitations
• We might need to consider whether our practice environments match our energy styles
• Remember that chronically pushing through low energy is unsustainable for all of us

Final Thoughts:

Finding alignment between patient care and self-care isn't mutually exclusive. By being responsible stewards of our own energy, we can create sustainable pathways to continue practicing medicine effectively while honoring our human needs.

Need more support? Schedule a coaching consultation at https://calendly.com/healthierforgood/coaching-discovery-call

Connect with us:

• Website: healthierforgood.com
• Email: megan@healthierforgood.com
• Instagram: @meganmelomd

If you enjoyed this episode, please leave a review and share with a colleague who might benefit!

Support the show

To learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Want to contact me directly?
Email: megan@healthierforgood.com

Follow me on Instagram!
@MeganMeloMD

Send us a text

Today we talk about the concept of "unsubscribing" – not just from email newsletters, but from the thoughts, beliefs, and habits that no longer serve us as physicians.

Episode Highlights:

• We celebrate 3 years of "Ending Physician Overwhelm" (launched March 2022)
• Unsubscribe from harmful ideas and beliefs:
  • The belief that we should be able to function in a broken healthcare system without support
  • The notion that we must respond to every patient message in extensive detail
  • The idea that asking for help makes us "difficult" or "not a team player"
• Unsubscribe from complexity:
  • Let go of complex solutions when simple ones would work better
  • Stop believing that you must figure out everything on your own
  • Recognize when to delegate or refer instead of overcomplicating your workload
• Unsubscribe from habits that don't serve you:
  • Professional habits like doing tasks below your license level
  • Personal habits that neglect your wellbeing (poor sleep, inadequate exercise)
  • The pattern of putting yourself last while caring for everyone else

Remember: You deserve a sustainable, fulfilling life with meaningful work AND connection to the people you love outside of medicine.

Resources Mentioned:

• "Atomic Habits" by James Clear
• "Tiny Habits" by BJ Fogg
• "Smarter Living" (book mentioned from library)

Did you enjoy this episode? Please leave a rating and review to help others find us, and share with a colleague who might benefit!

Need more support? Schedule a coaching consultation at https://calendly.com/healthierforgood/coaching-discovery-call

Connect with us:

• Website: healthierforgood.com
• Email: megan@healthierforgood.com
• Instagram: @meganmelomd

If you enjoyed this episode, please leave a review and share with a colleague who might benefit!

Support the show

To learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Want to contact me directly?
Email: megan@healthierforgood.com

Follow me on Instagram!
@MeganMeloMD

Send us a text

This week, we talk about the significant changes happening in medicine that aren't likely to reverse, and how we as physicians need to adapt to navigate these shifts effectively.

Episode Highlights:

• The Reality of Job Insecurity in Medicine
  1. Stories of experienced physicians being let go with little warning
  2. How healthcare organizations are prioritizing budget over experience and loyalty
  3. Why the long-term stability we once expected in medical careers is no longer guaranteed
• Historical Context vs. Current Reality
  1. How the medical career path has transformed from the days of physicians staying in one practice for decades
  2. Why the expectations we entered medicine with may no longer align with today's realities
  3. The additional challenges facing physician parents and those without stay-at-home partners
• Three Key Strategies for Navigating Change:
  1. Believe in the value of your expertise, skills, and experience
     • Separating your worth from organizational decisions
     • Recognizing that being let go reflects budget priorities, not your value
     • Protecting yourself from undervaluing your contributions
  2. Embrace technology and delegation
     • Learning to use AI and other tools effectively, not just efficiently
     • The importance of delegating tasks that don't require physician expertise
     • Finding the balance between oversight and offloading work
  3. Be your own advocate and believe what the system shows you
     • Setting clear boundaries about what's acceptable
     • Recognizing patterns of broken promises and unsupported policies
     • Making decisions based on how organizations actually behave, not what they say

Key Takeaways:

Where do YOU need to adapt to the changing medical landscape?

• Recognize that career stability looks different now than it did for previous generations
• Consider creative practice models (micro-practices, cash pay, part-time arrangements)
• Break away from the expectation of staying in one place "forever"
• Set aside time to think strategically about your career path and priorities

Connect with us:

• Website: healthierforgood.com
• Email: megan@healthierforgood.com
• Instagram: @meganmelomd

If you enjoyed this episode, please leave a review and share with a colleague who might benefit!

Support the show

To learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Want to contact me directly?
Email: megan@healthierforgood.com

Follow me on Instagram!
@MeganMeloMD

Send us a text

In this episode, we explore the neurotransmitters that make up the acronym DOSE - Dopamine, Oxytocin, Serotonin, and Epinephrine - and how they affect our daily lives and well-being.

Episode Highlights:

• Dopamine: The Pleasure & Reward Neurotransmitter
  • Evolved to reinforce behaviors that help us survive as individuals and as a species
  • Modern hijacking through engineered experiences (processed foods, social media, alcohol)
  • The importance of finding healthier sources of dopamine throughout your day
• Oxytocin: The Connection Hormone
  • Creates bonds between humans that enable our species to thrive
  • Many physicians are likely running low on this "love hormone"
  • Simple ways to increase oxytocin through meaningful connection
• Serotonin: The Mood & Wellbeing Neurotransmitter
  • The mind-gut connection and how our diet affects serotonin production
  • Why physicians often end up on SSRIs and whether better self-care could reduce this need
  • Importance of prioritizing sleep, sunlight, exercise, and proper nutrition
• Epinephrine/Endorphins: The Energy & Excitement Chemical
  • Not just about fight-or-flight responses but also positive excitement
  • How many of us over-rely on caffeine for our energy needs
  • Better sources: exercise, healthy intimacy, adventure, and novel experiences

Key Takeaways:

Where do YOU need to adjust your DOSE?

• Where are you currently getting these neurotransmitters in your life?
• Are these sources aligned with your health and life goals?
• What small, intentional changes can you make to create a more balanced neurochemical experience?

Resources Mentioned:

• Email me at megan@healthierforgood.com

Note: This episode discusses food and alcohol consumption, which may be triggering for some listeners with histories of disordered eating or addiction.

Connect with us:

• Website: healthierforgood.com
• Email: megan@healthierforgood.com
• Instagram: @meganmelomd

If you enjoyed this episode, please leave a review and share with a colleague who might benefit!

Support the show

To learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Want to contact me directly?
Email: megan@healthierforgood.com

Follow me on Instagram!
@MeganMeloMD

Send us a text

I explore how to find and create meaning in both our professional and personal lives, especially when facing burnout and challenges in medicine.

Episode Highlights

• Medicine was never meant to be easy, but the additional challenges we face today make self-care more important than ever
• When experiencing burnout, we often lose our sense of meaning and purpose in work
• Creating meaning is a challenge of adulthood that requires intentional effort
• The gap between what we imagined about being a physician and the reality of practice today

Key Takeaways

1. Identify where you find meaning in your work
   • What specific aspects of your job bring you satisfaction?
   • What emotions do you experience during meaningful moments?
   • How can you amplify these experiences in your practice?
2. Expand your search for meaning beyond work
   • We are more than our professional identities
   • Find sources of meaning in your role as a parent, homeowner, or other aspects of life
   • Take time to appreciate what you've already accomplished
3. Use meaning as fuel for resilience
   • Clarity about what matters helps establish better boundaries
   • When you know where meaning lies, you can more efficiently handle the less enjoyable tasks
   • Meaning gives you strength to cope with stresses and challenges

Final Thoughts

Getting clear on where you find meaning and joy helps you notice these experiences more often and actively seek them out. When you use your gifts and talents in work that feels meaningful, you become a better human and bring amazing things into the world.

Take time to reflect on what truly matters to you. Journal about where you find meaning, what these experiences feel like in your body, and how you might create more of these moments in your life. This work is essential for navigating the challenges ahead.

Want More?

If you're feeling stuck in default thinking patterns and ready for something different, let's talk! Reach out to schedule a time to chat about how we can work together to change those old thought patterns that keep you feeling burned out and exhausted. Schedule a time for us to chat here: https://calendly.com/healthierforgood/coaching-discovery-call

This is powerful work that can transform how you experience life - both in and out of medicine.

Let’s Stay Connected:
This work is challenging, but it’s worth it. If you’re ready to explore how you can reclaim your energy and redefine your path in medicine, I’d love to help.

📧 Reach me at megan@healthierforgood.com
🌐 Visit www.healthierforgood.com to learn about my coaching programs, including Unbound: Women Physicians Reclaiming Their Lives.

If this episode resonates with you, please share it with a colleague who might need to hear it. Your support means the world.

Support the show

To learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Want to contact me directly?
Email: megan@healthierforgood.com

Follow me on Instagram!
@MeganMeloMD

Send us a text

Ever have a moment where you suddenly realize you've slipped back into old thought patterns? In this episode, we dive into what happens when those default ways of thinking return - and how to move past them without getting stuck.

When Old Thought Patterns Come Knocking

After my emergency surgery for a perforated IUD (yes, really!), I found myself sliding back into victim mode thinking - feeling angry about missing work, frustrated about not having sick leave, and generally falling into old patterns of negativity and blame.

Sound familiar? These default thought patterns don't just magically disappear, even when we've made significant progress. They can return during times of stress, fatigue, or when we're facing situations that trigger old memories.

The good news? We don't have to stay stuck there! Here's how to notice and move beyond those default thoughts:

Three Steps to Break Free from Default Thinking

1. Notice without judgment When those old thought patterns appear, simply acknowledge them: "There are those thoughts again. I notice my brain is telling me I should feel angry/powerless/overwhelmed here." Sometimes we notice the thoughts directly, but often we catch the emotions first - that familiar feeling of being drained, resentful, or stuck can be your first clue.
2. Recognize the discrepancy This is where the magic happens! Take a moment to notice the gap between your default thinking and who you are now. "This doesn't feel like me anymore. This isn't how I typically think these days." This recognition helps us see how far we've come and prevents us from believing we've lost all our progress.
3. Be kind as you let go Instead of, "I can't believe I'm thinking this way again! What's wrong with me?" try "Yes, these are thoughts I've had before. This is an old pattern. We don't do that anymore, and it's completely normal these thoughts showed up during a stressful time." Kindness works better than judgment every time!

Changing Thoughts vs. Changing Circumstances

Here's a truth bomb: If you keep the same thoughts but change your circumstances (like leaving medicine to become a barista or work on a beach), you'll have the same emotional experience - just in a different place.

That doesn't mean we should never change circumstances! But if we want to feel different, we need to think differently. The good news is we can practice new thought patterns regardless of our situation.

Remember This

We're all on a journey. The place you are now is further along than where you were last year, five years ago, or ten years ago. When we intentionally work on our thought patterns, we're building the foundation for the next version of ourselves.

Those people you admire who seem to have it all figured out? They've faced challenges too - they've just made different decisions about how to navigate them. And you can do the same.

Want More?

Reach out to schedule a time to chat about how we can work together to change those old thought patterns that keep you feeling burned out and exhausted. Schedule a chat here:

Support the show

To learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Want to contact me directly?
Email: megan@healthierforgood.com

Follow me on Instagram!
@MeganMeloMD