Jan 9 Wins and Blessings

I got through a weekend clinical shift and solved a lot of different problems

  • VPA with delirium –> checked ammonia level.
  • Warfarin rash–> assessment and pruritus management
  • vancomycin and pip/tazo AKI – left note.
  • Good lunch with the tuna couscous salad and italian dressing
  • Got complimented on my outfit today (new from BR)



  • Annual hot pot dinner tonight
  • Good sleep
  • Great breakfast this morning




Wins and blessings


  • Wrote my blog on morning routines.
  • Grocery shopping and spending on 84$ on a what is hopefully a weeks’ worth of groceries
  • Still going to work out
  • No fap day 2
  • Tried meditation for the first time today
  • Cook a new coucous recipe


  • A good trainer that is empathetic and listens to me
  • A good stable job
  • Being able blog on this computer
  • Getting more in my paycheque than expected and paying off 80% of my visa bill
  • Good coworkers



Phenytoin and rivaroxaban interacts!

Morning routines

All successful people have routines that keep them grounded, disciplined, and improved productivity.

I started to think about my morning routines/evening routines.

In the past, I didn’t have a routine, in fact, I’d sleep in and wake up the latest I could. Then i’d take a quick shower, get dressed and run out the door. I didn’t even eat breakfast. That was my routine for many many years – as far as high school I can remember. I loved sleeping in.

I wonder now, perhaps a lot of the lethargy came from me PMO at night, every night, and just draining my energy and motivation the next day. Also, I had quite low self esteem and occasional depression that I had to struggle with as well.

Since moving out and living on my own, I’ve done a lot better. Perhaps psychologically, I also felt constrained by the constant watching of my parents.

I recently watched a video by Alpha M. about his morning routine. He recommends thinking about 5 areas for the routine:

  1. Personal productivity
  2. Nutrition
  3. Happiness
  4. Energize with physical activity
  5. Emotional connection

So right now, my goal is to develop a routine that includes

  1. Waking up and meditation to some youtube videos.
  2. Stretching and rehab exercises
  3. Cook breakfast
  4. Shower
  5. Get dressed and eat breakfast

Because I am a health care professional, I don’t really have that much time in the morning before I go to work. I think this routine hits – personal productivity, nutrition, and physical activity. I still don’t really know what “happiness” is, since I don’t think any of those things make me particularly happy. I guess knowing that I’m eating right and doing exercises to move forward with rehab makes me happy. Still missing the emotional connection.

Something that I’ve been trying to do, but failing, is to wake up everyday at 6:30 and do my routine. But I’ve been sleeping in until 7:15, which also limits a lot of my time.

If I succeed. No, When I succeed at this goal, I will try to adding blogging/watching a youtube video/reading then news – something more productive to the routine as well.

Alpha M mentioned that developing a new habit takes about 9 weeks. Thats so much longer than my 30 day no fap goal!

I think that starting a habit is just as hard as breaking a habit.

Alright, good luck to me!

Mindfulness habits


There was an article I came across Facebook, and the title caught my eye as I’m trying to start a more healthy lifestyle for both the mind, body and spirit. This was article was written by someone who was struggling, depressed, and uncertain. Hey over came these struggles with some mindful habits that he shared:

  1. Gratitude
  2. Positive Affirmations
  3. Thought tracking
  4. Behavioural tracking
  5. Highlighting wins.

These seem really obvious. But I haven’t been doing them consistently. I think # 1, and 5 will be pretty easy to do – just add them to the blog

Positive affirmations will be something I do every morning in meditation now.

# 3 and 4 will be harder as they were a more cognitive and discplined aspect, but will try to incorporate those into my life as well.

The whole article is below:


I’ve spent the last couple of years testing countless habits in a personal quest for self-improvement.

These range from the mental (daily meditation) to the physical (no zero workout days), the predictable (quitting TV) to the bizarre (Wim Hof breathing and cold water methods).

Many focused on mindfulness – being more present, more aware, and more objective.

I wanted to identify which behaviors and activities made me truly happy, productive, and motivated.

Two years ago, I was desperately struggling. I was depressed, uncertain, and on a dangerous downward trajectory.

Now, life’s completely different. I have a passion and purpose, and I’ve just accomplished my dream of launching my own business.

For the first time ever, I consider myself fulfilled. And I’d like to share the five mindful habits that helped me get here.

I’m no Tony Robbins or Tim Ferriss (yet). I’m just a regular guy. That means if these habits have worked for me, they can work for you, too.


I tried this in many forms, and settled on writing down three things I’m grateful in the morning and three in the evening.

Sometimes they’re personal, sometimes they’re serious, and sometimes they’re ridiculous. For me, it’s the first part of the sentence “I’m thankful for…” — the awareness of gratitude — that provides the benefit, not what comes next.

And it’s not just mental. Studies suggest that those who practice gratitude will have 10% fewer stress related illnesses, 12% lower blood pressure, and can add up to seven years on their life.

Positive affirmations

Part of my preparation in launching a business was reading innumerable books on entrepreneurship. What was a common theme in all of them? That the most critical attribute for success is self-belief.

The average ratio of compliments to criticism to enable high performance in the workplace is 5.6 to 1. How we speak to ourselves is no different. Without reminders, it’s easy for this belief to get lost and self-criticism to reign.

I incorporate positive affirmations into my morning and evening routines, and have quotes up all over my apartment. Affirmations don’t have to be corny and sentimental, stick to whatever makes you comfortable.

Thought tracking

This is the process of recording your negative thought patterns, recognizing the feelings you attach to them, identifying their source, and retroactively modifying your mood.

A popular method in Cognitive Behavioral Therapy, with practice this process can become automatic, countering negative thoughts before they even begin.

I think this should be compulsory learning in all schools. It’s incredible. You take control of your mind, and for those who have struggled with this (myself included), the results are remarkable.

I highly recommend you try it out yourself.

Behavior tracking

As with thoughts, identifying the physiological consequences of certain behaviors can be incredibly beneficial. One example might be how a lack of sleep can be detrimental to your mood and abilities.

For almost a year, I spent time tracking and ranking how behaviors affected my overall well-being, both immediately after the behavior and also at the end of the day. This gave me real data with which to say “I always have good days when I do ‘x’ and ‘y’, while every time I do ‘z’ I succumb to a more negative mindset”. Critically, this has also taught me to say “no” – something I’d always struggled with.

There are various apps that can help you get started with this, such as FitBit, MoodPanda, and Stop, Breathe & Think. Or go old-school like me and use a pen and paper.

Highlighting wins

This was a habit introduced by my business mentor. I’m my own worst critic, and identified just how detrimental this was to my work and wellbeing. By not recognizing my wins, I was inflicting unnecessary stress on myself. In turn, this stress reduced my effectiveness.

I integrated “daily wins” into my evening routine, and set out clearer weekly and monthly goals.  Now, I can look back at hundreds, perhaps thousands, of successes I’ve achieved over the last year, from small things like reaching out to a prospect to big things like launching a new marketing training product.

Studies by Teresa Amabile and Steven J. Kramer identified small wins as a critical component in what they call the “progress loop”. By focusing on successes, you improve your mindset (emotions, motivations, and perceptions), which increases productivity and leads to more success.

Will Russell is digital marketer living in San Francisco helping nonprofits and social enterprises use marketing to increase their impact. For more information on his consulting and training services, go to http://www.willrussellmarketing.com. Follow him on Twitter here.


New Years Resolution

2016 – the year I turn 28.

Every year I try to make new years resolutions. Except last year, I think I didn’t even make one because I knew I probably wasn’t going to keep it.

It’s funny how we humans need to associate things to motivate us and a “new year” = “new start” seems like a good time to do start new goals. In reality, we should start new goals and do whats healthy any time we feel it.

I’ve already started on the no fap lifestyle, and I’ve just recently reset Jan 2. So I’m on another no fap journey.

I really want to try to focus on bettering my life this year. To do healthy activities for the mind and body.

So for my resolutions of 2016, I will be continuing some of the things I’ve already been doing, but I will be starting a couple new ones.

  1. Eat breakfast regularly
  2. Eat healthy and lose fat
  3. Not let porn and sex control my mind and life
  4. Read 1 book a month
  5. Learn a new skill

Of course I will be adding new ones along the way, but probably better to start small and work towards building up my achievements.

Testosterone boosting foods

Vitamin D is linked to testosterone production

Tuna -Natural source of vitamin D and omega-3 fatty acids. Consume in moderation.

Milk with vitamin D

Egg Yolks -Cholesterol and vitamin D

Oysters – High levels of Zinc.

Shell fish

Beef – contains vitamin D and Zinc

Beans (white, kidney, black) – all contains good amounts of vitamin D and zinc.

Red grapes – 500 mg – skin contains resveratrol, which makes for hardier sperm. Can help raise testosterone levels and improve motility.

Avocados – contain good amounts of monounsaturated fats to help lower LDL and make more testosterone.

Pomegranate – contains high levels of antioxidants to fight impotence.

Garlic for muscle maintenance

Honey for better blood flow – contains boron linked to higher testosterone. Also contains nitric oxide to help erections.

Cruciferous vegetables – contains 3 carbinol to help reduce estrogen levels and make testosterone more effective.

Spinach –  contains magnesium that helps with muscle development and reproductive function.

Mushrooms – prevent aromatase to convert androgens to estogens.


There is a reason I don’t drink alcohol much anymore.

Sure it’s fun at times, you feel great when you’re at that sweet spot – just slightly buzzed, feeling happy, having a good time. But that’s the most dangerous. That buzz doesn’t stay for long, and when you’re there, you just want to keep drinking more. Maybe thats just a sign of getting old.

I drank 2 nights in a row. Something I haven’t done for a while. Alcohol kind of lost its appeal to me now. Again maybe just a sign of maturity. But once I started, it felt good. Really good. I’m a happy drunk.

But this morning I woke up after drink almost an entire bottle of red wine and a beer and I felt like crap. No energy. No mood to go to work. And just overall tired and malaise. It goes to show that something that can make you feel good for a moment, can lead to some pretty negative consequences. Luckily, my hangover didn’t last long, and I felt pretty normal by the time I got to work. It could have been worse.

I guess what I realize is that there are a lot of things in life that makes us feel good. But the ones we should be pursuing are the things that make us feel good long term and not just a fleeting moment. And definitely not to pursue things that makes us go backwards. Drugs, alcohol, porn – for sure they extremely pleasurable – in the moment- but getting sucked into them becomes a downward spiral where your life goes out of control.

Exercise for example, can make you healthier and happier long term…

I’m going to strive to pursue things that will not only make me feel good, but to feel good in the long run .