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What no one tells you about staying well during clinical training
Published 6 days ago • 7 min read
Finding Your Ground When Everything Keeps Changing
Hello Reader,
Clinical rotations mean constant change—new teams, new hospitals, new expectations every 30 days. Klaus and I explored how you can maintain wellbeing even when it feels impossible. The key isn't finding more time; it's recognizing the moments you already have and using them intentionally. Whether it's a walk while warming up lunch, setting one clear intention before your shift, or reflecting on what you learned each day, small actions compound into sustainable practices. You don't need to be "on" all day long. You're allowed to pause, breathe, and remember what keeps you well.
The Unspoken Challenges
When I ask trainees about their biggest struggles during rotations, the answer is almost always the same: time. Or rather, the feeling that there isn't any.
You wake up early. You stay late. You do what your rotation demands. And somewhere in that cycle, it feels like there's no space left for you.
Klaus and I have both heard this from countless students and residents. The structure of medical education hasn't changed much—you're still a servant to your schedule, moving from one rotation to the next, barely catching your breath before the next one begins.
But here's what we've learned from working with trainees: the issue isn't always the amount of time available. It's about recognizing the pockets of time that already exist—and giving yourself permission to use them differently.
The Quiet Moments You're Missing
Klaus made a point that stuck with me: those quiet moments between patients, while warming up lunch, or walking down the hallway—these are the most underutilized opportunities we have.
Not because we should fill them with more productivity. But because they're the breathing room we desperately need.
Think about your last clinical shift. How many times did you have a few minutes between tasks? Maybe you scrolled your phone. Maybe you squeezed in "just one more" quick review. But did you actually pause?
When we do time audit exercises with trainees, they color in those massive 12-hour blocks on service and assume it's all one undifferentiated stretch of intensity. But it's not. Within those blocks are moments to laugh, connect with colleagues, step outside, or simply sit without an agenda.
The question isn't whether those moments exist. It's whether you're allowing yourself to claim them.
Movement Doesn't Mean Another Workout
One strategy Klaus is experimenting with resonated with me: building movement into work without turning it into a formal exercise routine.
We're already on our feet in healthcare. We're walking between patient rooms, standing during procedures, moving constantly. But are we moving intentionally?
He's finding creative ways to move different parts of his body during the workday. I've had colleagues use the stairwells between floors, wear ankle weights under scrubs, or simply take a loop around the unit when they need to reset.
It's not about adding more to your plate. It's about weaving wellbeing into what you're already doing.
And honestly? We're still figuring this out too. If you have strategies that work for you, I'd love to hear them. Send them our way at podcast@transforminghealthcarecoaching.com.
Alone Time Isn't Selfish
I'll be direct about something: you don't have to be "on" with your team all day long.
Social connection matters. Having lunch together, debriefing after rounds, grabbing coffee with colleagues—these are essential. But so is time by yourself.
If you're an introvert or even an ambivert, the clinical environment can be deeply overstimulating. You're constantly performing, communicating, anticipating needs. It's exhausting.
Taking 10 minutes to walk alone, sit in your car, or go up and down the stairwell isn't shirking your duties. It's how you recharge so you can actually show up fully when it matters.
One of my hospitals put step counters and little motivational signs in the stairwells because so many people were using them for exactly this—movement, solitude, and a mental reset all at once.
You're allowed to disappear for a few minutes. Your team will be fine. And you'll come back better for it.
Before the Rotation Even Starts
Klaus asked a great question: How can you proactively set yourself up for success before you even walk into a new rotation?
Here's what we both landed on:
1. Know your schedule and block out the big rocks first. You usually get your rotation schedule in advance. Don't wait until you're in the thick of it to think about what you need. Look at your days off, your call schedule, your exam calendar. Then pencil in the non-negotiables: time with friends, a workout class, that phone call with your family.
These aren't luxuries you fit in "if there's time." They're the foundation that keeps you steady.
2. Communicate early. This skill will serve you for your entire career. If you know you need certain accommodations, support, or clarity about expectations, speak up at the beginning. Learning to advocate for yourself now—during rotations—prepares you for those conversations when you're negotiating benefits or setting boundaries in your first job.
3. Get into the zone mentally. Every rotation is different. Different pace, different pathology, different team dynamics. Before you show up, do what you need to get grounded. Maybe that's reviewing the material, taking a few deep breaths in your car, or simply setting an intention for how you want to show up.
When you walk in curious, eager, and present—even if you don't know everything—people notice. They remember. And honestly, that attitude matters more than perfect knowledge on day one.
The Attitude That Changes Everything
Klaus and I both agreed: what sets students apart isn't just hard work. Everyone in medical training is hardworking—you wouldn't have made it this far otherwise.
What makes the difference is how you show up.
Are you checking your watch constantly? Scrolling your phone between cases? Or are you genuinely present, asking questions, reflecting on what you're learning?
It's obvious when someone wants to be there. And it's equally obvious when they don't.
I'm not saying you have to love every rotation. Some specialties won't be your path, and that's fine. But you can still approach them with curiosity. You can still find value in the experience. Because truthfully, pieces of every specialty show up in every other specialty. The knowledge translates.
And when you show up with good energy—not fake enthusiasm, but genuine groundedness and curiosity—you create a better learning environment for everyone around you.
One Small Action You Can Take Tomorrow
As we wrapped up the podcast, Klaus and I each offered one concrete thing you could do tomorrow to take ownership of your wellbeing and learning:
Klaus's suggestion: Reflect at the end of every shift. Ask yourself two questions:
What did I learn today?
What's one small thing I can do during my next shift to help me ground, refresh, and stay well?
Maybe it's a short walk. Maybe it's going up the stairs. Maybe it's calling a family member during a break. Find what works for you, try it, and reflect on how it made you feel.
My suggestion: Set one clear intention before your shift begins. Not a massive goal. Just one thing.
Maybe it's: "I'm going to ask one thoughtful question today." Or: "I'm going to make sure the team finishes rounds on time so everyone gets a break." Or: "I'm going to teach one small thing about the ventilator."
When you have that north star, even a small one, it shapes how you move through your day. And it reminds you that you have agency—even in a system that often makes you feel like you don't.
Final Thoughts
Change is hard. Rotating every 30 days is disorienting. And yes, medical training asks a lot of you—more than feels reasonable sometimes.
But you don't have to sacrifice your wellbeing in the process.
You don't have to study every free minute. You don't have to be "on" all day. You don't have to wait until residency is over to start taking care of yourself.
The small moments matter. The intentions you set matter. The boundaries you practice now matter.
Work isn't an excuse to neglect your health. It's the reason you need to protect it.
So take the walk. Set the intention. Reflect at the end of the day. And remember: you're building a career, yes—but you're also building a life. Both deserve your attention.
We want to hear from you. What strategies help you stay well during rotations? What questions are you wrestling with? Leave a comment wherever you're listening.
Glamour Woman of the Year @msrachelforlittles for her humanitarian work and donating to World Food Program USA. Check out the story here. An important lesson in being you, in service to others, and doing what your heart, talent, and passion calls you to do.
The Practice: Celebrating Wins
We get more of what we focus on. The practice of gratitude and celebrating the goodness of life is the first step in changing our brains, mindsets, and circumstances for the better.
Happy Halloween! For those that enjoy this holiday, may it be safe, fun, and a little goofy.
Channelling my Portland Frog
Stay mindful and keep leading, Lillian Founder & CEO
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By Transforming Healthcare Coaching® Lillian Liang Emlet, MD MS CHSE CPC ELI-MP, Founder & CEO
Live well. Lead well. Grow Together. Weekly conversations to help you stay human in healthcare. We share practical ideas, podcast pearls, and curated reads that help you grow. Together, we can transform healthcare, one person at a time.®
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