Dhru Purohit Show
How to Make 2025 Your Best Year by Breaking Free of Habits that Hold You Back with Dr. Rangan Chatterjee
30 Dec 2024
This episode is brought to you by Levels, Lifeforce, and Momentous. Stress, burnout, and procrastination are challenges many of us face, often without recognizing their roots or the ripple effects they have on our day. Today, Dr. Rangan Chatterjee joins us to explore the root causes of these struggles and how they hold us back from living our best lives. Today, on The Dhru Purohit Show, Dhru sits down with Dr. Rangan Chatterjee to explore the power of an intentional morning routine and the impact a lack of routine can have on our day. Dr. Chatterjee breaks down the three key factors of an optimal morning routine, explains why knowledge alone isn’t enough, and reveals the hidden forces that block lasting change. He also dives into the four key pillars of health, how to self-assess, and practical tips for creating lasting behavior change. Ready to supercharge 2025 and make lasting transformations? This episode is for you! Dr. Rangan Chatterjee is one of the most influential doctors in the UK. A practicing GP for over two decades, he is dedicated to inspiring people to transform their health through small, sustainable lifestyle changes. He is also the host of the #1 Apple podcast Feel Better, Live More and the author of five Sunday Times bestselling books. His TED talk, How to Make Diseases Disappear, has garnered over 4.8 million views. In this episode, Dhru and Dr. Chatterjee dive into: The 3 M’s for an optimal morning routine (00:00:30) Turning knowledge into daily habits (10:14) Disruptive practices that derail morning routines (20:34) Hidden forces that prevent lasting change (30:57) Learning to trust yourself (38:42) Embracing discomfort and cultivating self-knowledge (45:54) Self-assessment and behavior change (59:03) Nine body signals for interoception (1:09:05) Feeling stuck, self-criticism, and regrets (1:18:26) Overcoming perfectionism as a barrier to progress (1:25:13) Four key pillars of health (1:29:36) Uncovering the “why” behind lasting change (1:41:47) Final thoughts (1:48:48) Also mentioned in this episode: Dr. Chatterjee’s new book, Make Changes That Last For more on Dr. Chatterjee, follow him on Instagram, X/Twitter, Facebook, YouTube, Apple Podcast, and his Website. This episode is brought to you by Levels, Lifeforce, and Momentous. Right now, Levels is offering my listeners an additional 2 FREE months of the Levels annual Membership when you use my link, levels.link/DHRU. Make moves on your metabolic health with Levels today. Right now, you can save $250 on your first diagnostic and get personalized suggestions. Optimize your longevity and track your progress; go to mylifeforce.com/dhru! Optimize your energy and mental clarity with the Momentous Three: Protein, Omega-3s, and Creatine made by and used by the best. Go to livemomentous.com and enter promo code DHRU to get 20% off any order. Learn more about your ad choices. Visit megaphone.fm/adchoices
Full Episode
Dr. Rangan Chatterjee, welcome back to the podcast. You know, I want to talk about stress, burnout, procrastination. These are things that a lot of people are plagued with. And I know for my audience, they think about how they start the day and their morning specifically sets the tone for the rest of the day. I have a big question for you. But if you had
an optimal morning routine to help tackle these things, stress, burnout, procrastination, what would that look like?
I think that morning routines are one of the most important things that we can do for our health and wellbeing to tackle stress, burnout, procrastination, but frankly, so many other things as well. But I think morning routines can become really confusing for people because they listen to different influencers, tell them about their morning routines.
Sometimes they hear people say they have a one hour morning routine and then they feel, how does that apply to me? I'm a busy person. I've got lots of things to do. I don't have one hour in the morning. And I think everyone can create a morning routine that works for them. And here's the truth, Drew, that a lot of people don't realize. We've all got a morning routine.
The question is, are we intentional about that routine? We all do certain things every day. If you get up each morning and the first thing you do is look at your phone and read negative news headlines and do your work emails whilst you're still in bed, That's a routine. That's a behavior you're repeating that you maybe did the day before and the day before that.
And that's going to have a downstream consequence later on in the day. In fact, your initial question said stress, burnout, and procrastination. I hear those things and I want to go upstream and go, those are downstream symptoms of other things that we're going to talk about today.
But the way I've helped my patients for many years craft a morning routine that works for them is by something that I call the 3M framework. It's what I use myself and it's what I've taught thousands of patients over the years. Okay, so there's 3Ms, mindfulness, movement, and mindset. I'm a huge fan of people being able to personalize
their health behaviors, their routines based upon what works for them. Although I've been a doctor for 23 years and seen tens of thousands of patients through, I still can't tell every single one of your listeners what the perfect routine for them is because I don't know their life. I don't know the pressures on their life. I don't know how much time they've got.
But I can provide them a framework so they can find within that framework what's going to work for them. Okay, so the first M is mindfulness. That can be any form of mindfulness. It can be meditation. It could be breath work. It could be sipping your cup of coffee in silence, paying attention to the taste, any practice of mindfulness.
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