Welcome to JUGL.

As a medical student, and as a young person in general, the feeling of being behind is an ever-present thought, constantly gnawing at me.

And it isn’t just me experiencing this.

With social media making the world a smaller place, the condensation of the world’s highest-achievers onto our Linkedin or Instagram feeds can warp our perceptions of success.

Suddenly that research project you were really proud of feels too ‘average’ to post about, and that great idea you had ‘just isn’t all that’.

But it doesn’t have to be that way.

Whatever success means to you, it is built by your everyday habits and decisions.

Enter JUGL., a movement to boost everyday performance holistically, made accessible.

3 actionable tips ⚡️
3 accountability methods ⚡️
3 recommendations ⚡️

SLEEP 😴 

lack of sleep < smoking ?

Personally, I love sleeping, but sometimes leaving an essay late, or falling into a rabbit-hole of work for a project, can lead to fewer hours of sleep, or worse - an all-nighter getting pulled.

Recent studies have begun to shine light on the detrimental impacts of low-quality, or lack of, sleep. And it’s not looking good for us students. Particularly, at a young age, the effects of poor sleep are widespread and some scientists even claim that it can shorten your lifespan considerably.

Don’t die for a deadline. ☠️

What can you do though?

Firstly accept that nothing useful ever really happens after 10pm. Reading that, I am sure you already begin to accept the statement. Of course there are exceptions, but they are exceptions for a reason.

If you’re going to be strict about one thing, it should be your sleep schedule. And it begins a few hours before you sleep. Use this one, feel free to tweak it and let me know how it goes for you:

• Journal/ Reflect on the day

• Skincare/ Shower/ Get ready for bed

• Read for 30 mins (or until you get tired)

• Get those Z’s!

Remember to keep your phone on Sleep mode and out of sight, it is the number one reason for poor sleep hygiene in young people. 📴

Stay Accountable! - Keep a track of when you go to bed by looking at your sleep time on your phone, or if you have someone to do this with - message the same person goodnight whenever you begin getting ready for bed so they can see how regular you’re keeping your sleep!

My Recommendation: Why We Sleep by Matthew Walker PhD.

Key Takeaway → Long periods of REM sleep facilitate creativity and emotional understanding, it’s the main difference in our sleep cycles compared to animals! 🛌🚲

CONTROL 🕹️

no point crying over spilt milk 🥛

Placing yourself in the eye of the storm is the most optimal place to be.
It’s easy to get caught up in the wind and rain, and there will always be something for you to be upset or annoyed about.
You forget to iron your shirt and you’re already running late. 👔
An old person gets onto the bus slowly when you’re in a rush home. 👵🏻

When I put it into two parallel sentences, my message becomes clear.
In the moment, most people will get frustrated in both situations, but what if you could separate yourself from the situation and look at the bigger picture. 🖼️

The first situation could have been prevented by YOU with better organisation, and the second situation requires some empathy and wisdom to remain patient. 🫵

One situation was in your control, and one wasn’t, but for both - your response is.

Focus on what you can control.
It relieves stress, teaches you responsibility, and makes you level-headed.🧘‍♂️

Like I said, no point crying over spilt milk.

Stay Accountable! - Keep a journal and reflect on your reactions to that day’s events - particularly the negative ones. At the end of the week, talk to someone you trust about it, share your findings to your followers, or even just email me! ☺️

My Recommendation: Master Shi Heng Yi | Become Superhuman | Mulligan Brothers Interviews

Key Takeaway → Holding a grudge or having resentment towards someone doesn’t serve you at all, and is only a hinderance to you.

AUTHENTICITY ⭐️

today’s most valuable currency 💰

We live in a world of trends, where the advertising of personalisation and being yourself has actually led people to just fall into categories - all with the same opinions constantly repeated to them in the echo chambers of their social media feeds. 📱

Normal interactions for the sake of it have become more and more rare, and so many people, often at no fault of their own, fail to show who they really are - often for fear of standing out or being ridiculed. 🤡

One of the reasons I have been hesitant to put my opinions out there, launch a business, or even start this newsletter, is simply the fear of being who I really am in front of an audience whose perception of me I can’t really control.

I’ve been rewarded for it every single time - since I decided to write this newsletter, I have been posting every weekday on LinkedIn. At first, I was nervous that no one cared about my opinion, or that I would get called out for waffling, but no.

Instead I was met with supportive comments, invitations to attend events, follows, and likes. 💕

Everything has been positive. And I receive even more positivity when I accept who I am and put it out there.

My most popular post has been about not being qualified - ironic right?

Being authentic means being valuable

Stay Authentic and Accountable! - On social media, or better, in person, tell someone whose work you like that you like it. Give a compliment without expecting anything back.
Give a genuine opinion (where appropiate haha), even if it isn’t popular.
Tell someone you’re not that close to about something you’re working on, or something you enjoy, which you’ve previously been a bit reluctant to tell people about

My Recommendation: This article by MindTools → https://www.mindtools.com/ay30irc/authenticity

Key Takeway → Figure out the gap between who you are, and who you want to be, then set goals to close that. 🏁

Thank you for reading this far. This was Edition One.
I hope you gained some value.

My email and DM’s are open for comments and feedback. 📬

Find my LinkedIn below 👇🏼