By Dr. Carolyn Chang
As a plastic surgeon and mom of two kids, my schedule can get crazy. Believe it or not, I also have hobbies (shocker!) and stay active in my community. But over the years, I’ve realized that to look and feel my best, I don’t need much. I just need to focus on the most important things, and I need to make them simple to execute. Because if it’s simple, I can do it forever. I think this idea might help you too.
Let’s start with sleep.
I used to be the teenager that could sleep till noon. Seriously, I could sleep through a rock concert if I was tired. But time catches up with all of us, and now, my body has a built-in timer that will wake me up in four hours without fail. Bed at 10pm. Up at 2am.
Getting enough sleep is the most important element in keeping me feeling and looking my best. So whenever I wake up after four hours, I don’t let myself reach for my phone. Sometimes I fail, because being accessible to my patients 24/7 is a quirk of my life – but most nights, I can fall back to sleep.
Sleep is a process, not an event. And that process starts way before bedtime. I follow the 10-3-2-1 sleep rule: no caffeine 10 hours before bed, no food 3 hours before, no work 2 hours before, and no screens 1 hour before. My work hours can make this challenging, but trust me, if I can do it, you can too.
Exercise is step two.
I usually start my day at 6am and often I don’t finish until 7pm, so I know if I don’t exercise in the morning, it won’t happen. I’ll be honest: I don’t enjoy exercise and this is coming from someone who used to swim competitively every morning before school. I really have to force myself. The important thing is I know that if I don’t make my exercise routine a no-brainer, I won’t do it. Fortunately I have the convenience of a gym in my building. It allows me to get my exercise out of the way first thing in the morning. I prioritize flexibility and strength over intensity. It’s not Barry’s, but it gets the job done.
Hunger pains matter.
Like exercise, I think about nutrition through the lens of longevity. Over the years, I’ve tried all kinds of crazy diets. The most important thing I’ve learned is to eat only when I’m hungry. Some days I’ll eat all three meals; other days, it might only be two or even one. Lunch is usually my biggest meal – it gives me energy for the rest of the day.
Me time.
You’re probably noticing a pattern. I don’t rely on willpower—I set myself up for success with decisions made in advance and goals that are simple and achievable. I spend almost every moment of every day interacting with people, patients, or tasks at hand, and it can be mentally exhausting. For my mental health, I know I need some uninterrupted quiet time everyday. It doesn’t have to be a lot or anything complicated. It can be as simple as decompressing and relaxing by staring at a blank wall. I try to get “me time” in at the end of every day. It calms me and helps me reset for the next day.
Beauty on schedule.
I’ve also simplified my beauty routine. In order to look and feel my best, I prebook all of my hair appointments for the year in January, and my skincare routine is down to just a cleanser, moisturizer, and sunscreen. It’s manageable and it just takes me seconds.
My routine isn’t perfect, nor is it complete, but it’s simple enough that I can stick to it. And the best routine is one that you can stick to. If I can make this work, I’m confident you can find the best routine that works for you.
Remember: sometimes you’ll slip up. You’ll eat that extra slice or miss that workout. And it’s okay. Don’t get down on yourself if you don’t get things 100% right. Trust that over time, consistency beats perfection.