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Daily habits that can help you 
decrease your anxiety and keep 

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you on track. 
These are 7 things that I 

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figured out through my process 
of doing my boards that help me 

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not lose my way and also keep my
anxiety down. 

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So the first thing, and as silly
as it sounds, is just making my 

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bed. 
I'd wake up, make my bed. 

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It would set the tone for the 
day and then I knew when I came 

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back at the end of the day, I 
could just open up my sheets, 

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crawl into bed, and it made me 
feel neat and organized and it 

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just started my day off on the 
right foot. 

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The second thing is to consider 
nutrition, and that doesn't mean

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just what you're eating. 
It also means things like 

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supplementation. 
Now obviously with any type of 

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supplementation, make sure you 
consult with your own primary 

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care physician or with your 
nutritionist, so on and so 

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forth. 
But for me, you know, coming up 

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with my own dedicated regimen 
pack, so, you know, made 

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specifically for me, I take 
these every single day. 

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Certain things like vitamin D3, 
vitamin E, magnesium, something 

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that's been all over, all over 
the news articles everywhere 

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talking about magnesium 
decreasing anxiety, which we 

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know helps with our nerves, 
right? 

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The tremors and things of that 
nature that we talked about with

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hypomagnesemia. 
But magnesium also helps with 

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sleep, something that is 
becoming an alternative to 

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melatonin. 
But if you notice, everything 

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that I'm talking about is pills.
And for me, anxiety was a big 

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deal. 
So with anxiety, I want to take 

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something that was a little bit 
more calming and relaxing for 

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me, and that was Magic Mite. 
So I discovered this product and

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it decreased my stress. 
It lowered my anxiety levels 

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while I was studying. 
And unlike everything else I 

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take, which is in pill form, it 
was really convenient that it 

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came in a shot form because, 
well, I'm sick of taking all 

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these pills. 
Pill fatigue is a real thing. 

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But ultimately I needed to take 
all these, so I wanted to take 

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all of them. 
This one came in a shot form, so

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I'm really picky about taste and
the taste on this is actually 

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not bad at all. 
So things like ashwagandha in 

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there, things that lion's mane 
that are going to help decrease 

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my anxiety, really important. 
And if you want to use the code 

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high yield 20 and you'll get 20%
off of your order, so 30 days 

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supply on specials. 
So if you want to get it, 

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definitely get it. 
Something that I've added to my 

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regimen as well too. 
And I've also put a link in 

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there in the description as well
too. 

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So if you want to check it out, 
high yield 20, you know, this 

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one is medpacks, these ones I 
just got, you know, basically 

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off of Amazon. 
So these are basically my 

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regimen at the moment. 
So take into consideration 

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nutrition, vitamins and 
minerals. 

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Again, consult with your primary
care if you want to do it. 

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But even eating properly, brain 
food, they talk about brain 

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food. 
Things like almonds, you know, 

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things like seafood, fish. 
These things are going to help 

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you get your mind to the optimal
level. 

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So don't underestimate what 
you're eating. 

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Meal prepping, things of that 
nature, something that I do 

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everyday, things like smoothies,
right, getting all those 

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antioxidants, things of that 
nature. 

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So don't underestimate nutrition
when it comes to studying and 

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your daily regimen. 
Third thing is finding a study 

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spot that mimics the boards. 
What does that mean? 

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When you go into the boards, 
there's not going to be people 

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walking around or lining up for 
a coffee. 

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There's not going to be people 
going in and out of the house. 

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It's going to be pin drop 
silence, which means you need to

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find something that's going to 
make you feel uncomfortable in 

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that absolute silence. 
We're all used to having 

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something going on around us, 
whether it be our phone, whether

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it be people walking around, 
whether it be people coming in 

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and out of the house, whatever 
it is, we're not used to that 

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pin drop uncomfortable silence. 
So find a library. 

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For me it was the library and I 
used to go into one of those 

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little rooms. 
I'd reserve them, it was free 

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and I would sit there and it 
would be pin drop silence and it

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was uncomfortable because I 
would put my phone away or I'd 

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turn it off all together so I 
could focus and mimic test day. 

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The 4th one kind of feeds off 
the last one, which is 

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eliminating distractions. 
So unnecessary screen time. 

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You know, we're all used to 
going on social media or at 

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least checking our phone, seeing
what's going on with text 

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messages, you know, reaching out
to somebody, scrolling up. 

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Eliminate it because on test 
day, you're really not going to 

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be able to look at your phone, 
obviously throughout the test. 

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And I would advocate that you 
don't even look at it during 

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your breaks unless you have, you
know, an emergency or children 

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or things of that nature where 
you have to look at it. 

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But in that sense, other than 
that, get used to not looking at

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it for four or five, six hours 
at a time. 

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So eliminate all distractions, 
which means even friends and 

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family, they're distractions. 
I tell the story all the time. 

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My boys kicked me out of our 
group chat, true story and said 

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do not talk to us until you 
pass. 

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So they literally kicked me out 
and they did not let me back in.

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I would try to sidebar each one 
of them. 

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Be like yo what's going on? 
How are you guys doing? 

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Nope, don't talk to us. 
Don't talk to us. 

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When you get that pass, then you
talk to us. 

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Those are people that truly care
about you. 

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Your friends and family should 
be of that sort. 

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They should tell you don't 
bother us, don't bother me, 

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don't talk to me until you pass 
your exam. 

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It's your time to be selfish, so
eliminate all those 

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distractions. 
The next one is exercising. 

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People underestimate even taking
a simple walk, going for a walk 

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on a treadmill, going for a walk
outside, something 20-30 minutes

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a day. 
I'm not saying go and you know, 

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go and work out for hours on end
and, you know, overexert 

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yourself. 
No, I'm saying just get 

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something in to get the heart 
rate a little bit up and get 

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that blood circulating. 
Because look at what I'm doing 

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right now. 
I'm sitting here, I'm stagnant. 

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Imagine doing this for four or 
five, six hours at a time. 

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Many of you are going to be 
studying for that long without 

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getting U and doing something 
physical so give yourself that 

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break. 
And this is when I talk about 

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passive learning. 
Put on a podcast, listen to my 

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annoying voice, who cares? 
Get through this. 

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Get my voice stuck in your head.
And that passive learning is 

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something that you can do while 
you're walking, while you're 

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doing any type of an exercise, 
elliptical, stairs, whatever it 

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is, do something to get the 
heart rate up, but do it every 

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single day. 
You'll be surprised. 

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Not only does that get that 
blood circulating, it releases 

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endorphins. 
So your mood will be better. 

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So it helps with the anxiety and
depression, and also it's going 

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to help with sleep. 
The next one is preparing for 

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the next day. 
Little things like me folding my

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clothes and I wear scrubs every 
single day and you know, I'm a 

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hoodie and a hat. 
So my my wardrobe is not that 

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complicated, but I would still 
pick out what I wanted to wear 

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the next day and I would fold it
and I would keep it ready. 

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I would get my meal prep. 
I would keep it in the fridge. 

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I would keep it ready. 
I knew that I could just heat it

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up and get ready to go, pack it 
up, put my bag on and I was 

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prepared and I didn't have to 
sit there and sift through it. 

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Am I going to wear this? 
Am I going to wear this? 

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Am I going to cook this? 
Am I going to eat this? 

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Oh no, I'll just buy something. 
And really for me, the, the 

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preparedness for the next day 
came with one. 

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I just didn't want to sit there 
and well, for me it was scrubs, 

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but so I just picked out the 
clean ones, put them aside. 

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The meal prep was actually to 
save money. 

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A lot of us are not making money
when we're setting for boards. 

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So I had to save money. 
So just doing little things like

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meal preparation or just snacks,
even if it's just snacks that 

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you're taking with you, just 
keep it prepared for the next 

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day. 
It'll decrease that anxiety and 

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it's a great daily habit. 
The last one is sleep hygiene. 

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And we all or a lot of us tend 
to get into bed when we're not 

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supposed to, meaning bed is made
for sex and sleep. 

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That's it. 
Those are the only two times 

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you're supposed to be in bed, 
not watching TV, not reading a 

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book, not just on your phone, 
none of that. 

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That's not what the bed is made 
for and that's sleep hygiene. 

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You have to train yourself that 
the minute you get into bed, 

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you're ready to knock out. 
And a lot of people toss and 

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turn. 
We already have a lot of 

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anxiety. 
We already have trouble 

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sleeping, so why add in another 
variable that's going to keep us

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from falling asleep properly? 
Because our sleep is going to 

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decrease our cortisol levels, 
decrease our stress, it's going 

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to keep us sharp and fresh the 
next day. 

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So sleep hygiene, read a book, 
read your notes, read anything 

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that you can avoid screen time 
before bed, but or even just 

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listen, listen to the podcast, 
listen to YouTube, listen to 

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your on demand, listen to 
something, but don't get into 

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bed unless you're ready to sleep
and avoid that screen time 

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again, like that distractor I 
talked about earlier, avoid 

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that. 
So all these things, little 

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things like making the bed, 
setting the tone for the day, 

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taking proper nutrition into 
account, whether it be 

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supplementation, whether it be 
your actual meal, whether it be 

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a smoothie, anything. 
Finding a study spot that mimics

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your test day, eliminating 
distractions, whether it be 

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friends and family, whether it 
be your phone, exercise, even 

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something small as walking for 
20 to 30 minutes a day. 

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Don't skip it preparing for the 
next day, whether it be your 

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clothes, whether it be your 
meal, whether it be your route, 

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whether it be the timing, your 
schedule, whatever it is, 

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prepare the next day. 
And lastly, make sure you sleep 

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hygiene is optimal. 
So I hope these seven things 

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help you keep on track, don't 
lose focus and create proper 

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daily habits. 
As a matter of fact, these daily

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habits are still into play till 
today. 

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Well, years, years and years 
past me passing all my boards. 

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So you see it just becomes a 
part of your life. 

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So I hope you enjoy it. 
Thank you.