Lilli Cooper’s no fluff newsletter.

Helping surgeons perform, and feel, better.

Lilli Cooper’s no fluff newsletter.

Helping surgeons perform, and feel, better.

Lilli Cooper’s no fluff newsletter.

Helping surgeons perform, and feel, better.

Rest and recovery for surgeons

When we think of performance, we think of focus and attention in the moment, but how we rest and recover is also essential.

Rest is more than simply an absence of activity, and can interrupt stress, manage fatigue, restore resources, foster growth and creativity and regulate emotions, but it can be hard to prioritise for surgeons.

Rest and recovery for surgeons

When we think of performance, we think of focus and attention in the moment, but how we rest and recover is also essential.

Rest is more than simply an absence of activity, and can interrupt stress, manage fatigue, restore resources, foster growth and creativity and regulate emotions, but it can be hard to prioritise for surgeons.

Rest and recovery for surgeons

When we think of performance, we think of focus and attention in the moment, but how we rest and recover is also essential.

Rest is more than simply an absence of activity, and can interrupt stress, manage fatigue, restore resources, foster growth and creativity and regulate emotions, but it can be hard to prioritise for surgeons.

Key insights:

Rest and recovery is essential to performance, and is built into athletes’ schedules.

Inactive rest like naps, sleep or non-sleep deep rest are powerful ways to recharge our batteries, but sometimes even with enough sleep we still don’t feel rested.

There are multiple other types of rest, including: mental, physical, emotional, creative, social and spiritual, and sometimes active or social events can recharge us.

Strategic breaks for surgeons can improve physical and mental performance without increasing operative time.

In busy schedules, it is important to actively schedule in rest and recovery in order to make sure it happens.

Taking your holidays can improve your surgical practice.

Often it can be hard to justify rest, and reframing it as supporting your practice can help.

References:

Abalescu P et al. “Give me a break!” A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PLOS ONE 2022;17(8):e0272460

Hallbeck MS et al. The impact of intraoperative microbreaks with exercises on surgeons: A multi-center cohort study. Applied Ergonomics 2017;60:334-41

Dalton-Smith, S. (2016). Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity. Zondervan.

White V, Routledge T, Kitcat J, Hellyer P, Nashef SAM. The effect of a surgeon’s leave on operative outcomes. Ann R Coll Surg Engl (Suppl.) 2007;89:174-5

Key insights:

Rest and recovery is essential to performance, and is built into athletes’ schedules.

Inactive rest like naps, sleep or non-sleep deep rest are powerful ways to recharge our batteries, but sometimes even with enough sleep we still don’t feel rested.

There are multiple other types of rest, including: mental, physical, emotional, creative, social and spiritual, and sometimes active or social events can recharge us.

Strategic breaks for surgeons can improve physical and mental performance without increasing operative time.

In busy schedules, it is important to actively schedule in rest and recovery in order to make sure it happens.

Taking your holidays can improve your surgical practice.

Often it can be hard to justify rest, and reframing it as supporting your practice can help.

References:

Abalescu P et al. “Give me a break!” A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PLOS ONE 2022;17(8):e0272460

Hallbeck MS et al. The impact of intraoperative microbreaks with exercises on surgeons: A multi-center cohort study. Applied Ergonomics 2017;60:334-41

Dalton-Smith, S. (2016). Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity. Zondervan.

White V, Routledge T, Kitcat J, Hellyer P, Nashef SAM. The effect of a surgeon’s leave on operative outcomes. Ann R Coll Surg Engl (Suppl.) 2007;89:174-5

Key insights:

Rest and recovery is essential to performance, and is built into athletes’ schedules.

Inactive rest like naps, sleep or non-sleep deep rest are powerful ways to recharge our batteries, but sometimes even with enough sleep we still don’t feel rested.

There are multiple other types of rest, including: mental, physical, emotional, creative, social and spiritual, and sometimes active or social events can recharge us.

Strategic breaks for surgeons can improve physical and mental performance without increasing operative time.

In busy schedules, it is important to actively schedule in rest and recovery in order to make sure it happens.

Taking your holidays can improve your surgical practice.

Often it can be hard to justify rest, and reframing it as supporting your practice can help.

References:

Abalescu P et al. “Give me a break!” A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PLOS ONE 2022;17(8):e0272460

Hallbeck MS et al. The impact of intraoperative microbreaks with exercises on surgeons: A multi-center cohort study. Applied Ergonomics 2017;60:334-41

Dalton-Smith, S. (2016). Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity. Zondervan.

White V, Routledge T, Kitcat J, Hellyer P, Nashef SAM. The effect of a surgeon’s leave on operative outcomes. Ann R Coll Surg Engl (Suppl.) 2007;89:174-5

More about this here:

Read my article on this for the Royal College of Surgeons (England).

Read the article

More about this here:

Read my article on this for the Royal College of Surgeons (England).

Read the article

More about this here:

Read my article on this for the Royal College of Surgeons (England).

Read the article

Listen on the move

Too busy to read, or consuming on your commute?

Listen, here!

Listen on the move

Too busy to read, or consuming on your commute?

Listen, here!

Listen on the move

Too busy to read, or consuming on your commute?

Listen, here!

Wise words

"In virtually every discipline, one of the most telling features of a dominant performer is the routine use of recovery periods."

Chess and Tai Chi world champion Josh Waitzkin in “The Art of Learning”

Wise words

"In virtually every discipline, one of the most telling features of a dominant performer is the routine use of recovery periods."

Chess and Tai Chi world champion Josh Waitzkin in “The Art of Learning”

Wise words

"In virtually every discipline, one of the most telling features of a dominant performer is the routine use of recovery periods."

Chess and Tai Chi world champion Josh Waitzkin in “The Art of Learning”

Did you knowse...

97% of us check our socials on a break, which can significantly reduce how restful it is.

Did you
knowse...

97% of us check our socials on a break, which can significantly reduce how restful it is.

Did you knowse...

97% of us check our socials on a break, which can significantly reduce how restful it is.

Good thinking

Often the issue isn’t knowing what to do, but how to do it.

Many high achievers tether their sense of self-worth and value to being busy, working hard and achieving, and rest feels like a waste of time.

How can you reframe rest to support, not compete with, your performance?

Good thinking

Often the issue isn’t knowing what to do, but how to do it.

Many high achievers tether their sense of self-worth and value to being busy, working hard and achieving, and rest feels like a waste of time.

How can you reframe rest to support, not compete with, your performance?

Good thinking

Often the issue isn’t knowing what to do, but how to do it.

Many high achievers tether their sense of self-worth and value to being busy, working hard and achieving, and rest feels like a waste of time.

How can you reframe rest to support, not compete with, your performance?

Listen to the expert

Rest and recovery for surgeons with TJ Power:

TJ Power is the lead neuroscientist at the DOSE Lab and the Sunday Times bestselling author of The DOSE Effect.

He created the DOSE®️ framework (Dopamine, Oxytocin, Serotonin, Endorphins), and his research lab investigates how our modern, sedentary, digital lifestyles are shaping our biochemistry. Through sharing DOSE online, Tj has built a community of 800,000+ followers and, over the past three years, has delivered 550+ live experiences at institutions like Oxford University, Amazon, and the NHS, training over 78,000 people.

Listen to expert conversation

Listen to the expert

Rest and recovery for surgeons with TJ Power:

TJ Power is the lead neuroscientist at the DOSE Lab and the Sunday Times bestselling author of The DOSE Effect.

He created the DOSE®️ framework (Dopamine, Oxytocin, Serotonin, Endorphins), and his research lab investigates how our modern, sedentary, digital lifestyles are shaping our biochemistry. Through sharing DOSE online, Tj has built a community of 800,000+ followers and, over the past three years, has delivered 550+ live experiences at institutions like Oxford University, Amazon, and the NHS, training over 78,000 people.

Listen to expert conversation

Listen to the expert

Rest and recovery for surgeons with TJ Power:

TJ Power is the lead neuroscientist at the DOSE Lab and the Sunday Times bestselling author of The DOSE Effect.

He created the DOSE®️ framework (Dopamine, Oxytocin, Serotonin, Endorphins), and his research lab investigates how our modern, sedentary, digital lifestyles are shaping our biochemistry. Through sharing DOSE online, Tj has built a community of 800,000+ followers and, over the past three years, has delivered 550+ live experiences at institutions like Oxford University, Amazon, and the NHS, training over 78,000 people.

Listen to expert conversation

Featured resources

Below are a few (affiliation-free) resources that might help you optimise your rest and recharge.

Non-Sleep Deep Rest audio:

Need a 10-min reset without napping? Try Andrew Huberman’s Non-Sleep Deep Rest audio.

Listen to audio

Struggling with phone discipline?

Try an app management solution, phone safe, or charge it in another room overnight.

Silence Not Your Thing?

Not a fan of sitting in silence? Try journaling or painting by numbers to wind down instead.

Try it now

Featured resources

Below are a few (affiliation-free) resources that might help you optimise your rest and recharge.

Non-Sleep Deep Rest audio:

Need a 10-min reset without napping? Try Andrew Huberman’s Non-Sleep Deep Rest audio.

Listen to audio

Struggling with phone discipline?

Try an app management solution, phone safe, or charge it in another room overnight.

Silence Not Your Thing?

Not a fan of sitting in silence? Try journaling or painting by numbers to wind down instead.

Try it now

Featured resources

Below are a few (affiliation-free) resources that might help you optimise your rest and recharge.

Non-Sleep Deep Rest audio:

Need a 10-min reset without napping? Try Andrew Huberman’s Non-Sleep Deep Rest audio.

Listen to audio

Struggling with phone discipline?

Try an app management solution, phone safe, or charge it in another room overnight.

Silence Not Your Thing?

Not a fan of sitting in silence? Try journaling or painting by numbers to wind down instead.

Try it now

Low hanging fruit:

Do try this at home

Do something for no other reason than just because you love it.

Low hanging fruit:

Do try this at home

Do something for no other reason than just because you love it.

Low hanging fruit:

Do try this at home

Do something for no other reason than just because you love it.

Got 5 minutes?

Get outside for a

few minutes.

Nature, a context break, sunlight, deep breaths, all help to balance dopamine and stress responses with serotonin and vagal tone - a good way to rebalance.

Got 5 minutes?

Get outside for a

few minutes.

Nature, a context break, sunlight, deep breaths, all help to balance dopamine and stress responses with serotonin and vagal tone - a good way to rebalance.

Got 5 minutes?

Get outside for a

few minutes.

Nature, a context break, sunlight, deep breaths, all help to balance dopamine and stress responses with serotonin and vagal tone - a good way to rebalance.

Book one-to-one coaching here

Available now

Optimising Performance for Surgeons course

6 weeks of self-directed content, plus two 1:1 coaching sessions for £300.

Secure your spot now

Available now

Optimising Performance for Surgeons course

6 weeks of self-directed content, plus two 1:1 coaching sessions for £300.

Secure your spot now

Available now

Optimising Performance for Surgeons course

6 weeks of self-directed content, plus two 1:1 coaching sessions for £300.

Secure your spot now

The next newsletter will be about Mindfulness

Are there any subjects you would like to see covered?

The next newsletter will be about Mindfulness

Are there any subjects you would like to see covered?

The next newsletter will be about Mindfulness

Are there any subjects you would like to see covered?

Who is Lilli?

A surgeon by background and also a professional coach.

This newsletter aims to share relevant, concise tips to help surgeons perform, and feel, better.

Thanks for being here — feel free to message with thoughts, suggestions, or just to say hi.

Who is Lilli?

A surgeon by background and also a professional coach.

This newsletter aims to share relevant, concise tips to help surgeons perform, and feel, better.

Thanks for being here — feel free to message with thoughts, suggestions, or just to say hi.

Who is Lilli?

A surgeon by background and also a professional coach.

This newsletter aims to share relevant, concise tips to help surgeons perform, and feel, better.

Thanks for being here — feel free to message with thoughts, suggestions, or just to say hi.

Disclaimer: This newsletter is provided for educational and informational purposes only and does not constitute medical advice or professional services. The information shared should not be used for diagnosing or treating any health conditions. For personalised medical advice, please consult with a licensed healthcare professional.

Rest and recovery for surgeons

Lilli Cooper’s no fluff newsletter.

Helping surgeons perform, and feel, better.

Lilli Cooper’s no fluff newsletter.

Helping surgeons perform, and feel, better.

Lilli Cooper’s no fluff newsletter.

Helping surgeons perform, and feel, better.

Rest and recovery for surgeons

Rest and recovery for surgeons

Rest and recovery for surgeons

Key insights:

Key insights:

Key insights:

More about this here:

More about this here:

More about this here:

Listen on the move

Listen on the move

Listen on the move

Wise words

Wise words

Wise words

Did you knowse...

Did youknowse...

Did you knowse...

Good thinking

Often the issue isn’t knowing what to do, but how to do it.

Good thinking

Often the issue isn’t knowing what to do, but how to do it.

Good thinking

Often the issue isn’t knowing what to do, but how to do it.

Rest and recovery for surgeons with TJ Power:

TJ Power is the lead neuroscientist at the DOSE Lab and the Sunday Times bestselling author of The DOSE Effect.

Rest and recovery for surgeons with TJ Power:

TJ Power is the lead neuroscientist at the DOSE Lab and the Sunday Times bestselling author of The DOSE Effect.

Rest and recovery for surgeons with TJ Power:

TJ Power is the lead neuroscientist at the DOSE Lab and the Sunday Times bestselling author of The DOSE Effect.

Featured resources

Non-Sleep Deep Rest audio:

Struggling with phone discipline?

Silence Not Your Thing?

Featured resources

Non-Sleep Deep Rest audio:

Struggling with phone discipline?

Silence Not Your Thing?

Featured resources

Non-Sleep Deep Rest audio:

Struggling with phone discipline?

Silence Not Your Thing?

Further reading

Further reading

Further reading

Low hanging fruit:

Do try this at home

Low hanging fruit:

Do try this at home

Low hanging fruit:

Do try this at home

Got 5 minutes?

Get outside for a

few minutes.

Got 5 minutes?

Get outside for a

few minutes.

Got 5 minutes?

Get outside for a

few minutes.

Optimising Performance for Surgeons course

Optimising Performance for Surgeons course

Optimising Performance for Surgeons course

The next newsletter will be about Mindfulness

The next newsletter will be about Mindfulness

The next newsletter will be about Mindfulness

Who is Lilli?

A surgeon by background and also a professional coach.

Who is Lilli?

A surgeon by background and also a professional coach.

Who is Lilli?

A surgeon by background and also a professional coach.

Mindfulness for surgeons

Did you
knowse...