Dr. Kenney’s Friday 5 Spot
On Fridays, I like to share experiences from my week—both with patients and in my personal life—that have left a meaningful impact. My hope is that these reflections offer you something of value, a bit of insight or encouragement that resonates with your own journey and inspires you in some way.
A good reminder. Most days after my workouts, I’ll run a few miles around my neighborhood at a pace that feels familiar and manageable. This week, early on one of those runs, I realized I was moving at my usual speed without really challenging myself. I decided to push the pace just a bit, and by the end, I’d run over a minute faster per mile than I normally do on that same route. The effort wasn’t drastic, but the result was eye-opening. It reminded me that when we stop pressing ourselves, we quickly forget what we’re capable of achieving.
Routines and processes are powerful tools for progress, but they were never meant to become ceilings. If they aren’t challenged periodically, they quietly turn into comfort zones that limit growth. Pushing the pace doesn’t mean every attempt has to produce your best result ever; sometimes it’s simply aiming to be 5–10% better than yesterday. Those small, intentional increases in effort compound over time, keeping us focused, hungry, and engaged. Just like in running, progress in life and work requires moments where we choose to push a little harder, so complacency cannot set in.
A recent interaction. Recently, I spoke with a high-level professional who is adding an entirely new division to his business. After explaining the scope of the project, he said, “It’s moving a lot faster than I thought it would.” I told him that was my favorite part of the story. Too often, we overthink opportunities to the point that we talk ourselves out of taking the first step. We analyze every variable, imagine every obstacle, and often lose the nerve to begin. Momentum is created not by perfect planning, but by action. Jumping in, starting the process, and solving problems as they arise is often the most effective path forward.
Whether you’re starting a business, improving a challenging situation, or making a personal change, progress is always a process that requires movement. The simplest and most critical step is to begin. That first move gets you in the game, where learning, adjusting, and building clarity can occur. At times, things may feel overwhelming because they are happening quickly. That is not a sign to slow down but rather proof that growth is occurring. Opportunities tend to reveal themselves once you’re in motion. If there’s something in your heart that you want to pursue, go for it. You won’t feel fully ready, because no one ever does. Start anyway and allow yourself to grow into the person capable of achieving it.
Something I believe. Tough coaching is often misunderstood. Most athletes will tell you it’s not enjoyable when a coach is demanding or gets in their face, yet those same athletes will also admit that the toughest coaches are usually the ones who see the most potential in them. A coach who pushes you isn’t trying to be unkind; they’re trying to pull more out of you. When a coach stops correcting or challenging you, it’s rarely about being nice; it’s often because they no longer believe there’s much more to develop. That same principle applies far beyond sports and to everyday life.
If you truly want to improve, achieve more, or reach a higher level, tough coaching is unavoidable. Some of it may come from mentors, peers, or leaders, but most of it must be derived from within. We must be willing to hold ourselves to higher standards, refuse to make excuses, stay consistent, and work relentlessly even when it’s uncomfortable. The process won’t always feel good, but it will make us better. Often, the people we resist most in the moment because of their honesty and high expectations are the very ones who help unlock our potential. Applying that same level of accountability and discipline to our own habits and behaviors may be the most powerful coaching we ever receive.
An important concept. I had a few conversations this week about New Year’s resolutions. In each case, I was asked my opinion why so many people struggle to maintain the new habits they commit to at the start of the year. My answer was that it usually comes down to two key factors. The first is the absence of a strong “why.” For any goal to take hold, you must care deeply enough that you’re willing to push through the inevitable challenges and resistance. When you are truly determined, you’ll find a way to succeed. If you’re merely interested, you’ll find an excuse.
The second reason most resolutions fail is comfort. Hitting the snooze button, skipping a workout after a long day, or choosing short-term entertainment over meaningful effort are small decisions that quietly derail progress. Growth requires discomfort, especially in the early stages. If you genuinely want to make a change, get clear on why it matters to you, then create non-negotiable action steps you commit to regardless of how you feel that day. Consistency, not motivation, is what ultimately turns resolutions into results.
Some quotes I Love.
“If you can’t take pressure, you’re not a diamond.” – Eric Thomas
“A habit missed once is a mistake. A habit missed twice is the start of a new habit. Never miss two days in a row” – James Clear