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.
Something I find useful. One thing that I feel is crucial to understand is the simple physiology behind hesitation and procrastination. Our minds are wired to protect us from discomfort, so even when we’ve made a plan or promise, we can become tempted by the easier path. That instinct might keep us safe in certain scenarios, but it doesn’t help us grow, improve, or break through personal barriers. Recognizing this inherent tendency allows us to approach those moments of hesitation differently. Instead of seeing them as signs to back off, we can view them as opportunities to strengthen discipline, build resilience, and move closer to the goals that matter most.
To apply this, I use a twofold approach. First, I remind myself that the very task I’m resisting is often the most important battle in front of me. Avoiding discomfort today only trains my mind to avoid something bigger tomorrow, while choosing the challenging thing reinforces that I can meet adversity head-on. Second, I reduce the number of options I allow myself. I don’t hit the snooze button, extend deadlines, or decrease with the standards I’ve set. The fewer escape routes I give myself, the easier it becomes to follow through. Simplifying my choices creates an environment where discipline thrives and progress can follow.
Something I believe. In the military, there’s a concept called “getting off the X.” It means recognizing when you’re in a position of disadvantage where the enemy has the upper hand and then moving away before the situation worsens. Soldiers are trained to avoid terrain or circumstances where they’d become exposed, vulnerable, or outmatched. Instead, they are taught to seek positions where their strengths can be maximized while shrinking their risks. This may be a battlefield tactic but it’s also a powerful life strategy.
In everyday life, “getting off the X” simply means staying away from the people, habits, and environments that pull us in the wrong direction. For each of us, the X looks different. It may be substances, unhealthy attention-seeking, escapism, old patterns, or anything that leads us downhill fast. These things often appear harmless or tempting initially, but quickly erode discipline, clarity, and progress. Choosing to pursue healthier habits, supportive relationships, and constructive outlets is how we reclaim our advantage. Just like on the battlefield, avoiding the X brings us where we are stronger, more grounded, and far more capable. When we understand where and how we are at our weakest, we are better able to choose actions and environments that keep us safe and aligned with our goals.
An important concept. There’s a simple but powerful concept often repeated in sports: “the best ability is availability.” In other words, your talent only matters if you’re able to show up and use it when it counts. Athletes who are consistently sidelined by injuries or distractions, no matter how skilled, will struggle to contribute. Meanwhile, those who are reliable, steady, and consistently engaged become invaluable. This same premise is true in everyday life.
Whether in relationships, work, or personal goals, consistency is what builds trust and creates impact. A parent who stays steadily engaged shapes a child’s life far more than one who is intermittently present. A co-worker who shows up on time, supports others, and maintains steady habits quickly becomes indispensable. Staying “available” in life requires intention, effective routines, caring for our physical and mental health, and cultivating habits that allow us to give our best. For me, the way I eat, recover, think, train, and structure my days is about ensuring that I can show up effectively for the people and pursuits that matter most to me. Our ability to be present, dependable, and prepared is one of the greatest assets we can offer.
A great reminder. Recently, my two youngest children switched schools, and while they adapted socially, they were frustrated academically. At first, I reassured them, reminding them how smart they were and to be patient. But as their frustration continued, it became clear that what they needed from me wasn’t more kind words, it was guidance. Thus, I began spending an hour each morning teaching them myself, and within days their confidence grew, and their skills began to rapidly catch up. This has reminded me of an important truth: cheerleaders are great, but what we often need most is a coach.
Encouragement feels good but rarely creates change. Most of us already know when we’re doing well but often struggle when things are going poorly. What we truly need during these challenging moments is someone willing to guide us, challenge us, and equip us to improve. That guidance might come as honest feedback, clearer instruction, or a new way of approaching a problem. The people who help us grow aren’t the ones who simply tell us we’re great but tend to be the ones who give us tools to become better. My own approach is to start with support, but when the situation calls for it, I coach.
Some quotes I Love.
“Love begins by taking care of the closest ones—the ones at home” – Mother Teresa
“You must first become consistent before you can become exceptional.” – Alex Hormozi