Life Redesign Blog with Fred Cho

04/20/2025

I'm currently in Newfoundland for locum work, and I must say—it’s stunning. The locals describe it as “God’s country,” and honestly, I get it. Towering cliffs, ocean views, and some of the kindest people I’ve ever met.

After work, I fell into my routine – hunched over my laptop, watching YouTube, and replying to non-urgent emails. And then a thought hit me:

"What the heck am I doing?"

This was my first time in Newfoundland, and here I was wasting time cooped up in a hotel room.

I threw on a jacket and stepped outside.

The winter air was crisp. The streets were quiet. And above me? A sky full of stars.

Not one or two. There were hundreds sparkling in the night sky. And as my eyes adjusted, even more stars became visible.

Having only lived in big cities, it was like seeing the real night sky for the first time in my life.

I stood there in silence.

That walk reminded me of something important:

It's easy to default into routines that feel productive—but aren't meaningful.

We fill our time with tasks. Errands. Obligations.

But how often do we stop and ask: Is this how I want to spend my life?

Here are three simple ways to align your time with your values:

1) Schedule Your Non-Negotiables

Whether it's poor sleep, a headache, car issues, or zero motivation, you'd still show up to work.

We show up for our boss with remarkable resilience. And yet, we don't have the same commitment for ourselves. Think diet, exercise, mindfulness, and important relationships.

Maybe it’s journaling over a warm cup of coffee, taking a Sunday morning stroll, family game night, or curling up with a good book.

Whatever your non-negotiables are, they need to be scheduled first.

2) Say No To More Things

Are there things you're spending time on that no longer excite you? What about things that no longer align with your values?

Saying no more often creates space—more time, energy, and mental clarity. When something truly exciting comes along, you’ll be ready to go all in.

3) Break Away From Autopilot

Most of us repeat the same week over and over until the year is up.

There’s comfort in routine—but also a risk of staying stuck.

Shake things up:

- Take a sabbatical: Check out top insights from my one-month sabbatical

- Start a passion project: 4 essential mindsets to kickstart your passion project

- 2-day vacation to a new place each month

- Commit to something you've always wanted to try

Want to Live a More Intentional Life?

Spend just 5 minutes reflecting on your last month.

- Are you spending time on what matters most to you?

- What are you still doing that no longer excites you?

- What’s one small change you can make to realign your time with your values?

You don’t need to overhaul your life overnight.

Sometimes, all it takes is putting down the phone and looking up at the night sky.

Subscribe to my weekly newsletter:

www.fredhcho.com/ #/portal

Insights from my sabbatical:

https://www.fredhcho.com/top-4-insights-from-my-one-month-sabbatical/

It's easy to default into routines that feel productive—but aren't meaningful. How often do we stop and ask: Is this how I want to spend my life?

04/13/2025

According to Maslow, there is a hierarchy of needs that must be sequentially met for a fulfilled and happy life.

The more I study work satisfaction, the more I see its parallels with Maslow's hierarchy of needs.

To find lasting work satisfaction, basic needs (income, safe workplace) must be met before progressively higher needs (autonomy, mastery, and purpose).

Below is a pyramid of needs I created for work satisfaction. How close are you to the top?

1. Physiological Needs: The Foundation of Job Satisfaction
- Adequate income for basic needs
- Reasonable work schedule

2. Safety Needs: Feeling Secure in the Workplace
- Safe workplace
- Job security
- Work-life balance (parental leave, personal days, PTO)

3. Love and Belonging Needs: Building Positive Relationships
- Positive relationships with coworkers and boss
- Healthy workplace culture

4. Esteem Needs: Gaining Respect and Recognition
- Recognition for hard work and achievements
- A role that evolves with continued skills growth

5. Self-Actualization: Reaching Full Potential
- Autonomy means freedom over when, where, and how you work. Full ownership of work fuels creativity, motivation, and fulfillment.
- Lastly, the pinnacle of work happiness is finding a calling—being part of something bigger than ourselves and dedicating our work life to a deeply personal mission.

Unhappy at Work? Your Salary Isn't the Problem.

A famous study by Daniel Kahneman found that happiness increases with income but plateaus around $75,000 per year.

Do you feel a lack of control over your work?

If so, you need more autonomy – the freedom to choose when, where, and how your work is done.

If that sounds amazing to you, you're not alone. The desire to be self-directed is universal & the biggest reason why people start their own business.

Do you feel uninspired and stuck in the same routine?

Then you need growth.

Humans are hard-wired to crave progress – It's what lead to symphonies, skyscrapers, and spaceships.

Do you feel like your work lacks meaning?

It’s time to uncover your calling.

This is the most elusive component of job satisfaction, one that I am also struggling to discover for myself.

We want to be part of something bigger than ourselves. To dedicate our work life to a meaningful cause. To make a real positive impact on the world.

Maslow’s Hierarchy of Needs provides a powerful framework for understanding job satisfaction.

While basic needs are necessary and important, profound job satisfaction comes from highest-order needs such as autonomy and calling. Yet, most employers don’t design jobs to fulfill these higher-level needs.
That means it’s up to you to take control.

Whether that means creating more autonomy, seeking new challenges, or redefining your career path, the key to lasting job satisfaction is in your hands.

Click here for the full article:
www.fredhcho.com/understanding-job-satisfaction-through-maslows-hierarchy-of-needs
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04/06/2025

Many people struggle with saying no.

- Boss needs you to work the long weekend (again)

- A friend invites you to an event that doesn't interest you

- A family member asks you to run an errand last minute

We worry about letting others down.

However, every time you say yes to something you’re not excited about, you’re saying no to something else because your time is finite.

Whether it's lost time for self-care, passion projects, or something even more exciting in the future, there's always a trade-off every time you say yes.

Author and entrepreneur, Derek Sivers, said it best:

If it's not a hell yeah, it's a no.

Saying no more often creates free time, energy, and mental clarity. When something truly exciting comes along, you’ll be ready to go all in.

A person who says no isn't selfish; they're just managing their time. And when they finally say yes, you can trust that they will give you 100% effort.

If you find saying no difficult, say "I'll get back to you". Take the time to review your schedule and priorities before replying.

Think of how drained you felt when you tried to cram work, fitness, family, finances, and hobbies into same day.

Many people think they can "do it all" by being more efficient, only to end up with anxiety, longer to-do lists, and missing out on what truly matters to them.

Declutter your life.

Protect your time.

Say no more often.

For more similar ideas: https://www.fredhcho.com/ #/portal

Say no more often to requests that don't excite you, so you can be ready when something truly exciting comes your way.

03/30/2025

Below is a true story from The Magic of Thinking Big by David Schwartz:

Bob, a manufacturing plant boss, found one of his workers, Jim, drunk and causing a scene at work.

Instead of firing him on the spot, Bob personally drove Jim home. When Jim’s wife panicked, Bob reassured her: Jim’s job was safe.

Back at the factory, Bob addressed his team. “Jim will be back tomorrow. Be kind to him. He’s been a good worker for a long time, and we owe him another chance.”

By handling Jim’s mistake with compassion, he silently communicated a powerful message to all his employees:

"I see you as human first, worker second."

Jim never had another drinking incident, and Bob quickly forgot about it – But Jim didn’t.

Years later, when union negotiators arrived with unrealistic demands, Jim spoke up. “We’ve always gotten a fair deal from Bob. We don’t need outsiders.”

The union left, and the workers negotiated with Bob amicably, reaching a fair agreement.

This story, the author says, highlights a key lesson: true leadership isn’t about control — it’s about inspiring trust.

However, I took away a different lesson.

Bob’s decision to show kindness instead of judgment isn't just about helping Jim—it also shapes the kind of meaningful life Bob himself wishes to live.

A life of integrity, compassion, and genuine human connections will add meaning to Bob's life, way more than a large bank account would.

Life, when you distill it down, is really about your relationships with people around you.

That's why a meaningful life isn't built on achievements alone; it's built on the quiet moments of connections with coworkers, helping a friend in need, and small acts of kindness to others.

I thought of how this single act of kindness could have a lasting positive impact on Jim's life: gratitude towards his boss, fixing his drinking problem, renewed passion to be a better worker, and more.

I truly hope that one day I can have this kind of positive influence on someone's life.

The kindness you give today has a way of coming back—not always in direct ways, but in the form of deeper relationships, unexpected support, and a lasting sense of fulfillment.

What about you? What is an act of kindness you can do for someone in your life today?

For more ideas on work-life satisfaction, check out my weekly newsletter:

https://www.fredhcho.com/ #/portal

Bob, a manufacturing plant boss, found one of his workers, Jim, drunk and causing a scene at work. Instead of firing him on the spot, Bob personally drove Jim home.

03/23/2025

I kept the same job for years because I had a wonderful boss, amazing coworkers, and appreciative patients. Yet, I was unhappy.

There was a clear divide between my life and work.

Life was filled with things I loved – Sunday picnics with my wife, family time, traveling, etc... Then, there was work.

I wondered if I had chosen a wrong career for myself.

Then one day, a lucrative opportunity in Manitoba came up. "This is it," I thought. "I can work less and spend more time on passion projects, family, and travelling".

I was convinced that working less and living more would lead to my happiness.

Unexpectedly, I found a renewed sense of purpose and growth from rural Manitoba job:
1) Delivering eye care to people facing health inequities (especially Indigenous people) was deeply fulfilling.
2) Being the only eye clinic, my schedule was packed with sight-threatening emergencies. It forced me to grow – and I absolutely loved it.

I carried that spark back home to Ontario and quit my FT job. Since then, I've built a career I truly love. Some highlights include:

- Well-being talk to fellow eye doctors (New Brunswick Association of Optometrists)
- "Landing Your Dream Job" seminar panelist at Toronto Metropolitan University
- Work-life satisfaction blog

If you asked me, "Would you still work if you didn't need money?" my answer would be a resounding yes, because my work and life no longer feel like separate entities.

Key factors that helped me integrate my work and life are:
- Starting a portfolio career
- Autonomy over my work
- Building a personal brand via speaking/writing
- Ongoing growth in my optometry skills

I Wanted Less Work, More Life. Instead, I Got More Work and a Happier Life.

I thought I wanted less work to be happy. In hindsight, the real problem was a poor integration of my work and life.

If you feel a clear divide between your work and life like I did, you likely have the same problem too.

Perhaps you stay in place because you're unsure of what to do (like I did for years). Or maybe you're afraid of failing or pursuing the wrong goals.

But my year of radical change taught me a valuable lesson:

Clarity comes from action, not thought.

Reflect on small but meaningful ways to increase your job satisfaction. And then... take action!

I want to take a moment to express my sincere gratitude to two people who were integral to my career transformation:

Dr. Zheng – thank you for your trust and inviting me to join your Manitoba clinic. You and your team are doing incredible work, and I'm proud to call you my friend and colleague.
Sera – thank you for always inspiring me to be the best version of myself. Your support has never wavered despite frequent work travels keeping me away from home. I’m endlessly grateful to have you by my side. Love you always!

Do you feel a clear divide between your work and life? If so, you likely have the same problem I had.

03/16/2025

I know this sounds abstract and "out there", but it's a practical idea you can use today:

Pain vs. Suffering: What’s the Difference?

Pain is the natural discomfort that comes with life—interpersonal conflicts, physical pain, and setbacks. An unavoidable part of life.

Suffering, on the other hand, is how we interpret that pain. It’s the mental anguish we often add through catastrophizing, self-blame, spiraling thoughts, or playing the victim.

Simply put: pain is what happens; suffering is how we think.

Here are some examples:

- Pain: You get laid off.
Suffering: “My career will never recover from this.” (Catastrophizing)
- Pain: Your vacation flight is delayed.
Suffering: “Of course it had to be my flight. Luck is never on my side." (Playing the victim)
- Pain: You trip and hurt yourself
Suffering: "Why am I so careless? Now I just ruined my whole day." (Self-blame)

There’s an old parable I love about a farmer and his horse:

One day, the farmer’s horse runs away. His neighbor says, “Oh no, such bad luck!” The farmer simply replies, “We’ll see.”

A few days later, the horse returns, bringing a wild horse with it. The neighbor exclaims, “How wonderful!” The farmer again says, “We’ll see.”

Soon after, the farmer’s son tries to ride the wild horse and breaks his leg. The neighbor sighs, “What terrible luck.” The farmer, again, says, “We’ll see.”

A week later, soldiers come to the village, drafting all able-bodied young men for war—but the farmer’s son is spared due to his injury. “How lucky!” the neighbor says. The farmer just smiles, “We’ll see.”

The lesson? Most events in life are neither purely good nor bad. It’s how we frame them.

So next time you feel stressed, ask yourself, "Is this really as bad as it seems?"

To be clear, I'm not trying to undermine all suffering. Major sources of pain, such as losing a loved one, lead to suffering no matter what we try to tell ourselves. Grief, hardship, and adversity are real, and no mindset shift can change that.

Yet, only a handful of life events are truly life-changing, while the rest can be interpreted as either good or bad. It’s not that more good things happen to optimists and more bad things to pessimists—it all comes down to how you frame it in your mind.

By practicing this mindset shift on small frustrations — traffic, delays, inconveniences — we can maintain our well-being and build resilience for life's bigger challenges.

Subscribe to my weekly newsletter for more ideas on work-life satisfaction!

Pain in life is inevitable; suffering is largely your choice. Knowing the difference helps you cultivate resilience against life's many challenges.

03/09/2025

Edward is a long-time family friend I've known since childhood. Always brimming with new passions and ideas, he's one of my favourite people to have deep conversations with.

During our most recent dinner, he asked:

"If you could choose a word for this year, what would it be?"

Edward picks a word at the start of each year – like a new year's resolution but simpler. A word he can remember to guide his actions and thoughts throughout the year.

After years of hard work, he chose his word for 2024: "Indulge".

He travelled to new places, prioritized time with loved ones, and committed funds to start his passion project (a clothing business).

For 2025? He quit his job to run his family business full-time. His word: "Focus".

When asked how it's going, he said: "It's a lot of learning, but I love my work. Lately, I've been hooked on finding creative ways to strengthen our brand."

Whenever he feels overwhelmed by his work, he remembers his word–focus–to stay on track.

His word became his north star.

The way I see it, his indulge year gave him the reset he needed to fully focus on running his family business the following year.

The word I chose for 2025 is "Abundance" because I want to embrace an "abundance mindset":

- Be grateful for what I already have rather than what's lacking

- Say 'no' more often – opportunities will keep coming

- Be more generous with my time, knowledge, and resources

💡 What about you? What is your "compass word" for this year?

Self-reflection is powerful. It helps you see what’s working—and what’s missing in your life.

Choosing a word as your north star is a simple yet effective way of keeping yourself aligned.

Big Thanks to Edward Moon for inspiring the ideas in this article. You have a rare mix of intelligence, passion, and purpose, and you always leave me feeling energized and inspired.

I can't wait to see all the great things you'll accomplish. Keep doing your thing!

Forget new years resolutions. Choosing a word as your north star is a simple yet effective way of keeping yourself aligned.

03/02/2025

As a locum optometrist, I work in many different clinics and meet new coworkers all the time.

One day, when a staff handed me a patient file, I casually said, "Thanks, Michelle."

She was visibly surprised. "Oh my god, you know my name??"

"Of course! I know all your names," I replied.

Michelle told me she only works once a week, so she didn't think I'd remember her name after just one day of working together. We had a pleasant chat and I went on to have a positive day at work.

What Michelle didn't know is that I'm actually bad at remembering names.

That's why I secretly jot names down in a digital note whenever I work at a new office. Before each shift, I review this note until I've committed their names to memory.

Another simple way I connect with new coworkers is by sharing snacks from local shops. A quick five-minute break over delicious baked goods sparks conversation, team bonding, and good vibes.

Finding small ways to connect with my coworkers created good vibes for the whole team, making the work day more enjoyable.

When you strengthen your bonds with staff, the entire team's job satisfaction increases – including yours!

According to research, how well you integrate work and life predicts your job happiness.

One of the easiest ways? Build connections with your coworkers.

When you enjoy the people around you, work can actually give you energy rather than drain it. But if your workplace constantly wears you down, it’s hard to feel happy in your job.

Finding job satisfaction doesn't have to mean drastic changes like quitting your job (which is what I did 😂).

Job happiness depends on multiple factors – many of which can be tweaked easily.

Subscribe to my free weekly newsletter for more ideas!

As a locum optometrist, I work in many different clinics and meet new coworkers all the time. One day, when a staff handed me a patient file, I casually said, "Thanks, Michelle." She was visibly surprised. "Oh my god, you know my name??" "Of course! I know all your names,

02/23/2025

I was recently invited to be a panelist for Toronto Metropolitan University's "Land Your Dream Job" seminar for biomedical science students. I got to connect with many students & it brought back fond memories of my undergraduate years.

Below are 3 insights I shared about choosing the right career:

1) Do NOT Fixate On Specific Jobs (Doctors, Lawyers, etc)

As a science student, it can feel like becoming a healthcare professional is the only option. Being a professional comes with prestige, respect, and financial security. Yet, I know of many doctors who are unhappy with their careers (I was one of them!).

Is the ultimate goal just a fancy job title or is it lasting work satisfaction and happiness?

Numerous research has found that specific jobs don't correlate with job satisfaction – there are happy janitors and unhappy lawyers.

So what does lead to job happiness? Studies suggest it's how well you can "integrate" work and life. Here are some examples:
- Creating a work environment you love
- Building a portfolio career
- Aligning your work with personal values
- Finding a sense of purpose
- Fostering good connections with coworkers

Your work and life shouldn't feel like completely separate entities.

2) Do NOT Follow Your Passion

During a Q&A, one student said:
"Some of my peers have found their calling, but I don't know what I want to do. I feel lost."

***Click below to read the full article

I was invited to be a panelist for Toronto Metropolitan University's "Land Your Dream Job" seminar. Below are the 3 insights I shared with them.

02/16/2025

Is your subjective definition of financial security holding you back from living your best life?

02/10/2025

If you're stressed or worried, read this short quote:

Unknown Cause, No Treatment, You Might Get Better in Three Years. This is what my neurologist concluded in 2021 when I came down with a severe illness.

02/02/2025

After leaving my stable job last year, I took December off. Here are the top 4 insights I gained during my "sabbatical".

After leaving my stable job last year, I took December off. Here are the top 4 insights from my long break.