How to take care of your health while you are busy setting new records of productivity – 3
In the first two parts of this series, we explored physical exercises and the art of restorative breaks. Part 1 focused on how to integrate static and dynamic stretches into a high-performance schedule, and Part 2 looked at how to rest without guilt or downtime regret.
Now, let’s talk about something you’re probably doing right now — sitting.
The Hidden Enemy in Your Workspace
We sit to work. We sit to eat. We sit to relax. And that’s the problem — we’re sitting too much. Dr. James A. Levine, a physician and researcher from the Mayo Clinic’s research shows that modern humans are sitting for over 13 hours a day, and it’s silently damaging our health.
Sitting for long periods:
- Slows metabolism
- Increases risk of heart disease and diabetes
- Even shortens lifespan
And worst of all? You can’t exercise your way out of it. One hour in the gym can’t undo 10 hours in the chair.
Movement as a Mindset
The real antidote, according to Dr. Levine, is NEAT — Non-Exercise Activity Thermogenesis — the small movements we do all day: pacing during calls or walking to a colleague’s desk. These micro-movements add up to better health and sharper focus. You’re not just burning calories — you’re keeping your body’s systems alert and oxygen flowing.
💡 Usable Idea #1: Post-meal Walks
One of the most powerful yet underestimated NEAT activities is taking a slow 15-minute walk — around 1 mph — after each meal: breakfast, lunch, or dinner. This simple act helps your body process the post-meal blood sugar spike more efficiently. Instead of forcing your system to work overtime while you’re sedentary, you’re matching energy output with intake — easing the metabolic load and promoting better glucose control.
💡 Usable Idea #2: Reclaiming 2 Hours and 15 Minutes at Work
Dr. Levine’s experiments showed that office workers could gain up to 2 hours and 15 minutes of walking a day by making small, strategic changes.
Here are practical ways to sneak movement into your day:
- Stand up and pace while on the phone
- Hold walk-and-talk meetings
- Move your chair to encourage standing
- Sit on a stability ball
- Use a mini-stepper in conference rooms
- Relocate trash cans and printers farther away
- Keep hand weights at your desk
💡 Usable Idea #3: NEAT Boosters for Work-from-Home Professionals
One of the best work-from-home NEAT boosters is an under-desk cycle or elliptical. It allows you to pedal gently as you attend meetings, write emails, or brainstorm. Since there’s no dress code or office decorum to hold you back, you can use it as often as you like.
If you work from home, you actually have a golden opportunity — no awkward stares, no workplace restrictions. You can move freely, experiment, and even invest in tools to keep your body in motion while staying productive.
What to look for when buying one:
- Smooth and quiet operation (essential for calls and concentration)
- Clear area under the desk: Make sure the floor space under your desk allows for natural pedaling motion without obstruction. This means accommodating the full dimensions of the machine — length, height, and width — and confirming there’s enough clearance for your legs to move comfortably. Don’t rely on product photos or assumptions; physically measure the space under your desk to ensure a good fit.
- Prefer an elliptical if you have less vertical clearance than a cycle.
- Opt for a portable model with a handle and wheels, so you can easily move it for cleaning or relocate it to the TV room. This way, you can sneak in some exercise while enjoying your favorite show — with far less guilt.
Popular brands from my study:
- Cubii (known for whisper-quiet operation)
- DeskCycle (good for taller desks and strong resistance options)
Remember the purpose behind using these machines: they’re not meant for building muscle or high-intensity workouts. They exist to support NEAT — gentle, consistent movement throughout your day. It’s not about pushing your limits, but about staying subtly active while you work.
Plan Your Escape from the Chair
Bringing NEAT into your daily rhythm requires intentional design. Take time to reflect on how you spend your hours at work and at home — and redesign your environment and habits to include movement in as many touchpoints as possible.
Credits:
This post incorporates insights inspired by Dr. James A. Levine’s book Get Up: Why Your Chair Is Killing You and What You Can Do About It — a thought-provoking read that sheds light on the silent risks of our sedentary lives.
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Get Up!: Why Your Chair is Killing You and What You Can Do About It by James A. Levine
Get Up!: Why Your Chair is Killing You and What You Can Do About It by James A. Levine
My rating: 3 of 5 stars
We all know that sitting too much is bad—but few of us do anything about it. The first wake-up call for me came from a powerful video by Marcus Rothkranz. It was intense—but this book seems to have been the final nail in the coffin… or should I say, the chair… of my sitting habit.
Dr. James Levine, a leading researcher at the Mayo Clinic, moves the conversation from awareness to action. His writing is grounded in decades of research, and he draws from countless experiments, stories, and insights into how modern life quietly trains us into “chairaholics.”
The chapter on how even “play” has been taken over by the chair thanks to screen addiction was both funny and frightening.
The key concept in teh book is about NEAT (Non-Exercise Activity Thermogenesis)—the energy we spend doing everything other than deliberate exercise. It’s the difference between folding laundry and watching TV, walking after meals or scrolling through your phone. Levine makes a compelling case that NEAT—not gym time—is what keeps active people healthy and happy.
The encouraging part? The transformation begins with a single step—literally. A chair-bound brain can rewire itself into a walking brain in just three weeks. Through the lens of cue, response, and reward, Levine helps individuals and organizations break free from chronic sitting. He also acknowledges that everyone’s approach—what he calls a personalotype—will be unique.
Highly recommended for anyone who wants to stay productive—without letting their health pay the price—and for those leading workplace well-being initiatives in their organizations.
From Resolutions to Real Actions: A Mid-Year Wake-Up Call
A few days ago, my brother called me, wanting to postpone our weekend meeting — something we call बौद्धिक — an intellectual discussion the three of us brothers have been doing regularly around topics of shared interest. He had an important presentation at a conference, and suddenly—only one day was left to prepare. He said something we’ve all felt at some point, “It was 24×7 in my mind that I have to prepare. But I was just too busy—so I thought, afternoon… then evening… then tomorrow morning… and now, just one day is left!”
I told him what I always say, to him and to anyone in this situation, “Having something in mind isn’t enough. You have to break it down into small, doable tasks—and pick them up one at a time, by watching for the right pocket of time, among the available ones”. This is so critical that I tweaked an old adage: No pain, no gain to –
No plan, no gain
Very similar phenomena happen with medium to large projects in our lives — and also with the New Year’s resolutions we take up. Look at this funny picture I received as a WhatsApp forward on 30th June — the mid-year mark. Funny? Yes. True? Sadly, also yes.
Yes, goals evolve. Yes, clarity improves with time. But if we keep tweaking our resolutions so much that the spirit is lost—what’s the point?
Your New Year resolutions weren’t random whims. They were rooted in hope, ambition, and self-belief. If something no longer feels relevant—drop it. But if it still matters to you, don’t downgrade it. Don’t quietly give up on it.
You don’t need to feel guilty. You need a fresh plan. Instead of letting those goals collect dust, revisit your list.
Let’s take an example. Say your resolution was to “Start a business.” Sounds exciting—but also overwhelming. Here’s how you could break it down into doable steps:
- Clarify the idea – What problem will your business solve? Jot it down in one sentence.
- Research the market – Identify existing players, gaps, and demand.
- Talk to 3 people – Get feedback from peers or potential customers.
- Sketch a simple plan – Even one page is enough to get moving.
- Block time – Schedule 2 focused hours every weekend.
- Register a domain – Reserve your business name online.
- Set up a separate bank account – Keeps money matters clean from day one.
Notice how this turns an ambitious resolution into a clear, manageable path? That’s the power of breaking it down.
Redraw your mind map—or make one if you didn’t. Break your goals into small, clear, doable actions. Pick one. Start there. Your resolutions were goals—not actions, so you need to break them down to actions. The work breakdown is where real progress begins. Are you looking for a little more hand-holding? Read here.
So here’s your wake-up call: Do it. Or redo it. But make sure you have a real plan — not just a noble thought floating in your mind. Let July be your fresh January. Your goals deserve that much.
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(Originally published in Times of India on July 05, 2025)
From Helmets to Mind Maps: Reclaiming Focus in a Distracted World
“Perhaps the most difficult thing that a human being is called upon to face is long, concentrated thinking.” – Hugo Gernsback, inventor and science fiction pioneer, writing in the 1920s
…And that hasn’t changed.
Whether you’re a software developer designing a complex system, a UX designer crafting a seamless experience, an artist conceptualizing your next piece, or a blogger crafting this post (me 😊) — focused thinking remains the backbone of meaningful work.
To protect that focus, Gernsback invented The Isolator in 1925 — a strange helmet that blocked sound, light, and even oxygen to help the wearer concentrate. Fascinating? Yes. Practical? Not quite.
But do we have something better today? Fortunately, yes. Especially when you’re trying to break down a complex project, plan meaningful actions, and bring your full focus to the task at hand — there’s a tool that rises to the occasion.
That tool is the Mind Map — practical, visual, and surprisingly powerful.
Popularized by Tony Buzan, the Mind Map was designed to tap into memory, creativity, and understanding. But one thing it definitely delivers is focus. Its true usefulness lies in the mindfulness required to create it. You can’t Mind Map on autopilot. It compels you to slow down, make connections, and visualize the bigger picture — making it a surprisingly effective way to brainstorm and shape a clear, actionable plan for your projects.
It’s like a thought processor — taking in your jumbled ideas and outputting a structured, prioritized list of actionable tasks.
🛠️ How Mind Maps Help
👉 Deconstruct complex projects into manageable parts
👉 Clarify each step on the path to achieving your goals — main or minor
👉 Channel your full attention where and when it matters most
👉 Generate a focused to-do list with clearly defined, actionable tasks
And when it comes to action planning, the Mind Map naturally encourages what Nobel laureate Daniel Kahneman called slow thinking — the deliberate, focused, and reflective kind of thought that leads to better decisions and clearer outcomes.
A little while back, I was reinvited to a podcast by Prina Shah on the topic of why the time-blocking method doesn’t work for many people. I had to create content for my talk — and what else would I do but start with a mind map? As the mind map evolved, so did my content. It became richer, more structured, and clearer. In the end, I delivered the episode with confidence — thanks to the clarity the mind mapping process brought me. This is how the mind map looked like:
In a world that demands speed, mind mapping invites you to pause — not to delay, but to think clearly before you move. And sometimes, that’s all the difference between scatter and strategy.
Try it for your next project — especially one of those tough nuts you’ve been avoiding. See what happens when you give your brain the structure it craves.
Feel butterflies in your stomach — think mind map! Coincidentally, my favorite mind map App uses a butterfly icon, as if it knows the real punch a mind map packs.
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(Originally published in Times of India on May 24, 2025)
The Role of Memory techniques in Personal Productivity
There’s a curious story about someone trying to remember their to-do list using mnemonic techniques such as memory palaces. On face of it, it may look like some solution, but to me it’s far removed from day-to-day practicality. The story appears in Moonwalking with Einstein, a thought-provoking book that explores the nature of memory and how it plays a role from showmanship in memory championships to cognitive expertise in chess and chicken sexing.
A to-do list is a beast that changes shape faster than an amoeba. Trying to manage it entirely in memory can become mentally exhausting—often requiring more effort than completing the tasks themselves.
So, do mnemonics have a place in personal productivity? The answer is yes—but their strength lies in more stable, contextual areas.
1. Aiding the Recall of Stable Frameworks
Some mnemonics have become so ingrained in our thinking that we forget they’re memory tools at all. Consider “5Ws and 1H”—Who, What, When, Where, Why, and How. This simple framework helps structure writing, problem-solving, and meeting agendas.
But mnemonics don’t need to be universal. Many of the most useful ones are personal.
When I read Grady Booch’s book on Object-Oriented Design some 25 years ago, I created two mnemonics to remember the key concepts of the object model: HEMA (as in Hema Malini) and TCP (as in TCP/IP). I may have done it grudgingly—but to this day, I still recall them. That’s the staying power of a well-anchored mnemonic.
Even outside of work, mnemonics help bring structure to routine actions. Before heading out for table tennis, I mentally tick off “3 whites”—a personal shorthand for packing three essential white items. For swimming, I’ve organized the dozen items I need into four easy-to-remember triads:
- Dry clean clothes
- Swimming gear
- What I’m wearing
- General essentials
Such mental routines save time and reduce the likelihood of forgetting something important. Without them, you often end up with those familiar “oops” moments.
2. Structuring Thought Flow in Speaking
Mnemonics also play a valuable role in communication—especially when speaking without slides or notes.
One reference in Moonwalking with Einstein that particularly caught my attention was from De Oratore by Cicero. He advised speakers to place vivid mental images at specific “loci” (locations) in a familiar imagined space—a technique now known as the memory palace. Each image corresponds to a key point in the speech. As the speaker mentally moves through the space, the images act as cues to guide the flow of delivery.
In casual settings, a small cue card may suffice. But in formal environments—where the audience’s eyes are on you—glancing away to check notes can be distracting. A mnemonic-based structure, on the other hand, stays quietly in the background. It helps the speaker maintain fluency and presence without breaking connection.
Mnemonics are not an all-purpose solution to productivity. They won’t manage your task list or handle shifting priorities. But they do support the recall of stable, high-value information and provide structure in contexts where clarity, fluidity, and confidence matter.
Whether you’re packing for a workout, preparing for a talk, or organizing mental models from your field—mnemonics help you remember what’s worth remembering.
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(Originally published in Times of India on May 09, 2025)
Why AI Isn’t Replacing Us—It’s Preparing Us
Concerns about AI are everywhere today—fear of losing jobs, fear of losing creativity, and fear of becoming irrelevant. I often hear this question from friends, colleagues, and clients, and somehow I stay calm and assure them that nothing catastrophic will happen. These feelings are natural whenever a new, powerful technology emerges. But if history teaches us anything, it’s this: we adapt, and often emerge stronger.
Every major leap in technology has sparked a wave of uncertainty. Yet over time, these innovations have not only helped us survive—they’ve expanded our productivity, creativity, and potential.
Take the printing press.
Before Gutenberg’s invention of the movable type printing press in 1440, books existed, but they were few, expensive, and largely inaccessible to the common people. In those times, the ability to memorize long texts or read quickly was a genuine superpower, giving individuals an edge in courts, classrooms, and communities. However, Gutenberg’s innovation changed everything. As printed books became widespread, the advantage of memory and oral recitation began to fade. The focus shifted from retention to interpretation, from rote learning to critical thinking. Knowledge, once the preserve of scholars and scribes, began to spread to broader segments of society. Literacy rates soared, and a new kind of intelligence—rooted in analysis, reflection, and independent thought—began to shape the modern world. One can imagine that people at the time must have worried: would the new generation lose the powerful skill of memorization? Would something vital be lost? Yet history shows that something even greater emerged in its place. And what do we think about it now? We are undoubtedly better off without the need for such intense memorization.
Let’s understand this phenomenon with simple example! The skill of looking up words in a dictionary may also fade in newer generations. But do we really mind? Probably not.
We’ve seen this same pattern in modern times too—with writing skills.
When spell checkers became common, those with impeccable spelling lost their edge—everyone was suddenly on par. The spotlight moved to writing and composition. Now, with generative AI, even composition is becoming commoditized. It’s no longer about how well you can write, but how effectively you can tell a story. Narration is the new differentiator.
Consider communication: long before telephones or emails, messages were carried by pigeon post—a marvel of its time. These trained birds connected cities and battlefields, delivering vital news across great distances. For centuries, this was considered state-of-the-art communication. Then came the telegraph, telephone, and eventually the internet—each innovation feared for the jobs it might displace, from messengers to switchboard operators. Yet, these technologies didn’t just replace older systems—they supported a massive expansion in communication and human productivity. Without them, the modern pace of life—from global business to emergency coordination—would be impossible.
What once served kings and generals—strategic updates carried over days by pigeons—has now become instantaneous. A simple push notification can summon a cab, confirm a trade, alert a hospital, or connect family members continents apart. The world now operates at the speed of light, not wings—and we don’t look back.
Another relatable example is banking. When ATMs were introduced, many tellers worried about losing their jobs. Yet today, ATMs and digital payments have enabled banking to reach everyone. Millions who might never have visited a branch now have bank accounts, save money, and make secure payments with ease. Imagine if every small transaction still required a branch visit—the system would have collapsed under the weight of demand. Instead, automation expanded access and convenience beyond what traditional methods could ever achieve.
Another powerful example is aviation. When auto-landing technology was introduced, pilots worried that automation might erode critical flying skills. Yet today, auto-landing systems are essential—allowing planes to land safely in poor visibility, manage dense air traffic, and maintain precision during long, demanding flights. Without these systems, the scale and safety of modern air travel would simply not be possible. Automation didn’t replace pilots—it made aviation safer, faster, and accessible to millions. And it freed pilots to focus on higher-order judgment, adapting dynamically to real-world conditions rather than getting trapped in mechanical control.
Now, generative AI is doing something similar in software coding.
Tasks that were once the hallmark of elite “10x (performant) programmers”—such as choosing optimal data structures, crafting elegant syntax, and meticulously covering edge cases—are now increasingly assisted or automated by intelligent tools. However, this shift does not diminish the role of the developer. Instead, it elevates the value to those who can define problems clearly, structure their thinking logically, and communicate their intent with precision—skills that remain distinctly human and irreplaceable.
The real breakthrough with AI is not just automation—it’s amplification. Developers, writers, researchers, and creators are now able to produce, build, and solve problems faster and more effectively. We are not becoming redundant; we are becoming more productive.
We see similar concerns in the world of art. As AI models create paintings, music, and literature, some fear that human creativity may be overshadowed. Yet history shows us that every new tool—from the camera to the synthesizer—was once seen as a threat, but ultimately became a collaborator. Artists adapted, expanded their reach, and explored new forms. AI can handle technique, but true artistry—the originality, vision, and emotional connection—remains deeply human.
When a great chef prepares a dish, you don’t expect her to wash vegetables and chop onions. You want her to focus on adjusting flavors, refining presentation, and dynamically adapting to the moment. Similarly, with AI handling repetitive groundwork, the human creator is freed to focus on higher-order thinking and deeper expression.
Another quiet revolution is unfolding with Web 3.0.
Simply put, Web 3.0 refers to a new phase of the internet built around decentralization—where people can exchange value, form agreements, and collaborate without relying on big intermediaries. Through technologies like blockchain and smart contracts, Web 3.0 is making it possible for trust, ownership, and transactions to happen directly between individuals.
Imagine renting a house, trading goods, or forming a partnership without banks, agents, or even big platforms in the middle—just secure, transparent code. While it may feel unsettling today, much like early online banking once did, Web 3.0 could eventually unlock entirely new kinds of relationships, businesses, and freedoms that we are only beginning to imagine.
These are not the only examples, of course. But they are probably enough to alleviate the fear and remind us that every wave of technological change has ultimately expanded human potential, not diminished it.
Just like Gutenberg’s press, these tools democratize access, amplify productivity, and redefine expertise.
This isn’t the end of craft—it’s the beginning of a new one. Instead of memorizing, we’re organizing. Instead of doing everything manually, we’re guiding systems. The essence of mastery is shifting from precision to perception.
And while it’s easy to feel anxious about what’s changing, let’s not forget what’s enduring: human insight, clarity of thought, and the ability to ask the right questions.
The tools may change. The spotlight may shift. But the pursuit of progress remains beautifully human.
It’s not just that we benefited from certain technologies in the past. It’s that these technologies prepared us to meet the future’s challenges. Who knows—this AI revolution may be making us ready for something even bigger that humanity will be called upon to achieve. Perhaps it is quietly preparing us for it even now.
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(Originally published in Times of India on April 25, 2025)