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Connection between Nature Elements and Water, Sleep, Meditation, Exercise & Nutritious Food/Diet

I strongly believe our bodies are made up with the five basic elements -  Water, Ground, Sky, Fire and Air

And we should always try to intact with these five elements for the better healthy life.

From my deep understanding about Water, Sleep, Meditation, Exercise & Food, I found that there is an inter-connection to the five nature elements

How to connect your body to the five nature elements?

This will give a glimpse on the five nature elements and their connection to the body. 
Little Savings

Please go through each nature element below, you want to add to your life.

First Basic Element - WATER :

It was late midnight, my roommate has been groaning with an abdominal pain. We immediately rushed him to the nearest hospital.

Doctors put him under observation for a night and confirmed there are stones in the kidney.

This was my first experience after joining in an IT industry.

The most ignored health concern in IT Individuals is

"Not Taking required amount of water per day"

After my roommate has been discharged from hospital, we posed different questions and collected precautions to be taken.

The only thing is "One Should Drink ample Amount of Water".

How to start?

So, a water bottle on your office desk is one way to remind all the time[of course most IT people do it]

But we often drink at the wrong time.

You can follow the timings as mentioned.


@7 AM - The whole night, the body doesn't fueled with water. So the first thing in the morning, we should hydrate the body.

@11 AM - The body takes 1.5 - 2 hrs to process the water intake and by 2 hrs it flushes the excess water.

It is recommend to take refil after 2 hrs.

And water before lunch is good than to drink while eating, as it slows the digestion.

@3 PM - By this time, the body consumes the energy and energy levels deplete by some extent. It is best choice to replenish it with water.

@7PM - This is the last sip in a day and one should stop drinking water post 7 PM.

Any water refill to your body post 7 PM would affect your sleep and it try to disturb the sleep by flushing the water.

Make it simple for triggering habits:

Although the cue of drinking water may be triggered many ways.

I tried the following ways.

Water Bottle on Desk : A reminder on the desk is the best way to trigger the habit of drinking water. There are other possible ways to trigger it.

Habit Stacking : I have 20-25 daily routines in a day, from morning walk to the book reading at night.

I have listed the routines in an order, so that you would not miss your routine.

For example, for drinking water, I stacked it immediately after brushing the teeth.

You can create your own habit stacks.

Reminder Apps:

There are many apps in both Android and iOS, I recommend "Water Reminder" App in Android.

There is no harm in using technology.


Above all, the consistency is the king for the habits and trigger points should be simple to execute.

Although till now we have discussed, about the when to take and how to remind about water intake.

There are concerns about the quantity to water to drink.

As recommended, one should take atleast 8 ounces glasses of water i.e, 2 litres (Practically between 2-3 litres based on your weight and other factors etc.,)

So, Target 0.25 litres on every sip or 2 glasses everytime.

Apart from kidney stones, you can also avoid Constipation & Urinary related infection problems if you take proper water intake per day.

How much water to drink depends on many factors. Lets find out how much you need?

The basic rule is "8 glasses of water to drink" per day.

However, the people who workout needs more water to the body.

And the weight of the body is another factor.

So, what happens if sufficient amount of water if not provided to the body.


This in-turn causes the less flow of water with blood to the brain and reduces the brain capacity.

The blood becomes so thick and puts pressure on your kidney and your urinate less.

And indirectly it causes the heart to struggle to pumps the blood.

How to find we are not drinking enough water?

Less Urination

Frequent Fatigues

Skin becomes Dry

Please go through the link to find how much water you should drink based on your body weight and daily workout.

You can also lose weight with water.

Second Basic Element - GROUND(Sleep) :

This element links to the sleep. In today's world, the most common health problem is "Sleep Deprivation".


As per the recent studies, when compared to our previous generations, we(millennial) are sleeping less than 2-3 hours than normal(avg of 5-6 hours only).

There may be numerous reasons.

👉Late night work hours
👉Too much work into the brain
👉No proper sleep schedule.

Finally, not knowing the importance of sleep.

My only goal is to know the importance about it and sharing some tips.


What is Sleep?

Sleep is having total of 4 stages.
Awake Sleep
Light Sleep
Deep Sleep
REM Sleep

This is one set of cycle and lasts for almost 1.5 hours(90 min).

For an average adult, there will be 4-5 cycles[This is minimum].

So, if you want a Good Sleep, one should sleep more than 6 - 7.5 hours[Min]

For the first 1-3 cycles, the brain stays more in deep sleep and from 4-5 cycles, brain lasts more in REM.

But the better results will come when an individual lasts more in Deep Sleep & REM.
This is where the brain starts real work.

Deep Sleep:
Body Promotes Muscle Repair.
Growth Hormone is released
Tissue Growth and Cell Repair occurs
Brain flushes waste

Dreams occur and problem solving.


What will affect your sleep?

Do you know, the sleep will induce based on the light exposure on the Retina of eye.

In day, the light will activate the brain cells and reduces melatonin hormone secretion and will awake all the neuron cells.

In the same way, the light receives in low during night, and hence the melatonin hormone will be produced more and inturn our whole body get ready to sleep.

This is called Circadian Rhythm.

But we(millineals), makes an alibi of sun(light exposure) by 

* Using mobiles at night
* Too much of bright lights in home(during nights)
* Late night works etc.,

For a better sleep, avoid these.


What is the ideal time for sleep?

I remember, while I was a kid, we(whole family) slept by 9 PM. But in today's time, we are sleeping in between 10 PM-12AM.

The things have changed now and type of job, we do, also has changed.

If you can sleep by 9PM, it is good, but if not, let's align to the present situation.

Start your sleeping by 10 PM atleast. This will give ample time to the body to the day light exposure.

Suppose, if we start sleep from 12PM, any disturbance or awakeness after 6 AM, will spoil your sleep and will have only 6 hours before the day light, which causes to unable to meet 8 hours sleep[day light will inhibit to sleep back as by the time day light detects by retina, the melatonin hormone stops producing]

Made a Mandate yourself that will sleep by 10 PM.


How to get ready for sleep?

Follow these tips for a sleep induction

Dim your lights by 9 PM:
Sleep is not instant one. When you close eyes, you will get sleep.
It is a four stage process.

Make your environment ready, atleast 1 hour before your bed time.

Avoid to expose the mobile screens:
Mobile is an horrible addiction to the human kind. We feel happy by swiping up the posts.

But we are blocking the secretion of Melatonin hormone by the body, by exposing your eyes to the mobile.

Technically, the blue light emits tampers the eye as a day light and sleep hormone will not be produced.

Don’t take heavy amount of water before sleep:
Any disturbance in the mid of the sleep, body need to start the 4 stages of cycle again.

A heavy water intake, will disturb the sleep and there will be an urge in the mid night to flush out the extra water by the body.


I found myself in the sleep defaulter list for every week of last month.

There could be many reasons...

No barrier between Family or work life post covid, proper place for sleep, with little kids..... etc.,

But, during the first half of the month, I missed 67% of the days, but in the next half, it is 33% only.

So, I improved a lot in sleeping.

But why we need to sleep?
After following a few TED talks of Matt Walker, who is a sleep scientist, the whole perception towards sleep has changed[You can find the answer in his talks].

WFH made us to put into many complications. Many have been stressed out.

Did you face these problems recently?
* Too many dreams about office work
* Frequent headaches
* Dry eyes/black circles/drowsiness

So, it is the time to know more about the importance of sleep and take care of your health.

I am trying to come out of this, And so, I want others to come out of this & make them sleep better.

What are the foods that helps in good sleep?

Do you know if you eat certain foods will help you get sleep.

One example of it, in those olden days, people used to drink milk at nights.

Actually, diary products at night will help to secrete the sleep hormone.

Almonds is one of the best sleep hormone producing food.

White rice: High rich carbos help to induce the good sleep.

A light food at night will help to put less strain on gut.

Banana: This is another best food and readily available for everyone.

What are the foods to avoid at night for a better sleep?

Caffeine : The most common mistake most people do, taking a caffeine at the evening.

The effect of caffeine will lasts more than 6 hours.

For a good sleep, you should stop your caffeine intake by 3 PM.

Alcohol: There is a myth that alcohol will help to get a good sleep, but this is the most dangerous sleep disturber.

During the deep sleep, the brain waves will be long and very slow.

But with an alcohol body, the brain waves will be short and very fast, which disturbs the sleep at frequent intervals.

High Fat Foods: We enjoy taking the Biryani at night, but both the body and brain struggles alot to digest the fat food and disturbs the sleep.

Chocolate/Ice Cream: It may be a good cinematic shot in movies, eating ice-cream or chocolates at night, but both these will disturbs the sleep.

The chocolate will activates the brain cells and good to eat in the morning only.

Why do we need to sleep?

And So, why we need to struggle for a good sleep?

There were major studies in the countries like US/UK on the Alzheimer's disease[Memory problem].

The memory problem relates to both sleep and age.

As age increases, it is common to have a less sleep.

But with the less sleep in mid ages, leads to brain malfunctions and memory problems.

Only during sleep, the brain do
Memory consolidation,
Repairs the brain cells,
Increase the memory,
Improves productivity & problem solving,
Improves immune system etc.,

It is not about only quantity of 8 hours sleep but about also quality of sleep.

So, it is important to log 8 hours of sleep daily as important you log your office work hours.

Balance your 8 hours sleep and 8 hours of work.

Which direction is best to sleep?

Most people would have hear the story of Vinayaka.

When the Lord Shiva sent his troops, to find anybody who sleeps in the direction of North.

But the troops didn’t find anyone. In the return way, they found one elephant lying in the North.

So, they bought the Elephant head and fixed to Vinayagar.

The take away from here is why Lord Shiva asked troops to bring the head who is sleeping in the direction of North?
Actually, the one who sleeps in the direction of North is Nearly Dead One.

So, why a person should not slept in the direction of North?

Two Main Reasons,
The conflict of earth's Magnetic Field with body's Magnetic field.
The Accumulation of Iron into the head.

Even the human body will have a Magnetic North Pole on the head side and South pole towards the toes.

When a person lies in the same direction to earth's magnetic poles, the conflict occurs[Same poles repel each other].

And it affects the neuron cells in the brain.

The other reason, the earth's north pole attracts the iron content present in the human body and drives towards the direction of head and accumulates there.

So, the person who sleeps in the north direction leads to the health problems and sick.

So, which direction we should sleep?
It should be opposite to the earth's magnetic field. That is head to the South.

Even in vasthu shasthra, the cot's head should be placed towards South and so, the person also lies towards South.

Which side is best to sleep?

As important on which direction to sleep, it is also important to sleep on which side to sleep.

Out of 4 possible side ways to sleep,

If you have digestion problem, don’t sleep on your back. It causes heart burn.

For pregnant women, it is recommended to sleep on the left side as it pumps more blood to the new born.

The bad side to sleep is on the stomach as it prone to put pressure on the back and causes lower back pain in the future.

The best way to sleep is always on the left and right side and the most recommended is on the left side.

Sleeping on the left side

Enhances digestion
Reduces heart burn
Improves brain's health
Reduces snoring

So, which side you sleep from now?

One Simple Technique for a Good Sleep:

One easy and final tip for the good sleep.

Taking deep breathes before sleeping.

I tried some couple of times and observe there is a difference.

Later I tried to found the reason behind the deep breathes and gone through the different breath exercises like pranaayam.

But the pranaayam is quite better in the morning than in Night.

To quick start, start with this simple breath exercise.

1. Start Inhale more air.
2. Hold for a minute
3. Exhale completely and soundly.

A count of 5 is quite good enough.

If you really wanna try other techniques.
* 4 -7 - 8 breathing technique
* Box Breathing

Refer link in comments for the detailed breathing exercise.

Shall we compensate the sleep lost at night by afternoon naps?

The essence of sleep will comes when we go till the REM stage in the four stages of the sleep.

This is where your brain clears the waste.

The evening naps of 1 hr or 2 hrs doesn’t go till the REM stage.

It is only to boost your energy when tired, unless there is no point in evening naps.

So, it is mandatory to take 8 hrs of sleep per night.

Do you know, if you lost one hour sleep in night, it takes 4 days to compensate with it.

So, why we need to stress on sleep?

You know the stress, pressure behind the jobs we are doing now?
It is in your hands, how to want to lead the next 30 years of life.

Sleep well.

Imagine you are dreaming about a big fight? Why does you don’t act according to the scene during sleep.

As you know there are 4 stages in sleep.

The dreams occur only in the 4th stage called REM sleep.

In this stage,
Your respiration increases
Heart rate increases
Temp regulation is off
Body becomes immobile to stop you act according to dreams.

So, this is the reason, you cannot act on the dreams.

Only less probability of moving in the dreams unless you falling from the hill or from 100th floor[Vivid Dreams].

And you can only feel jerk and later you come out of the REM cycle and next cycle starts.

There is a say, that the dreams in the early morning are having more probability to happen? Why?

The reason is that the vivid dreams only happen in the REM Cycle.

And the REM Cycle goes deep and lasts for more time in the set of 4th and 5th cycle.

Suppose if a person sleeps at 11 PM, the 4th set of cycle starts at around, 3.30 AM - 5.00 AM and 5th set of cycle starts at 5.00 to 6.30 AM.

The dreams happen mostly at this time and it is Strong.

And also in the REM cycle, the brain also do another activity called problem solving.

So, when you sleep with a problem, the solutions may found in your dreams.

So, Sleep well to find a solution of your problems.

I remember one saying from Matt Walker, "Sleep on Problems"

Does women dream more than men? And what they dream about?

Actually, the women are poor sleepers and active dreamers, where the men are good sleepers and less dreamers.

So, the women more than men.

The women dream more about family members, Social Interactions etc.,

In general, there is a basic continuity between what we do and experience about the waking world & what we dream about at night.

Since, women are bound to the family matters and they continue to dream more about the family in dreams.

May be this is the reason, they will remember each and every word we spoke exactly even 30 years before[Just kidding].

And women also have dreams about different FEARS, as you know the how much the women is susceptible to the domestic abuse, mental illness in this world.

Respect Women.

Dedicated to all women. Let them sleep with safe dreams.

Affect of sleep due to seasons?

As sleep mostly depends on the day light exposure.

The light exposure changed with seasons.

In Summer, the day light comes early since we have day time more than night.

So, in summer, we bed early, rise early.

And we have less sleep(Insomnia).

while in Winter, we oversleep since the night is more than day.

Oversleep is the reason, people gains weight in Winter and loss weight during Summer due to sleep.

But the fact is light exposure affects our sleep. Align yourself with the nature.

The Sleeping Problems of Blind People:

The blind people cannot sleep effectively, since the melatonin, sleep hormone will release based on the light exposure on the retina of eye.

The ability to sleep at night and woke up by day controlled by Circadian Rhythm.

The difficulties of sleeping at day and awake at night is readily observed in sighted people, jet lag[rapid transmeridian travel] and night shift workers.

Due to continuous change of night to morning shifts, in the long run leads to risks like

Insulin Resistance
Cardiovascular Diseases.

Gastro Intestinal discomfort is also common in the Jet Lag travelers.

Sometimes, I wonder, what is the take away, if you cannot eat what you like and cannot sleep better, when you can.

What is the difference sleep pattern between millennial and our previous generations?

They mostly align with the nature day light.

But we are quietly opposite to that.

They complete the dinner by sun set, complete the house chores and sleep by 7 PM.

But we start sleep by 11 PM on an average.

They woke by 4 AM(before sun rise) and complete their break fast by 6-7AM[They have plenty of time].

But we have no time to eat properly and almost skip the breakfast and proudly termed as BRUNCH.

So, what could we do to align with Nature.

Start this.....
Start Sleep at least 10PM.
Woke up by 6 AM.

Replace this....
Avoid Mobiles at Night. Replace with Books.
Dim your lights by 9 PM.

Follow this...
8 hrs of sleep

The Third Element - AIR(Meditation)

This element is linked to the meditation.

"10 days meditation challenge

Today I have completed 1000 seconds count meditation in a single shot.

So, I thought to share my experiences and benefits to others too.

Initially, I have started with 500 count, but I couldn't concentrate and able to do till 200 itself.

So I started with 100 and then 200, and 500. Finally today, I can sit in meditation for 1000 seconds.

Post meditation, I can see two changes in me.
🎯More Focused on work
😎Less Anxiety towards peers

I don't have any prior experience with meditation.

These are my rules for meditation.

👉Post woke up, I did two rounds of simple walk.
👉Then Sat on a mat, near wall clock. I could hear tik tik sound while closed the eyes.
👉Count numbers for each clock tikking.

The twist here is you need concentrate on clock ticks irrespective of whatever happens around.

Come let's do a meditation in steps.

First day challenge : Do meditation for 100 seconds.

Note: The only thumb rule in meditation is you need to do it with empty stomach.

Don't wait, let's start with today either in morning or in the evening.

""I did mediation for 100 seconds today"".

Day 6 - 10 days meditation challenge

Today I have completed 1000 + 100 seconds.

Join with me.

Today is the best day to start.

If you are doing 100 seconds for first time. Go on.

Ping in comments once you complete challenge."

Day 7 : 10 days meditation challenge

As day by day increasing the meditation time, the number of thoughts crossing over mind has been increasing.

To be frank, there are around 20-25 thoughts disturbed my mind today while completing 1k + 200 seconds.

So where are today?

Have you completed 300 seconds of meditation challenge today.

If you are not yet into meditation, you can start count with 100 today.

Day 8 : 10 days meditation challenge

Completed 1k + 300 count today.

I want to share one thing I noticed yesterday.

I am going through the office documents, and in the other room I can hear the television news program.

Where I can hear the news clearly.

But till for sometime, I didn't deviate from my office work.

This is one of the best thing come with meditation.

📍Being Focussed

Where are you on your meditation challenge?

You can challenge yourself by taking 10 days meditation challenge, each day with 100 seconds."

Day 10 : 10 days challenge - 2k count completed.

A giant leap from count 1.4 k on previous day to the 2k count makes possible since practicing it daily.

The good thing with #Littlemissions, is you can push yourself to the apex on one day, when you practicing daily.

No need to wait to go on step by step.

Now it's our responsibility to make meditation as part of our daily routine.

A concentrated mind is required to complete office tasks effectively.

Second mission on my LinkedIn has been accomplished.

I hope you remember the first mission - 50thanks - gratitude posts to my colleagues.

Origin Of Meditation:

Although, the origin of meditation is for the enlighten & knowledge, from the 19th century, the face of meditation has completely changed, a new meditation emerged namely Secular Meditation.

The Secular Meditation mainly deals with the Stress Reduction, Relaxation and Self Improvement.

I hope every one should include meditation as part of their life.

And it is most helpful for this generation of millennial.

What is difference between Yoga and Meditation?

There are different definitions of Yoga, I found that there are three major things involved -

Breath Control
Specific Poses
Chanting Words

While anything that involved poses falls under Yoga.

While meditation may not involved anything but we do for concentration, relaxation etc.,

Disclaimer : Above are my only beliefs.

Why we need to add meditation to our daily habits?

The jobs doing by millineal has been completely changed from our previous generations.

We often need to work with the brain, and so we create more pressure and stress on it.

At the same time, we need to complete the given tasks as soon as possible, that makes people stand out in the race.

So, it requires more Focus on the work.

In both the cases, we need to tie our wandering mind and align to the work and also we should not take much stress too.

The one best solution is the Meditation.

Start today.

You doesn't need to be a pure pro meditator, but one can achive through the simple steps.

Which technique helps to tie our wandering thoughts?

Using Senses[Mouth]:

Counting Numbers:
One can sat on the floor, And count the numbers in a mediatation pose.

Start with Little Count. May be 100, and there by increase your count.

The problem with this technique is, mind will not be idle during the meditation, and it is very hard to get back your mind from deviatiom.

May be you can miss the count.

Using Senses[Ears]:
You can align your sense-ear with the meditation.

Use your ears to align with the sound[like clock ticks] and by counting numbers for each tick.

But the problem with this technique, you should have a calm environment.

Any external noise will shatter the things.

From my above two experiments, I find this technique helps to keep my thoughts without wandering.

Just visualize anything while doing meditation.

Like, visualize yourself "you are reading numbers from a book", like exactly in the waking state.

The visualization helps minimize the thoughts and able to come back from deviation very easy.

Why need to sit in the pose for a meditation?

Usually the people who do meditation or yoga, a specific pose will be followed based on their goal.

The meditation is not about the poses, but on the control of thoughts & breath control.

The normal pose follow in the meditation is

Sat on the floor
Joint your Thumb & index finger
Keep your hands on the knees

This is known as Gyan/Jnana Mudra.

This mudra helps to keep your thoughts & increase mental strength, sharpen concentration and improve focus.

Also called as a Seal of Energy.

So, maintain this posture in meditation for the maximum benefits.

What is the 7-point posture for meditation?

Although everyone can do a meditation in their own way, the following are some basic and proper postures one should take care.

Seating position - Make yourself comfortable in any seating position.

Spine - Should be straight

Hands - Can keep hands on your knees with the Gyan mudra.

Shoulders - Drop your shoulders, and feel like you are free

Chin - Feel the position where you feel weightless of your head.

Jaw - Slightly open and free

Gaze - Closed eyes

This is the perfect posture of the meditation.

Different Seating Positions of meditation:

Although we all sit to meditate, but here are the different seating positions you can try while sitting.
And also other positions without sitting.

Lotus - Both the back side of the foot will turn upwards and visible.
This is called as Padmasana[Full Lotus].

Easy Pose - This is an easy seating position with less pain [Here both the hips and feet touch the floor].
If you cannot sit in the Lotus position for long time, you can try this position.
This Easy pose called as Sukhasana.

On Chair - If you cant sit for long hours on the floor, you can also try to meditate by seating on the chair.
Seat at the end of the chair and follow the remaining 6-point posture.
Note your feet should not hang in the air.

Standing - If you have any problems on the seating position, you can do it by standing too.

Lying down(Savasana) - This is the asana most people would like.
Sleeping on the floor and meditate.

Kneel down(Vajrasana) - Seating on a thighs is called as Vajrasana.
Although, each pose have different benefits, stay away if it hurts while doing different postures.

Pick your best and which suits for your body.

You can maximize the benefits of the meditation by the breath control.

The breath control termed as "Pranayam" in Sanskrit.

A combined pranayama with Meditation results are exceptional.

First lets see the benefits with Pranayam.

Reduces Stress
Improves Sleep[If you remember from my previous posts, taking strong breathes just before the bed, helps in sleep]
Increase Mindfulness
Improves Memory & Brain function

Last but not least in this pandemic time, it improves the lung functioning a lot.

How to do Pranaayam?

There are actually 8 types of Pranayam's, which require guidance of yogi practioners in the advanced level.

But for the normal individual, you can try the following pranayam set.

Step 1 : Respire with both nostrils
Step 2 : Respire with Left Side Nostril
Step 3 : Respire with Right Side Nostril
Step 4 : Inhale with Left Side and Exhale with Right Side and vice-versa.

The basic breathe control in each above step is common -
Inhale, Hold and Exhale for 4-7-8 sec respectively.

This will not take more than 4 min combined with meditation of 4 min.

The agenda is 4 min(Pranayam) + 4 min(Meditation).

Check Point For Water, Sleep and Meditation:

Hope by this time, you have incepted these habits to your life.

Fourth Basic Element - SKY:

The next habit one should add to your daily routine is the Exercise.

This is not about going to Gym and doing dumb bells.
But a Simple Exercise of Walking.

Instead of your first task in moving hands towards your mobile phone,

wake up from the bed,
Get Ready
Have a walk in the nearby garden/park.

This is I used to do before the Covid.

Now, I have restricted myself to the home, but didn't stop walking.

I am utilizing the terrace, the parking or even room sometimes.

Start today and add walking to your daily habits.

List of exercises to included in day routine.

Rub your hands - 1m
A Small Walk - 5m
Stretching Exercises - 5m
Surya Namaskar - 15m
Meditation - 5m

Rub your hands - This will activates the brain.

A Simple walk - This is helps to make the body to energize for the next step.

Stretching Exercises - This makes the blood flow to all the body parts you stretched.

Surya Namaskar -
Surya Namaskar will be an extended version for your body. This should align with the first rays of the sun, but not in the intense heat.

Meditation - It helps to to calm my anxiety and provide balance to the mind.

So, this half an hour schedule keeps me more energetic through out the day.

Which is Better? Morning or Evening Exercise:

As per the different tests conducted on the exercises, they found that the morning exercise has better results than in the evening.

As a fact, the exercise helps to keep brain awake and nurture your body.

I am trying to incept only a simple walk as a daily habit.

Instead of opening a mobile phone as a first task after you woke up, follow this.

Rub Your Hands
Do a Walk

In this pandemic, you should take care yourself more.

I insist an 8 min walk in the morning. That's it.

How to stick to your daily routine?

If you remember our school days, teachers used to give imposition if you fail in the exam.

So, the next time you will not miss it.

In the same way, I have made penalty to myself if I miss the exercise on any day.

The penalty is, I need to pay 100 rupees to my Wife/Charity/Friend. One each time.

On 7th June 2021, I missed to exercise after 3 months and paid 100 to my wife.

Actually I picked this idea from the Jamesclear book on habits.

I hope the penalties for missing an exercise is one of the solution to stick to your habits.

Let's see whether you pay less or more.

I Paid 100 rupees as of today(9th June 2021).

Why we need to add music to your Exercise?

Music generate the different waves in our brain and in-turn it releases different hormones.

For Eg., Serotonin is a sleep hormone which can induce sleep if played music at a specific frequency.

The same way, the dopamine is another hormone which relates to pleasure, the same can be induced with music.

So, add music to your Exercise.

That will boost your workout.

Specifically, I listen 2 songs(usually a song lasts for 4min) atleast while doing exercises, which will cover my 8 min target of the day.

You can also try the same.

Other ideas:
An inspiring story
Morning Affirmations
A call to a friend

How to turn up for exercise everyday and make it as a habit?

Although you have a strong determination for any habit/goal, there are times, you cannot turn up to it.

It may be due to you woke up late, tired etc.,

But here is my suggestion for you.

Suppose your goal to do exercise for 1 hr daily, and you don't have time, try to make for 5-10min only instead of not doing at all.

Wait till the little consistent efforts turns into a habit.

Once you reach to the habit apex, no need to turn back, it become innate to you.

Credits : James Clear

Do you feel so tired these days?

The Covid made us more sedentary than the IT jobs.

Few people have gained weight during this pandemic.

And also we feel more susceptible to the energy levels.

We feel tired for the little work.

That's all because we are getting used to it.

Let's wake up from this sitting job.

Apart from adding exercise to your routine, add few things like...

Help your mom

Help kids in their bath

Start gardening

Help your wife

Zumba Dance

Start anything, that makes your body move.

There is one saying, One should not tie the tie the horse for long time, or else, it will forgot to run.

I added the second one in the list, What you have added to your life?

Fifth Basic Element - FIRE:

One last thing to add to your habits.


Do you think, are we eating in a proper manner?

And eating a good food?

I noted the following mistakes we do while eating.

Not chewing the food

Missing Breakfast(we proudly say, brunch)

Taking improper food content at nights

And the last, unfortunately, we are eating dump in the present situation.

Artificial Ripened Fruits

Adulterated food items

The only way is need to avoid ready made foods.

Let's begin some daily tips for on food from today.


There is a saying that "You are, what you thought?"

But I want to add two more lines to it.

What you eat?
And How much you sleep?

Because the above are the ingredients for your thoughts.

So, Eat Good Food And Sleep Well.

A pressure on the stomach will help to eat less.

This happens only while sitting on the floor as you bend 30° down towards the earth and causes pressure on stomach.

That is reason, we have a custom to sit on the floor.

Did you know this?

The cases for indigestion has been increased recently.

The total food style has been changed.

And we are paying for it now.

Jeera water is one of the best home remedy for indigestion.

Although it is a known fact, that we drink water while eating, most people do this mistake often.

Drinking water while taking a food is like pouring water on the raising fire, where it subsides the burning flame.

In the same way, the body generates some heat for digestion while processing the food, which will subsides if we drink water while eating the food.

This is after eating the food.

If you want to do diet, the water before eating will help to eat less and hence you cannot add more calories.

But there should be 1 hour gap before drinking water and eating food.

One more note, the recent diets we are following will have serious repercussions in the future. Dont harass your inbuilt body type.

Every load you put on your gut affects your digestion. Specifically at night, the body system is dim and prone to the digestion.

Take Light Food at nights.

But one common mistake I have been observed, is taking fruits at night. It adds more pressure on digestion. Dont take it grant as a light food. Fruits are best in the early morning.

Light Food means fill only 80% of your stomach.

We have already discussed, the food we take affects our sleep too.
Avoid ACIDS at night[Refer my previous posts for the ACRONYM].

We need Mangoes in the Winter and Apples in the Summer.

But the need made to go through the way of genetic fruits and getting fruits through out the year.

The another bad thing is Artificial Ripening.

To meet the transportation needs, fruits were plucked unripened and reach the markets.

They use the Calcium Carbide powder, which helps for ripening. This is called Artificial Ripening.

Eating this type of fruits will lead to Cancer.

So, it is better not to eat those kind of fruits unless it is seasoned and ripened naturally.

The another bad habit while eating food is distractions.

Watching TV while eating doesn't know you

How much you ate?
What you ate?

It is like driving the car by not seeing the road.

It causes over eating or deficit and inturn makes you lean or over-weight.

In most cases, you over-eat while watching TV.

Dont neglect that, watching mobile while eating is also equivalent to TV.

Aware what you ate, how much you ate.

An empty stomach is the bad omen.

We all live for feeding that 6-inch space.

Never leave it empty.

A hungry stomach doesn't make you to think properly too.

It also leads to bad relations.

Read here for 101 health tips (On Sleep, Diet, LifeStyle, Indigestion).