2022 was a great year, professionally and personally. And the best part was not getting sick or injured a even once. Here are 10 simple tools that helped me in ‘22.

  1. Mobility exercises are important for your joint health. Usually we don’t give it the 5 minutes needed. I used to do the same before I read in someone’s blog about kitchen workouts and that gave me an idea. I enjoy my black coffee every morning and it takes almost 5 minutes for the coffee to brew. I use that time to do my full body mobility routine. If you want to know what all I do check this video. 

  2. Education should never stop. I completed my sleep, stress management and recovery certification this year and enrolled in Level 2 Health coaching and once I graduate from it, I will be in the top 1% of all Health coaches. With the use of these new learnings, I am able to better support my mentees and help them achieve their goals. I professionally coach interested folks on habits and tools for deep health, to raise money for my charities. So far I have been able to support a ‘mother and child care’ unit at Rotary Hospital, Purulia, make 8 public toilets, partnering with IIT K, at a village near Kharagpur and fund making of a 12000 sq ft gaushala at Deshnoke, Rajasthan. 

  3. Share – Share your resources, knowledge and experiences. The more you give the more you will get. जो देता है सो पाता है – Babuji, my grandfather, always used to teach, those who keep giving, will get back. It can become the most beautiful intention of your life. Communion was born because of this. 

  4. Physiological sighs is one of the best tool to make your system para sympathetic. Subconsciously I start to do it now whenever there is a stress. Whether an argument with spouse or a nasty email from customer, whether some one’s cutting me bad on the road or after a purposeful exercise, I do 5-10 of them and they immediately help me slow down my heart rate. Check this video for learning how to do it. 

  5. Using your credit card right can be a good tool to save money. From the time I learnt this from my son, I have been able to generate more than 14 Lac points which were consumed for the whole family’s travel. I have recently taken a free 12 days holiday to Europe, courtesy the credit card points. The first step for this though is not over spending or carrying forward your outstanding. In fact I pay back everything even before my statement is generated. To give you an example, my statement is generated on 25th every month and I pay back the entire amount on 24th itself and my statement comes with zero outstanding. The reason to do this is if you use your credit card limit to full, your credit rating suffers. By doing this process, I am using 100% limit and still not reducing my credit card limit. 

  6. Call your loved ones more. Both of us decided that we will call our distant relatives or old friends over weekends. We call 3-4 such old connections every Sunday. Even if we are traveling; we stick to this rule. 

  7. Read the right books. I was slower in reading books this year, by count, as had so many courses going on, but two books that changed my whole perspective and attitude were, From Strength to Strength by Arthur Brooks and Die with Zero by Bill Perkins. Read the right books that grow you. 

  8. Walk every single day. Walking is the most underrated habits I had done an entire of Good Vibes newsletter on its importance and tools. You can check it out here: 

    Good Vibes
    Good Vibes – All about walking – warmup, toolkit to take care of feet, how much to walk and more..
    Here’s your weekly dose of Good Vibes. Welcome 118 new members to the growing community who believe in science based simple tools to take care of their health. Walking, a simple activity that you’ve been doing since you were about a year old, is now being touted as “the closest thing we have to a wonder drug’. What’s more, it’s free and has practically n…
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  9. There is a last time to everything that you are doing and most of the time we don’t know that it is the last time. There was a last time I dropped my boys to school. There was a last time I had dinner with my Grand father. During the last two years most of us have lost a closed one to Covid. Be present when you are doing anything or with anyone. Keep your phone away when meeting someone over dinner or playing with your child. 

  10. Never hesitate while investing on yourself. Never think twice when you are spending money or time to grow yourself – whether it’s a mentor, coach, experience, food, gym membership, health, books. Wait and rethink about buying a thing but for anything that grows you, just do it. The dividends will be way more than you can invest. 

What it is about?

It will be a three-day workshop from 2nd- 5th March 2023 on Deep Health.

From setting up your Health Goals (Or any goals) to achieve them.

1.     Set clear outcome and behavior goals

2.     Break down goals into specific skills

3.     Build and improve those skills through targeted practices

4.     Break practices down into small daily actions that can be done reliably and consistently

Generally, it will cover the 5 S –

1.     Strategic – leveraging your strengths to address the thing that’s in the way right now

2.     Segmental – Breaking bigger things down into their compartment parts

3.     Sequential – Start with ‘thing 1’ then do ‘thing 2’ then do ‘thing 3’ and so on

4.     Simple – On a scale of 1-10, how confident are you that you can do this every day for two weeks

5.     Supported – include teaching, coaching, mentorship, and accountability.

The workshop will be designed for you to look at the bigger picture of health.

Recognize that seemingly unrelated factors, like relationships and work life, might affect your ability to lose fat, gain muscle, and/or improve your overall health.

So for the best results, it will help you identify all the things in your life that might affect your progress.

Will also help you identify –

What’s going well? Where are you thriving? It’s important to celebrate small wins, and notice where you’re already succeeding. Focusing your attention on those areas actually boosts your motivation, and trains your brain to keep winning.

Which areas might you like to improve? There may be some dimension of deep health that you hadn’t really thought of or attended to before. Even “failure” is animportant information — it’s honest data about where you might need more support, guidance, or practice.

Using science and data based tools will help you to set some realistic, manageable long-term goals for improving those dimensions of deep health that may be lagging.

Areas to be covered:

  • Goal setting

  • Sleep

  • Stress management

  • Nutrition & Food

  • Movement & Exercise

  • Mindfulness

  • Time management

  • Networking

Another important aspect of off-site events is Networking. You will be part of a group of 12 different individuals. It goes without saying networking is one of the best tools to accelerate personal growth.


The workshop will be held at Anandvan, the campus of Earth Focus Foundation, near Mukki Gate, Kanha National Park, Madhya Pradesh.


All proceeds will be directly given to Earth Focus and you will get 80G tax benefits.

About Earth Focus Foundation :

Earth Focus Foundation’s vision is to shape a Kanha landscape where people and nature thrive. Our mission is to empower forest-dwelling communities and restore nature through sustainable livelihoods and contextual education. In Kanha, we believe it is possible to place tribal families on fundamentally better life paths while actively safeguarding the local ecosystem. Our community-oriented approach to building resilient livelihoods and robust learning interventions leverages scientific and technical knowhow alongside traditional knowledge.

( website : earthfocus.in, Instagram : earth_focus_kanha )

If you want to participate mail me at me@sandeepmall.com. Only three seats left for this workshop.

In the next issue : One of the best ways to stimulate your growth journey is to change your environment. Toolkit to change your environment

I wish all readers a very happy, prosperous and successful 2023.

A quote to end the week strong

Being wrong about something is awesome, that means I can improve upon

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