Making Every Second Count: Treating Time Like a Non-Renewable Resource

In the hustle and bustle of our daily lives, it’s all too easy to forget the intrinsic value of time. Imagine, if you will, a bank account that credits your account each morning with £86,300. It carries no balance over from the previous day, allows no overdrawing, and every night cancels whatever part of the amount you failed to use wisely. Wouldn’t you make every effort to spend every penny, to not waste a single unit of this currency?

This analogy isn’t just a hypothetical situation but a stark reality when we consider time—86,400 seconds in every day, to be exact. This figure, however, has often been mistakenly conveyed as 86,300 seconds due to common rounding or typographical errors. The correct amount, 86,400 seconds, underscores the message even more potently: each day is a gift, filled with precisely this amount of ‘currency’ that we can choose to invest, waste, or utilize for meaningful gains.

The Unforgiving Bank of Time

Time is the most democratic of resources; everyone is allocated the exact same amount every day, regardless of their wealth, status, or commitments. The catch? This time cannot be saved, borrowed, or accumulated. The end of each day brings your balance to zero, with a new ‘account’ of 86,400 seconds opening at the stroke of midnight.

This relentless resetting serves as a reminder of time’s perishability and its intrinsic value. Unlike money, which can be earned back, time spent is time gone forever. It’s a non-renewable resource, and once it’s gone, there’s no getting it back. It’s a powerful metaphor for life itself, emphasizing the importance of living each day to its fullest, being present in the moment, and making choices that add value to our lives and the lives of those around us.

Spending Wisely

How do we ensure that we’re ‘spending’ our daily time wealth wisely? The answer lies in mindfulness, intentionality, and the courage to prioritize.

  1. Mindfulness: Be fully present in the moment. Mindfulness helps us appreciate the here and now, reducing the time lost to worry about the future or regret over the past.
  2. Intentionality: Act with purpose. Before embarking on any activity, ask yourself if it adds value to your life or helps you progress towards your goals. If it doesn’t, consider whether it’s a wise investment of your time.
  3. Prioritization: Recognize that not all activities are created equal. Focus your time on what truly matters—be it family, career, personal growth, or leisure. Saying no to lesser things means saying yes to your priorities.

No Overdrafts, No Carryovers

Just as you can’t borrow against tomorrow’s time, you can’t live in the future before it arrives. Worrying about tomorrow’s problems or fearing what the future holds can deplete today’s ‘currency’ without offering any return.

Similarly, time doesn’t allow for carryovers. You can’t save time from today to use it tomorrow. Each day offers a fresh start, a new account, encouraging us to leave behind yesterday’s mistakes and missed opportunities.


The analogy of treating time as currency in a bank account serves as a powerful reminder of its value and our responsibility to spend it wisely. By embracing the principles of mindfulness, intentionality, and prioritization, we can ensure that we’re making the most of the 86,400 seconds we’re gifted each day. Let’s commit to spending this non-renewable resource in ways that enrich our lives and the world around us, mindful that when the clock strikes midnight, the slate is wiped clean for a new day’s opportunities and challenges.

How to Win the Day: A Comprehensive Guide

Every morning presents a new opportunity to set the tone for success. Winning the day isn’t about grand achievements but about making the most of your daily opportunities to advance towards your goals. Here’s a comprehensive guide to help you seize the day, every day.

1. Start with a Purposeful Morning Routine

Begin your day with intention. A purposeful morning routine sets a positive tone for the rest of the day. This could mean meditating, exercising, reading, or simply enjoying a cup of coffee in silence. The key is to engage in activities that energize you and align with your personal and professional goals.

2. Plan Your Day

Take a few minutes each morning to plan your day. Write down your top three priorities that will bring you closer to your long-term goals. Be realistic about what you can achieve in a day to avoid feeling overwhelmed. A well-structured plan acts as a roadmap, keeping you focused and productive.

3. Embrace the MIT (Most Important Task) Principle

Identify the Most Important Task (MIT) of the day—this is the task that will have the most significant impact on your goals. Tackle this task first thing in the morning when your energy and concentration levels are at their peak. Completing your MIT gives you a sense of accomplishment and motivates you to maintain momentum throughout the day.

4. Practice Mindfulness and Gratitude

Mindfulness keeps you grounded and focused on the present, enhancing your productivity and reducing stress. Take short breaks throughout the day to practice mindfulness or gratitude. Reflecting on what you’re thankful for can shift your perspective, boost your mood, and open your mind to new solutions and ideas.

5. Stay Physically Active

Regular physical activity is crucial for maintaining your health and enhancing your mental clarity. Whether it’s a full workout, a brisk walk, or stretching exercises, staying active boosts your energy levels and improves your overall well-being, making it easier to tackle daily challenges.

6. Cultivate Positive Relationships

Interacting with supportive and positive people can greatly influence your mood and outlook. Allocate time to connect with friends, family, or colleagues who uplift you. These interactions can provide encouragement, inspiration, and a sense of belonging.

7. Reflect on Your Day

End your day with reflection. Consider what went well, what could have been done differently, and how you can improve tomorrow. This practice helps you acknowledge your achievements, learn from your experiences, and foster personal growth.

8. Prioritize Rest

Adequate rest is essential for recovery, both mentally and physically. Ensure you’re getting enough sleep and taking time to relax and unwind. A well-rested mind is more capable of creativity, problem-solving, and handling stress.


Winning the day is about making intentional choices that align with your values and goals. By incorporating these strategies into your daily routine, you can enhance your productivity, well-being, and overall satisfaction with life. Remember, success is a series of small victories accumulated over time. Start with today, and let each day bring you closer to your ultimate goals.

Just One Thing – with Michael Mosley & Dr Rangan Chatterjee.


Based on

In today’s fast-paced and often stressful world, finding happiness can sometimes feel like a challenging task. Dr. Rangan Chatterjee, a renowned physician, has shared valuable insights on how to lead a happier life. Let’s delve into two of his core tips that can make a significant difference in your overall well-being.

Tip 1: Use “social friction” as free therapy

In his quest to help people lead happier lives, Dr. Chatterjee emphasizes the importance of reframing everyday, negative experiences to reduce stress caused by the actions of others. For instance, imagine yourself in the shoes of a driver who cuts you off during your morning commute. Instead of reacting with frustration, try to empathize with their situation. Perhaps they’re running late for work and are fearful of losing their job, or maybe they’re dealing with personal challenges, like an unwell child.

Dr. Chatterjee describes this approach as a way to build emotional resilience, akin to working out in a “social gym.” By reframing potentially stressful situations, you can cultivate a calmer outlook on life, fostering empathy and understanding even in the face of adversity.

Tip 2: Think of your phone as a person and change your relationship with it

Our increasing attachment to smartphones has transformed the way we interact with the world, often to the detriment of our happiness and relationships. Dr. Chatterjee urges us to reconsider our relationship with our phones. He suggests treating them as if they were toxic individuals, and implementing practices to regain control over our usage.

One effective strategy is to avoid using phones during mealtimes, creating phone-free zones in your home, and turning off app notifications. These actions might seem simple, but they can yield profound results. Dr. Chatterjee cites research conducted by Yale psychology professor Laurie Santos, which suggests that staying off social media can have a more significant impact on your happiness than earning a high income or finding the love of your life.

By changing the way we interact with our smartphones and practicing mindful phone usage, we can reclaim our time, improve our relationships, and ultimately enhance our overall well-being.


Dr. Rangan Chatterjee’s tips provide valuable insights into the pursuit of happiness. By reframing negative experiences and reevaluating our relationship with our phones, we can take significant steps towards leading a happier and more fulfilling life. Happiness is within your reach, and these practical tips can help you get there.

The One thing

“The One Thing” by Gary Keller and Jay Papasan is filled with valuable insights that can significantly impact how we approach our goals and tasks.

one quote that summarizes a lot of this page “Concentrate all your thoughts upon the work at hand. The sun’s rays do not burn until brought to a focus.” Alexander Graham Bell

Here are five key takeaways from the book:


  1. The Focusing Question: One of the central concepts of the book is the Focusing Question: “What’s the one thing I can do such that by doing it everything else will be easier or unnecessary?” This question is designed to help you constantly realign your focus to the most impactful task or goal.
  2. The Domino Effect: The authors use the analogy of a line of dominoes to explain how focusing on the most important task creates a chain reaction of productivity and success. Just as a single domino can initiate the toppling of many others, focusing on your “one thing” can set off a cascade of positive outcomes.
  3. The 80/20 Principle: The book emphasizes the Pareto Principle, which suggests that 80% of results come from 20% of efforts. By identifying and focusing on the tasks that yield the most significant results, you can achieve more with less effort.
  4. Time Blocking: Keller and Papasan advocate for time blocking as a method to ensure dedicated focus on your “one thing.” This involves setting aside a specific time in your schedule when you concentrate solely on your most important task, free from distractions.
  5. Discipline and Habit Formation: The book stresses the importance of discipline in the early stages of focusing on your one thing. Over time, this discipline transforms into a habit, making it easier to maintain focus and achieve consistent results.

The Myth of Multitasking and the Cost of Task-Switching

One of the central tenets of “The One Thing” is the critique of multitasking, a practice often glorified in our fast-paced, productivity-obsessed culture. Contrary to popular belief, multitasking does not equate to efficiency. In fact, it often leads to the opposite – decreased productivity and quality of work. This inefficiency primarily stems from the hidden cost of task-switching.

When we multitask, we aren’t truly performing multiple tasks simultaneously. Instead, we are rapidly switching our focus from one task to another. Each of these switches comes with a cognitive cost, often referred to as the “switching cost.” Our brains need time to change gears when moving from one activity to another. This adjustment period, though it may seem insignificant in the moment, accumulates over time, leading to a substantial loss in productivity.

Moreover, task-switching can degrade the quality of our work. When we continuously shift our attention, we’re never fully engaged with any single task. This lack of deep focus can result in errors, lower-quality outcomes, and a superficial understanding or execution of tasks. It’s akin to skimming the surface of the water without ever diving in to explore the depth.

The cognitive load of juggling multiple tasks also leads to increased mental fatigue. When our brains are constantly redirected, it can lead to a sense of exhaustion, stress, and even burnout. This is counterproductive not only in terms of immediate output but also in terms of long-term well-being and job satisfaction.

In essence, multitasking is a deceptive practice. It promises increased productivity but often results in more time spent, lower quality of work, and increased stress. The philosophy of “The One Thing” challenges this norm, encouraging us to embrace the power of focused, sequential task completion. By dedicating our full attention to one task at a time, we can work more efficiently, produce higher-quality results, and reduce the mental strain associated with constant task-switching. This approach underscores the idea that less can indeed be more – less scattering of attention leads to more profound, impactful, and satisfying work.

The Dangers of Multitasking: Driving While Using a Phone

The risks associated with multitasking are not just limited to decreased productivity or quality of work; in some instances, it can be downright dangerous. A quintessential example of this is the act of using a phone while driving. When drivers attempt to multitask in this manner, they are significantly increasing their risk of accidents.

Driving requires a high level of cognitive attention, encompassing everything from spatial awareness and speed control to reaction to sudden changes in the traffic environment. Introducing a phone into this scenario divides the driver’s attention. Texting, browsing, or even talking on the phone while driving leads to a dramatic reduction in the brain’s ability to fully process the task of driving. This divided attention can result in slower reaction times, missed signals, and a decreased awareness of other vehicles and pedestrians.

Statistics and studies consistently show that driving while using a phone is a leading cause of road accidents, often with tragic consequences. This is a clear, real-world example of how attempting to split focus between two complex tasks can lead to severe, sometimes irreversible, outcomes. It underscores the importance of focusing on one task at a time, not just for efficiency and productivity but for safety and well-being. In contexts like driving, multitasking isn’t just unproductive; it’s irresponsible and hazardous. This example amplifies the message of “The One Thing”: the necessity of singular focus in situations where the stakes are high, and the cost of distraction is immense.

The Imperative of Focus in Surgery: The Surgeon’s Need to Avoid Multitasking

Another poignant example of the critical need for singular focus can be found in the operating room with surgeons performing complex procedures. In surgery, the stakes are incredibly high, with patient safety and outcomes directly hinging on the surgeon’s ability to concentrate and perform with precision. Multitasking in such a setting is not just impractical; it’s potentially life-threatening.

Surgical procedures require an intense level of detail, coordination, and situational awareness. Surgeons must be attuned to the nuances of the human body, the specifics of the procedure at hand, and the dynamics of the surgical team. Introducing additional tasks or distractions into this environment can compromise the surgeon’s attention, leading to errors, oversights, and in the worst cases, critical complications. For instance, a surgeon attempting to consult notes or communicate about unrelated matters while performing surgery could miss vital cues or make imprecise movements.

This scenario emphasizes the importance of undivided attention and the dangers of task-splitting in high-stakes professions. It is a testament to the core principle of “The One Thing” – that excellence in any complex, high-precision task demands an unwavering focus. In the case of surgeons, the ability to concentrate on one thing at a time isn’t just a matter of efficiency or productivity; it’s a matter of professional responsibility and ethical practice, where the cost of distraction could be a human life. Such examples powerfully illustrate the broader implications of the principles discussed in the book, extending beyond the realms of personal productivity into areas where focus can have profound and far-reaching consequences.

Test your own multitasking

To test your multitasking ability, try the below simple test

You should time yourself during each iteration to see how long it takes.

For me it took almost twice as long while trying to multask.

Iteration 1 (not mulitasking)

  1. Write the sentence “Hello world a wonderful day”.
  2. On the next line, write the numbers “12345 67 8 9101112131415”.

Iteration 2 (mulitasking)

  1. Write the letter ‘H’ on line 1.
  2. Write the number ‘1’ on line 2.
  3. Write the next letter ‘e’ on line 1.
  4. Write the next number ‘2’ on line 2.
  5. Continue this pattern until you have written the entire sentence “Hello world a wonderful day” and the numbers “12345 67 8 9101112131415”.

Time yourself during each iteration to see how long it takes to complete the tasks.

This will give you insight into how multitasking impacts your speed and accuracy.

The Parable of the Stonecutter

Once there was a stonecutter. He was tasked with breaking a huge boulder. He struck the rock with his hammer and chisel once, twice, a hundred times, and the boulder remained unyielding. Yet, he persisted, focusing on one specific spot. On the 101st blow, the boulder finally split in two. It wasn’t the final blow that did it, but all 101 hits combined, each one building upon the last. His success was the result of his unwavering focus and persistent effort on one spot, one task.

Video Summary


“The One Thing” by Gary Keller and Jay Papasan teaches us about the power of focusing on our most impactful tasks. It isn’t about doing more things; it’s about doing the right things and doing them well. The parable of the stonecutter mirrors this philosophy. The stonecutter’s success was not a result of a singular, powerful strike but rather the cumulative effect of consistent, focused effort.

In our own lives, whether in personal or professional arenas, the key to extraordinary results lies in identifying and committing to our “one thing.” By asking ourselves the focusing question, embracing the domino effect, applying the 80/20 principle, dedicating time specifically for our crucial tasks, and building disciplined habits, we can achieve more than we thought possible.

The lessons from “The One Thing” are simple yet profound. They challenge the multitasking, ‘busy equals productive’ mindset that often dominates our work culture. Instead, the book guides us towards a more thoughtful, purposeful approach to our goals and actions. By focusing our efforts like the stonecutter, we can create our own series of impactful, successful strikes in life and work.

Five Key Strategies for Kick-Starting Your Workday with Focus

Struggling to find focus at the start of your workday can feel like trying to navigate through fog. However, with the right strategies, you can clear the haze and set a productive tone for your day. Here are five essential tips to help you kick-start your working day when focus seems elusive.

1. Start with a Single Pomodoro Session

The Pomodoro Technique is a time management method that involves working for 25 minutes, followed by a 5-minute break. Begin your day with just one Pomodoro session focused on a specific task. This approach helps build momentum and sets a productive rhythm for the rest of your day.

2. Step Outside for Fresh Air

Never underestimate the power of fresh air to refresh your mind. Take a few minutes to step outside, breathe deeply, and stretch. This brief break from your work environment can reset your mental state and improve concentration.

3. Set One Core Focus for the Day

Instead of overwhelming yourself with a lengthy to-do list, choose one core focus for the day. This could be a significant task or a small project that you commit to completing. Having a single focus can streamline your efforts and enhance your productivity.

4. Practice Mindful Breathing or Meditation

Begin your day with a short session of mindful breathing or meditation. Even just five minutes can help calm your mind, reduce stress, and improve your ability to concentrate. This practice can be particularly beneficial on days when you feel scattered or anxious.

5. Turn Off Your Phone

In today’s hyper-connected world, our phones can be a constant source of distraction. To truly focus on your personal growth and happiness, consider setting aside specific times during the day when you turn off your phone. This simple act can help reduce stress, increase focus, and allow for more meaningful engagement with the present moment. Whether it’s during your morning routine, while learning something new, or during your personal reflection time, disconnecting from the digital world can significantly enhance your overall sense of well-being.

6. Self-Reflection: Assessing Your Needs

Self-awareness is key to personal development. Regularly take a moment for self-reflection to assess what has changed in your life and what your current needs are. Ask yourself: Do I need to exercise to energize my body or to relieve stress? Am I hungry or thirsty? Do I need a moment of quiet or perhaps a stimulating conversation? Understanding and addressing these fundamental needs can dramatically improve your focus, planning, and overall happiness. This reflective practice encourages you to tune into your body and mind, fostering a deeper connection with yourself.

QuickFire Approach to moving fowards

  1. Reflect on the Cause of Struggle: When you find yourself struggling to focus or feeling unproductive, step away from your computer for 5 minutes. Ask yourself: Is my struggle due to lack of focus, tiredness, or something else? Identifying the root cause can help in addressing it more effectively.
  2. Take Remedial Action: Based on your reflection, take appropriate action. If it’s tiredness, consider a brief nap or some physical activity. If it’s a lack of focus, try a mindfulness exercise or a change of scenery.
  3. Eliminate Distractions: Before starting a Pomodoro session, make sure your workspace is free from distractions. This might involve turning off phone notifications, closing unnecessary browser tabs, or informing others that you need some undisturbed time.
  4. Use the Pomodoro Technique for a Simple Task: Set a Pomodoro timer for 25 minutes and choose a simple, manageable task to complete. This could be responding to an important email, organizing your workspace, or planning your day. The accomplishment of this task can provide a sense of achievement and build momentum for tackling more complex tasks.
  5. Evaluate and Adjust: After completing the Pomodoro session, take a moment to evaluate your productivity. Did removing distractions and focusing on a single task help? Use this insight to adjust your approach for the next session or the next day.

These steps are designed to help identify and address productivity challenges, create an environment conducive to focus, and establish a rhythm for a successful workday.


Starting your workday with focus can be a challenge, especially on days when motivation is low. By implementing these five strategies, you can create an environment and mindset conducive to productivity and success. Remember, the key is to work smarter, not harder, and these tips are designed to help you do just that.

Also see

Revitalize Your Workday: – Mentally Unstick Yourself During the Day: The Power of a 5-Minute Happiness Burst

Time: Our Most Precious Non-Renewable Resource

In the ever-accelerating pace of the modern world, time has become the most precious commodity. Unlike money, possessions, or even relationships, time is irreplaceable. Once spent, it cannot be replenished. This realization brings to light a crucial aspect of life: the need to be intentional and effective with our time.

Understanding the Value of Time

Time, in its relentless march forward, offers no favors. Each second ticks away with impartial regularity, urging us to recognize its value. But what exactly makes time so invaluable?

  1. Irreversibility: Once a moment passes, it’s gone forever. This irreversible nature of time heightens its value and calls for careful consideration of how we spend it.
  2. Limited Supply: Each person has a finite amount of time. Understanding this limitation is key to prioritizing our activities and choices.
  3. Universal Currency: Time is the great equalizer. Regardless of background, location, or status, everyone has the same 24 hours in a day. How we choose to use this time defines our lives.

Being Intentional with Time

Intentionality with time means making deliberate choices about how we use our hours and minutes. It involves:

  1. Setting Priorities: Identify what’s truly important. Is it family, career, health, or personal growth? Align your time with these priorities.
  2. Goal Setting: What do you want to achieve? Setting clear, attainable goals helps to focus your time and efforts effectively.
  3. Saying No: Learn to decline activities and demands that don’t align with your priorities or goals. Saying no can be empowering and liberating.

Effective Time Management

Effectiveness in time management isn’t about cramming more tasks into each day; it’s about being smarter with the time we have. This includes:

  1. Planning and Organizing: Use tools like calendars, to-do lists, and scheduling apps to plan your days and weeks.
  2. Eliminating Time Wasters: Identify activities that consume time but don’t add value, like excessive social media use or unproductive meetings.
  3. Efficiency: Look for ways to do things more quickly and with less effort, without sacrificing quality.
  4. Delegation: Don’t be afraid to delegate tasks when possible. It frees up your time for higher priorities.
  5. Rest and Recreation: Ironically, effective time management includes taking breaks. Rest and leisure activities recharge your batteries, making you more productive in the long run.

The Bigger Picture

Ultimately, being intentional and effective with time isn’t just about personal productivity. It’s about crafting a life that’s rich, fulfilling, and aligned with your values. It’s about leaving a legacy and making a difference. As we navigate through the complexities of life, let’s remember that how we spend our time is, in essence, how we spend our lives.

Time management is a topic with both broad appeal and deep personal significance. Each person’s approach to time reflects their values, goals, and stage in life. As such, this blog post is just a starting point. The journey of mastering time is ongoing and deeply personal. What are your strategies for being intentional and effective with your time?

How to Use Your Energy Wisely Throughout the Day: A Battery Analogy


Imagine if we could see our energy levels like a battery icon on a smartphone. How would we manage our energy to ensure we don’t hit ‘low power mode’ before the day is over? Managing energy throughout the day is crucial for productivity, mood, and overall well-being. Here are some strategies to help you keep your ‘human battery’ charged and functioning optimally.

1. Start with a Full Charge

a. Quality Sleep:

Your day begins the night before. Quality sleep is like plugging in your phone overnight. Aim for 7-9 hours of restful sleep to start your day fully charged.

b. Morning Routine:

A calm, enjoyable morning routine is like a battery-saving mode that prevents energy drain. Include activities like a healthy breakfast, light exercise, or meditation.

2. Monitor Your Usage

a. Prioritize Tasks:

Like closing unnecessary apps to save battery, prioritize your tasks. Tackle high-priority tasks when your energy is highest, typically in the morning.

b. Take Breaks:

Just as phones need a break from constant use, so do you. Short breaks throughout the day can help prevent burnout and maintain energy levels.

3. Recharge Regularly

a. Healthy Snacks:

Think of snacks as your portable charger. Healthy options like fruits, nuts, or yogurt can give you a quick energy boost.

b. Power Naps:

A short nap can be like a quick charge for your body, especially when you feel your energy dipping in the afternoon.

4. Avoid Energy Drains

a. Manage Stress:

Stress is like a power-hungry app draining your battery. Techniques like deep breathing, yoga, or talking to a friend can help manage stress levels.

b. Limit Screen Time:

Excessive screen time can strain your eyes and mind. Regular breaks from screens can help conserve your mental energy.

5. End of Day Wind-Down

a. Reflect and Disconnect:

Just as you put your phone on charge before bed, give yourself time to wind down. Reflect on the day and engage in relaxing activities like reading or a warm bath.

b. Prepare for Tomorrow:

Planning for the next day can help ease anxiety and promote a restful night, ensuring you’re set for a fresh start.


Managing your energy is about balance and understanding your own needs. Just like a smartphone, if you use your energy wisely and recharge regularly, you can optimize performance and prevent burnout. Remember, every day is a new opportunity to get it right.

Revitalize Your Workday: – Mentally Unstick Yourself During the Day: The Power of a 5-Minute Happiness Burst

Unlocking Joy in Just Five Minutes

We’ve all been there – the midday slump, the creative block, the overwhelming sense of being stuck in a rut. In the bustling world of technology and constant connectivity, finding ways to mentally reset and rejuvenate is more important than ever. How, then, can we quickly and effectively shake off the cobwebs of mental stagnation? The answer might just lie in a simple, yet powerful activity: a five-minute happiness burst through dance.

The Science Behind Movement and Mood

Before we dive into the ‘how’, let’s explore the ‘why’. Scientific research has consistently shown that physical movement, particularly dance, can have a profound impact on our mental state. Dancing triggers the release of endorphins, the body’s natural feel-good hormones, and reduces levels of cortisol, a stress-related hormone. This biochemical shift can elevate mood, increase energy levels, and enhance cognitive function, making it a perfect antidote to mental stagnation.

Step-by-Step Guide to a 5-Minute Happiness Dance

  1. Choose Your Space: It doesn’t have to be big or private. A small corner of your office, a quiet spot in the park, or even just standing next to your desk can work perfectly.
  2. Pick Your Tune: Select a song that uplifts you. It could be something upbeat and energetic, or a tune that brings back happy memories. The key is choosing music that resonates with you emotionally.
  3. Let Go of Inhibitions: Remember, this is not about being a good dancer. It’s about movement and enjoyment. Close your eyes if it helps, and start moving in a way that feels natural and enjoyable to you.
  4. Focus on the Moment: As you dance, try to clear your mind of any lingering thoughts about work or personal stressors. Focus on the rhythm, the movement of your body, and the sensation of letting go.
  5. Breathe Deeply: Incorporate deep, mindful breaths as you dance. This enhances the relaxation effect and helps connect your body and mind.
  6. Gradually Wind Down: As the song comes to an end, slow your movements and take a moment to stand still, breathing deeply, acknowledging the shift in your mood and energy.

Integrating the Happiness Burst into Your Day

The beauty of the five-minute happiness burst through dance is its simplicity and accessibility. You can incorporate it into your day regardless of where you are or how busy your schedule is. Try it during your lunch break, as a morning energizer, or even as a fun group activity with colleagues to boost team morale.

Embracing a Broader Perspective

While the immediate benefits of a quick dance break are clear, the practice also encourages a broader perspective on mental health and wellbeing. In the tech world, where we often prioritize productivity and efficiency, it’s essential to remember the value of taking short, intentional breaks to rejuvenate our minds and bodies.


In conclusion, the next time you find yourself feeling mentally stuck, consider giving yourself a five-minute happiness burst through dance. It’s a simple, effective, and enjoyable way to reset your mental state, boost your mood, and enhance your overall wellbeing. Remember, mental flexibility and joy are just a dance away!

Also see

Five Key Strategies for Kick-Starting Your Workday with Focus

Embracing the ‘Just Do It’ Mentality for Daily Motivation


Nike’s famous slogan “Just Do It” is more than just a catchy phrase; it’s a philosophy that can be applied to various aspects of our lives. This slogan encourages us to push past our limits, embrace challenges, and take action towards our goals. Here’s how we can apply the “Just Do It” mentality in our everyday life for constant motivation.


  1. Overcoming Procrastination
    • Philosophy: “Just Do It” is a call to action, a push to start now rather than later.
    • Application: When you find yourself procrastinating, repeat the slogan. Let it be a reminder to take that first step, no matter how small. Whether it’s starting a new project, going for a run, or tackling a challenging task, the key is to begin.
  2. Facing Fear and Uncertainty
    • Philosophy: The phrase embodies courage and the willingness to take risks.
    • Application: Use it as a mantra when facing fears or uncertainties. Whether it’s applying for a new job, starting a business, or speaking in public, remind yourself to “Just Do It.” Often, taking action is the best way to overcome fear.
  3. Building Discipline and Consistency
    • Philosophy: Consistency is key in any endeavour, and “Just Do It” promotes regular action.
    • Application: Apply it to your daily routines. Whether it’s exercise, writing, or any other skill you’re trying to develop, don’t wait for motivation. Just start, and let the action fuel your motivation.
  4. Pursuing Personal Goals
    • Philosophy: The slogan encourages not waiting for the perfect moment to chase your dreams.
    • Application: Have a goal you’ve been putting off? Now is the time to pursue it. “Just Do It” serves as a reminder that there’s no better time than now to work towards your personal aspirations.
  5. Embracing New Opportunities
    • Philosophy: It’s about seizing the day and being open to new experiences.
    • Application: When opportunities come your way, don’t overthink. Embrace them with a “Just Do It” attitude. This approach can lead to new adventures, learning experiences, and paths to success.
  6. Cultivating a Positive Mindset
    • Philosophy: “Just Do It” is inherently optimistic, pushing us towards positive action.
    • Application: Whenever negativity or self-doubt creeps in, remind yourself to “Just Do It.” This positive affirmation can help shift your mindset and keep you focused on moving forward.

Integrating the slogan into Everyday Life

Incorporating the “Just Do It” mentality into our daily lives can lead to profound changes. It’s about more than just physical activity or sports – it’s a mindset that encourages us to live life to the fullest, embrace challenges, and continuously strive for personal growth and fulfilment.

Remember, “Just Do It” isn’t just a call to action; it’s a philosophy of life. By adopting this mantra, we can find the strength and motivation to tackle each day with enthusiasm and determination.

Revitalize Your Workday: Creating Routines


In the modern world, the structure of workdays can often feel monotonous and draining. One powerful tool to combat this lethargy and infuse vigor into your workday is by establishing mindful routines. Routines can act as a scaffold, providing a sense of order and intentionality, which can lead to enhanced productivity and satisfaction. This article elucidates three pivotal takeaways regarding the formulation of effective routines to revitalize your workday.

The Warning

Creating routines can indeed be a double-edged sword. While they offer structure, predictability, and can lead to enhanced productivity, there are also potential downsides if not thoughtfully implemented or if taken to an extreme.

While routines are instrumental in fostering order and efficiency, they can also harbour a downside if not balanced with flexibility.

They may breed monotony, stifling creativity and engendering a resistance to change, which could be detrimental in dynamic or unexpected situations.

Over-reliance on routines can lead to an overly rigid schedule, causing individuals to miss out on spontaneous opportunities or new experiences.

Furthermore, the quest for a structured day could segue into overwork, potentially culminating in burnout. Routines might also discourage stepping out of one’s comfort zone, fostering a sense of complacency and hindering personal or professional growth.

Lastly, imposed routines without regard for individual preferences can lead to depersonalization, stripping the workday of a personalized touch. Hence, while crafting routines, it’s imperative to inject a dose of flexibility, ensuring they serve as a scaffold rather than a cage.

Start your Day right

The manner in which you commence your day sets the tone for the hours that follow. Creating a morning routine that embodies a mix of mindfulness and energizing activities can be transformative.

  • Action: Dedicate the first hour of your morning to a blend of meditation, a nutritious breakfast, and a brief exercise routine. This combination can help to wake up both your mind and body, preparing you for the tasks ahead.

Prioritize and Schedule

A well-thought-out routine includes a list of prioritized tasks and a schedule that allocates time to each task judiciously. This helps in managing time effectively and ensuring that important tasks do not fall by the wayside.

  • Action: Every evening, draft a list of the following day’s tasks, prioritize them based on urgency and importance, and allocate specific time slots for each. Utilize digital tools like task management apps to keep you on track.

Incorporate Breaks

An incessant work routine can lead to burnout. It’s imperative to incorporate short breaks to rest, rejuvenate, and regain focus.

  • Action: Every 90 minutes, take a short break for about 5 to 10 minutes. Use this time to stretch, take a walk, or engage in an activity that diverts your mind from work. This practice can enhance your concentration and productivity when you return to your tasks.


Revitalizing your workday through well-structured routines is a pragmatic approach to enhancing productivity and overall work satisfaction. By commencing your day on a positive note, prioritizing tasks, scheduling judiciously, and incorporating regular breaks, you lay down a sturdy foundation for a fruitful and enjoyable workday.

The actions recommended herein are simple yet impactful steps towards achieving a balanced and invigorated workday.