Sep 25

Mindfulness won’t burn calories, but it might help you stick with your health goals

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Most people know roughly what kind of lifestyle they should be living to stay healthy. Think regular exercise, a balanced diet and sufficient sleep. Yet, despite all the hacks, trackers and motivational quotes, many of us still struggle to stick with our health goals. Meanwhile, people worldwide are experiencing more lifestyle-associated chronic disease than ever before. But what if the missing piece in your health journey wasn’t more discipline – but more stillness? Research shows that mindfulness meditation can help facilitate this pursuit of health goals through stillness, and that getting started is easier than you might think – no Buddhist monk robes or silent retreats required. Given how ubiquitous and accessible mindfulness resources are these days, I have been surprised to see mindfulness discussed and studied only as a mental health tool, stopping short of exploring its usefulness for a whole range of lifestyle choices. I am a psychologist and behavioral scientist researching ways to help people live healthier lives, especially by moving more and regulating stress more efficiently. My team’s work and that of other researchers suggests that mindfulness could play a pivotal role in paving the way for a healthier society, one mindful breath at a time. […]
Sep 22

How to breathe easy at work: The five-minute stress reset

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Breathwork micro-breaks—brief bouts of structured breathing slotted between emails and calls—switch off the body’s ‘alert’ setting and help regain composure   You don’t need a mat, a mantra or a meeting-free afternoon to feel better at work—you need five quiet minutes and your own lungs. Breathwork micro-breaks—brief bouts of slow, structured breathing slotted between emails and calls—switch off your body’s ‘alert’ setting and return you to baseline fast. A Stanford-led randomised study, published on biomedical and life sciences archive PubMed Central, found that just five minutes a day of exhale-weighted ‘cyclic sighing’ improved mood and reduced physiological arousal more than mindfulness meditation—evidence that the mechanics of breathing can be a shortcut to calm. The bigger point: tiny pauses matter. A meta-analysis in the journal PLOS ONE shows that micro-breaks of 10 minutes or less reliably boost vigour and reduce fatigue, even if your task list is brutal. You don’t need a long walk or a nap; a short, non-work activity—such as three-to-five-minute breathing set—delivers a measurable lift and helps you sustain focus through the day. Ask Aditya Kapoor, 32, product manager, Bengaluru. Staring down back-to-back stand-ups, he began pairing calendar alerts with a 4-in/6-out cadence and one long sigh each […]
Sep 17

How to increase the memory power of children: 4 science backed formula

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Parents can boost their child’s memory through simple methods. Adequate sleep is crucial for memory consolidation. Active recall is more effective than re-reading. Physical activity enhances blood flow to the brain. Mindful nutrition, including omega-3 fatty acids, supports memory performance. These habits help children study smarter and build lasting memory skills. These methods do not require expensive supplements. Does your kid find it hard to remember multiplication tables or recall stories for exams? Well, good news for you that their memory can be strengthened and trained. Memory is the invisible superpower that fuels a child’s learning journey but memory is not just about genetics. Neuroscientists have found that the brain is highly adaptable in childhood and everyday habits can significantly enhance a child’s ability to store and retrieve information. Take a close look…Increasing memory power in children is not about expensive supplements or endless tuition, it is about simple and science-backed habits including proper sleep, active recall, regular physical activity and brain-friendly nutrition. Here are four science-backed formulae every parent can try to help their child sharpen memory power.   Sleep is non-negotiable Memory consolidation happens while children sleep. Studies reveal that sleep strengthens neural connections formed during the day, […]
Sep 14

Ancient habits that sharpen your concentration

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These ancient traditions are practical techniques that work even today.   In a world of endless to-do lists, it is only humane to feel overwhelmed. Your mind feels scattered from time to time when all it needs is a little guidance. To find clarity, you do not need another productivity hack, believes Saurabh Bothra, a certified yoga expert. He says all we need is stillness, and for that he urges us to incorporate ancient habits in our daily lives to sharpen our concentration. According to him, “Long before modern distractions, our ancestors built daily rituals to train the mind and cultivate lasting focus.” These ancient traditions are practical techniques that work even today.   Here are 7 ancient habits that increase concentration: Tratak Meditation is an ancient yogic practice where you stare at a candle flame without blinking. It enhances visual concentration and calms the mind, adds Saurabh Bothra. He states that only 5 minutes each day can boost mental clarity. Nasagra Drishti (Nose-tip Gazing) is an ancient technique used to increase focus. The yoga expert highlights, “Used during certain yoga poses and meditations, this technique helps centre your thoughts by focusing your gaze on your nose tip.” Nadi Shodhana […]
Sep 11

9 daily habits of people who will never truly be happy, according to psychology

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I once had a neighbor who complained about everything—from the weather to the way birds chirped in the morning. He had a decent job, a loving partner, and pretty good health, yet he never seemed content. I found myself wondering if happiness was just not in his DNA. After a while, I realized his daily actions—more than any external factor—were what shaped his perpetual dissatisfaction. Most of us think happiness is a mysterious trait people either inherit or stumble upon. But psychology suggests it’s often cultivated by specific habits and mindsets. I’m no saint—I’ve caught myself slipping into counterproductive habits that make me cranky and restless. It’s a constant check-in process. Below, I’ve laid out nine everyday behaviors that, in my experience, hold people back from real happiness. They might look small on the surface, but they can create a permanent fog of discontent if left unchecked.   1. Constantly comparing themselves to others Comparison, as the saying goes, is the thief of joy. When a friend of mine bought a new car, I immediately questioned my own finances. It wasn’t rational. It was just a knee-jerk reaction to someone else’s perceived “success.” Psychologists talk about “social comparison theory,” which […]
Sep 08

5 effective time management tips to boost productivity and do more work in less time, as per psychology

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Have you ever noticed that while we all have the same 24 hours in a day, only some people are able to achieve much more whereas others struggle. What makes all the difference between them is how well they manage their time. Psychology shows that productivity is not just about working harder but also about working smarter. And so, when you learn to organise your day well, you are more focussed and produtive. So, here we list some psychology-backed time management tips that will help you do more work in less time:   Use the Eisenhower Matrix The Eisenhower Matrix can help you separate tasks into four categories: Urgent and important, important but not urgent, urgent but not important, and neither. When you segregate your tasks in these categories, you can prioritise your work and focus better on tasks that truly matters. This will also help you avoid wasting your energy on low-value tasks thus reducing decision fatigue and mental clutter.   Use the Pomodoro Technique The Pomodoro Technique means working in short, focused slots or bursts (generally of 25 minutes), followed by small 5-minute breaks in between. A UCL study highlights that ‘Our brains have an upper limit on […]
Sep 05

How to handle stress? The 4 A’s method that can help reduce stress and anxiety

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Stress management is crucial for mental and physical well-being. The 4 A’s approach—Avoid, Alter, Adapt, and Accept—offers practical strategies for coping with stress. By avoiding unnecessary stressors, altering situations, adapting reactions, and accepting the unchangeable, individuals can effectively manage stress, improve emotional wellness, and build resilience in various life situations. Stress is a part of life, but when it becomes excessive or constant, it can significantly weaken our mind and body. Stress management is necessary to remain in peace and in good health. The 4 A’s approach to stress management – Avoid, Alter, Adapt, and Accept – is helpful and effective. It allows one to react to stress more effectively, better, and in a healthier way by providing us with realistic options for varied situations. Let’s decode this stress-management method!   1. Avoid Although one cannot avoid stress altogether, maybe one can restrict exposure to a few of the things on one’s list of reasons to stress oneself out. This has nothing to do with shirking responsibility, but with being smart and cutting out unnecessary sources of stress. For instance, become proficient in saying no when overworked. Boundary setting is necessary, particularly if one tends to overcommit on the job […]
Sep 02

Yoga and wellness coach reveals breathing technique that can reduce anxiety in just 5 minutes

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Do you struggle with stress and have difficulty coping with the chaos of every day life? Yoga expert has shared a simple breathing technique that offers relief. Are you someone who suffers from stress and anxiety, feeling like your mind is always racing and your body can never truly relax? You’re not alone. While some people turn to caffeine fixes or doom-scrolling as quick escapes, these habits only heighten the vicious cycle of restlessness. What if the antidote to all this tension wasn’t another app or supplement, but something as simple and accessible as breathing? Riya Vyas, Founder of Unalome Yoga & Wellness Studio, Delhi & Co-Founder of SOL Wellness, is popularising a centuries-old yogic breathing technique called Sama Vritti Pranayama, also known as box-breathing. This technique has the ability to instantly ground your mind, soothe the nervous system and create a pocket of calm in the chaos. In an Instagram video posted on July 28, the yoga and wellness expert detailed the simple steps to perform box-breathing as a grounding technique to pause for a few minutes when something is stressing you out.   How to practice Sama Vritti Pranayama Riya outlined the simple steps for box-breathing, beginning her […]
Aug 31

6 habits you need to change if you feel sleepy during the day

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Constantly feeling tired and sluggish during the day? It may not just be lack of sleep at night. Your daily habits could be draining your energy. Here are 6 habits you should change to stay alert and refreshed. Skipping breakfast: Breakfast fuels your body after hours of fasting. Skipping it can cause low blood sugar, leaving you tired and unfocused throughout the day. Opting for a balanced meal with protein, fiber, and healthy fats is beneficial. Too Much Screen Time: Excessive screen time, especially before bed, disrupts your circadian rhythm. Blue light from devices suppresses melatonin, leading to poor quality sleep and daytime drowsiness. Lack of Physical Activity: A sedentary lifestyle makes your body and mind sluggish. Even short walks or light stretches during the day can boost circulation and keep you energised. Dehydration: Not drinking enough water can cause fatigue, headaches, and poor concentration. Staying hydrated is essential for maintaining energy and focus. Overloading on Caffeine: Too much caffeine can give you a temporary boost but later cause energy crashes. Relying heavily on coffee or energy drinks disrupts your natural energy balance and sleep cycle. Poor Sleep Routine: Irregular sleep schedules confuse your body clock. Going to bed and […]
Aug 28

8 subtle behaviors that make people look and feel younger than their age

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There’s something magnetic about people who seem to float through life with a glow you can’t quite define. They’re not chasing trends or pretending to be 25 when they’re clearly not. They’re just… vibrant. You know the type—someone in their 40s who walks into a room and somehow feels lighter, sharper, and more alive than everyone else. So what’s their secret? I’ve come to believe it’s not about expensive skincare or green juice (though those don’t hurt). It’s about how they behave. Youthfulness isn’t just in your cells — it’s in your spirit. Here are 8 subtle but powerful behaviors that make people look and feel younger than their age.   1. They stay curious One of the fastest ways to age your energy? Thinking you’ve seen it all. Curious people, on the other hand, carry a kind of mental sparkle. They ask questions, they try new things, they get excited about ideas. Whether it’s learning how to use a new app or reading about deep-sea jellyfish at 2am (guilty), they never let their brains go stale. Psychologists refer to this as “openness to experience,” a trait associated with psychological flexibility and—surprise—greater life satisfaction as we age. It’s not about […]
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