1 Mindfulness: I begin each day with an hour of vipassana, the oldest Buddhist meditation practice. It revitalises me for the day and helps me centre myself. Vipassana has become the foundation of my life. 

2 Diet: To improve my metabolic and brain health, I practise intermittent fasting daily and have lunch and a low-carb, gluten-free dinner. It helps maintain steady energy levels through the day. 

3 Body activation: Fitness is my priority — I integrate it into my schedule by including electro muscle stimulation (EMS) training 2-3 times a week. This optimises muscle engagement and saves time, helping me maintain my fitness goals without extended workouts.

4 Reflection: I visit the gurudwara in the evenings for gratitude and spiritual reflection. It helps me find inner tranquility.

5 Meditation: Catching up on my favourite TV series helps me unwind — I’m hooked to The New Look, a show on mental resilience set in the post-WW2 era. I also meditate using Dr Joe Dispenza’s technique, whenever possible, during the week. Dr Dispenza is a neuroscientist and expert in mindfulness. He believes that your thoughts can impact your health positively as well as negatively.

(Tarun Katial is Founder-CEO, coto)