
Author: Jayesh
Building Trust
“Building trust requires nothing more than telling the truth. That’s it. No complicated formula.”
Attitude
How you do anything is how you do everything.
– Simon Sinek
IKIGAI
Ikigai’ is a book authored by Hector Garcia and Francesc Miralles. The purpose of this book is to help you find your Ikigai, and to share insights from Japanese philosophy on the lasting health of body, mind and spirit.
In this note, we summarise the key ideas and actions presented in the book. These include :
– What is Ikigai ?
– Knowing Your Ikigai
– Ikigai and Longevity
– Antiaging Secrets
– How to Face Life’s Challenges
– Summarised – The 10 Rules of Ikigai
What is Ikigai ?

Ikigai is the reason for your being. ‘Iki’ in Japanese means ‘life,’ and ‘gai’ describes value or worth. Ikigai means your purpose in life, which makes you wake up everyday. Having a clearly defined ikigai brings satisfaction, happiness, and meaning to our lives.
Ikigai is illustrated in four overlapping circles, as in a Venn Diagram which talks about a synthesis of:
• What you love to do.
• What you are good at.
• What the world needs.
• What you can be paid for
Knowing Your Ikigai
• Your values
• Things you like to do
• Things you are good at
The cross-section or overlap of these three lists, is your Ikigai, something you should do for the rest of your life.
Happiness is in the act of doing, not the result.
The concept of Ikigai aligns with everyday life, as opposed to a lifetime. It makes us appreciate our daily life, celebrating it, and experiencing the small joys of living. Ikigai is the reason you wake up in the morning for, that thing you live for, daily. Whatever you do, don’t retire. Keep your heart young. Smile. Live an unhurried life. Show respect for nature.
The here and now, and the impermanence of things: Both Buddhism and Stoicism remind us that the present is all that exists, and it is the only thing we can control. Instead of worrying about the past or the future, we should appreciate things just as they are in the moment, in the now.
Wabi-sabi and ichi-go ichi-e: Wabi-sabi is a Japanese concept that shows us the beauty of the fleeting, changeable, and imperfect nature of the world around us. Instead of searching for beauty in perfection, we should look for it in things that are flawed, incomplete. Japanese concept is that of ichi-go ichi-e , which could be translated “This moment exists only now and won’t come again.” It is heard most often in social gatherings as a reminder that each encounter is unique and will never be repeated, meaning that we should enjoy the moment and not lose ourselves in worries about the past or the future.
1. Stay active; don’t retire.
2. Take it slow.
3. Don’t fill your stomach.
4. Surround yourself with good friends.
5. Get in shape for your next birthday.
6. Smile.
7. Reconnect with nature.
8. Give thanks.
9. Live in the moment.
10. Follow your IKIGAI.
Start with Why
“Those who have a ‘why’ to live, can bear with almost any ‘how’.”
– VIKTOR E. FRANKL
In “Start With Why,” the author, Simon Sinek presents that purpose-driven individuals and organisations succeed because they start with the “why” instead of the “what” or the “how.”
1. WHY is the purpose, cause, or belief.
2. Every inspiring leader starts with WHY
3. People don’t buy WHAT you do, they buy WHY you do it.
4. Knowing your WHY is the key to lasting success.
Sinek provides a framework for finding your “Why” and communicating it to your team and customers. It is by putting into practice your personal values and beliefs, and using them as the foundation for your business strategy.
To support his theory, Sinek provides real-world examples of companies that have successfully communicated their purpose to create a loyal following.
The Golden Circle
Sinek introduces and narrates a novel concept. He calls it, “The Golden Circle”.

The Golden Circle is formed of three parts: ‘Why,’ ‘How’ and ‘What.’
What ?
The What of a company relates to the product or service that a company provides. The What is the outer layer of the circle.
How ?
The How of a company is the approach adopted by a company. The How is the differentiating value proposition or a unique selling point of the company.
Why ?
The Biological Basis of Golden Circle
Sinek explains that the ‘What ?’ is directly related to our neocortex in the brain. The neocortex is a an area in the human brain specialized for rational and analytical thoughts and language. The neocortex does not drive behavior. Instead, it only allows us to consider vast amounts of data.
The ‘How ?’ and ‘Why ?’ of The Golden Circle are both associated with the limbic brain, which is specialized for feelings like trust and loyalty. This area of the brain is responsible for all human behavior and decision-making.
Thus if you start with ‘Why ?’ you will be directly connecting with the limbic brain and this will facilitate better decision making.
“The role of a leader is not to come up with all the great ideas. The role of a leader is to create an environment in which great ideas can happen.”
Video
Watch Simon Sinek, explaining ‘Start with Why’
“If you win, you celebrate. If you lose, you learn”
What is the story of this site – Life is Beautiful ?
Hi Jayesh,
This site has several interesting posts by you that were worth reading. In addition, I saw that a lot of the blog entries were dated 2009. What is the story of this site ?
Kailash Khandelwal – Business Owner, Astrology Expert, based in Atlanta, USA.
————————–
I took up to serious writing around 2009. It’s then that I created a blog where I shared some personal experiences and learnings. I kept adding up articles whenever I could, but then there was long break from around early 2020 until 2023.
In January 2024, I decided to bring back this blog to life. It’s no longer limited to my experiences, it’s now about sharing the good things that I come across every day – typically books, articles, quotes – learnings that come in all forms.
When I started, the sole objective of writing this blog was to share with my children, Maahir who is turning 18 on 14th February, and Shourya, 14, what I learnt and experienced. It’s also my personal journal, notes to myself and allows me to look back, and at times relearn what may have been forgotten, the greatest beleif being that no matter what, Life is Beautiful.

Jayesh Tekchandaney
tekchandaney@gmail.com
12th February, 2024
PS – The colorful and vibrant Life is Beautiful that’s right on top of the page was created by Maahir in 2009, when he was 3 years old and Shourya was just born. It’s been 15 years since the blog was born.
The 5 AM Club

“The 5 AM Club” by Robin Sharma emphasises the importance of rising up early, and beginning your day with a holistic routine. The mantra, “Well begun is half done” is reiterated. The following is an extract, summary from the book, along with a visual representation, and a video link from YouTube both of which are included at the end of this note.
Robin Sharma’s magic mantra from this book, “Take excellent care of the front end of your day, and the rest of your day will pretty much take care of itself. Own your morning.”
He encourages everyone to be an early riser, which is at 5 am in the morning. While this could be difficult for many to adopt, for several personal and professional reasons, in principle the concept can be implemented, so long as one is willing to rise early. It’s important to grasp the ideas presented in the book and implement them, so that one make the most of the time available to advance personal, professional , physical, family, health, spiritual and social goals.
Peak Performance at 5:00 a.m.
The text suggests that our attention span is limited and gets used up throughout the day by various distractions. By waking up at 5:00 a.m., there is an opportunity to focus on one important task without distractions. This is due to a concept called transient hypofrontality, where at this time, the brain’s rational thinking shuts down, allowing for a state of flow. This state of flow leads to increased focus and productivity for the entire day. This can lead to achieving great things and becoming a history maker.
– Move: 1st 20 minutes for intense exercise. Start by exercising vigorously for 20 minutes to generate brain-boosting sweat. It will increase your metabolism rate and your brain will be optimized and you will be able to better focus on work.
– Reflect: Then, spend 20 minutes in deep reflection and solitude, writing your thoughts in a journal to understand your vision and let go of negativity. Here you plan your day or Mediate for clear vision or you may do praying or journaling.
– Grow: Finally, dedicate the last 20 minutes of your first hour to learning; study biographies, psychology, innovation, or listen to audiobooks. Embrace this routine to become a successful member of the 5 AM club.
The Four Interior Empires
• Mind Set: It is the psychological aspect of our being. For example, our thinking.
• Heart Set: It is our emotional intelligence. How good are we at managing our own emotions? What is our relation to others?
• Health Set: It relates to our physical fitness.
• Soul Set: It connects to spirituality. How are we connecting to that Supreme power?
The Five Scientific Truths Behind Excellent Habits
• World-class willpower isn’t an inherent strength; it is a skill developed through relentless practice.
• Personal discipline is a muscle. The more you stretch it, the stronger it gets.
• Like other muscles, willpower weakens when tired. Therefore, recovery is necessary for the expression of mastery and to manage decision fatigue.
• Installing any virtuous habits follows a distinct four-part pattern for automation of the routine.
• Increasing self-control in one area of your life should elevate self-control in all areas of your life.
The Habit Installation Protocol
It takes 66 days to get to the automation point of a new habit. The time can be divided into 3 parts (22 days each)-
• Destruction Phase: Here your old habit gets destroyed. It is the hardest part. You need most of your willpower in this phase.
• Installation Phase: In this phase installation of a new habit takes place. Here you should remember why you are going to build this habit.
• Integration Phase: Here the habit gets integrated with your daily life
After 66 days the habit will be automated.
The 10 Tactics of Lifelong Genius
1. The Tight Bubble of Total Focus: preserves your focus as well as your primal brilliance by giving you long stretches of time free from trivial fascinations and any influences that dissolve your inspiration.
2. The 90/90/1 Rule: For 90 days spend 90 minutes of a workday on a single task.
3. The 60/10 method: 60 minutes work – 10-minute break.
4. The Five Daily Concepts: During the second pocket of your Victory Hour, list the five tiny targets you wish to accomplish over the day ahead for you to feel it was one well-spent.
5. The Second-Wind Workout: schedule a second workout at the end of your workday to give you a second wind for a great evening.
6. The Two Massage Protocols: Lock two ninety-minute massages onto your weekly schedule. If not a massage do something that allows you to unwind.
7. Traffic University: Use the traveling time to learn, expanding your professional prowess and personal knowledge.
8. The Dream Team Technique: Delegate tasks that not only are a poor use of your hours but also diminish your happiness. Ideally, restructure your entire life so you’re doing only the things you’re great at—and love to do.
9. The Weekly Design System: Carve out and then ritualize thirty minutes early each Sunday morning to create your “Blueprint for a Beautiful Week.”
10. The 60-Minute Student: For at least sixty minutes a day, study. Do whatever it takes to fireproof your commitment to relentless growth.
The Billionaire’s Maxim
1. To Create Magic in the World, Own the Magic within Yourself.
2. Collect Miraculous Experiences over Material Things.
3. Failure Inflates Fearlessness.
4. Proper Use of Your Primal Power Creates Your Personal Utopia.
5. Avoid Bad People.
6. Money Is the Fruit of Generosity, Not Scarcity.
7. Optimal Health Maximizes Your Power to Produce Magic.
8. Continue Raising Your Life Standards Toward Absolute World-Class.
9. Deep Love Yields Unconquerable Joy.
10. Heaven on Earth Is a State, Not a Place.
11. Tomorrow Is a Bonus, Not a Right.
The following illustration by Visual Synopsis presents the above concepts in a single sheet.

You can also watch the 5 am Club video uploaded on YouTube by Upgraded Mentality.
Secrets of Good Health

This note, titled as “Secrets of Good Health” is a summary from an audio podcast on Audible, from Rujuta Diwekar, one of the most qualified and sought after nutrition and wellness expert. I had the fortune of training for my first marathon under Rujuta, in 2010. In this podcast, Rujuta presents a simple, yet little understood definition of good health. She emphasizes the importance of following a diet and exercise routine which is sustainable over a life time, and staying away from fitness fads or quick fixes. Right through the podcast she provides insights and simple yet effective actionable points that once can follow in the daily routine.
What is Good Health ?
– Good health is about improving the functionality and the quality of our day to day life. It should help us live a happier and a fulfilling life.
– Being fit means feeling light on your feet, healthy and happy in your heart and your head. Fitness is the benefit that you get out of building good habits.
– Good health comes in all weights, sizes and shapes. Don’t confuse between your weight and your health. Each one of us is healthy at a different body weight. Don’t be obsessed about reducing weight.
– Measures of good health are good digestion, sound sleep, good skin and hair, waist to hip ratio
– There is no shortcut to losing weight or getting slim. It requires small, slow, steady and sustainable efforts every day.
The 3 Guidelines on Healthy Diet and Well being:
1. Eat according to your cultural traditions
2. Eat according to your personal preference
3. Eat according to your budgetary constraints
5 Habits for Good Health
Sustainable weight loss means that your reduce 5 to 10% of your current weight within a year. Our focus needs be on building long lasting habits that we can sustain over a long period of 30 to 35 years, and right through life.
1. Don’t stand on the weighing scale every day. Weigh yourself once every 3 months. It’s important to feel light from within even if the weight doesn’t reduce significantly.
2. Don’t follow diets with names, or with the terms such as protein, carbohydrates and fat.
3. Don’t compare your fitness journey with that of others, or your own progress in the past.
4. Don’t kill yourself in the gym. An exercise should make you feel good, improve your energy levels, give you better sleep. Exercise like a real human being. 150 minutes of exercise in week is adequate for good health. You have to make a habit of exercising right through your life.
5. Don’t sleep at night on the next calendar day. Sleep on the same day as you wake up. Try to sleep before 11:30 pm latest.
Don’t fall for food fads of the weight loss industry or fall for their profit making scheme. Common sense is better than every formula or fad. Everything when consumed in an appropriate proportion, and with mindfulness will do good.
A Simple formula to maintain good health is:
1. Eat home cooked food, avoid outside food.
2. Sleep in time, get adequate sleep.
3. Exercise regularly.
Good Food Habits at Home, Work & during Travel
– At Home – Don’t skip or delay your breakfast. Eat a healthy and wholesome breakfast within the first few hours of waking up. There are plenty of breakfast foods in traditional Indian culture. Not eating a good breakfast will result in hunger pangs at the end of the day, where in you end up overeating to match up the calories your body needs.
– At Work – Plan your food intake between 4 to 6 pm. This helps you get the required mental and physical energy to take you through the evening, and will avoid acidity and bloating. There are plenty of evening snack options in Indian culture. You can have nuts, banana, dry snacks or light snack food. If you do not consume anything between 4 and 6 pm, the cortisol level which causes stress increases.
– During Travel – Carry food during your travel. A fruit and or nuts; a sweet like dates, laddoos; a salty snack; a bottle of water. This will help reduce your travel stress as well.
Top Foods for 3 Common Health Issues are Sugar Craving, Acidity and Tiredness.
Maintaining diversity and equality in the food intake is essential for a right balance. The following are the three common health related issues, and the solution to them :
Sugar Craving can be addressed by:
– Intelligent use of spices in cooking. Learn to cook.
– Good use of vegetables, tubers (root vegetables) such as sweet potato, yam, (also arbi, suran)
– Use of peanuts and peanut powder in daily diet.
To prevent Acidity
– Start your day with soaked black resins, which are also naturally sweet.
– Consume curd and poha or rice as a mid meal.
– A glass of water with a spoon of gulkand mixed, to be consumed in small portions right through the day.
To avoid Tiredness
– Aliv seeds, Halim seeds, iron and folic acid containing seeds
– Sprouts and Pulses all types
– Cashews – 4 to 6 cashews, consumed mindfully
Exercise FAQs
– Don’t confuse your activity with your exercise. Exercise is non-negotiable. It helps improve the heart, brain, bones and maintaining the right balance of hormones.
– For reducing belly fat and for a flat stomach increase, build the strength of your lower body, strong legs and your hip muscle. Exercises like squats, lunges, dead lifts.
– Walking 4000 steps in a day are adequate, about 3 to 4 km. This helps in blood circulation.
– Women need to work on building strength in the upper body and back, along with lower body exercises.
– Building strength results in musculature and helps reduce fat.
– All ages are good to begin exercising. Start slow and get steady. Exercise helps reverse aging.
– Exercise right through your life – 30 minutes a day, or one hour every alternate day.
Kid’s Health
– Kids should follow the same diet as adults do. There is not need for very special foods.
– Kids should be kept away from junk food. If there is an ad, it’s bad.
– Height is genetic.
Preventing Stress Eating by Reducing Stress
– Food is interlinked with our emotional well being, moods.
– We don’t need apps to tell us that we have over eaten. Self regulation is important while eating.
– Regular exercise helps reduce stress. Continuous exercise for 30 minutes gives you a dopamine kick, and thus helps reduce stress eating. Exercise at least 4 to 5 times a week.
– A short nap of 30 minutes, before 3 pm every afternoon helps reduce the stress, makes you feel energetic in the evening, and helps sleeping well at night.
– The Cortisol – the stress hormone, naturally comes down around 6 pm every evening. However, if you do not consume anything between 4 and 6 pm, the cortisol level increases.
– Consume coconut, peanut and cashews in your regular diet. Coconut is used in our culture, as it gives physical energy and at the same time calms the mind. Peanuts and cashews give you vitamin B, iron, essential fatty acids and magnesium, and helps reduce stress.
Sleep Matters
– The greatest secret of good health is a sound nighttime sleep.
– It’s important to sleep at the right time, latest by 11:30 pm each day.
– Lack of sleep results poor digestion – bloating, acidity, constipation.
– Post dinner, walk gentle and relaxed 100 steps for a good sleep.
– Hormones such as growth hormone, thyroid and insulin get regulated in sleep. Our growth hormone which makes us feel and look healthy peaks in the night when we sleep.
– Good sleep is important for a good mental health.
– Sleep is important for learning, and mental work.
Don’ts Before Night Sleep
– No tea, coffee, chocolate or any form of caffeine after 6 pm in the evening, as it affects the quality of sleep.
– Don’t listen to any loud noises 2 to 3 hours before sleeping.
– Stay away from screen at least 1 hour before sleep.
– Do not consume any intoxicating substances in late evening, night.
Three Secrets for Good Sleep
– Have a proper dinner, between 7 and 9 pm. There should be a 3 hour gap between bedtime and dinner. Don’t fully avoid carbs at night.
– Have a cup of haldi milk, gulkand milk, or milk with powdered cashews, nutmeg before sleeping.
– A little ghee massage on the soles of the foot before sleeping.
Yoga
– Yoga is not fully understood. Yoga is all encompassing.
– Yoga by definition means a calm mind. Focussing with an aim to achieve excellence.
– Strength, Stamina, Stability and Stretching – the 4 main arms of exercise can be achieved by practicing yoga.
– Practise yoga 3 to 4 times a week, for at least 30 minutes to an hour.
Do’s and Don’ts for Good Digestion
– Finish your lunch with a spoon of ghee and jaggery.
– Have a banana every day.
– Curd and resins should be consumed.
– Be active. Walk, stay mobile.
– Have a quick short afternoon nap.
– Stay hydrated.
– Avoid over dose of tea, coffee. Don’t have tea or coffee after 4 pm.
– Balance your meals with time tested proportion of food.
– Avoid laxatives.
Your Health Assessment
– Assessing health based on body weight only, isn’t the correct approach.
– Waist to Hip Ratio signifies good health (0.7 to 0.8 in females, 0.9 – 1.0 in males).
– Male waist less than 40 inches, female waist less than 36 inches.
– Digestion assessment.
– Sugar Craving assessment.
– Exercise compliance – exercise 3 to 5 times a week.
– Sound night time sleep.
– Minimal pain during monthly periods for women.
Thank you Rujuta for sharing your secrets of good health.
A Perfect Moment
And as we navigate all the pretense that surrounds us, we are sometimes lucky to stumble upon a moment that is perfect. A minute where life is just right and magic exists. That’s when pomp and show don’t matter, and love is all you need