If you would like to improve your quality of life, please keep reading.I started this routine some years ago and not only my sleep got better, also I became more glad and conscious about my time.

Night routine: The best time of your day

After a long day, let you cellphone, laptop, even TV outside your mind.Take some hours (at least 30 min) without devices before sleeping, it deeply improves the quality of your sleep.Tip: Let the work affairs in the work, put the mute mood for your devices, and live your moment.

1. No use electrical devices. 

Skincare, prepare your favorite smoothie, manicure, do yoga, meditate, write.Whatever that have you as the main character, do it; because after a long day, you deserve it.Tip: Give you a massage, write about your day, play with your mascot, read a book, or even helping someone.

2. Do something for you.

Talk with your family/partner about their days and be interested on listening.Understanding what they pass through that day could connect you with them, and provide you a comfortable space to talk about your day.Tip: Avoid watching TV and instead ask about their days or create a conversation starting with your own day.

3. Enjoy the quality time.

Always try to take dinner before 08 pm because you should have enough time to digest and avoid stomach problems. Tip: Avoid alcohol, chocolate, coffee, products with fat trans, or spicy food that could irritate your stomach.

4. Have a light dinner.

All go through a day that sometimes is bad, good, or so. However, there is always something to be grateful.Tip: Look around you and say aloud why you are grateful. Even something as having a house or enough time to sleep could sound rare; however, many people do not have it. Be grateful.

5. Pry or being grateful.

Hello! I shared some times about how you can improve your night routine.

health

Health

How I Changed My Life.

Create a checklist of tasks for the day and check them one by one when you are done with each task. It will give you mental satisfaction.

1. Create a Morning Checklist 

When you take a break your mental map will be lost and you have to recover what's the logical things you are working on.

2. Don't Take Break ( When you do coding)

<ol><li>Drink Water</li><li>Little Physical activity in break.</li></ol>

3. Stay hydrated or Keep Your eyes hydrated.

When you take a lunch break or any in-session break try to watch knowledgeable things.

4. No social media break

Take challenging tasks which are outside of your current scope of work.

5. Leave time for learning 

All the meetings stack together so you can break at that time and at other times you can focus on coding.

6. Stack meeting together 

The result matters other than how you are showing your work.

7. Less show of more work

https://harkirat.classx.co.in/

Learn simple tricks and tips that help me stay focused, keep my energy up, and make progress on my projects, all while enjoying every minute of programming. Whether you're a beginner or a seasoned developer, these easy-to-follow strategies can help you boost your coding productivity and enjoyment

00:00 Introduction
00:25 Point No.1
01:33 Point No.2
03:00 Point No.3
04:02 Point No.4
05:17 Point No.5
06:53 Point No.6
07:36 Point No.7
09:02 Conclusion
09:35 BTS

Links

https://twitter.com/kirat_tw
https://linkedin.com/in/kirat-li
https://www.instagram.com/kirat_ins/
https://discord.com/invite/WAaXacK9bh

productivity

Productivity

habits

Habits

timemanagement

Time Management

softwareengineering

Software Engineering

I'm kirat, a 2018 Computer Science undergrad from IIT Roorkee. I've been part of Google's Summer of code twice and have worked at FANG, Finance and Startups over the last 4 years since graduating. 
I have a knack of film making and was heavily into it back in college, this channel is a way for me to keep that part of me alive.
This channel will take you through my journey of learning about Tech jobs, how you too can crack them and which career path might be best for you based on your goals and ambitions


Harkirat Singh

How I CODE For HOURS With NO Breaks

<ul><li class="ql-align-justify">Get a killer core with these simple and effective home workout exercises that build strength and endurance in your upper and lower abdominals. </li><li class="ql-align-justify">As an aerialist, your core strength is a vital part of your performance in the air, making inversions, climbs and hangs easier than ever! </li></ul>

Build Killer Core Strength At Home 

<ul><li class="ql-align-justify">Rock the boat, also known as dishing is a good challenge for both your upper and lower abs. </li><li class="ql-align-justify">Start in a high boat pose with knees parallel to the floor or just seated with your back slightly rounded. </li><li class="ql-align-justify">Then begin to lift your legs and lean back even more. </li><li class="ql-align-justify">For an added challenge, start to rock forwards and backwards keeping all of your body engaged. </li></ul>

1. Rock the Boat

<ul><li class="ql-align-justify">Begin seated with your knees bent, and as slowly as you can, roll down through the spine. </li><li class="ql-align-justify">When you are ready, roll back up nice and slowly. </li><li class="ql-align-justify">At the top, twist your torso to the right and roll down again and then come back up. </li><li class="ql-align-justify">Repeat on the left. </li></ul>

2. Rolling Sit Up

<ul><li class="ql-align-justify">A block makes this one a little easier!</li><li class="ql-align-justify">Sit with a block on each side of your hips.</li><li class="ql-align-justify">Press into the block and lift your hips off the ground while engaging your core, and try to bring your legs with you!</li><li class="ql-align-justify">Another options is, to start on your knees and lif your knees and feet off the floor. </li></ul>

3. L-Sit Lifts

<ul><li class="ql-align-justify">Begin seated on your sit bones and lift up your legs. </li><li class="ql-align-justify">Start by tucking your knees into your chest, then extend your legs and lie down taking your arms overhead. </li><li class="ql-align-justify">As you sit up, straddle your legs and bring your arms through the centre. </li><li class="ql-align-justify">Repeat! </li></ul>

4. Tuck, Straddle, Pike

<ul><li class="ql-align-justify">Begin seated with your legs straddled, or you can have 1 leg bent to make it easier. </li><li class="ql-align-justify">Lift one leg in towards your chest and release back down. </li><li class="ql-align-justify">Even if you can't get the lift, you can still engage the muscles and the lift will come with time. </li><li class="ql-align-justify">To take it 1 step further, you can place a block by your leg and lift your leg over the block and back again. </li><li class="ql-align-justify">Try to keep your spine straight and core engaged. </li></ul>

5. Single Leg Straddle

Building a strong abs / having core strength is extremely important not just for aerialist 

CircAsana faciliates yoga teacher trainings, acro yoga & aerial yoga retreats and performances, to inspire creative confidence and happy, purposeful living.

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Motivation & Inspiration

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Exercise & Fitness

sports

Sports

The Best Ab Exercises for Aerialists

Embrace curiosity and a thirst for knowledge. Ask questions about the world around you and seek answers through research, reading, and exploration. Curiosity is the foundation of intellectual growth.

1. Having a Curious Engaged Mind

I have no special talents. I am only passionately curious.

Reading is one of the most effective ways to expand your intellectual horizons. Explore a diverse range of books, articles, and academic papers. Don't limit yourself to one genre or subject; broaden your interests. This can be for any subject as well!

2. Read MORE

Practice critical thinking by analyzing information and ideas from multiple perspectives. Evaluate arguments, evidence, and sources critically. This will help you make informed decisions and solve complex problems.

3. Critical Thinking Daily!

Make learning a lifelong habit. Attend lectures, workshops, and online courses. Stay up-to-date with developments in your field of interest, and be open to learning from experts and peers. This will also help mentally keep you sharp and healthy

4. Pursue Infinite Knowledge 

"Education is the most powerful weapon which you can use to change the world."

Engage in meaningful conversations with others. Share your thoughts and listen to theirs. Discussing ideas and debating different viewpoints can sharpen your intellectual skills and broaden your understanding.

5. Engage More In Conversation 

Put what you learn into practice. Apply your knowledge to real-world situations. Solve problems, create, and innovate. Active application reinforces your understanding and helps you retain information. You got this!

6. Application Of Gathered Knowledge!

Remember that becoming more intellectually intelligent is a continuous process. Stay committed, be patient with yourself, and enjoying the journey of expanding your intellectual horizons. Also remember you are human, so don't go to hard on yourself!

Reminder: Mental Health Is Overall Important 

Understand yourself and those around you.

psychology

Psychology

personaldevelopment

Personal Development

mindfulness

Mindfulness

The Steps to Being Intelligent

You feel emotions intensely, so when you feel joy you are on top of the world.

👍 Intense Joy

This means you also feel painful emotions deeply and can feel overwhelmed by them.

👎 Deep Emotions

Your creativity thrives in a slower paced environment.

👍 Slow-Paced Creativity

When too much is going on around you it can be overwhelming and stressful.

👎 Overwhelm & Stress

Empathy is your strength and you feel deeply affected by the mood and emotions of people around you.

👍 Empathy

Seeing violence on TV can cause you intense distress and you tend to avoid it.

👎 TV Violence Distress

Understand the unique emotional landscape of HSPs as they journey through life's ups and downs.

mentalhealth

Mental Health

The UPS and DOWNS of being a HIGHLY SENSITIVE PERSON

The concept of the inner child refers to the part of ourselves that retains the memories, emotions, and experiences from our childhood. It represents our true essence, innocence, and vulnerability. Inner child work is a therapeutic approach that focuses on healing and nurturing this wounded child within us, allowing for deep emotional healing and personal growth.

Nurturing The Wounded Child Within

Many of us carry unresolved emotional wounds from our childhood, whether it be from neglect, abandonment, abuse, or other traumatic experiences. These wounds can manifest in various ways throughout our adult lives, impacting our relationships, self-esteem, and overall well-being. Inner child work provides a powerful tool for addressing and healing these wounds, allowing us to reconnect with our authentic selves and live more fulfilling lives.

The process of inner child work involves creating a safe space to explore and connect with our inner child. By accessing the emotions and memories associated with our childhood experiences, we can begin to understand and validate the pain and hurt that our inner child has carried for so long.

One of the key aspects of inner child work is providing the love, care, and nurturing that our inner child may have lacked during our formative years. This involves offering compassion, understanding, and acceptance to the wounded parts of ourselves. Through this process, we can learn to re-parent ourselves, providing the love and support that we may have missed out on as children. By addressing and healing our inner child wounds, we can experience profound transformations in our lives. Which may have many benefits:

Inner child work allows us to process and release repressed emotions that have been trapped within us since childhood. By acknowledging and validating these emotions, we can heal old wounds and find emotional freedom.

Emotional Healing

Many of our negative self-beliefs and patterns of self-sabotage stem from childhood experiences. Inner child work helps us identify and challenge these beliefs, replacing them with self-compassion, self-acceptance, and self-love.

Improved Self Esteem

Our unresolved inner child wounds often impact our relationships with others. By healing our inner child, we can develop healthier and more fulfilling connections with loved ones, breaking free from patterns of codependency or unhealthy dynamics.

Healing Relationships

Inner child work deepens our understanding of ourselves and the root causes of our behaviors and reactions. This self-awareness allows us to make conscious choices and break free from destructive patterns.

Increased Self Awareness

By embracing and integrating our inner child, we can experience a sense of wholeness and authenticity. This integration allows us to show up fully in our lives, embracing all aspects of ourselves with love and acceptance.

Integration And Wholeness

Inner child work is a deeply personal and transformative journey that requires patience, compassion, and commitment. It is important to approach this process with the support of a trained therapist or counselor who can provide guidance and create a safe space for exploration. Healing our inner child is not about dwelling on the past or blaming others for our current struggles. It is about taking responsibility for our own healing and reclaiming our power. By nurturing our inner child, we can heal the wounds of the past, embrace our true selves, and create a brighter, more fulfilling future.

Nurturing The Inner Child

1. Gain A New Perspective
When we are busy in our own lives, we cannot see the world from a new perspective. However, as you leave your home and travel, you will find how life is different for a number of people and how the basic recipe for living is simply beautiful.
There are a number of questions that pop in your head and those answers are potentially inspiring in your personal life.

The Angle:

2. Cuts Down Stress Level
Imagine yourself sitting on a cliff and soaking in sundowner! I am sure you cannot feel stressed or worried about anything in the moment because this is your moment and your time.
Similarly, there are a number of instances where you would find your brain getting a happy boost through <a href="https://www.calmsage.com/symptoms-of-serotonin-deficiency/">serotonin</a> release. It can also be understood that time away from work, family and friends gives you a refreshed approach and sense of independence.

The FEELS:

3. Travel Enhances Human Interaction
Meeting people from different corners of the world and talking to them has a freshness on its own. Relationships with new people improves your mental health as you connect with their experiences and lifestyle, distinct to yours.
You can find a number of amazing stories where couples, friends and families have been formed during travel and they inspire you to grow positively in life.

The Connection:

4. Travel Gives You Unexpected Challenges
Oh yes, another psychological benefit of traveling is facing challenges and resolving them. Getting stuck in heavy traffic, forgetting to take the right turn, delayed flights or waiting for someone for no reason may give stress for a certain period of time.
But if you look closely, these are the challenges that help maintain your calm and cognitive health at the same time.

Demure, Remonstrance... The Challenge!?

5. It Can Cut Down Seasonal Affective Disorder (SAD)
Winters can bring a lot of people under the blanket of <a href="https://www.calmsage.com/how-to-prepare-yourself-prevent-sad/">Seasonal Affective Disorder</a> or SAD and they yearn for sunshine and mental happiness.
If they travel towards tropical countries where enough sunshine is present, things could play great. It might be possible for someone to not to travel so far but changing the gloomy environment becomes a life savior.

Don't be S.A.D

6. Enhances Creativity & Confidence
It is a scientifically proven fact that as you deal with new experiences through travel and immerse into a variety of cultures, the brain’s neuroplasticity improves and creativity increases. At the same time, travel is not just about lying down on the sands but also finding ways to save your skin from tanning.
It’s not about eating at a shack but finding your way back to the hotel amidst the crowd. Everything here simply enhances confidence!

Intrepidity... That's the Spirit!

7. This Act Of Self Care Can Extend Your Life
Treating yourself with a vacation or a getaway is one of the best ways to show that you care for yourself. Moreover, a research paper in 2013 called ‘Destination Healthy Aging: The Physical, Cognitive And Social Benefits Of Travel’ reported that travel prevents disorders like dementia or Alzheimer’s disease.
Another study claimed that women who took vacations every 6 years or less have higher risk of suffering from heart attack than women who go for a vacation twice a year.

Love, Love, Love (Yourself)

“Travel changes you. As you move through this life and this world you change things slightly, you leave marks behind, however small. And in return, life—and travel—leaves marks on you.” - Anthony Bourdain

Impetus Cite

I never knew, until I knew: Book the ticket.

If you wonder why should you be traveling then find out the psychological benefits of traveling here. Read the blog to find mental health benefits of traveling and enjoy the drive.

travel

Travel

meditation

Meditation

scienceandnature

Science & Nature

7 Psychological Benefits you NEVER knew about Travel!

In the hustle and bustle of today's work environment, finding time to prepare a hearty and healthy meal can be challenging. Fortunately, with a little prep and creativity, you can whip up dishes that are not only quick but also nutritious. Here are five recipes that every busy worker should have in their repertoire:

Introduction

Ingredients: Bell peppers, broccoli, snap peas, carrots, soy sauce, olive oil, and any protein of your choice (chicken, tofu, shrimp).	 Method: Saute your protein until cooked, add in vegetables, and stir in soy sauce. Serve over rice or noodles.

Quick Veggie Stir Fry

Ingredients: Whole wheat spaghetti, canned tuna, cherry tomatoes, garlic, olive oil, red chili flakes, and parsley.Method:	 Boil the pasta. While it cooks, saute garlic and chili flakes in olive oil, add tuna and tomatoes. Combine with drained pasta, garnish with parsley.

15-Minute Tuna Pasta

Ingredients: Eggs, fresh spinach, feta cheese, cherry tomatoes, and olive oil.	 Method:	 Whisk eggs and pour into a heated pan with olive oil. Add spinach and feta. Cook until set, fold, and serve.

Spinach and Feta Omelette

Ingredients: Quinoa, canned black beans, corn, diced tomatoes, vegetable broth, cumin, chili, and cilantro.	 Method: Combine all ingredients in a pot. Bring to a boil, then simmer until quinoa is cooked. Garnish with fresh cilantro.

One-Pot Quinoa and Black Beans

Ingredients:	 Cooked chicken breast (diced), avocado, lemon juice, lettuce, tortilla wraps, salt, and pepper.	 Method:	 Mash avocado with lemon juice, salt, and pepper. Mix in chicken. Place on a tortilla with lettuce, wrap, and enjoy!

Avocado Chicken Salad Wrap

While these meals are quick and balanced, sometimes our bodies need an extra boost. Including a <a href="https://17fcchchd2viwod5wi1ry39y59.hop.clickbank.net/?tid=liv">supplement</a> in your diet can help fill any nutritional gaps, ensuring that you stay energetic and focused throughout your hectic day. Also, to combat the stress and physical strain of a packed schedule, consider integrating exercises like those from the <a href="https://d009cbdeoz0hwoa63kwk45y2wq.hop.clickbank.net/?tid=livk">hyperbolic stretching program</a> into your daily routine.

Bonus Content

Busy schedules demand efficient meals. Share your go-to quick recipes in the comments and let's help each other make mealtime simpler and tastier!

food

Food

5 Easy to Prepare Meals Recipe for Busy Workers

Remote work often blurs the lines between meal times and work hours. Eating the right food not only keeps you healthy but also boosts productivity and focus. Here are the top 10 foods remote workers should consider integrating into their diets:

Packed with antioxidants, they help improve cognitive function and memory.

Berries (Blueberries, Raspberries, and Strawberries)

These are great sources of omega-3 fatty acids and vitamin E which promote brain health.

Nuts and Seeds (Walnuts, Almonds, Chia Seeds)

Rich in vitamins and folate, they are essential for brain development and function.

Leafy Greens (Kale, Spinach, and Swiss Chard)

A great protein source that also provides choline, beneficial for brain health.

Eggs

Contains omega-3 which helps with cognitive processes and reduces the risk of memory problems.

Fish (Salmon, Mackerel, Sardines)

High in monounsaturated fats which promote healthy blood flow and support the brain.

Avocado

Packed with protein and complex carbohydrates, these provide a steady stream of energy.

Beans and Lentils

Contains flavonoids, caffeine, and antioxidants. It's not just a treat, but also aids concentration and mood!

Dark Chocolate

Support heart health, which in turn ensures a steady blood flow to the brain.

Whole Grains (Quinoa, Oats, and Brown Rice)

Gut health is linked to brain health. Yogurt promotes a healthy gut, which can positively impact your brain functions.

Yogurt (Especially Probiotic Varieties)

To complement a balanced diet, consider enhancing your wellness journey with some <a href="https://17fcchchd2viwod5wi1ry39y59.hop.clickbank.net/?tid=liv">dedicated supplements</a> that support overall health and vitality. And remember, incorporating effective body stretches, such as those found in the <a href="https://d009cbdeoz0hwoa63kwk45y2wq.hop.clickbank.net/?tid=livk">hyperbolic stretching program</a>, into your routine can help ease any physical tension from hours of sitting.

Fueling our bodies with the right food is crucial, especially when working from home. What's your favorite brain-boosting snack? Share your top nutritional tips with fellow remote workers!

Top 10 Must Eat Foods for Remote Workers

Stand in front of your chair and lower yourself down until your glutes touch the seat and then stand back up. This helps strengthen your leg muscles without needing much space.

Chair Squats

Place your hands on the edge of your sturdy desk. Step back into a plank position and perform a push-up. This targets the arms and chest.

Desk Push-Ups

While seated, straighten one leg and lift it up off the chair. Hold for a few seconds and then switch legs. This is great for your quadriceps.

Seated Leg Lifts

Gently tilt your head towards one shoulder and then the other to stretch and relieve any tension in the neck.

Neck Tilts

Sit tall in your chair. Turn your torso to one side, holding the backrest. This aids in alleviating any lower back pain and tension.

Spinal Twist

Extend one arm out in front, palm up. With your other hand, gently press on the upward facing hand, stretching your wrist and forearm.

Wrist Flexor Stretch

Simply elevate your shoulders toward your ears and then relax them. It's a quick way to relieve shoulder tension.

Shoulder Shrugs

Your workspace can double as your mini fitness studio. Which of these exercises are you integrating into your work breaks? Share your innovative fitness hacks with the remote-working community!

9 Easy to do Exercises for Remote Workers (With Super Mario!)

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