After a bit of pause in my regular exercise routine during the wedding festivities in November and followed by post-wedding commitments in December 2024, January marked a return to consistency with running. The relatively mild winter this year made it easier to maintain a steady running schedule in the gym. The controlled environment of the indoor treadmill helped maintain a good pace without weather-related disruptions, and I managed to complete 100 kilometers this month. This achievement sets a positive tone for the year ahead, especially considering the two-month break that preceded it.

The indoor running sessions provided a structured approach to getting back into the exercise routine. The gym's controlled temperature and timing flexibility helped maintain consistency, which was crucial for reaching the 100km a month mark. The reduced severity of winter this year played a significant role in maintaining motivation, as the morning commute to the gym wasn't hindered by extreme cold. This steady progress has helped rebuild the stamina that naturally decreased during the wedding-related break in routine.

Looking ahead to February, I plan to add swimming back into my exercise schedule. The decision to resume swimming comes from the gradual warming of weather and the need to diversify the exercise routine. Swimming complements running well, offering a full-body workout while being gentle on the joints. The combination of running and swimming should help maintain overall fitness levels while preventing workout monotony. The improving weather conditions suggest that outdoor running might also become more feasible in the coming months.

The January achievement of 100 kilometers sets a strong foundation for the broader goal of completing 1000 kilometers in 2025. While this target requires consistent effort throughout the year, averaging about 83 kilometers monthly, the strong start in January provides good momentum. The gradual improvement in weather conditions should support this goal, making it easier to maintain and potentially exceed monthly targets. The addition of swimming to the routine should help maintain overall fitness levels, potentially making the running goals more achievable. Though the 1000km yearly target seems challenging, especially considering potential disruptions and schedule changes, the January performance provides a realistic basis for optimism.

As a power user of the Arc Browser and Perplexity, I’ve gradually moved away from relying on Google Search for most of my queries. The combination of Arc’s innovative features and Perplexity’s AI-driven insights has transformed how I consume information online. One feature that has particularly stood out is the “Pinch to Summarize” functionality, available on Arc’s mobile version. This tool has become an indispensable part of my daily browsing routine, especially when dealing with news articles, long-form content, and even YouTube videos. It’s a feature that not only saves time but also helps me decide whether a piece of content is worth diving into. That said, I do wish it were available on laptops or bigger screens, as it would significantly enhance my workflow across devices.

The Pinch to Summarize feature works seamlessly on mobile across various types of content. When reading news articles or blog posts, a simple pinch gesture on the screen generates a concise summary of the text. This is particularly useful when I’m skimming through multiple sources and need to quickly extract the core ideas without reading the entire piece. The summaries are accurate and capture the essence of the content, allowing me to stay informed without spending excessive time on each article. What’s impressive is how well it handles complex topics, distilling them into digestible snippets that are easy to understand. This feature has become a game-changer for staying updated in a world where information overload is a constant challenge.

Another area where Pinch to Summarize shines is its ability to work with YouTube videos. Often, I come across lengthy videos that I’m unsure are worth my time. With this feature, I can quickly generate a summary of the video’s key points, helping me decide whether to watch it in full or move on. This is especially helpful for educational content, tutorials, or news updates where the gist of the video is often more important than the entire runtime. The accuracy of these summaries is solid, and they provide enough context to make an informed decision. It’s like having a personal assistant that filters out the noise and delivers only what’s relevant. However, since this feature is currently limited to mobile, I find myself wishing for its expansion to desktop or laptop screens, where much of my work and research happens.

What I appreciate most about Pinch to Summarize is its ability to help me prioritize my reading and viewing habits. In a world where content is abundant but time is limited, this feature acts as a filter, ensuring that I only engage with material that aligns with my interests or needs. It’s not just about saving time; it’s about optimizing the way I consume information. Whether I’m researching a topic, catching up on the news, or exploring new ideas, Pinch to Summarize has become an essential tool in my digital toolkit. That said, its current limitation to mobile devices feels like a missed opportunity. I hope the Arc team considers bringing this feature to laptops and bigger screens soon, as it would further enhance productivity and streamline the way we interact with content across platforms. For anyone who values efficiency and clarity in their online experience, this feature is worth exploring—especially once it becomes available on more devices.

Republic Day of India, celebrated on January 26, is often associated with parades, patriotism, and a day off from work. However, its significance runs much deeper than these surface-level observations. While Independence Day marks India’s freedom from British rule on August 15, 1947, Republic Day commemorates the adoption of the Indian Constitution on January 26, 1950. These two events, though closely related, differ fundamentally in their essence. Independence Day symbolizes the end of colonial rule, while Republic Day represents the beginning of India’s journey as a sovereign, democratic republic. It is the day India formally embraced its Constitution, a document that not only outlines the framework of governance but also enshrines the values of justice, liberty, equality, and fraternity.

The distinction between Independence Day and Republic Day lies in their focus. Independence Day is a celebration of freedom from external control, a moment of collective pride in breaking the chains of colonialism. Republic Day, on the other hand, is a celebration of self-governance and the principles that guide it. The Constitution of India is not merely a legal document; it is a reflection of the nation’s aspirations and a commitment to uphold the rights and dignity of every citizen. It is a reminder that freedom is not just about political independence but also about creating a society where every individual has the opportunity to thrive. Republic Day, therefore, holds a deeper significance as it underscores the responsibility that comes with freedom—the responsibility to build a just and equitable society.

Another aspect that sets Republic Day apart is its emphasis on unity in diversity. The Indian Constitution is a testament to the country’s ability to accommodate a wide range of cultures, languages, and religions within a single democratic framework. It is a living document that has evolved over time to address the changing needs of the nation. Republic Day serves as a reminder of this unity and the shared values that bind the country together. It is a day to reflect on the progress made and the challenges that lie ahead in realizing the ideals set forth by the Constitution. Unlike Independence Day, which is rooted in the past, Republic Day is forward-looking, urging citizens to actively participate in the democratic process and contribute to the nation’s growth.

It is a day to honor the vision of the framers of the Constitution and to reaffirm our commitment to the principles they laid down. It is a day to recognize that freedom is not an end in itself but a means to achieve a larger goal—the creation of a society that values justice, equality, and human dignity. As we celebrate Republic Day, it is important to remember that the true spirit of the day lies in our collective efforts to uphold the ideals of the Constitution and work towards a better future for all.

Kachori, a deep-fried snack that has long been a staple in Indian cuisine, is often associated with indulgence rather than health. Recently, I tried the offerings from Kachori Story, a specialized kachori store that originated in Gurgaon. The experience was noteworthy, not just for the taste but also for the unique branding and storytelling that set it apart. The basic kachoris, filled with a spiced lentil mixture, were crisp on the outside and flavorful on the inside. While they are undeniably deep-fried and not the healthiest option, they make for a satisfying treat when consumed in moderation. What stood out, however, was the thoughtfulness behind the brand’s presentation and narrative, which added a layer of charm to the experience.

The branding of Kachori Story is quirky and memorable. The store uses playful doodles and a well-crafted narrative to create a distinct identity. These doodles, often depicting the journey of kachoris from preparation to plate, are not just decorative but also serve as a storytelling tool. They make the brand more relatable and give it a higher recall value. The narrative built around the kachoris is simple yet effective, focusing on the authenticity and tradition behind the snack. This approach resonates well with customers, especially in a market where food brands often rely heavily on taste alone. The visual and narrative elements make Kachori Story stand out in a crowded food scene.

During a conversation with the store, I learned that the founding team hails from Bikaner, a city in Rajasthan known for its rich culinary heritage. This connection to Bikaner adds credibility to the brand, as the region is famous for its savory snacks, including kachoris. The founders’ roots likely play a significant role in the authenticity of the flavors and the traditional preparation methods. While the kachoris are deep-fried, a cooking technique that is integral to their texture and taste, the brand does not shy away from acknowledging that they are an occasional indulgence rather than a daily snack. This honesty is refreshing and aligns well with the growing consumer preference for transparency in food brands.

Spotify has established itself as a leader in the music streaming industry, not just because of its vast library of songs but because of its thoughtful product design. One of its core strengths lies in its ability to seamlessly integrate across devices and speakers. Whether you’re listening on your smartphone, laptop, smart speaker, or even your gaming console, Spotify ensures a consistent and uninterrupted experience. This cross-device functionality is not just a convenience; it’s a necessity in today’s multi-device world. The ability to start a playlist on your phone during your commute and continue it on your smart speaker at home without missing a beat is a feature that users have come to rely on. This seamless integration is a testament to Spotify’s understanding of modern listening habits, where flexibility and continuity are key.

Another standout feature is Spotify’s lyrics functionality. While lyrics might seem like a small addition, they significantly enhance the user experience. For many, music is not just about the melody but also about connecting with the words. Spotify’s real-time lyrics feature allows users to follow along with their favorite songs, making the experience more immersive. This feature is particularly appealing to those who enjoy singing along or analyzing songwriting. Additionally, the inclusion of song radio sets Spotify apart from its competitors. By creating a radio station based on a single track, Spotify introduces users to new music that aligns with their tastes. This personalized discovery mechanism keeps users engaged and ensures that the platform remains fresh and relevant, even for long-time subscribers.

What makes Spotify truly great is its ability to balance innovation with simplicity. The app’s interface is intuitive, making it easy for users to navigate its extensive features without feeling overwhelmed. Whether you’re creating playlists, exploring curated recommendations, or diving into podcasts, the experience remains smooth and user-friendly. This simplicity is crucial in retaining users who might otherwise be deterred by overly complex interfaces. At the same time, Spotify continues to innovate, introducing features like collaborative playlists, AI-driven recommendations, and high-quality audio options. These additions demonstrate Spotify’s commitment to evolving with its users’ needs while maintaining the core functionality that made it popular in the first place.

In a crowded market of music streaming services, Spotify’s success can be attributed to its focus on delivering a product that aligns with how people actually listen to music. The combination of cross-device play, lyrics, song radio, and an intuitive interface creates a holistic experience that keeps users coming back. It’s not just about offering a large catalog of songs; it’s about creating a platform that enhances the way people interact with music. Spotify’s ability to consistently deliver on these fronts is what makes it a truly great product.

Today marks a significant milestone for me: 700 consecutive days of daily writing on my personal blog, gparashar.com. What began as a simple exercise to cultivate mindfulness, improve observation skills, and enhance my ability to communicate effectively has now become a core habit. Writing daily has allowed me to reflect on my experiences, document my thoughts, and create a repository of ideas that I can revisit. It has also helped me stay grounded, especially during busy or challenging times. This practice has evolved from being a mere experiment to an integral part of my daily routine, and I am grateful for the discipline and clarity it has brought into my life.

When I started this journey, I had no grand plan or long-term goal in mind. The idea was to write consistently, even if it was just a few sentences, to ensure that I remained observant and present in my daily life. Over time, I realized that writing daily was not just about the act of putting words on a page but about the process of thinking, reflecting, and organizing my thoughts. It became a way to process my experiences, both big and small, and to find meaning in the mundane. While there have been days when I missed writing due to travel or other commitments, I made it a point to catch up within two days. This approach has helped me avoid letting the backlog pile up, ensuring that the habit remains sustainable and manageable.

One of the most rewarding aspects of this journey has been the sense of accomplishment and growth that comes with consistency. Writing daily has taught me the value of discipline and the importance of showing up, even when motivation is low. It has also made me more aware of the world around me, as I constantly look for things to write about, whether it’s a thought, an event, or a simple observation. This habit has not only improved my writing skills but also deepened my understanding of myself and my surroundings. I am happy and grateful for the habit, as it has become a source of clarity, creativity, and connection in my life.

As I reflect on these 700 days, I am reminded of the power of small, consistent actions. What started as a personal experiment has now become a cornerstone of my daily life. Writing daily has allowed me to document my journey, celebrate my progress, and learn from my experiences. It has also reinforced the idea that habits, no matter how small, can have a profound impact over time. While I primarily write for myself, as a way to take notes and reflect, I hope that my journey inspires others to explore the benefits of daily writing or any other habit that brings clarity and purpose to their lives. Here’s to the next 700 days and beyond.

Sleep is a fundamental biological process that directly influences cognitive function, emotional regulation, and overall productivity. Over the past few years, research has consistently highlighted the detrimental effects of sleep deprivation on focus and performance. A 2021 study published in Nature Communications found that even a single night of inadequate sleep can impair attention, memory, and decision-making abilities. The study revealed that sleep-deprived individuals experienced a 20-30% decline in cognitive performance, equivalent to the impairment caused by alcohol intoxication. Furthermore, chronic sleep deprivation has been linked to long-term issues such as reduced problem-solving skills, diminished creativity, and an increased likelihood of errors in both professional and personal tasks. These findings underscore the critical role of sleep in maintaining optimal brain function and productivity.

The impact of sleep deprivation extends beyond cognitive decline. A 2022 meta-analysis in Sleep Medicine Reviews highlighted how lack of sleep disrupts the brain's prefrontal cortex, the region responsible for executive functions like planning, prioritization, and self-control. This disruption often leads to procrastination, poor time management, and an inability to focus on complex tasks. Additionally, sleep deprivation affects emotional stability, making individuals more prone to irritability and stress, which further hampers productivity. The study also noted that sleep-deprived individuals are more likely to experience "microsleeps"—brief episodes of unconsciousness that can last a few seconds—during tasks requiring sustained attention, such as driving or working on a computer. These microsleeps not only reduce efficiency but also pose significant safety risks.

Recovering from a night of poor sleep requires intentional strategies to mitigate its effects. One effective approach is to prioritize short naps the following day. Research from Sleep Health (2023) suggests that a 20-30 minute nap can significantly improve alertness and cognitive performance without causing sleep inertia, the grogginess often associated with longer naps. Another strategy is to optimize your environment for better focus. Dimming bright lights, reducing noise, and avoiding multitasking can help counteract the mental fog caused by sleep deprivation. Additionally, consuming moderate amounts of caffeine can provide a temporary boost in alertness, though it should not replace proper sleep. Engaging in light physical activity, such as a brisk walk, can also enhance blood flow to the brain and improve concentration.

While these recovery strategies can help in the short term, they are not substitutes for consistent, quality sleep. Establishing a regular sleep schedule, creating a calming bedtime routine, and minimizing screen time before bed are essential for long-term sleep health. A 2023 study in The Lancet Neurology emphasized that prioritizing sleep is not just a personal health choice but a critical factor in maintaining productivity and focus in both professional and academic settings. By understanding the profound impact of sleep on cognitive function and implementing strategies to recover from sleep deprivation, individuals can better manage their focus and productivity in an increasingly demanding world.

Swimming, in Gurgaon, is seasonal. In December of 2024, I let my Cult Sports membership expire deliberately. Gurgaon’s winters—thick with smog and morning chill—made the 6-7 AM slot impractical. The cold air bit harder, and the pool’s steam mingled uncomfortably with the haze. It felt logical to pause. I told myself I’d restart when the weather softened, when the smog cleared, when mornings felt less like a battle. A month later, I don’t regret the decision, but I miss the act itself. The water’s weightlessness, the rhythm of strokes, the solitude of laps—these are irreplaceable. Other exercises fill the time, but not the same space.

When I stopped swimming, I shifted to the gym. Weight training and running became substitutes. The transition was seamless. Treadmills and dumbbells don’t demand weather-resistant commitment. There’s no smog to navigate, no icy tiles underfoot. Physically, the trade-off has been neutral. My body hasn’t protested—no stiffness, no aches. If anything, muscle gains from lifting are visible. But functional fitness isn’t the point. Swimming was never just about utility. It was about the immersion, the quiet focus that running or reps can’t replicate. The gym sustains the body. Swimming, for me, sustained something quieter, harder to name.

Habits adapt. The mind reroutes. For a month, I didn’t think much about the pool. Routine has a way of filling voids. Mornings now involve sleep and evening point to weights or a run, and there’s satisfaction in that consistency. Yet, lately, I catch myself calculating: the smog has thinned, the sun rises earlier, the air no longer numbs. Practicality nudges me. My Cult Sports app sits unused, but I’ve started browsing the membership page again. Renewing isn’t urgent, but it feels inevitable. Not out of obligation, but because I want to glide through water again. Not because I “should”, but because I miss the particular calm of a morning swim—the way it frames the day, distinct from the gym’s sweat and clatter.

I’ll likely renew the membership soon. Gurgaon’s summers are kinder, and the pool’s morning slot no longer clashes with winter’s harshness. This isn’t about correcting a lapse or chasing guilt. It’s simpler: some activities carve niches nothing else can fill. Swimming, for me, is one. The gym keeps me strong, but the pool offers a different kind of clarity—a meditative repetition that running lacks. I don’t need to return to it, but I want to. Sometimes, missing something isn’t a problem to solve. It’s just a quiet acknowledgment that certain rhythms matter, even if they’re paused.

Today, I went to Bhumi Farms in Gurgaon with a group of friends. It was a unique experience that combined the simplicity of nature with the joy of good food and meaningful conversations. Located nearby in Gurgaon, Bhumi Farms offers a peaceful retreat from the daily hustle and bustle. The farm is surrounded by greenery, and the open spaces provide a sense of calm that is hard to find in urban environments. We spent the day sitting in the sun, enjoying the fresh air, and indulging in a picnic-style meal. The food was simple yet satisfying, and the setting made it taste even better.

One of the highlights of the visit was the opportunity to disconnect from technology and reconnect with nature. Being outdoors, especially in a green space, has a noticeable impact on mental and physical well-being. The natural light, the sound of birds, and the absence of urban noise create an environment that allows the mind to relax. Studies have shown that spending time in nature can reduce stress, improve mood, and enhance cognitive function. At Bhumi Farms, these benefits were evident. The open surroundings encouraged us to slow down, breathe deeply, and appreciate the moment. It was a reminder of how important it is to incorporate such experiences into our busy lives.

What made the day even more enjoyable was the social aspect. Being with friends added a layer of warmth and connection to the experience. We engaged in long conversations, discussing everything from personal goals to broader societal trends. The relaxed atmosphere of the farm made it easy to open up and share thoughts without the usual distractions. Social interactions, especially in a natural setting, can have a positive impact on mental health. They foster a sense of belonging and provide emotional support, which is essential for overall well-being. Combining nature with social activities, as we did at Bhumi Farms, creates a holistic experience that benefits both the mind and the body.

The farm’s serene environment, coupled with the joy of good food and meaningful conversations, made for a memorable day. It served as a reminder to prioritize such experiences in our lives, not just as occasional outings but as regular practices for maintaining balance and well-being. If you’re in or around Gurgaon and looking for a peaceful retreat, Bhumi Farms is worth a visit. It’s a place where you can unwind, recharge, and reconnect with yourself and others.

The relationship between regular cardio exercise and resting heart rate has been a subject of significant research in sports medicine. A study published in the Journal of Clinical Medicine in 2023 found that consistent cardiovascular training leads to a measurable decrease in resting heart rate over time. This adaptation occurs because regular cardio exercise makes the heart stronger, allowing it to pump more blood with each beat. As a result, fewer beats per minute are needed to circulate the same amount of blood throughout the body when at rest. The research showed that individuals who engaged in moderate cardio exercise for at least 150 minutes per week experienced an average reduction of 5-8 beats per minute in their resting heart rate over a three-month period. This improvement indicates that the heart is working more efficiently, requiring less effort to maintain basic bodily functions.

The significance of resting heart rate as a health indicator extends beyond just fitness levels. Research from the Copenhagen Male Study, which tracked over 2,700 participants for 16 years, revealed that resting heart rate serves as a reliable predictor of cardiovascular and overall health. The study found that individuals with resting heart rates above 90 beats per minute had a significantly higher risk of cardiovascular events compared to those with rates below 70 beats per minute. Furthermore, changes in resting heart rate over time can signal various health conditions. A sudden increase might indicate stress, illness, or overtraining, while a gradual decrease often reflects improving cardiovascular fitness. Regular monitoring of resting heart rate provides insights into how the body responds to training, stress, and recovery.

The practical aspects of tracking resting heart rate have become more accessible with modern technology. Current research in sports science emphasizes the importance of measuring resting heart rate first thing in the morning, before getting out of bed, as this provides the most accurate baseline measurement. Studies have shown that factors such as caffeine consumption, stress, and even room temperature can affect these readings, so consistency in measurement conditions is crucial. The advent of wearable devices has made it possible to track these trends over time, with research validating their accuracy when compared to medical-grade equipment. This continuous monitoring helps in understanding individual patterns and identifying any significant deviations that might require attention.

The process of improving resting heart rate through cardio training follows a predictable pattern supported by exercise physiology research. Initial improvements can be seen within the first few weeks of consistent training, but significant changes typically occur over three to six months of regular exercise. Studies have shown that both high-intensity interval training (HIIT) and steady-state cardio can effectively lower resting heart rate, though the adaptations might occur through slightly different mechanisms. The key factor is consistency in training, with research indicating that three to five cardio sessions per week provide optimal results for most individuals. However, it's important to note that genetics and age also play a role in determining one's baseline resting heart rate, and improvements should be viewed in the context of individual starting points rather than absolute numbers.