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Penguin Life Hack Series: Turn Your Life Around with these 30 Books!

Are you looking to level up your life and tackle challenges like a pro? Say hello to the Penguin Life Hack series! With 30 incredible books jam-packed with expert tips, we’re about to unveil the ultimate guide to unlocking your full potential. So whether you want to crush your goals, boost your career, or just live better every day, get ready for some seriously game-changing advice!

 

#1 Be authentic and believe in yourself

The Courage To Be Disliked
The Courage To Be Disliked || Ichiro Kishimi and Fumitake Koga

The Courage to be Disliked shows you how to unlock the power within yourself to become your best and truest self, change your future and find lasting happiness. Using the theories of Alfred Adler, one of the three giants of 19th century psychology alongside Freud and Jung, the authors explain how we are all free to determine our own future free of the shackles of past experiences, doubts and the expectations of others. It’s a philosophy that’s profoundly liberating, allowing us to develop the courage to change, and to ignore the limitations that we and those around us can place on ourselves.

 

 

#2 Have clarity of thought and visualize success

Manifest
Manifest !! Roxie Nafousi

MANIFEST is the essential guide for anyone and everyone wanting to feel more empowered in their lives. Self-development coach and ‘Queen of Manifesting’ Roxie Nafousi will show you how in just seven simple steps you can understand the true art of manifestation and learn how to create the life you have always dreamed of.

 

#3 Get the best out of people

Surrounded by Idiots
Surrounded by Idiots || Thomas Erikson

You are not alone. After a disastrous meeting with a highly successful entrepreneur, who was genuinely convinced he was ‘surrounded by idiots’, communication expert and bestselling author, Thomas Erikson dedicated himself to understanding how people function and why we often struggle to connect with certain types of people.

Originally published in Swedish in 2014 as Omgiven Av Idioter, Erikson’s Surrounded by Idiots is already an international phenomenon, selling over 1.5 million copies worldwide, of which over 750,000 copies have been sold in Sweden alone. It offers a simple, yet ground-breaking method for assessing the personalities of people we communicate with – in and out of the office – based on four personality types (Red, Blue, Green and Yellow), and provides insights into how we can adjust the way(s) we speak and share information.

 

 

#4 Master the art of simple living

Zen
Zen || Shunmyo Masuno

Zen is the perfect antidote to the stress and uncertainty of modern life . . .

In clear, practical and easy to follow lessons – one a day for 100 days – renowned Buddhist monk Shunmyo Masuno draws on centuries of wisdom to show you how to apply the essence of Zen to modern life.

You will learn how to exhale deeply to eliminate negative emotions, to arrange your house simply to clear your thinking, to line up your shoes at night to bring order to your mind, to plant a single flower and watch it grow, to worry less about what you cannot control, and so much more . . .

You will even make time to think about nothing at all.

 

 

#5 Learn from adversity

The Spy and the Traitor
The Spy and the Traitor || Ben MacIntyre

On a warm July evening in 1985, a middle-aged man stood on the pavement of a busy avenue in the heart of Moscow, holding a plastic carrier bag. In his grey suit and tie, he looked like any other Soviet citizen. The bag alone was mildly conspicuous, printed with the red logo of Safeway, the British supermarket.

The man was a spy. A senior KGB officer, for more than a decade he had supplied his British spymasters with a stream of priceless secrets from deep within the Soviet intelligence machine. No spy had done more to damage the KGB. The Safeway bag was a signal: to activate his escape plan to be smuggled out of Soviet Russia. So began one of the boldest and most extraordinary episodes in the history of spying. Ben Macintyre reveals a tale of espionage, betrayal and raw courage that changed the course of the Cold War forever…

 

 

#6 Keep upskilling

HBR at 100
HBR at 100 || Clayton M. Christensen

The most definitive management ideas of the century, all in one place.

Harvard Business Review is the foremost destination for smart management thinking. Now, at its 100th anniversary, this commemorative volume brings together the most influential ideas since its inception.

 

 

#7 Always have the upper hand

Never Split the Difference
Never Split the Difference || Tahl Voss, Chris,Raz

After a stint policing the rough streets of Kansas City, Missouri, Chris Voss joined the FBI, where his career as a kidnapping negotiator brought him face-to-face with bank robbers, gang leaders and terrorists. Never Split the Difference takes you inside his world of high-stakes negotiations, revealing the nine key principles that helped Voss and his colleagues succeed when it mattered the most – when people’s lives were at stake.

Rooted in the real-life experiences of an intelligence professional at the top of his game, Never Split the Difference will give you the competitive edge in any discussion.

 

 

#8 Communicate with intent and precision

The Communication Book
The Communication Book || Mikael Krogerus, Roman Tschäppeler

Communication is a bit like love – it’s what makes the world go round, but nobody really knows how it works.’

Struggle to find the words in meetings? Know what you mean but not how to say it? From Aristotle’s thoughts on presenting to the Harvard Negotiation Project, internationally bestselling duo Mikael Krogerus and Roman Tschäppeler have 44 tried and tested ideas to change that.

 

 

#9 Overcome mental biases

Think Again
Think Again || Adam Grant

Why do we refresh our wardrobes every year, renovate our kitchens every decade, but never update our beliefs and our views? Why do we laugh at people using computers that are ten years old, but yet still cling to opinions we formed ten years ago?

There’s a new skill for the modern world that matters more than raw intelligence – the ability to change your mind. To have the edge we all need to develop the flexibility to unlearn old beliefs and adapt when the evidence and the world changes before us.

 

 

#10 Make the most of the little time we have 

Four Thousand Weeks
Four Thousand Weeks || Oliver Burkeman

What if you tried to stop doing everything, so you could finally get round to what counts?

Rejecting the futile modern obsession with ‘getting everything done,’ Four Thousand Weeks introduces readers to tools for constructing a meaningful life by embracing rather than denying their limitations.

Drawing on the insights of both ancient and contemporary philosophers, psychologists, and spiritual teachers, Oliver Burkeman sets out to realign our relationship with time – and in doing so, to liberate us from its tyranny.

 

 

#11 Don’t forget to breathe

Breath
Breath || James Nestor

There is nothing more essential to our health and wellbeing than breathing: take air in, let it out, repeat 25,000 times a day. Yet, as a species, humans have lost the ability to breathe correctly, with grave consequences. In Breath, journalist James Nestor travels the world to discover the hidden science behind ancient breathing practices to figure out what went wrong and how to fix it.

 

 

#12 Embrace positive thinking

The Comfort Book
The Comfort Book || Matt Haig

The Comfort Book is a collection of consolations learned in hard times and suggestions for making the bad days better. Drawing on maxims, memoir and the inspirational lives of others, these meditations offer new ways of seeing ourselves and the world.

This is the book to pick up when you need the wisdom of a friend, the comfort of a hug or a reminder that hope comes from unexpected places.

 

 

#13 Cultivate a never-give-up attitude

Grit
Grit || Angela Duckworth

UNLOCK THE KEY TO SUCCESS WITH JP MORGAN’S BEST SUMMER READ OF 2018.
Grit is a must-read for anyone seeking to succeed, pioneering psychologist Angela Duckworth takes us on an eye-opening journey to discover the true qualities that lead to outstanding achievement.

 

#14 Keep yourself away from toxicity

The Myth of Normal
The Myth of Normal || Daniel Mate Gabor Mate

Mental illness and chronic disease are on an unstoppable rise. How did we get here?
And what lies ahead for us?

‘It all starts with waking up… to what our bodies are expressing and our minds are suppressing.’

In The Myth of Normal Gabor Maté connects the dots between our personal suffering and the relentless pressures of modern life – showing that ill health is a natural reflection of our disconnection from our true selves. Drawing on four decades of clinical experience, and stories of people transforming their bodies and minds, Dr Maté offers a hopeful pathway to reconnection and healing.

 

 

#15 Focus on your health

Outlive
Outlive || Dr. Peter Attia

For all its successes, mainstream medicine has failed to make much progress against the diseases of ageing that kill most people: heart disease, cancer, Alzheimer’s disease, and type 2 diabetes. Too often, it intervenes with treatments too late, prolonging lifespan at the expense of quality of life. Dr Peter Attia, the world’s top longevity expert, believes we must replace this outdated framework with a personalised, proactive strategy for longevity.

This isn’t ‘biohacking,’ it’s science: a well-founded strategic approach to extending lifespan while improving our physical, cognitive and emotional health, making each decade better than the one before. With Outlive‘s practical advice and roadmap, you can plot a different path for your life, one that lets you outlive your genes to make each decade better than the one before.

 

 

#16 Look beyond the obvious

Hidden Potential
Hidden Potential || Adam Grant

Hidden Potential offers a new framework for raising aspirations and exceeding expectations. Adam Grant weaves together groundbreaking evidence, surprising insights, and vivid story­telling that takes us from the classroom to the boardroom, the playground to the Olympics, and underground to outer space. He shows that progress depends less on how hard you work than how well you learn. Growth is not about the genius you possess – it’s about the character you develop. Grant explores how to build the charac­ter skills and motivational structures to realize our own potential, and how to design systems that create opportunities for those who have been underrated and overlooked.

 

#17 Revaluate your thoughts and conduct

The Four Agreements
The Four Agreements || Don Miguel Ruiz, Janet Mills

In The Four Agreements, bestselling author don Miguel Ruiz reveals the source of self-limiting beliefs that rob us of joy and create needless suffering. Based on ancient Toltec wisdom, The Four Agreements offer a powerful code of conduct that can rapidly transform our lives to a new experience of freedom, true happiness, and love.

 

#18 Recognise the power of gratitude

The Things You Can See Only When You Slow Down
The Things You Can See Only When You Slow Down || Haemin Sunim

The world moves fast, but that doesn’t mean we have to. In this timely guide to mindfulness, Haemin Sunim, a Buddhist monk born in Korea and educated in the United States, offers advice on everything from handling setbacks to dealing with rest and relationships, in a beautiful book combining his teachings with calming full-colour illustrations. Haemin Sunim’s simple messages speak directly to the anxieties that have become part of modern life and remind us of the strength and joy that come from slowing down.

Hugely popular in Korea, Haemin Sunim is a Zen meditation teacher whose teachings transcend religion, borders and ages. With insight and compassion drawn from a life full of change, the bestselling monk succeeds at encouraging all of us to notice that when you slow down, the world slows down with you.

 

 

#19 Listen to your body

The Body Keeps the Score
The Body Keeps the Score || Bessel van der Kolk

The effects of trauma can be devastating for sufferers, their families and future generations. Here one of the world’s experts on traumatic stress offers a bold new paradigm for treatment, moving away from standard talking and drug therapies and towards an alternative approach that heals mind, brain and body.

 

 

#20 Brush up the fundamentals

The Personal MBA
The Personal MBA || Josh Kaufman

From the basics of products, sales & marketing and finance to the nuances of human psychology, teamwork and creating systems, this book distils what you need to know to take on the MBA graduates and win. It teaches simple mental models for every subject that’s key to commercial success.

 

 

#21 Discover the laws of success

The Diary of a CEO
The Diary of a CEO || Steven Bartlett

At the very heart of all the success and failure I’ve been exposed to – both my own entrepreneurial journey and through the thousands of interviews I’ve conducted on my podcast – are a set of principles that can stand the test of time, apply to any industry, and be used by anyone who is search of building something great or becoming someone great.

 

 

#22 Always plan ahead

The Coming Wave
The Coming Wave || Mustafa Suleyman, Michael Bhaskar

Soon you will live surrounded by AIs. They will organise your life, operate your business, and run core government services. You will live in a world of DNA printers and quantum computers, engineered pathogens and autonomous weapons, robot assistants and abundant energy.

None of us are prepared.

As co-founder of the pioneering AI company DeepMind, part of Google, Mustafa Suleyman has been at the centre of this revolution. The coming decade, he argues, will be defined by this wave of powerful, fast-proliferating new technologies.

In The Coming Wave, Suleyman shows how these forces will create immense prosperity but also threaten the nation-state, the foundation of global order. As our fragile governments sleepwalk into disaster, we face an existential dilemma: unprecedented harms on one side and the threat of overbearing surveillance on the other.

Can we forge a narrow path between catastrophe and dystopia?

 

 

#23 Stop yourself from burning out

When the Body Says No
When the Body Says No || Dr Gabor Maté

Drawing on deep scientific research and Dr Gabor Maté’s acclaimed clinical work, When the Body Says No provides the answers to critical questions about the mind-body link – and the role that stress and our emotional makeup play in an array of common diseases.

When the Body Says No:

– Explores the role of the mind-body link in conditions and diseases such as arthritis, cancer, diabetes, heart disease, irritable bowel syndrome and multiple sclerosis.
– Shares dozens of enlightening case studies and stories, including those of people such as Lou Gehrig (ALS), Betty Ford (breast cancer), Ronald Reagan (Alzheimer’s), Gilda Radner (ovarian cancer) and Lance Armstrong (testicular cancer)
– Reveals ‘The Seven A’s of Healing’: principles in healing and the prevention of illness from hidden stress.

 

 

#24 Learn to enjoy what you do

Feel-Good Productivity
Feel-Good Productivity || Ali Abdaal

We think that productivity is all about hard work. That the road to success is lined with endless frustration and toil. But what if there’s another way?

Dr Ali Abdaal – the world’s most-followed productivity expert – has uncovered an easier, happier path to success. Drawing on decades of psychological research, he has found that the secret to productivity and success isn’t grind – it’s feeling good. If you can make your work feel good, then productivity takes care of itself.

In Feel Good Productivity, Ali reveals how the science of feel-good productivity can transform your life. He introduces the three hidden ‘energisers’ that underpin enjoyable productivity, the three ‘blockers’ we must overcome to beat procrastination, and the three ‘sustainers’ that prevent burnout and help us achieve lasting fulfilment. He recounts the inspiring stories of founders, Olympians, and Nobel-winning scientists who embody the principles of Feel-Good Productivity. And he introduces the simple, actionable changes that you can use to achieve more and live better, starting today.

Armed with Ali’s insights, you won’t just accomplish more. You’ll feel happier and more fulfilled along the way.

 

 

#25 Focus on the things that matter

The Courage To Be Happy
The Courage To Be Happy || Ichiro Kishimi

The sequel to the global bestseller The courage to be Disliked, the Japanese phenomenon in applying twentieth-century psychology to contemporary dilemmas continues with life-changing advice on finding happiness.

 

 

#26 Find creative inspiration in any situation

The Creative Act
The Creative Act || Rick Rubin

Many famed music producers are known for a particular sound that has its day and then ages out. Rick Rubin is known for something else: creating a space where artists of all different genres and traditions can home in on who they really are and what they really offer. He has made a practice of helping people transcend their self-imposed expectations in order to reconnect with a state of innocence from which the surprising becomes inevitable.

Over the years, as he has thought deeply about where creativity comes from and where it doesn’t, he has learned that being an artist isn’t about your specific output; it’s about your relationship to the world. Creativity has a place in everyone’s life, and everyone can make that place larger. In fact, there are few more important responsibilities.

 

 

#27 Learn from the experience of others

Everything I Know About Love
Everything I Know About Love || Dolly Alderton

Award-winning journalist Dolly Alderton survived her twenties (just about) and in Everything I Know About Love, she gives an unflinching account of the bad dates and squalid flat-shares, the heartaches and humiliations, and most importantly, the unbreakable female friendships that helped her to hold it all together. Glittering with wit, heart and humour, this is a book to press into the hands of every woman who has ever been there or is about to find themselves taking that first step towards the rest of their lives.

 

 

#28 Nurture a deep curiosity for learning

The School Of Life
The School Of Life || Alain de Botton

This is a book about everything you were never taught at school. It’s about how to understand your emotions, find and sustain love, succeed in your career, fail well and overcome shame and guilt. It’s also about letting go of the myth of a perfect life in order to achieve genuine emotional maturity. Written in a hugely accessible, warm and humane style, The School of Life is the ultimate guide to the emotionally fulfilled lives we all long for – and deserve.

 

 

#29 Foster Lasting Relationships

The Book You Wish Your Parents Had Read
The Book You Wish Your Parents Had Read || Philippa Perry

In this Sunday Times bestseller, leading psychotherapist Philippa Perry reveals the vital do’s and don’ts of relationships. This is a book for us all. Whether you are interested in understanding how your upbringing has shaped you, looking to handle your child’s feelings or wishing to support your partner, you will find indispensable information and realistic tips in these pages. Philippa Perry’s sane, sage and judgement-free advice is an essential resource on how to have the best possible relationships with the people who matter to you most.

 

 

#30 Understand different states of mind

Why Has Nobody Told Me This Before?
Why Has Nobody Told Me This Before? || Dr. Julie Smith

Filled with secrets from a therapist’s toolkit, Why Has Nobody Told Me This Before? offers simple advice, effective strategies and powerful coping techniques to help readers stay positive and resilient no matter what life throws their way.

Written in short, bite-sized entries, in Dr Julie’s warm and informal style, a reader can turn straight to the appropriate section depending on the challenge being faced and immediately find tools to help. From managing anxiety, dealing with criticism or battling low mood, to building self-confidence, finding motivation or learning to forgive yourself, and much more, this book tackles everyday issues that affect us all and offers easy, practical solutions that might just change your life.

Essential Mental Health Reads for Every Stage of Life

In today’s world, physical health often takes centre stage, and it’s easy to overlook the significance of our mental well-being. But here’s the truth: mental health is just as crucial as our physical health, if not more. As we observe Mental Health Awareness Month, it’s essential to shine a light on the books that can serve as powerful allies in our journey toward mental wellness. From braving through the ups and downs of adolescence to finding peace and fulfillment in later years, these books are here to guide and inspire you.

So, let’s say yes to taking care of ourselves and explore how books can help us feel good!

 

 

Divorce is Normal
Divorce is Normal || Shasvathi Siva

A divorce rate of around 1 per cent is often boasted about with pride in this country, without much critical thought spared for what it actually means. When Shasvathi Siva decided to end her marriage, she realized exactly how difficult getting a divorce was in our society and legal system. Since then, she has been working towards ensuring that others have it easier, and this book is an endeavour to share her learnings with great empathy and sagacity. Divorce Is Normal is an invaluable companion for anyone contemplating separation and divorce, and a necessary reminder for everyone else that divorce is normal. Through her story, Siva brings to readers fresh insights on unhappy marriages and divorce in the Indian context, helping expand perspectives so that people can overcome societal stigma and accept a brighter, happier future. Filled with practical tips, comforting stories and endless compassion shaped by a lived experience, this book acts like a warm hug and a stern friend all at once.

 

Take Your Time & Hurry Up
Take Your Time & Hurry Up || Joey Kidney

Have you ever felt lost or alone in your thoughts, feelings and experiences?

Take Your Time and Hurry Up continues Joey’s experiences as he leaves his early twenties and heads toward adulthood. This book appeals to anyone who is navigating ‘adulting’ without a compass or a map, and who is searching for a sense of belonging.

Joey gently encourages his audience to find comfort, mindfulness, guidance and connection. A clear theme is woven through each passage: a reminder to slow down. After all, what’s the rush.

How to Win an Election
How to Win an Election || Menaka Raman

The middle school elections are coming up and everyone is in a frenzy of making posters, promises and predictions.

When Sachin is disqualified from contesting the elections, he sets out to help his best friend Mini win. But their path to victory is littered with runaway lizards, incriminating bathroom graffiti, hacked videos and dangerous baked goods.

Which candidate fears Mini so much that they will descend to such villainy? Mini and Sachin must find out—or be disgraced forever.

 

Living with Adi
Living with Adi || Zarin Virji

Adi Krishnan is different!
He is a bright student, who loves to read, and remembers everything down to the smallest details—yet he has no friends. His unusual view of things makes his classmates and teachers regard him as a weirdo.
Will the bullying ever end? Will people accept him as he is? Will he gain the respect of others, especially his dad?
Award-winning author Zarin Virji creates the extraordinary journey of an ordinary boy, narrated by him, his family, classmates and a teacher. And how, despite the challenges, living with Adi is, in fact, unexpected, delightful and funny.

 

sad glad
Sad Glad || Sidhartha Mallya

One morning, Sid wakes up feeling different. He can’t quite put his finger on why. The day seems gloomy, and Sid doesn’t feel like getting out of bed.

Luckily, Duke, Sid’s best buddy, senses that Sid needs comforting. He gently encourages Sid to accept all the different emotions he is feeling.

A helpful companion for a dull day, this assuring picture book is filled with many feelings and thoughts that offer a lot of hope!

 

The Myth of Normal
The Myth of Normal || Gabor Maté, Daniel Maté

Over four decades of clinical experience, renowned physician and addiction expert Dr Gabor Maté has seen how health systems neglect the role that trauma exerts on our bodies and our minds. Medicine often fails to treat the whole person, ignoring how today’s culture stresses our bodies, burdens our immune systems and undermines emotional balance.

Now, in his most ambitious and urgent book yet, Dr Maté connects the dots between our personal suffering and the pressures of modern-day living – with disease as a natural reflection of a life spent growing further and further apart from our true selves. But, with deep compassion, he also shows us a pathway to health and healing.

Filled with stories of people in the grip of illness or in the triumphant wake of recovery, this life-affirming book, co-written with his son Daniel, proves true health is possible – if we are willing to reconnect with each other and our authentic selves.

 

What Happened to Grandpa
What Happened to Grandpa || Nandini Nayar

Something strange is happening to Grandpa. Words and names are slipping away, and favourite faces and places are becoming distant memories.

As Grandpa’s family seems to be losing him, it is up to Neha to remind them about the things he stood for. She shares his adventures and spins his stories, but will that help them remember Grandpa and celebrate him?

In this heartwarming picture book about love, loss, and remembering, discover the priceless bond we have with grandparents and how their memories live on.

 

The Body Keeps the Score
The Body Keeps the Score || Bessel van der Kolk

The effects of trauma can be devastating for sufferers, their families and future generations. Here one of the world’s experts on traumatic stress offers a bold new paradigm for treatment, moving away from standard talking and drug therapies and towards an alternative approach that heals mind, brain and body.

 

Why Has Nobody Told Me This Before?
Why Has Nobody Told Me This Before? || Dr Julie Smith

Drawing on years of experience as a clinical psychologist, online sensation Dr Julie Smith shares all the tools you need to get through life’s ups and downs.

Filled with secrets from the therapy room, this is a must-have handbook for optimising your mental health. Dr Julie’s simple but expert advice and powerful coping techniques will help you stay resilient no matter what life throws your way.

Written in short, bite-sized entries, you can turn straight to the section you need depending on the challenge you’re facing – and immediately find the appropriate tools to help. From managing anxiety, dealing with criticism or battling low mood, to building self-confidence, finding motivation or learning to forgive yourself, this book tackles the everyday issues that affect us all and offers easy, practical solutions that might just change your life.

 

When the Body Says No
When the Body Says No || Dr Gabor Maté

Drawing on deep scientific research and Dr Gabor Maté’s acclaimed clinical work, When the Body Says No provides the answers to critical questions about the mind-body link – and the role that stress and our emotional makeup play in an array of common diseases.

When the Body Says No:

– Explores the role of the mind-body link in conditions and diseases such as arthritis, cancer, diabetes, heart disease, irritable bowel syndrome and multiple sclerosis.
– Shares dozens of enlightening case studies and stories, including those of people such as Lou Gehrig (ALS), Betty Ford (breast cancer), Ronald Reagan (Alzheimer’s), Gilda Radner (ovarian cancer) and Lance Armstrong (testicular cancer)
– Reveals ‘The Seven A’s of Healing’: principles in healing and the prevention of illness from hidden stress.

 

 

Mum in a Mess
Mum in a Mess || Sanjana Kapur

When Mum breaks a coffee jar, it does not seem like a big deal. But then, Mum starts acting very strangely. What is Vishi to do?

 

Conversations with the Career Doctor
Conversations with the Career Doctor || Saundarya Rajesh

India ranks among the bottom end of countries when it comes to women’s participation in the workforce, as per research conducted by the International Labour Organization and other reputed institutions. Despite pushing gender inclusion to the forefront and making considerable progress, it is clear that Indian women don’t have it easy today. Conversations with the Career Doctor is a ready-reckoner that women can refer to whenever they are confronted with a challenge. It provides a powerful toolkit for every Indian woman professional to lead a strong, secure and successful career.

 

Buddha in Love
Buddha in Love || Geetanjali Pandit

Geetanjali’s quest for happiness in relationships . . . failed. Time and again. A short-lived abusive marriage and its subsequent emotional, mental and social fallout forced her to question all her assumptions about romance and relationships.
Buddha in Love distils all she learnt. We are not born relationship-ready. A loving partnership takes effort, and, contrary to what you might expect, to achieve it you have to work on yourself. What does it take to be in a successful relationship? Do all relationships look the same? Does a relationship equate to happiness? Why and when should you marry?

Are Desk-Bound Individuals More Susceptible to Health and Mobility Issues?​

Ever feel the ache from sitting too much at your desk? Shikha Puri Arora has the game plan you need in her latest book, Move Better.  This book isn’t just about sitting less; it’s your ticket to feeling awesome every day and staying away from ache-y postures and limited mobility.

Read this exclusive excerpt to learn simple tricks that can make sitting at your desk a breeze, keeping discomfort away and bringing more pep to your step.
Say goodbye to desk discomfort and hello to a healthier, happier you!

Move Better
Move Better || Shikha Puri Arora

***

A comprehensive approach to employee quality of life needs to be adopted so that they can deliver top-notch performance while thinking of their long-term well-being. Most approaches ignore the following factors:

• Most individuals are sedentary twenty-three hours a day and move just an hour. This makes them struggle with the basics of human function and health.

 

• A deskbound individual has limited range of motion in the joints and stiff muscles that are the consequence of inadequate hydration and poor posture. Efforts to increase mobility without addressing the causes are of little use.

 

• Stored muscle tension and emotions that are not removed from the physical body cause breathing limitations, which lead to anxiety and nervous tension. The state of the body detracts from the value of the courses undertaken to improve mental health. Troubleshooting the physical body thus becomes a pre-requisite for mental health.

 

• Basic movement mechanics of spinal stability, sitting, bending, standing, walking are untrained, thus neutralizing any benefit derived from fitness activities.

 

General fitness and corporate programmes don’t provide solutions to these causes and their effects. Employee welfare can be addressed only by including all these above aspects into a programme that focuses on the basics of health and well-being.

 

These techniques must be used by deskbound individuals to add mobility solutions to their daily life. Besides combating pain, the solutions provided make the brain alert and promote relaxation in the body. None of these divert the already preoccupied mind while working and can be used every day to increase blood circulation. These self-care techniques counter the effects of daily life stress and come with many benefits.

 

 

• Sitting with a wedge cushion keeps the spine erect and brain alert. The spine can stay erect longer without a back support and feel no fatigue. This is half the battle won as mobility isn’t compromised.

 

• Using a stick/rolling pin or ball under the foot at a standing desk prevents the fatigue (from standing), enhances posture and increases blood circulation. This is a position that encourages brain activity, improves concentration and creativity, and charges up the brain with ideas, increasing output. This is also a great way to increase NEAT calories for those individuals who have excessive sedentary hours.

 

• Rubbing a myofascial ball along the sides of the neck, jaw and head is an anxiety and stress-buster that increases circulation in the head and eyes. The entire action is inconspicuous!

 

• Myofascial release for the glutes keeps the hip mobile. Simply place a hard to medium ball under the buttocks. To prevent the ball from sinking into your chair you can use a hard placemat under the ball. This technique also massages the glutes and increases blood circulation in the area.

 

• Myofascial release for hamstrings ensures you will never have to experience back pain because of sitting! Imagine the magic of lengthening your hamstrings while you sit. For details on the technique, refer to page 205.

 

 

• Wrist, palm and forearm release with a ball not only improves mobility in the wrist, fingers and forearm, but it counters the stress on the palms, fingers, wrist and forearms caused by using devices.

 

Image 1: Place a ball under the wrist with your palms facing upwards. Place the other hand on top to put a gentle pressure and mobilize the wrist by moving it up and down. This instantly gives relief from wrist pain.

 

Image 2: While standing, lean forward and put your body weight on a medium to hard ball placed under your palms. The pressure will automatically make your palm and fingers feel light. Those with carpal tunnel will get some ease from this simple release technique.

 

Image 3: Place a hard to medium ball on one forearm and dig into various areas of the forearm. This gives instantly relief for those suffering from tennis elbow.

***

Get your copy of Move Better by Shikha Puri Arora wherever books are sold

Check in with yourself today through these books

Books and stories are invaluable companions – especially to connect with and accept ourselves on a deeper, rawer level.

Times are challenging, and recent events have brought to the fore a dire need to address mental health concerns that most of us grapple with in silence and solitude. It’s crucial for us and our loved ones to know how to help and cope.

From personal stories to fictional characters that will speak to you and your struggles – scroll down below for a diverse list of books that will help you develop deep insights into your mind and your mental and spiritual health.

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I’ve Never Been (Un)Happier by Shaheen Bhatt

I’ve Never Been (Un)Happier, Shaheen Bhatt

I don’t write about my experiences with depression to defend the legitimacy of my pain. My pain is real; it does not come to me because of my lifestyle, and it is not taken away by my lifestyle.

Unwittingly known as Alia Bhatt’s older sister and diagnosed with depression at the eighteen, this tell-all memoir is an intimate and raw look at the day-to-day experiences of living with depression.

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Battles of the Mind by Anna Chandy

Battles in the Mind, Anna Chandy

Our minds fight battles, trials and tribulations on a daily basis. Anna Chandy, the chair of the Live, Love, Laugh Foundation along with actress Deepika Padukone, shares here a personal story of survival through pain and lows – a story that we all can take away something from. Above all, her story teaches us to hope.

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Death is Not the Answer by Anjali Chhabria

Death is not the Answer, Dr. Anjali Chhabria

Did you know that India is the world’s suicide capital with over 2.6 lakh cases reported every year?

From recognizing covert suicidal intentions to timely interventions – it has become more important than ever to develop insights into the minds of suicidal patients. Psychiatrist Dr. Anjali Chhabria attempts with to help thousands who are questioning the motive of their life, or dealing with grief – as well as people who have lost loved ones to suicide.

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Beating the Blues by Seema Hingorrany

Beating the Blues, Seema Hingorrany

According to a WHO study, a mindboggling 35.9 percent of India suffers from Major Depressive Episodes (MDE). India’s leading clinical psychologist, psychotherapist, and trauma researcher Seema Hingorrany provides a comprehensive, step-by-step guide to treating depression, examining what the term really means, its signs, causes, and symptoms; and some accessible self-help techniques you can adopt to manage it in your day-to-day life.

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On Meditation by Sri M

On Meditation, Sri M

In today’s challenging world, don’t you wish you knew how to quieten your mind and focus on yourself?

Spiritual leader Sri M breaks down the practice of meditation into a simple and easy method that any working man or woman, young or old, can practise in their everyday lives.

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Happy for No Reason by Mandira Bedi

Happy for No Reason, Mandira Bedi

Mandira Bedi is a fitness icon. But behind the six-pack is also a snotty, complaining, can’t-get-out-of-bed-today girl who, in her own way, is still searching for true and unconditional happiness.

In her book, she invites you along on an ongoing discovery of some kind of non-scientific, non-spiritual and as-yet-non-existent formula for finding peace in everything; of how to be happy for no reason.

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How to Travel Light by Shreevatsa Nevatia

How to Travel Light, Shreevatsa Nevatia

Diagnosed as bipolar at twenty-three, a young journalist struggles for a decade, fighting a cycle of depression, and euphoria.

In this candid, stylish journey, we visit diverse former loves and eccentric fellow sufferers; mental health institutions and Benares; his moments with Diana Eck and Deepika Padukone-and reckonings with past wounds.

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The Beauty of Ally My Days by Ruskin Bond

The Beauty of All My Days, Ruskin Bond

 

‘So here I am, delving into the past like Monsieur Poirot, not to solve a mystery, but to try to understand some of the events that have helped define the sort of person I have become.’

India’s most loved storyteller embarks on a self-reflective journey alongside his readers. Each chapter of this memoir is a remembrance of times past, an attempt to resurrect a person or a period or an episode, a reflection on the unpredictability of life. Some paths lead nowhere; others lead to a spring of pure water. Take any path and hope for the best. At least it will lead you out of the shadows.

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The Younger Ones Struggle Too

 

Flyaway Boy by Jane De Suza

Flyaway Boy, Jane De Suza

Spirited and powerfully imaginative, Flyaway Boy is a story about embracing everything that makes you uniquely you.

Kabir doesn’t fit in. Not in the wintry hill town, he lives in, and not in his school, where the lines are always straight. Backed into a corner with no way out, Kabir vanishes. With every adult’s nightmare now coming true, finding this flyaway boy will mean understanding who he really is.

This one is a must-read for every parent to understand, accept, and connect with their child better.

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Inside a Dark Box by Ritu Vaishnav

Inside a Dark Box, Ritu Vaishnav

When you get trapped in darkness, finding your way out can be a long and lonely battle, especially when the war is within your own head. Here’s a peep inside a mind struggling with itself.

Powerfully illustrated and extremely accessible, Inside a Dark Box is a simple book about what depression can feel like.

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The Lies We Tell by Himanjali Sarkar

The Lies We Tell, Himanjali Sankar

 

Seventeen-year-old Irfan Ahmed is handsome, easy-going and deeply in love with his girlfriend, Uma. However, when Uma dumps him for his best friend, Rishi, Irfan’s life begins to unravel. Things haven’t been good at home ever since his sister left. And soon, they get worse.

when a photograph of Uma begins to circulate among their classmates, everyone suspects it’s Irfan taking his revenge on his two erstwhile best friends.

Is Irfan really going out of his mind or is there someone else out there playing games with him?

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Unbroken by Nandhika Nambi

Unbroken, Nandhika Nambi

 

So okay, I’m a monster.

But look what I have to deal with–my brother is a frightened little freak, my father is selfish and ill-tempered, my mother is an ignorant doormat and my friends are just plain irritating. And I’m in a prison surrounded by them all, with nowhere to escape.

But one day, something happens … and suddenly I see what these relationships and people (however annoying) mean to me. I’ve been a monster for such a long time now, I’ve almost forgotten what it’s like to be human. Is it too late?

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In the end, all these books and characters come together to convey a simple yet strong message – you are seen, and you are not alone. It is okay to reach out. Your mental health matters.

Team Penguin wishes you safety, health and wellbeing.

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