Welcome to Chai with Ghai’s very first guest post!

Today’s edition is brought to you by Bri, one of my best friends from Columbia Business School and our first-ever guest writer!

I hope you enjoy your Tea with Bri 🍵

As I sat in my downtown Chicago apartment, laptop open, the jazzy piano notes of Sex and the City sing in the background, I had a thought: What happens when a fast-paced city girl slows down…and actually likes it?

This summer marks a checkpoint. Midsummer, mid-MBA, and somewhere in the middle of becoming the version of myself I imagined when I hit submit on my b-school applications. So, I took stock. A rose, a bud, and a thorn — if you will.

Let’s start with the rose: I landed my dream job. I’m interning with the Environmental Defense Fund, contracted to McDonald’s, working in Sustainability and Social Impact. Every day feels like a mix of McCafé-fueled brainstorms, supply chain strategy sessions, and the kind of corporate culture that actually makes you believe a company can change. I'm working on sustainable water strategy because spoiler alert:

no water = no cows = no burgers. It’s basic math.

There’s something electrifying about being part of a team that’s not just talking about change, but actually making it happen. Consulting gave me the “essence” of impact. Here, I get to live it, breathe it, taste it—sometimes literally. Strategy feels different when you get to implement it, not just ideate it.

As the former McDonald's Chief Sustainability Officer, Bob Langert, once put it, this is practical sustainability. McDonald’s might never be 100% sustainable, but even shifting that global behemoth by 1%? That’s real change. For me, it’s more impactful than preaching to the choir at a 100% sustainable start-up. To each their own, of course.

Something to sweeten the job a bit more: The McDonald's HQ has a rotating lineup of international items. Thursdays have officially become my tasting menu days, featuring items like the Banana Tart McFlurry from Japan, Deluxe Potatoes and McPops from France, and India’s legendary McAloo Tikki.

On weekends, I trade skyscrapers for the sprawling green of my childhood home in Appleton, Wisconsin. There, my mom and I tend to our garden—raspberries, tomatoes, peppers, spinach, cucumbers, squash, and herbs galore. It’s a ritual that grounds me, a reminder that sustainability starts with the soil beneath our feet. Nothing, and I mean nothing, beats a sun-warmed tomato turned into Sunday sauce. It’s farm-to-table, sure, but it’s also soul-to-stomach.

And maybe that’s what this summer has become. A season of rooting — in the soil, in my purpose, in the quiet joy of doing what I love. I’ve found my peace, my pace, and my pantry full of tomatoes.

As I close out this column and sip my chai, I can’t help but wonder:

Interested in Writing a Guest Post?

If you’re interested in writing a guest post, feel free to reach out!

Thank You for Reading!

If you've enjoyed reading this, please subscribe and share with friends who might, too. We have more guest posts coming!

I'd love to hear from you — thoughts, health tips, song recommendations, or anything at all.

Leave a comment

Reach out to me!

~ Instagram

~ LinkedIn

~ Email: kanavghai130@gmail.com

Around this time last year, I found myself at a crossroads, wondering what I really wanted to do with my life. After weeks of deep thinking, I finally sat down and did a focused journaling exercise, mapping out my ideal career path. It looked something like this:

Fast-forward to today, and I’m living that roadmap. This summer I’m working as a consultant on a due‑diligence project. The hours have been intense, and switching from student life to full‑time work has been an adjustment to say the least. But stumbling upon a goal I once set and living it today fills me with gratitude.

I’ve found such exercises so valuable that every weekend I carve out at least 15 minutes to ask myself the hard questions:

• What truly makes me happy?

• Where do I really want to be?

• What am I doing wrong?

• Why do I act the way I do?

If you can set aside just a quarter hour each week to sit with your thoughts, I strongly recommend giving it a try.

“Sweet are the uses of adversity”

I’ve been talking to myself and asking myself questions for as long as I can remember. In 12th grade, during my Econ board exam, I struggled with what should have been an easy elasticity question. I whispered under my breath, “Come on, Kanav, you know this,” and the proctor, convinced I was cheating, shouted at me and moved me to an empty corner of the room, embarassing me in front of all my classmates.

While going into the exam I had been quite underconfident, I was furious at being wrongfully accused. It filled me with rage, and all I could do was show her that I could ace the exam sitting all alone. Thinking back, I find it so foolish. The proctor wasn’t even going to remember my name or find out about my score.

I have this distinct memory of my English professor teaching us an act of Shakespeare’s As You Like It:

I guess in this case, my anger towards the proctor allowed me to use my adversity to its advantage. It goes to show that ideally our motivations should be rooted in the right place, but sometimes, even a petty source of motivation can lead to results.

Weakening Relationships & Dunbar’s Number

As life has gotten busier, I’ve noticed my lack of talent in maintaining social relationships. I am constantly forgetting to reply, forgetting to invite, or even forgetting some people exist at times. All genuine mishaps on my end, were making people feel like I was deliberately distancing myself.

So I tried coming up with a fix. I set up a social directory of all my connections, tracking my last touchpoints, and more as a reminder of the existence of those connections. Despite setting up and automated fancy template, I eventually couldnt keep up with updating it regularly.

Recently though, I heard about something called Dunbar’s number. According to British anthropologist Robin Dunbar,

“there is a ratio between brain sizes and the social group sizes. This ratio limits how much compelxity a social system can handle.”

Basically, his theory imples that people can only truly handle up to 150 relationships properly. Even if there are more than 150, they are usually split like this:

• 5 loved ones

• 15 good friends

• 50 friends

• 150 meaningful relationships

• 500 acquaintences.

• 1500 people you can recognise

This made so much more sense: in the past year, I’ve met so many new people that my social touchpoints have far exceeded Dunbar’s number, rendering me unable to maintain them all.

Think about your own network, chai drinkers. How many genuine social relationships do you have? Is it more than 150?

The Bamboo Effect

Have you ever heard of the Chinese bamboo tree effect? For the first few years, the tree shows no visible growth above ground, even though it’s developing deep roots beneath the soil. Then, after some time, it suddenly shoots up.

If you’re working hard but not seeing results, you’re laying the roots for a strong foundation chai drinkers. Keep pushing!

Cup of wisdom HAI

“Aim to maximise your slope, not your y-intercept” ~ Sam Altman

C Habitual wins AI

People often ask me how I manage to find time for multiple tasks. It’s simple, I reduce the need to think about what to do next. If you’re struggling or overwhelmed by the number of to-dos you have, use a to-do app!

Here are some I’ve tried:

• Todoist

• Things3

• Microsoft ToDo (this one is just ok but a good starter)

FYI—these apps are far more powerful and automated than Apple Notes.

CH Actionable Insight

“Don’t share you problems/plans from a place of seeking reassurance, share them from a place of strength” ~ Mel Robbins

Thank You for Reading!

If you've enjoyed reading this, please subscribe and share with friends who might, too. See you all next week!

I'd love to hear from you — thoughts, health tips, song recommendations, or anything at all.

Leave a comment

Reach out to me!

~ Instagram

~ LinkedIn

~ Email: kanavghai130@gmail.com

The Upcoming Summer

As some of you may remember from earlier editions, I spent my first MBA semester trying to break into consulting. This week, I’ll be starting my summer internship at OC&C Strategy Consultants, a firm that specializes in retail and consumer work. Coming from a more corporate FP&A background, I’m excited to try something more fast-paced and dynamic — and of course, I’ll be bringing you along for the ride with updates from the summer!

In the spirit of new chapters, I’ve been reflecting on those anxious months (pre-MBA) when I kept dwelling on the future. There was a lot of noise (unasked-for advice) suggesting that I, too, should inevitably settle down, like most around me. In that fog of uncertainty, one quote really grounded me:

Chai with…You?

While our monthly CwG posts will continue, I’m trying to kick off something new — a guest series! Once a month, someone else will take over CwG to share their thoughts, reflections, stories, or whatever they feel like putting out into the world. (Don’t worry, I’ll still be vetting each post before it goes live.)

Over the past year, I’ve shared so much of myself here, it only feels right to give others a chance. If you’ve ever felt like writing but haven’t wanted to commit to a full-blown newsletter, this is your chance.

Here’s how it works:

1. Message me (only serious chai drinking writers who will actually send me a draft!)

2. I’ll add you as a guest writer on a post

3. Send me your draft

4. We hit publish 🎉

Excited to read what’s brewing in your minds! Until next time…☕️

Thank You for Reading!

If you've enjoyed reading this, please subscribe and share with friends who might, too. See you all next week!

I'd love to hear your thoughts, health tips, song recommendations, or anything else.

Leave a comment

Reach out to me!

~ Instagram

~ LinkedIn

~ Email: kanavghai130@gmail.com

Year One ✅

I also officially completed Year 1 of my MBA at Columbia this month. At CBS, we have a tradition called CBS Matters where you create a PowerPoint and walk through your life, often diving deep into your childhood, personality, trauma, or anything else that has shaped you.

For those who aren’t at CBS—and for those who couldn’t make it to my presentation but have asked what I spoke about—here’s the biggest takeaway from my own life:

Looking back, I see a stark contrast between this educational experience and the ones I’ve had before. In the past, I lived as a risk-averse person, always trying to minimize downside. Certain experiences had wired me to believe that something could go wrong at any moment. So, in high school and at UCLA, I mostly stayed off the radar, avoiding participation, rarely speaking up unless necessary. I craved stability (monotony), but that was leading me to live a life that felt too small. I was willing to forgo the 99% probability of good just to avoid the 1% chance of bad.

This time around, though, I promised myself I’d play for the upside instead—to put myself out there. And I have. Sure, the 1% bad showed up. But the 99% good? Worth it.

The Good (99%)

Most of you already know the usual upsides of an MBA—friendships, travel, parties, and classes. Plenty of people are already posting about those things, so I thought I’d share a few of my more unique favorite aspects of this experience from the past year:

Rebooted

Over the years, because we typically tend to remain close friends with more or less the same people, I found it challenging to escape the personality I’d already built, even when I genuinely wanted to. The MBA allowed me to redefine who I am. Despite previously trying this with my college and high-school friends, I would often revert to the shy, under-confident person I used to be. However, in this new experience with completely new people, I finally had the chance to become the hero of my own story.

In a recent conversation with a friend, I realized that, much like her, I associate the cities I've lived in with the person I was while living there. My hometown in India reminds me of stalled growth, while LA brings back memories of being a risk-averse 21-year-old living like a 50-year-old. Visiting these places (and my former selves, in a sense) feels great initially, while the nostalgia lasts—but soon enough, I start feeling trapped, my fight-or-flight instinct kicking in again.

Can’t Be Everywhere

Truth be told, so much happens during the MBA that it's inevitable—you have to pick and choose where to spend your time. In my opinion, that’s one of the biggest advantages of the experience. It teaches you the value of your time and trains your mind to be at peace with making choices—and letting some opportunities go. There's always too little time (or at least it feels that way), but the constant FOMO you feel in the first few weeks slowly transforms into JOMO- the joy of missing out. And once that shift happens, you start feeling genuinely content with the choices you make.

Multiple Paths, Same Destination

One of the biggest upsides of the MBA has been meeting folks from diverse professional and cultural backgrounds. A key revelation for me was realizing that different paths can lead to the same destination. Naturally, we’ve all lived different lives, worked in different industries, and grown up in different geographies—so our approaches and perspectives often differ. But through countless group projects, debates, and late-night conversations, I came to see that there isn’t just one “right” way to reach a goal. There are many. The challenge and the fun are figuring out which path you have the most faith in.

The Bad (1%)

Eliminate the Noise 🗣️🙉?

Charles Horton Cooley once said, “I am not what I think I am, and I am not what you think I am. I am what I think you think I am.”

The 1% bad that came with the MBA? The unexpected weight of being seen.

In the past, I stayed under the radar—quiet, low-profile, rarely drawing much attention. But this year, by showing up more and putting myself out there, I also became more visible, and with visibility came opinions. I became aware of things being said about me, some of them unkind, and even when I tried not to let it bother me, it did.

There were moments of anxiety, second-guessing, self-doubt, and even anger. I’m still learning how to deal with it, but here is one realization has brought me a lot of relief:

And like the Beatles so perfectly put it, I get by “with a little help from my friends.”

When Memory Plays Favorites

I often find myself puzzled by how my memory works. I forget some of the most glaringly obvious, easy-to-remember things—yet certain random conversations are stuck in my mind. One such moment, while Like a Rolling Stone played in the background, was a conversation with a school friend who once asked me:

“KG, do you know why all old songs are so good?”
“Why, bro?” I asked, curious.
“Because we only remember the good ones.”

It was something completely random, but it has stayed with me all these years—I’d never thought about it that way before. A couple of years after this conversation, I studied this very song in a “History of Rock’ n Roll” class at UCLA, where I learned that it had initially caused Dylan to face backlash for its unconventional style from his traditional folk fans. Only with time did it become one of the greatest songs of all time.

So when I think about “eliminating the noise” during the MBA, maybe the lesson is this: just be who you want to be, stay plugged in (literally and metaphorically), and trust that one day, people might see the greatness in you too :p.

The Miscellaneous Tidbits

A Great Read

If you’re struggling to cut down on screen time and can’t quite figure out why you’re constantly checking your phone (I couldn’t either), I found this Substack read particularly insightful.

Notes From My Phone

You're Not Addicted to Your Phone — You're Unfulfilled

Alright, maybe the title is a little sharp, but I stand behind the essence of it…

Read more

a year ago · 121 likes · 13 comments · Sara Kuburic

A Great Progress Tracker

Ever heard of the Wheel of Life activity? It’s a simple exercise where you rate different aspects of your life—social, family, professional, financial, etc., out of 10 to see which areas might need more attention. I found a great free, automated Notion template you can duplicate and use: Click Here

A Great Song

A Great Quote (From James Clear’s Weekly Newsletter)

Thank You for Reading!

If you've enjoyed reading this, please subscribe and share with friends who might, too. See you all next week!

I'd love to hear from you — thoughts, health tips, song recommendations, or anything at all.

Leave a comment

Reach out to me!

~ Instagram

~ LinkedIn

~ Email: kanavghai130@gmail.com

The Digits I Left Behind

Next year will mark ten years since I graduated from boarding school. Back in school, every student was assigned a unique number along with a house (mine was 130-Jaipur). At some level, these numbers became mental ID cards for us, deeply ingrained in our memories.

For the past couple of years, whenever I go to the gym and use the lockers, I play a small mental game: I avoid noting the actual locker number. Instead, I challenge myself to recall whose number it corresponds to from school, and I spend a moment remembering that person. It’s a fun way of thinking about someone I might not have thought about for years while also being able to memorize the number.

However, recently I’ve started having trouble matching some numbers with the right names. It’s made me conscious of my fading memory and brought an unsettling awareness that I'm gradually forgetting the very people who shaped my early years.

I suppose this is simply how life works—we remember clearly only those we truly choose to hold onto.

Recalibrating My Relationships

Last week in my entrepreneurship class, I learned that a company’s Unique Selling Proposition (USP) can never simply be a feature—it must always be a benefit.

The professor further emphasized that many companies mistakenly highlight features as their USP, a common mistake that causes them to lose out in the long run.

Reflecting on this idea, I've realized that I've often viewed the value people bring to relationships in terms of their features—qualities or traits like discipline, loyalty, or ambition. However, much like a successful company's USP, perhaps the real measure of value isn't these features themselves, but rather the direct benefit I derive from these relationships. Instead of focusing solely on characteristics or actions, I should pay closer attention to how someone actually makes me feel—do they leave me energized, supported, or inspired?

This realization has led me to think more intentionally about my friendships, specifically about how I invest my time and energy. I've started questioning my previous metric—"time spent together" (digitally or in-person)—as a way to judge relationship strength. Using “time spent together” as the main measure is fundamentally flawed, as it represents an output rather than an input. The inputs driving this outcome are either me reaching out for someone’s time or someone reaching out for mine.

So in a particular relationship, whenever I sense that I'm initiating most interactions—planning meetups, starting conversations—I step back, checking if the other person reciprocates. If they rarely or never reach out on their own, it becomes clear that the relationship was largely sustained by my effort alone. Recognizing this helps me recalibrate my expectations.

I guess what this really means is that, going forward, not everyone will get to have Chai with Ghai.

Discipline, Luck, and the Asymmetry in Life

I frequently find myself comparing my progress to those around me. Sometimes, I feel that although I’m doing everything by the book—striving to become just 1% more disciplined every day—others, following a far more relaxed approach, seem to have things come easily to them. Do you ever feel a similar way?

I know this mindset isn't productive or healthy, as it often drains my motivation and energy. However, in a recent conversation, a friend mentioned that he often feels the same way. What keeps him going is the belief that, in the long run, his disciplined effort will eventually outperform those who rely purely on luck. He pointed out that the people he compared himself to ten years ago aren't the same ones he compares himself to now because those earlier comparisons no longer reflect where he wants to be today. I guess we never really do run out of people to compare ourselves with.

I once read that luck is what happens when opportunity meets preparation. While I can't directly control the opportunities that come my way, I can certainly focus on what I can control—my preparation. So, I’ll keep pushing, staying ready for when opportunity eventually knocks. Make sure you keep pushing too, chai drinkers!

Thank You for Reading!

If you've enjoyed reading this, please subscribe and share with friends who might, too. See you all next week!

I'd love to hear from you — thoughts, health tips, song recommendations, or anything at all.

Leave a comment

Reach out to me!

~ Instagram

~ LinkedIn

~ Email: kanavghai130@gmail.com

If you were to think about the person you were five years ago, how similar would they be to the one you see in the mirror today?

Lately, I’ve been sitting with this question a lot. Not because I resent my past self, but because I’m trying to understand what led to my changes. I don’t think this recent reflection is rooted in gratitude for how far I’ve come — it’s more about a fear of slipping backward.

As life gets busier, I sometimes feel like I’m losing control. The habits I worked so hard to build are fading, and with them, the version of me today.

I wonder if any of you feel this way, too?

Another Old Man Story

This past weekend, I saw an old man struggling to climb the subway stairs with his luggage. Usually a typical, ignorant New Yorker, this time I surprisingly chose to offer him help — I carried his bags while he gripped the railings with both hands to make his way up.

While I thought I’d feel great about myself, I was instead left wondering: What made me help this one time? Was I actually a kind, helpful person, or was I just seeking some self-gratifying relief after an emotionally rough day?

Then again, in true New Yorker fashion, I brushed those thoughts aside and jaywalked my way back to my apartment.

March Wrap Up…

Away from the philosophical stuff, let's focus on the fun stuff!

Wine Class🍷

I finally attended one of CBS’s Wine Classes, where they walk you through region-specific wines… and you slowly get drunk in the name of education.

After the class, they auctioned off the remaining bottles to whoever could guess the price correctly. And guess who nailed it?

Talent Show🎸

I finally crossed off the to-do, and performed at the CBS talent show! Here’s a snippet of my performance:

Japan and Korea

I also visited Japan and Korea this past month and loved it. Since you all can Google (ChatGPT) what these countries are like, I won't bore you with things to do. Instead, I'll share five completely random personal takeaways from this experience:

1. Driving in Japan and Korea feels eerily similar to India—my heart rate shot up every time I rode shotgun. Turns out, drivers aren't fans of music or loud noises either; I got shushed twice for speaking at what I genuinely thought was my normal volume 😂.

2. Turns out historical sites aren’t my thing anymore (so much for childhood dreams of becoming a history professor). Instead, exploring local food spots, cozy bars, and cafes in Korea and Japan brought me the most joy.

3. Starting to feel quite tipsy after just one drink, I learnt about the Shampoo Effect from my friend Bri.

   

4. I initially thought that traveling with friends was a medium to enhance the trip experience, but instead, the trip itself became a meaningful medium to enhance my friendships.
   

5. Next time, I'm traveling with an empty suitcase—because I didn’t do nearly enough damage at the vintage and thrift stores.

   

Honorable Mention: Trash cans are mythical creatures in Japan and Korea. I carried around empty coffee cups like prized possessions—it was a real struggle

For the fitness folks

To stay consistent with my workouts, I found it super helpful to set up a workout + supplement tracker. Every time I felt tempted to skip, visualizing the satisfaction of ticking off the day’s workout pushed me to hit the gym. Additionally, planning out specific days and times for my workouts made a huge difference. In short, using the implementation intention and habit tracker techniques from Atomic Habits, I partially managed to prioritize health and wellness even while traveling.

Thank You for Reading!

If you've enjoyed reading this, please subscribe and share with friends who might, too. See you all next week!

I'd love to hear your thoughts, health tips, song recommendations, or anything else.

Leave a comment

Reach out to me!

~ Instagram

~ LinkedIn

~ Email: kanavghai130@gmail.com

If you’re someone who prefers coffee to chai, don’t worry—there’s always time to see the light!

The Lonely Winter

As I sit here with my morning cup of chai, reflecting on the past few months, I feel relieved that time has passed. This was the first year I had the opportunity to experience Christmas and New Year’s in NYC. I had a couple of consulting interviews in early January, and instead of heading home to India, I chose to stay back to tackle the interviews and sub-zero temperatures—a decision I came to regret.

With all my friends traveling, no family in the city, and freezing temperatures keeping me indoors, I spent most of my days in my 562 sq. ft studio apartment. December became a blur of monotonous preparation, and eventually, cabin fever turned into a real fever, knocking me out for ten days.

A Nostalgic Solution

While I had the flu, I had no energy to do anything but lie down with my eyes shut. But when I couldn’t sleep anymore, I started listening to Ruskin Bond’s stories on Audible. I still can’t explain it, but hearing the random stories of Indian train rides, the nature in the mountains, and the pre-urbanization life of a town where I spent the majority of my teens brought a sense of nostalgia and internal joy.

It reminded me of the train rides I would take with my mother in the foggy winters, of simpler times when going to the stationary store to buy a new set of pens excited me, and when I had this overarching belief that it would all work out. For some fleeting moments during those torturous days, I escaped the reality of my upcoming interviews and re-lived my childhood.

Inspirations From an Old Man

As December was coming to a close, my energy levels seemed to be falling with it. I was feeling lazy most days, and slowly, my routine was becoming more unproductive. Luckily, one habit I managed to keep in check over the winter was going to the gym. It was there that I often saw an old, visually impaired man with his walking stick, spending hours moving between floors and completing his workouts.

One particularly low day, as I dragged myself to the gym, I saw him again—lifting weights despite the heavy snow outside. In that moment, I felt an immense sense of guilt. If he could brave the snow and push himself, what excuse did I have?

When I got home that day, I reset my 8:45 am alarm and started my next morning at my desk with my cup of chai. While my usual technique is to source inspiration and joy from within, I’ve realized it’s sometimes easier to look up for motivation and look beside for gratitude, appreciating how far I’ve come.

New Attempts

Now that I’ve had more time to try new things, I’m genuinely excited about the coming months. This past month, I took my first-ever ski lesson, and, as it turns out, I’m even worse than I expected.

After several attempts, I finally perfected a new high-protein pasta recipe—DM me if you want the ingredients.

In my previous newsletter, I had shared a running list of goals I want to achieve during my MBA.

Next month, I’m finally crossing another item off that list. In March, I’ll be performing a 3-minute solo open mic in front of my classmates—something I haven’t done since high school! (And yes, I’m still very nervous about it.) Since I’ve never had any formal vocal training, the thought of performing fills me with a mix of excitement and fear. Stay tuned to find out how it goes!

Until Next Time

Here’s a glimpse at my updated MBA to-do list:

I’ll keep sharing new versions as I cross off goals or add fresh ones along the way. If you have any suggestion on other things I could add, feel free to reach out!

Thank You for Reading!

If you've enjoyed reading this, please subscribe and share with friends who might, too.

Leave a comment

Reach out to me!

~ Instagram

~ LinkedIn

~ Email: kanavghai130@gmail.com

Hi there! For those of you who don’t know me, I’m a first-year MBA student at Columbia Business School and the voice behind this newsletter. Here, I share my thoughts, experiences, and whatever else happens to brew in my mind—often over a cup of chai.

If you’re someone who prefers coffee to chai, don’t worry—there’s always time to see the light!

Aloha, Chai Drinkers!

It’s been ages since we last caught up. If you’re wondering how I’ve been, the answer is: absolutely, exhaustingly amazing. Between chasing the perfect post-MBA job and juggling recruiting, socializing, and school, I haven’t had much time to reflect or write. My to-do list is constantly overflowing, and any free moments are filled with socializing!

But this past week, I finally submitted my job applications, and now I’m here to share an update on my first semester at Columbia Business School: the lessons I’ve learned, the growth I’ve experienced, and what lies ahead.

Build Relationships, Overcome the Fear of ‘Hi’

In undergrad, I’d often see people I wanted to talk to but let the fear of rejection stop me. This time around though, I’ve flipped the script. I read once that the hardest part of any social interaction is saying, “Hi, I’m Kanav. What about you?” It sounds simple, but it changed everything for me.

Now, whenever I’m running between Kravis and Geffen (the two main CBS buildings), I’m ready to introduce myself. While not every interaction clicks (some people can be cold), many have blossomed into meaningful friendships. These small social touchpoints have also helped reduce the FOMO that inevitably comes with missing events during recruiting season.

Another huge revelation for me has been CBS’s “pay it forward” culture. Second-years have been incredibly generous with their time, advice, and support—completely for free. It’s something I’ve come to deeply value, and as I wrapped up my job applications last week, I made it a point to thank everyone who helped me along the way. A short note of appreciation can go a long way.

Under the Macroscope

Coming to CBS, I was thrown into an entirely new environment filled with 750+ people who didn’t know me. For the first time in years, I was forced to reflect on my personality through the fresh perspectives of others. Some of the feedback has been flattering; some of it, less so.

Over the past few months, people have been super supportive and encouraging. While I’ve heard good things about myself, I’ve also heard things like “self-obsessed,” “privileged,” and even a “rich boy brat.” At first, it stung, but once I saw how good I looked in the mirror after a workout and sauna session in my $300/month gym, I decided I wasn’t going to let external opinions define me. Besides, being this good-looking does come with its challenges :P

On a serious note though, these moments of self-reflection felt confusing at first, but have helped me grow. They’ve taught me to embrace who I am while remaining open to evolving. I try to approach criticism with optimism and have been working on making changes to become a better version of myself.

Incessant Dopamine Hits

The MBA experience is like riding a wave of constant social stimulation. The sheer volume and frequency of interactions keep you on a perpetual high, but they also make solitude feel weirdly uncomfortable. I always tell people that if they see me doing work on campus, I’m not really trying to seriously work. I’m just hoping for someone to come disturb me so we can chat about everything other than work. When I do have a rare free evening, I notice a void that my old hobbies—like cooking, reading, or watching podcasts—don’t quite fill anymore. It’s a strange adjustment. Maybe it’s an MBA thing, or maybe it’s just New York, but the silver lining is that these dopamine spikes come from real-life interactions—not endless hours scrolling through reels. At least this way, the highs feel a little more purposeful.

Stick Around and See

One of the most fascinating parts of business school is just how “chance” dependent everything is. Where you sit for lunch, which floor you choose to study on, or the effort you put into sending someone a quick message can change the trajectory of your day, week, or even semester. Some of my stronger bonds at business school have developed through me choosing to walk back home with others when the taking the subway was much easier, or going up to someone and saying hi.

That’s why I feel almost guilty heading home when I’m free. Going home is comfortable, but it’s also predictable. Staying on campus requires more effort but has longer term payoffs. I think of it as maximizing the probability of opportunities coming my way—whether it’s useful recruiting tips, a chance encounter, or an unexpected friendship.

Global Glimpses

Probably the most rewarding part of my MBA so far has been getting exposure to people from diverse backgrounds and cultures. Initially, I’d measure this experience in purely monetary terms—what’s the fee? What’s the starting salary for my dream job? But just as I recently learned in accounting class, not all value is captured in the financial statements. I’ve realized it’s important to value the MBA experience beyond the numbers.

Earlier this week, I had the opportunity to try different types of hot sauce from South Korea. Yesterday, while walking to the subway station with my friend from Mexico, I learned about “idiot’s rain”—a term people use in her country when a light drizzle fools you into leaving your umbrella behind, only to leave you drenched. Next semester, I’m already planning trips to Colombia and Japan, places I’m super excited to visit with classmates.

Don’t worry, I’ve also introduced my MBA friends to Indian culture—a steaming cup of chai ☕🍵

Shifting from Depth to Breadth

I’m not sure if others feel this way, but I often find myself thinking that the clock on this two-year MBA experience is always ticking, urging me to make the most of every moment. I used to believe that whatever I pursued, I had to master it. But recently, I came across Naval Ravikant’s philosophy of understanding the foundations and basics of various topics. That shifted my mindset—now, I’ve decided to use these two years to become a Jack of many trades, and a master of none. Rather than diving deep into a single subject, I want to dip my toes into as many areas as possible.

Even though this semester has been dominated by the job search, I’ve kept a running list of things I want to accomplish, just to remind myself to leverage every opportunity. Here’s what it looks like so far:

• Start performing and singing again

• Improve public speaking skills

• Launch a product startup in the Health and Wellness space, or help someone doing something similar

• Learn to dance [Already did! See image]

  

• Learn to Act

• Plan and lead an Indian trip for international classmates

• Travel, travel, travel

• Rememeber to stay connected with non-MBA friends

• Start or atleast be on a podcast

• Continue working out and dive deeper into wellness

• Take introductory courses in as many areas as I can

• …

Whenever I think of something else I would want to do, I add it to this list!

The Coming Weeks and Months

In the coming weeks, if I hear back about my applications and land interviews, many will likely be scheduled for early January. This means I’ll be spending the holiday season in New York, mostly focused on interview preparation. While that sounds intense, I’m looking forward to getting a break from school and diving even deeper into everything CBS has to offer next semester. If you have any questions about my experience, or just want to discuss life in general, feel free to reach out, I will probably not have the time to reply (jk).

Thank You for Reading!

If you've enjoyed reading this, please subscribe and share with friends who might, too.

I'd love to hear from you — thoughts, health tips, song recommendations, or anything at all.

Leave a comment

Reach out to me!

~ Instagram

~ LinkedIn

~ Email: kanavghai130@gmail.com

Anti-Social Me or Very Social Me?

The last year I spent in India made me pretty tame. Going out on weekends became a novelty. Drinking every week was no longer a given. Staying in and reading or writing brought me joy. Naturally, I assumed this was the new me. But after just two weeks in New York, my social battery is in full swing. This is the highest it’s ever been. Meeting new people is energizing. The promise of a better future is energizing. The expectation of a packed calendar is energizing.

So, I often wonder, “Was I unhappy during my pseudo-reclusive lifestyle?” The constant answer is no. I enjoyed my time alone. I’m in a much better place, physically and mentally. But what balance should I strive for?

An interesting observation is that most of my social connections have emerged as a by-product of my anti-social phases, during which I developed various skills.

During COVID, I couldn’t sit idle, so I developed a passion for cooking. That passion later became a social connector, leading to my current group of friends.

Unsatisfied with being single, I dove into reading about weightlifting and nutrition. Eventually, that knowledge helped me connect with like-minded people and gain self-confidence in future interactions.

Bored with my monotonous nine-to-five life, I worked toward getting into an MBA program, the benefits of which I’m starting to reap now.

While bored in India, I started writing CwG, which helped me reconnect with old friends and form new friendships.

Last year in India was marked by a quiet social life, which led to significant skill development. If I hadn’t had that time to invest in self-growth, I might’ve been a much different person today. The next two years may lean towards the opposite end, with a busier social life. Hopefully, I can still find a decent balance to grow not only my network but also myself.

If you were to list your top four or five skills (non-professional) that you would use to describe yourself, could you separate them based on whether you developed those skills during busy or idle social phases? I’d love to hear your experiences, my chai drinkers.

Coming Up…

• A rundown of my trip to the Hamptons! (Like Jim, I still don’t really know what a rundown is).

• A mini tour of my new NYC studio apartment.

Weekly Health Hack - Did You Know This About Ingredient Labels?

Recently, I discovered a hack for reading labels more easily. While listening to a health podcast, I learned that the ingredients in any food item are listed in descending order of their quantity in the product. This means the first ingredient you see on a packaged good is the one most used in making the product.

Lets take the example of an RX bar:

This product is advertised as if egg whites, cashews, and almonds are the primary ingredients, with barely any dates used. However, if you check the ingredients list on the back, you’ll see that the actual quantities are reversed compared to what’s emphasized.

Notice how dates are actually the most-used ingredient in the bar. They also conveniently omit mentioning "natural flavors" on the front of the packaging.

Note: Aware of this requirement, companies sometimes try to disguise certain ingredients, like sugar substitutes, by using three different types instead of just one, ensuring they don’t appear first on the ingredients list.

Weekly Non-Stereotypical Song Recommendation

Thank You for Reading!

If you've enjoyed reading this, please subscribe and share with friends who might, too. See you all next week!

I'd love to hear from you — thoughts, health tips, song recommendations, or anything at all.

Leave a comment

Reach out to me!

~ Instagram

~ LinkedIn

~ Email: kanavghai130@gmail.com

Yacht Week

Yes, I survived Yacht Week and managed to transport 100 kilograms of luggage across the world. Whenever someone hears about my MBA trip, they seem super excited to get insights into what it’s like. Fellow readers, it’s safe to say that no chai was consumed on the yacht. Instead, it included meeting a ton of people, drinking all day, exploring Croatian villages, clubbing in castles, playing games to get even more drunk, and having daily gossip sessions over meals.

To sum it up, it was a once-in-a-lifetime experience. No, literally. I loved it, but I cannot and must not do it again.

My Perfectionism Issue

Recently, my therapist commended my progress when we touched base before my move to the US. However, she mentioned that I need to work on my perfectionist mindset. She said it could become an issue. “You need to learn to manage when things aren’t exactly how you want them to be,” she said. At the time, I took it lightly.

Recently, though, I realized I struggled to be productive during my move. I couldn't work on the yacht. I couldn't work in the hotel. I couldn't work in a cafe, and I certainly couldn’t work in my empty apartment. Not having my chai, my desk, or the comfortable conditions I’m used to meant almost no work was done. All the goal-setting and productivity (ish) advice I have preached in this newsletter, I could not practice. My absence from CwG has been one of many symptoms of this issue.

Atomic Habits helped me a lot, but clearly, I did not focus enough on the 3rd Law - Make it Easy. To reduce the friction in my writing process, I’m going to force myself to write some drafts in my notes app during my usual NYC subway rides. Forcing myself to write in imperfect conditions could be a good start to fixing this mindset.

On the contrary, I do wonder whether I’m being too hard on myself. I did just move my entire life to another country. Do you ever feel confused about whether your self-criticism is too much or too little? I consistently struggle to find a balance.

Coming Soon…

This week, I will be going on my third and final pre-MBA trip to the Hamptons before college officially begins. Tune in next week to find out more about this trip!

Weekly Health Hack - Embrace Vulnerability

One thing I’ve noticed when it comes to health and wellness is that even people who are not well-read in the area find it difficult to completely accept their lack of knowledge and ask others for help. There is this inherent notion that showing vulnerability about being a novice in fitness or nutrition is uncomfortable or embarrassing.

However, my biggest progress has come when I’ve overcome this barrier and shamelessly asked questions. For instance, I ask people in the gym random questions about exercise forms, workout plans, and training strategies. From my experience, those who are knowledgeable love to share and pass on that information. This has tremendously helped my health and fitness journey.

Weekly Non-Stereotypical Song Recommendation

Thank You for Reading!

If you've enjoyed reading this, please subscribe and share with friends who might, too. See you all next week!

I'd love to hear from you — thoughts, health tips, song recommendations, or anything at all.

Leave a comment

Reach out to me!

~ Instagram

~ LinkedIn

~ Email: kanavghai130@gmail.com

Thanks for tuning in. For the past couple of posts, I’ve stopped trying to promote this newsletter on social media. Like most of my groceries, I wanted to keep things organic.

I have officially left India after a short ten-month stint. In the coming weeks, our sessions will move to London and Croatia. This is the first post I'm writing on a flight, and it turns out that being productive in the air only looks cool in movies. For those unaware, I'll be on the ocean with my incoming MBA classmates for eight days. I first read about Yacht Week in an article in the journal. A couple of years later, I can't believe I'm going to live that experience.

Farewell Moments

During my time in India, I had the opportunity to reconnect with friends and family. The surprising part though, was the lack of emotion I felt while leaving. I didn’t reminisce on the last ten months, who I met, what I learned, and the things I was going to miss. Quite unorthodox for me. This got me thinking, “Was I always this good at goodbyes?”

Quite the contrary. As a child, I was always overly emotional and romanticized everything. A friend’s breakup used to hit me harder than the friend itself. Series finales were tough to digest. Goodbyes seemed like the hardest thing to do and staying attached to the past was a usual side effect. As I begin yet another chapter in my life, I think back to all the times I’ve had to do it before. In 2011, I left home for boarding school. In 2016, I left my closest friends and the 84 acres I called home for six years. After seven years in LA, I moved to NYC, which only lasted a year before I was forced to move to India. Now, I have to move back to NYC and start, again. I guess doing it so many times has desensitized me.

I often wonder, whether this is normal, or if it’s a bad trait to be this unattached to things in life. Will this mean I have no strong relationships in life? Would I be a bad friend? Would I be a bad partner? Would I be a bad parent?

Jasper 🐶

One thing I do miss as I write this on my flight, is my dog, Jasper. Even during my time in India, I barely spent any time with him. But, moving to a country where I’ll be living alone, he seems like the perfect missing piece. I love my alone time, but being alone all the time is boring and I feel too old to deal with another human 24/7. Jasper would be my perfect partner. Instead of reminiscing, I’m imagining a life where he would live with me. Give me attention when I need and let me be whenever I want alone time.

I recently read that puppies cry at night because they crave human touch. That’s why they often sleep at the foot of the bed where they can feel secure with just being in touch with our feet. I guess I’m in a similar boat these days: not quite ready to cuddle, but some passive company would make me feel secure and at ease.

Back to School 📚

By twenty-four, I had accepted that I didn’t have the best social skills. Then, during an all-hands meeting at Casper, I heard the cheerful CFO talk about how he used to be more serious and reserved. He mentioned that only later in life did he go through a personality shift. That got me thinking, if he could do it, why couldn’t I? Since then, I’ve actively tried to improve my ability to meet and talk to new people. It’s still a struggle at times, but I have become much better.

As I prepare to go back to school, some of the struggles from my time at UCLA come to mind. Leaving the safe boarding school community for the first time, I initially struggled to make strong, genuine connections at such a big university. It took me almost a year to make any. Though I’ve changed quite a bit, I still fear facing the same struggles. The good thing? I’m more mindful of this fear, and like other challenges in life, I believe I need to play for the upside. Don’t worry, chai readers, I’ll keep you all in the loop and share my experiences in the coming weeks!

On the brighter side, I’m excited to be part of a community again. During visits to my family's hometown, I usually go through wardrobes hoping to find some old treasures. It's one of my favorite things. This time, while sorting out some paperwork, I recently came across the final issue of "The Weekly" which was published for my batch during our high school years, just before we graduated.

Every week, I would jump straight to the Dosco Doodle and the Unquotable Quotes sections. The final page offered end-of-term entertainment recommendations for students about to leave for summer break. Thinking back to when Suits had only 6 seasons or when UEFA Euro 2024 2016 was around the corner, fills me with nostalgia. Time truly has flown. Maybe some part of me hopes these chai sessions will serve the same purpose in the future.

Also, can you believe we’ve already had eighteen chai sessions!? I certainly cannot.

Weekly Health Hack - Two Percent with Michael Easter

This week, I want to take a moment to recommend another Substack publication that I believe you'll find incredibly valuable. It contains a wealth of super interesting and insightful information on a wide range of topics related to health and wellness.

Two Percent with Michael Easter

Start Here

We’ve got a lot of new subscribers around here. If you’re new, welcome to our cult (I’m kidding. I think?). To bring you up to speed, this post will cover: What Two Percent with Michael Easter is. A bit about me. Why I started Two Percent with Michael Easter/The state of health media…

Read more

2 years ago · 98 likes · 13 comments · Michael Easter

Weekly Non-Stereotypical Song Recommendation

Thank You for Reading!

If you've enjoyed reading this, please subscribe and share with friends who might, too. See you all next week!

I'd love to hear from you — thoughts, health tips, song recommendations, or anything at all.

Leave a comment

Reach out to me!

~ Instagram

~ LinkedIn

~ Email: kanavghai130@gmail.com

Typically, I’ve been a very excited birthday celebrator. Since turning eighteen, each year I’ve spent my parents' hard-earned money on a party or on a table at some nightclub that was way above my pay grade. What could I do? I never understood how one could not celebrate being the center of attention once every year. From the long-personalized Facebook posts to the Snapchat/Instagram stories, I loved it all.

This year felt different somehow. I didn’t feel the need to have the attention. I didn’t want any gifts. I didn’t want a big party. I didn’t feel special on my special day. For the first time, I was content doing nothing, celebrating nothing, being nothing. Is this what getting old feels like?

Twenty-five was a big year for me. My life last year crashed like the 2008 stock market. It was as if God was forcing me to face situations I had been avoiding. But just how “time in the market is more important than timing the market”, I tried staying consistent and wouldn’t you know it, soon enough life began trending upward. In my mind, I believe bad things happen to nudge me towards my destined path of greatness. Quite bold right? Well, I believe it, and would much rather continue to, instead of accepting it as fate and falling into a victim mindset.

If there was one thing last year’s lavish birthday celebrations taught me, it was that I’d much rather prioritize and celebrate with close ones who I value most. So much of this is attributable to making decisions from a position of power. For the longest time, I treated friendships like currency. Keep them very many and you’ll be rich, but piss people off, and you’ll be left without any currency. So, I always made decisions from a position of weakness. But once I realized that compounding currency would have bigger payoffs than spending all my time collecting it, I felt the power dynamic change. Agh, classy Kanav gets the ick every time he thinks of massy Kanav.

“Are you excited about your big move to NY?” People ask. “Yes and No,” I say. Yes, because I can’t wait to start this new chapter, and no because I’m consistently afraid of reverting back to my older self when life gets super busy. Only time will tell what happens, but one thing is for sure, you can find out if you tune in to read the next few editions.

Weekly Health Hack - Healthy or Low Calorie?

If you are researching what constitutes healthy eating, it's important to realize that healthy does not necessarily equate to low-calorie or weight loss. Many healthy foods, which have good nutritional value, may be highly caloric and even result in weight gain.

Conversely, low-calorie foods may not necessarily contain all the nutritional needs of a human. Peanut butter or avocado is considered beneficial but extremely high in calories. Similarly, protein bars are low in calories (high in protein) but use artificial sweeteners which could be considered unhealthy.

Weekly Non-Stereotypical Song Recommendation

Thank You for Reading!

If you've enjoyed reading this, please subscribe and share with friends who might, too. See you all next week!

I'd love to hear from you — thoughts, health tips, song recommendations, or anything at all.

Leave a comment

Reach out to me!

~ Instagram

~ LinkedIn

~ Email: kanavghai130@gmail.com

This week, we're switching things up. For the last fifteen weeks, I’ve been posting health hacks at the end of my blogs. While I'm not an expert, I've spent the last five years researching nutrition and fitness as a hobby. This week, I'm summarizing it into a two-phase actionable guide to help you get started, keep going, and easily simplify the overload of information on the internet.

PHASE I → Strategizing Transformation

Before you start on the path to achieving your health and wellness goals, complete these two simple steps:

Step 1 → What is your primary goal? [Select one]

• [ ] Lose weight

• [ ] I am happy with my current weight, not with my shape!

• [ ] Gain weight (aesthetically with muscle of course!)

Step 2 → Calculate your TDEE!

(Total daily energy expenditure estimates how many calories your body burns daily. You can this many calories daily and stay the same weight.)

Click on this link, complete the form, and note your results:

Your TDEE = XXXX calories (Note this number down)

Keep reading to unlock your health and fitness!

Sounds too good to be true? Well, it is that simple!

You may wonder, why I asked you your primary goal or made you calculate your TDEE. That is because most people are currently in one of three possible positions:

Position 1 → You are under your desired weight [Want to gain weight to look aesthetic]

Position 2 → You are at your desired weight [Stay at the same weight but look aesthetic]

Position 3 → You are above your desired weight [Reduce weight and look aesthetic]

You figured out your position and strategy. Now what?

Once you've determined how much you're going to eat, you need to pay some attention to WHAT you're eating. Don't worry, this doesn't mean you can never have sugar or pizza again. However, you do need to focus on:

Why so much protein?

Protein is essential during resistance training because it helps in the repair, recovery, and growth of muscle tissues that are broken down during these workouts. It provides the necessary amino acids, the building blocks of muscle, helping you to gain strength and increase muscle mass. Additionally, consuming protein after resistance training can enhance the body's recovery process and promote muscle synthesis.

PHASE II → Executing Transformation

Now that we know how much we need to eat, we will focus on executing our transformation strategy. Most people make the mistake of jumping straight to this phase and ignoring the strategy. Trying to perfect this recipe without strategizing leads to chaos, which often causes people to give up.

Remember, you have already done the hard part; now execution should be much less overwhelming.

The execution strategy will focus on just two things:

1. Diet

2. Fitness

Diet

There are mainly three things to keep in mind here:

1. Eat high-protein foods

   Check out these diet-based protein cheat sheets I’ve curated to help you meet your protein goals. Of course, you can always supplement this with whey or plant-based protein.

2. Beware of foods you think are high-protein and low-calorie but will make you fat

   If you eat something thinking, "This is healthy, I should eat as much of this as I want," STOP and THINK AGAIN.

   • You may eat a lot of avocados thinking it is healthy (and it is), but it also comes with a ton of calories.
     If you’re trying to lose weight and paying extra for that guac in your chipotle bowl, think again!

   • Just because someone makes olive-oil cake or uses brown sugar instead of white doesn't mean you can consume as much as you want. It is as densely caloric as a regular cake.

Read my article of some foods that are commonly perceived as healthy but are high in calories

Fitness

1. Honestly, I have no specific recommendations about a particular program or type of exercise. I’m no expert!
   

   But I do have some personal opinions:
   

   1. Don’t just walk or run on the treadmill: It might help you lose some weight in the short term, but it's an unsustainable way to get in shape. Don’t get me wrong, cardio is important, but only doing cardio is not the right approach.

      
      Some form of resistance training will allow you to eat more, improve your appearance (which is what most people want), and prevent you from playing a plus-minus game.
      

   2. PLAN AHEAD: This is by far the most important step! Most people think going to the gym is a motivation problem, but it's not. It's the feeling of being uncomfortable or even inferior compared to others around you. Yes, I’m describing the gym. If you’ve ever felt this, it's not because you lack motivation. After all, you did physically get yourself there. But, just like how pineapple feels on pizza, you feel the same in the gym.
      

      So, if you’re planning to start going to the gym, plan your workout! 10 pushups, 5 pull-ups, whatever it is. Don’t assume you will go and have an epiphany and figure out how to do an effective workout.
      IT JUST DOESN’T HAPPEN.
      

   3. Have Short-Term Goals: Don’t rely on long-term visions of your perfect body for motivation. It can feel too distant and make you want to give up when motivation fades.

      
      Set short-term goals:

      • I will go to the gym x weeks in a row

      • I will do 1 more push-up or sit-up than I did last week

   💡 Setting short-term goals will renew that feeling of achievement more frequently, making sure you stay motivated towards your goal!!

   

   “I can’t workout, what should I do?”

   If you cannot exercise for some reason:

   • Eating more than your TDEE will make you gain fat.

   • Eating at your TDEE will let you maintain your weight but won’t change your current shape.

   • Eating less than your TDEE will make you lose weight.

   Some Final Thoughts

   • Achieving your health and wellness goals doesn't have to be complicated. By understanding your primary goal, calculating your TDEE, and focusing on a balanced diet rich in protein, you can make significant progress.

   • Remember to engage in resistance training and set short-term goals to keep yourself motivated.

   • Phase I helps you strategize, while Phase II focuses on execution. Stay consistent, plan ahead, and don't forget to celebrate small victories along the way.

   • Your journey to a healthier, more aesthetic you is just a few disciplined steps away. Keep pushing forward, and soon you'll see the results you've been working towards.

If you found this useful,

you can find all this information, along with nutrition cheat sheets, FAQs, and much more on this CwG Health and Wellness Guide!

Thank You for Reading!

If you've enjoyed reading this, please subscribe and share with friends who might, too. See you all next week!

I'd love to hear from you — thoughts, health tips, song recommendations, or anything at all.

Leave a comment

Reach out to me!

~ Instagram

~ LinkedIn

~ Email: kanavghai130@gmail.com

I've been feeling particularly thankful lately. It might be because I've successfully completed sixty continuous days of morning journaling, or perhaps my upcoming MBA journey is making me appreciate my present life even more.

People often ask if I've gained traction with this newsletter. In the early days, I was excited and even delved into Substack’s growth strategies. But, I soon realized that I was starting to lose the joy of writing organically and freely. I had to remind myself:

“Not everything is about success. Life isn't a race. Some things are allowed to exist without any end purpose or target.”

Since then, I've been writing without the fear of producing perfect content or sticking to a particular theme. If you scroll through my now fifteen posts, you'll find a variety of topics, each unique yet connected, much like life itself.

~ Maybe there is a lot to be grateful for ~

As I read through these compliments, I feel incredibly grateful for having people who took out time to have chai with me instead of watching reels (a significant opportunity cost given how entertaining and addictive they are).

Thank you. Your support fueled me to get through my first few posts.

If this pursuit lasts beyond this 25-week series and eventually evolves into a money-generating blog, you, my initial chai drinkers, are entitled to some equity.

Dear non-equity holders, don’t feel bad if you didn’t make the cut. The odds of this happening are highly unlikely.

~ Small gestures can go a long way ~

Another self-realization I had from receiving messages about CwG is that small efforts can have a big impact. For as long as I can remember, I used to be someone who would do high-effort things for friends but miss out on the easier things like remembering birthdays, giving gifts, sending complimentary messages, or even making random gestures. But seeing the impact of people's messages on me has inspired me to get better at doing these simple things:

• Recently, I went through 100+ unopened WhatsApp messages and reached out to some people I had forgotten to reply to (some dating as far back as three years)

• I've made it a point to send thank-you messages to those who host me.

• I've started buying random gifts for people I value

  ---

~ My daily morning journal questions ~

If you want to develop the habit of daily journaling, feel free to copy this morning template I found on Notion!

• What did I dream?

• Three things I am grateful for ___, ___, ___

• Looking forward to _____

• What under my control would make today even greater?

• Idea for experiment to run

• If I lived even more consciously, freely, and courageously I would ___

• I am ___

• Most important thing to focus on

Feel free to add, change, or adjust the questions. Remember, you get to choose what you journal!

Weekly Health Hack - Gratitude Giveaway

Since this week is all about gratitude, I want to give back. I am offering a free personalized meal plan to the first ten readers who reach out, to help you meet your health and nutrition goals.

If you're interested, just follow the steps below:

1. Email me at kanavghai130@gmail.com

2. Use the subject line: [CwG_LastName_FirstName]

3. Include a summary of your ultimate goal, any roadblocks, and your current diet

Weekly Non-Stereotypical Song Recommendation

(Continuing this week's theme of gratitude)

Thank You for Reading!

If you've enjoyed reading this, please subscribe and share with friends who might, too. See you all next week!

I'd love to hear from you — thoughts, health tips, song recommendations, or anything at all.

Leave a comment

Reach out to me!

~ Instagram

~ LinkedIn

~ Email: kanavghai130@gmail.com

I am truly thankful for this short stint in India. While the transition wasn't smooth, especially at the beginning, I am now much more stable and at peace.

Today, I thought I’d share some of my steeped insights from the past eight months:

Prioritize Everyday Moments

Whenever I meet my college friends, we often reminisce about our memorable or wild nights because these moments stand out in our memories. Naturally, I thought that recreating similar experiences would help me feel at home in India, but this plan didn't quite work out.

Relocating to a city where I didn't grow up and a country where I hadn't lived since 2016 made me feel like an outsider. Although I met many new people, these connections only evolved into social friendships. I soon realized that going to bars and clubs on weekends wasn't what had made my life fulfilling in recent years. Instead, it was the ordinary weekdays spent doing nothing in the company of friends.

Own Your Path

During times of uncertainty and disruption, I often seek advice from those around me. It feels easier to let others make decisions, which reduces stress and provides the affirmation that anxious decision-makers like me often seek.

I thought this approach might help me decide where I should be and what I should do in India. Struggling to settle into my new life, I constantly asked, "What do you think I should do?" It took me a couple of months to realize that only I could answer that question.

Once I began making my own decisions, ignoring external opinions, and taking ownership of my choices, I noticed an improvement.

An Unplanned Self-Discovery

Since 2011, I had been constantly surrounded by people, seven days a week. However, this new experience was different. The feeling was so foreign that I sought virtual company: I called family, FaceTimed friends, and tried dating apps. This provided temporary relief, but I soon had to face the reality of spending five to six days each week without meeting anyone.

Initially, it was a struggle, but like most difficult things, it became easier over time. Getting comfortable with being alone has allowed me to handle situations, introspect on the past, become more resilient, and make my own independent decisions.

What first seemed like a weakness now feels like an inflection point in my life toward self-improvement.

Finally, Hang In There

At times, it seemed like settling into this new life would be impossible. Constant frustration, a short temper, and poor sleep were just some of the symptoms I experienced after my life was completely uprooted. However, the key was to avoid falling into a victim's mindset and keep working towards improvement. I made commitments to myself not to spend the day in bed watching TV, set specific goals for the next six months, and promised to keep trying new things until I saw improvement.

Fun Fact: This newsletter was born out of my attempt to try something new.

Weekly Health Hack - Motivation Through Milestones

Maintaining motivation is crucial, especially during moments of dwindling inspiration on your health and fitness journey. During such periods, it's helpful to look at images or recall milestones that remind you of your progress. These can serve as powerful reminders of how far you’ve come and help you refocus.

• Make it a habit to track your weight so you can see how you are progressing towards your goals.

• Take pictures in the gym to compare your current self with your past self.

• Write about it in a newsletter so you feel the pressure to stay fit in case you bump into one of your readers (this one is just for me :p)

Weekly Non-Stereotypical Song Recommendation

Thank You For Reading!

If you've enjoyed reading this, please subscribe and share with friends who might, too. See you all next week!

I'd love to hear your thoughts, health tips, song recommendations, or anything else.

Leave a comment

Reach out to me!

~ Instagram

~ LinkedIn

~ Email: kanavghai130@gmail.com

Crossing the 100 Mark!

As we pass the midpoint of this 25-week journey, CwG has reached another milestone. We now have more than 100 subscribers! Today is the 102nd day since I mustered the courage to publish my first post, matching our current subscriber count of 102.

I’m grateful to each one of you for joining me on this journey and for your continued support. Here's to many more chai sessions together!

Taking the Leap

Looking back, I can't count the times I almost started writing online but let numerous inhibitions stop me. Lucky for me, Naval Ravikant's "When inspired, act immediately" philosophy stuck with me. Fired up, I spent a full Sunday glued to my desk, took an online newsletter writing course, got my Substack up and running, and boom! My first post was out there.

A Memorable Trip

Last month, I also attended my first trip with my incoming MBA classmates, and it was amazing! Having spent a lot of time on my own recently, I loved meeting people from different parts of the world. Safe to say, becoming a digital nomad and moving to Bali has been added to my bucket list.

Unexpected Benefits of Our Chai Sessions

In addition to having a platform where I can share my thoughts and ideas, writing online has been unexpectedly rewarding.

Today, I'd like to share some of those benefits with you.

Rekindling Connections Through Writing

One of my favorite aspects of writing is reconnecting with people. We all have numerous contacts on our social media with whom we've lost touch or haven't met in a while. Receiving messages from them, hearing their opinions, learning about their similar experiences, and discussing post topics have been remarkably rewarding.

From Chaos to Clarity

Not only has Chai with Ghai served as a weekly journal for me, but it has also become a tool for organizing my thoughts and ideas that were once scattered. The task of crafting a post each week has forced me to find order amidst the chaos of thoughts, ideas, and issues in my mind, resulting in clarity I have never known. Now, I spend less time reflecting on the past, as many equations have been solved.

Expanding Skills Through Substack

Publishing blogs involves more than just writing. I've acquired numerous skills that simplify and expedite the process of setting up my weekly posts. This includes spending hours using Dall E to create cover images, and even taking a photography course to improve the pictures for my posts (though I'm not sure it helped :p). Just today, I took the time to re-learn the DatedIf Function in Excel, to calculate the number of days since I wrote my first post. Recently, I’ve been looking into adding a tool that could allow you the option to listen to this article.

Path to Reduced Fear

Sharing my thoughts through these posts has lessened my overall fear of judgment, both online and in everyday life. I was always quite apprehensive, but I realized that those who judge often don't fear being judged themselves. Now, I simply do what I believe is right, regardless of whether others may perceive it as correct, incorrect, amusing, foolish, wise, or excessive.

Weekly Health Hack - Healthful Journaling

The habit of writing and documenting things has also benefited my health and wellness journey.

If you're struggling to meet your goals, start writing things down!

Here are some easy ways to start:

1. Document what you ate today to hold yourself accountable tomorrow.

2. Create a workout schedule for the week to gamify your routine and maintain accountability.

3. Write one point daily about your current outlook on your health and fitness.

These are just a few methods that can hold you accountable if disappointing, and build momentum if motivating. I regularly journal one bullet point about my current health and fitness perspective. This has recently helped me improve my eating habits, maintain a consistent workout routine, take supplements and vitamins regularly, and even decrease my alcohol consumption.

Weekly Non-Stereotypical Song Recommendation

Thank You For Reading!

If you've enjoyed reading this, please subscribe and share with friends who might, too. See you all next week!

I'd love to hear from you — thoughts, health tips, song recommendations, or anything at all.

Leave a comment

Reach out to me!

~ Instagram

~ LinkedIn

~ Email: kanavghai130@gmail.com

We’ve hit the halfway mark! It's wild to think about how much content we consume daily and how quickly we forget most of it. So, in this mid-point special edition, I'm giving you a quick recap of the key ingredients we've discussed over the first twelve and a half weeks.

Maximize Early Efforts

The “How” is the Killer of All Great Dreams

When struggling to reach a goal, stop asking about ‘how’ you will get there. Instead, list your limiting beliefs and turn them into simple and doable actionable tasks.

For example:

• List 30 actions that could edge you closer to your goal.

• Identify 5-10 people who could support your journey.

• Find 5-10 people who have already achieved what you're aiming for.

Close Your Expectation Gaps

Inconvenience Spectrum - At the heart of this concept is the idea that, for the most part, friends are there for you as long as it's convenient for them. However, as the relationship strengthens, the level of inconvenience they're willing to endure—or the amount of convenience they're willing to sacrifice—increases.

When there is a discrepancy between the inconvenience we expect a friend to bear for us and the amount of inconvenience the friend is willing to bear, the situation leads to “the expectation gap.”

To close the gap and reach an expectation equilibrium, we could:

1. Lower the amount of inconvenience we are willing to accept,
   or

2. Urge our friend to increase their level of inconvenience.

Energizing Environments Matter

Our environment can have a significant impact on our social energy. Identify which environment energizes you the most. You’re not required to cut out other ones but remember, it's your choice how much time you want to spend in groups where you're a supporting actor versus groups where you can be the hero.

Impact of Small Moments

As I look back, small moments have had a long-lasting impact on my life, personality, and achievements. Much of my life has been defined by external factors. While we may not have control over every small thing that happens to us, we can work hard to place ourselves in environments, around people, and with opportunities where these smaller things work out in our favor, leading to positive, long-lasting impacts.

After all, these small moments add up to the rest of our lives.

Recognizing Real Friends

These four things will help you identify high-value people:

1. Consistency in behavior during all times in a relationship is important. If someone acts super close in private but distances themselves in groups, it’s not a positive sign.

2. A real friend demands your time, not only in their bad times but also in their good times.

3. People are invaluable when they can acknowledge and help you process any situation or problem. If someone selectively acknowledges certain situations while ignoring the existence of others, it is not a sign of true transparency.

4. The more inconvenience someone will bear for you, the more valuable they should become to you.

True Luxury Defined

1. Personalization: Choosing what you own is more rich and luxurious than owning expensive things you didn’t choose. Never mistake expensive things for true luxury.

2. Allowed Mistakes: Luxury comes from being allowed to make mistakes. An overly safeguarded environment is detrimental to helping you achieve a rich life.

3. Choice of Location + Company: This determines the quality of daily osmosis. A bad location and poor company can lead to an unfulfilling life, regardless of your monetary status.

Seeking Middle Ground

• Past vs. Present: Reflecting on my time in boarding school, I realized I enjoyed life without focusing much on optimizing my time. However, now I feel overly obsessed with optimizing my time for future goals.

• Happiness vs. Optimization: While high-school me was content and carefree, present-day me is stressed and struggling to find a balance between enjoying the moment and striving for success.

• Dilemma: I'm questioning whether my life has been consistently out of balance as I strive to find a middle ground between contentment and ambition.

Managing Emotions Judgement

• Understanding Stoicism: Stoicism is not about suppressing emotions but accepting them. Emotions are part of a three-stage response: Initial Emotion, Judgment, and Final Emotion.

• Judgment Stage: The key to managing emotions lies in controlling Judgment (stage II), where we assess the situation's intensity and implications, preventing initial emotions from becoming final emotions.

• Practical Example: By acknowledging initial anxiety and reassessing the situation, such as understanding that missing a flight isn't catastrophic, we can moderate our final emotional response and reduce anxiety.

Emotion is the third and final stage of a situational response. Don't blame yourself for initial reactions; focus on assessing your judgment to ensure a reasoned final emotion.

False Productivity

I've discovered a new form of procrastination called Procrastiworking, defined as making yourself busy with other productive tasks to avoid the one you need to do. Tasks like cleaning my room, planning my day, or helping others often become my escape from completing important tasks. This makes me realize that I might be just as prone to procrastination as anyone else, despite feeling productive.

Being busy doesn't necessarily mean being productive. During my full-time job, I felt constantly occupied and didn't feel guilty about falling behind. However, when I took a break, I realized my perceived productivity was a false sense of accomplishment. The busyness masked my procrastination, making me avoid answering the crucial question of what I wanted to do in my career.

Society often pressures us to stay busy, equating it with productivity. Earlier, when people talked about their hectic lives, I used to feel envious. Now, I question if they're avoiding something more significant.

Eliminating the shoulds from our lives can help us focus on what truly matters and find genuine fulfillment.

Résumé vs. Eulogy Virtues

David Brooks' article The Moral Bucket List differentiates between résumé virtues (skills and achievements) and eulogy virtues (character and kindness). Despite career success, Brooks feels a lack of depth, prompting reflections on how we often prioritize résumé virtues over eulogy virtues as we grow older.

We tend to overlook eulogy virtues like empathy and honesty in favor of advancing our careers. This shift can lead to actions that conflict with our values, such as overworking employees or prioritizing personal gain over helping others. Conversely, it's rare for eulogy virtues to shape our résumé virtues.

The dilemma lies in why we prioritize résumé virtues when eulogy virtues are deemed more important. Résumé virtues offer direct, tangible benefits, whereas eulogy virtues provide indirect and intangible rewards. Observing people with worse virtues succeeding further has complicated my decision of which virtues to prioritize.

Weekly Health Hack - Rest Day Alert!

Attention chai lovers! This week, I'm calling for a rest day. You've been working hard, so take a break, relax, and recharge.

Enjoy your day off—you deserve it!

Weekly Non-Stereotypical Song Recommendation

Thank You For Reading!

If you've enjoyed reading this, please subscribe and share with friends who might, too. See you all next week!

I'd love to hear from you — thoughts, health tips, song recommendations, or anything at all.

Leave a comment

Reach out to me!

~ Instagram

~ LinkedIn

~ Email: kanavghai130@gmail.com

Disclaimer: This week’s edition is very pseudo-intellectual. Think “Finer Things Club” in The Office. If you are Jim or Andy, you will not enjoy this chai :(

Have you ever met someone whose identity and character impress you so much that you instantly think, "I wish I could be like that"?

This past week, I was reading a New York Times article ("The Moral Bucket List") by David Brooks. In it, Brooks discusses how he still feels a lack of depth in his character despite his successful career. He introduces the concept of two types of virtues:

• Résumé Virtues: These are the virtues typically seen on a résumé, such as a high GPA, job titles, and technical skillset.

• Eulogy Virtues: These are the virtues or qualities that people are likely to mention during one’s eulogy.

The value of these virtues has been playing on my mind for some time. After deep thought, while sipping my chai and staring into nothingness, pretending to be Thomas Shelby, these are the conclusions I have come to:

We Are Willing To Overlook Our Eulogy Virtues

A trend as we grow older is to overlook our eulogy virtues in favor of advancing our résumé ones. For instance, the younger me used to be overly empathetic. If something bad happened to someone (losing a competition, breakups, etc.), I would feel sad and miserable. However, as I’ve grown older, I only allow myself to empathize for a short period before quickly reminding myself that I have my life and career to focus on.

I've noticed this with others as well: as we grow older, the number of people sympathizing with us remains high, but the number of people who truly empathize becomes quite low.

Some other examples include:

• Not being honest at all times because it would be naive, even though you were taught growing up that honesty is the best policy.

• Overworking employees for better profits, even though your virtues may think it’s not right to do so.

• Being more selfish and choosing your interests over a friend's when they need you.

These are all examples of how one's eulogy virtues may change. Conversely, it is very uncommon for the opposite to happen. Rarely do we let our eulogy virtues shape our résumé virtues:

• You may read about how Elon Musk brutally fired his staff (an action that might conflict with our eulogy virtues), but very few would pass up an offer to work with him.

• Your cultural values might align better with one company, but if another company offers better career advancement and higher pay, you would likely choose the latter.

• You may dislike a person's values, but if they can help you reach your next career goal, you might be willing to overlook or tolerate that to improve your résumé virtues.

One-Sided Trespassing

Thinking back on past discussions, I’ve realized it’s quite common for résumé virtues to trespass on eulogy virtue territory. During conversations about assessing people, it's very common to hear, “I thought he was cool; he’s also working at xxx and attended xxx.” A simple value discussion is often encroached upon by résumé virtues.

However, it's very uncommon for the opposite to happen. How many times, while seeing someone’s résumé or reading about a successful entrepreneur, have we wondered, “But how are they as a person? Do they have any eulogy virtues I value?” Unsurprisingly, as we grow old, our résumé “interests” section tends to become smaller.

The Dilemma

While discussing the two conflicting virtues in his Ted Talk, Brooks emphasizes that eulogy virtues are more important, as most of you may agree.

Why then, do we spend more time thinking about our résumé virtues?

Direct vs. Indirect Benefit

Résumé virtues seem to have a direct impact on our lives. Better education, better jobs, and better qualifications all lead to better pay, more respect, and hopefully more success. Eulogy virtues, however, seem to have indirect and intangible benefits.

• We can strongly believe in helping others and giving donations, but do we know whether it will pay off? Will we be happier ten years down the line with less money and more charity to show for it?

• Being dependable is good, but would we be happy ten years down the line having spent more time supporting others than advancing our careers?

People Against Our Eulogy Virtues Seem To Be Doing Better

Another reason we focus on our résumé virtues is that it seems logical to devalue our eulogy ones at times. This is because people with worse virtues often seem to get away:

• We are often told about karma growing up, but people with worse actions seem to be doing better.

• Our virtues tell us to be helpful but not everyone we help helps us back.

• People who sometimes use manipulation and deceit to get ahead, seem to secure powerful positions and influence.

Concluding Remarks

Usually, I am good at picking which side I relate more to. But with this debate, I am still unsure.

I am not wondering whether I am prioritizing the right virtues; rather, I am still trying to understand what "right" in this case is.

Which ones do you think are more important?

Weekly Health Hack - Primary Protein Source Rule

If you are struggling to increase your protein intake, double-check whether your food is truly a primary protein source.

While many foods contain some amount of protein, I use the following definition:

Supplemental Protein Sources

While lentils (dal), chickpeas, cheese (paneer), and nut butters have decent amounts of protein, using them as your primary protein source will most likely lead to a caloric surplus and weight gain. This is because they are higher in fats/carbs, and pack in more calories.

For instance, paneer may seem like a better protein source at first glance, but it comes with more calories and fats. On the other hand, tofu is a primary protein source since its highest nutrient is protein. But because I still love the taste of paneer, I use it as a supplementary protein source, despite it having more fat than protein.

Next time you are looking for protein foods for weight loss, make sure to double-check the carbohydrate and fat content as well. If either is higher than the protein content, the food is probably high-calorie and avoidable.

Weekly Non-Stereotypical Song Recommendation

Thank You For Reading!

If you've enjoyed reading this, please subscribe and share with friends who might, too. See you all next week!

I'd love to hear your thoughts, health tips, song recommendations, or anything else.

Leave a comment

Reach out to me!

~ Instagram

~ LinkedIn

~ Email: kanavghai130@gmail.com

Over the past few years, I've discovered various ways I tend to procrastinate. Intriguingly, this week, I want to discuss a new form of procrastination I recently encountered called Procrastiworking.

Coined by Jessica Hische, it is defined as:

I've always prided myself on not being lazy, but after discovering this concept, I realized I might be just as prone to procrastination as anyone else. The difference is that procrastiworking can make us feel like we haven't truly procrastinated because we spent that time being productive in other ways.

Here are some ways I've found myself procrastiworking:

• Get busy cleaning my room or desk when I should be reading my book.

• Filling my calendar and planning my day instead of completing my tasks.

• Helping friends or family with their needs, allows me to ignore my pending tasks.

• Researching how to increase viewership when I should be focusing on writing my newsletter.

Have you procrastinated similarly?

You Are Busy, But Are You Also Productive?

Today, it seems everyone is working hard to stay busy, driven by the fear of falling behind. The common response, including my own, is to sprint just to keep up. However, it's crucial to recognize the false sense of productivity that being busy often provides.

For the last three years, I was working full-time. Since I was busy from nine to five every day, I rarely felt guilty about falling behind. Naturally, when I took a month's break from work, guilt crept in.

Truth is, the working Kanav was probably just as unproductive as the Kanav on break. Let me explain through this simple illustration:

As you can see, my learning at each job plateaued, but my perceived sense of productivity remained constant because I was occupied with work.

This experience made me realize that being busy doesn't necessarily mean we aren't procrastinating. Continuing to work was just my way of procrastiworking, helping me avoid the tough question:

"What do I really want to do in my career?"

Beware of Society

Aside from grappling with the difference between being busy and being productive, you'll often encounter people who insist that "you should be busy."

In the past, when someone told me about their hectic life, I felt envious, wondering when I would become that busy and presumably feel productive too. Nowadays, however, I tend to ask myself, "Is this person busy because they are avoiding something more significant? If they truly wanted to, could they choose to be less busy, or do they keep themselves occupied because it feels productive?"

I am trying to eliminate the “shoulds” from my life. Are you willing to join me?

Weekly Health Hack - What I Currently Eat in a Day

This week, I've decided to share the daily diet I follow about 80% of the time. While I'm not suggesting you replicate this exactly—since your portions and nutritional needs may vary—it can serve as a template for a balanced macronutrient diet.

Wake Up → Chai [c+f] (100-150 calories)

Breakfast → Three Eggs + Grilled Chicken [p] (600-700 calories)

Lunch → White Rice + Chicken [c+p] (600-700 calories)

Pre-Workout → Black Coffee (0 calories)

Evening Meal → Oats, Whey, Berries, Almond Milk [c+p] (350-400 calories)

Dinner → Lentils + Chicken [c+p] (450-500 calories)

Weekly Non-Stereotypical Song Recommendation

Thank You For Reading!

If you've enjoyed reading this, please subscribe and share with friends who might, too. See you all next week!

I'd love to hear from you — thoughts, health tips, song recommendations, or anything else.

Leave a comment

Reach out to me!

~ Instagram

~ LinkedIn

~ Email: kanavghai130@gmail.com

Continued Comparisons

In last week’s edition, I drew a comparison between the mindset of my high-school self and the current 25-year-old man-child writing this post.

This week, I want to explore another significant difference between my past and present selves: their ability to control emotions. Fortunately, the current me has developed a much better grasp on managing emotions compared to the younger, more reactionary Kanav. Luckily for you guys, I'm going to share the learning that helped me gain this control!

Control Your Judgement, Not Emotions

Initially, whenever I heard the word “Stoic,” I thought of Tommy Shelby from Peaky Blinders, Batman, and Michael Corleone from The Godfather —characters known for not showing much emotion while playing the main roles in their stories. I was inspired by their ability to suppress emotions and even tried to emulate them. However, as you can guess, that approach doesn’t really work because, as humans, we can only suppress emotions for so long.

Things started to change when I realized that being "Stoic" doesn't actually mean suppressing emotions but accepting them. While I previously thought emotion was the singular response to a situation, I learned that it is actually the last of three stages of response to a situation.

According to Stoicism, the three response stages are1:

1. First Response (Initial Emotion) → This is our instinctive emotional reaction to a situation.

2. Judgement → This involves our assessment of the situation, where we evaluate the intensity and implications.

3. Final Emotion → This is our refined emotional response after we've processed the situation and our initial reactions.

While initially, I used to try and gain control over the first and third stages, I realized that the key actually lies in managing the second stage—Judgment.

As humans, the first response is almost unavoidable:

• If someone lets you down, it’s natural to initially feel disappointed.

• If you lose a competition, it’s normal to initially feel like you’re not good enough.

However, what many of us do is we jump straight from Stage I to Stage III, skipping stage II and making our initial emotion also our final emotion:

By this time, our emotions have already taken over and controlling them becomes difficult. Therefore, it's crucial to not skip and focus on calming down during the Judgment stage. This will automatically help us gain control over our final emotional response.

Let’s understand this with an example:

I used to be an anxious traveler—I would arrive at the airport early, constantly check if my passport was secure, and not relax until I was seated on the plane. Before a trip, I would try to convince myself not to feel anxious and to have so-called "control." That never worked. What did work was when I controlled my judgment, not my emotions:

Using this framework, I acknowledged my initial anxiety but then questioned whether it was appropriate. Gradually, I adjusted my judgment and realized that missing flights or losing my passport wouldn’t mean the end of the world. Once this realization set in, my adrenaline levels moderated, and automatically, my final emotion became less anxious.

To Summarize

1. Emotion is the third and final stage of a situational response.

2. Do not blame yourself if you cannot control the initial response to a situation, as it is often beyond our control. For example, feeling angry when betrayed or sad upon failing an exam is completely normal.

3. We struggle to control our emotions because we often skip stage II.

4. The key is to carefully assess our "judgment" (Stage II), ensuring that our “final emotion” (Stage III) is not merely a reaction but a reasoned response.

Weekly Health Hack - My Pre-Workout Meal Rule

By now, you may have noticed that a common diet tip is to reduce carbohydrate intake and focus more on getting adequate amounts of protein. In case you missed it, I also outlined what a balanced plate should look like in one of my previous health hacks.

However, the truth is that carbohydrates are a vital source of quick energy for the body. Therefore, I do consume them, but only when my body needs them the most.

The Rule

So, if my current body weight is 80 kg, I aim to consume at least 80 grams of carbohydrates before my workout. I adopted this approach while trying to wean off caffeine, as I noticed a drop in my energy levels during workouts. Implementing this rule has significantly boosted my energy during exercise.

A few things to note:

• This doesn't mean you can't have a good workout without following this rule, but it is a strategy that has enhanced my energy levels during workouts.

• If you decide to follow this rule, ensure that your other meals are higher in protein and healthy fats to maintain a balanced diet.

Weekly Non-Stereotypical Song Recommendation

Thank You for Reading!

If you've enjoyed reading this, please subscribe and share with friends who might, too. See you all next week!

I'd love to hear from you — thoughts, health tips, song recommendations, or anything at all.

Leave a comment

Reach out to me!

~ Instagram

~ LinkedIn

~ Email: kanavghai130@gmail.com