What time do you rise and shine?
7:30 to 8:00am
What is your morning routine?
On waking up: 8am-8:30am
Intranasal laser therapy: Targeted laser therapy to support immunity, enhance frontal lobe function, and reduce blood viscosity. (30 mins)
Meditation Routine: Specific breathwork to improve nitric oxide, increase CO2, all to improve mitochondrial function (powerhouse of cells), and balance heart rate variability. (15 mins) done together. Prepares the brain and nervous system for resilience and work.
8:30am-10:45am: Wash up followed by Breakfast: Targeted protein smoothie with fruits and nuts together with customised supplements.
Do you have any non-negotiables that must get done in the morning?
Meditation Exercise. Sets up the whole day.
How do you prioritise your day?
• Patient appointments
• I check my daily calendar to see if there are special projects or schedules I must meet
• Do admin/emails/design marketing with team/write blogs, academic reports, etc.
• Zoom calls with business partners, or teaching students on programmes/Live meetings with new associates or potential business partners. Normally after dinner.
• Ensure I clock up 8,000 steps at least
Do you have a Task List? How do you use it, or what do you use instead?
I have the year broken up into chunks of projects and timeframes with different projects scheduled in. Slack time built in for when projects are not running on schedule because of partners or associates not following through.
Do you schedule breaks during the day?
11:30-11:45: 15 mins Brain training with Sens.Ai equipment
1-2pm: Lunch with wife. Normally meat and salad
3:30-3:45pm: Exercise/combat routine
6:30-7:30pm: Dinner with wife
What does the end of your day look like?
8:30-9:30pm: Go home, wash up, wind down.
9:30-10:30pm: Work on new projects, write books, or design academic courses
10:30-10:35pm: Wind down. Do a Combat TaiChi slowly in the dark to train the brain under different lighting. Then go to sleep.
How do you plan tomorrow and beyond?
I have a 1-year, 3-year, and 5-year plan. It’s written down, and different parts are documented.
There is a Plan A, B, and C for each stage. The focus is to hope for the best but plan for the worst. Plan A is the most optimistic, and Plan C is when everything falls apart. Year 1 is the most detailed, and Year 5 has a broad framework. I have a four-week scheduling list that I update. There are records of all meetings and to-do lists that are consolidated every three days.
What is your favourite break from work?
The Exercise/combat routine. Helps me unwind and review the day and life as I work out.
In terms of your productivity, what do you wish you had known earlier?
https://www.amazon.sg/Life-Design-Mastering-Energy-Leverage/dp/1543404561
Life by Design – Mastering Energy, Money, and Leverage in 9 Simple Steps by Sundardas D Annamalay
When I was preparing to write this book, I assessed the financial efficiency of my day. I wrote down what I actually did for every 30 minutes for 3 days of work and calculated the ROI per hour. I realised that I was actually spending unproductive time on admin and onboarding clients that could be delegated or automated. I subsequently reconfigured my working style and gained almost 1,000 hours from these changes. I wish I had done this earlier.
Are you happy with your routine? What do you feel you should change?
After nearly 15 years of research and testing, my day is as efficient as I can make it.
What are your top 3 digital tools/apps you use most throughout the day?
I use RingConn, a smart ring to monitor my state to ensure I am in the right gear. A changing variety of apps I am testing for videos and audios for client engagement. Zoom for all my online meetings.
Shameless plug for your business:
If you are planning to succeed in your life and business, you have to make sure that you are physically and mentally fit and resilient enough to do so. My top 5% clients, who are socially significant individuals (CEOs, Entrepreneurs, Family Offices), see me to ensure that they are physically, emotionally, and mentally resilient enough to do so. We have a proprietary mind-body system (software and hardware) to assess their status, suggest and implement solutions when required, and ensure optimum performance. This includes nutrition and diet, special technology, and coaching programmes. https://www.sundardasnaturopathy.com/
How can people connect with you?
admin@naturaltherapies.com (for clinical and coaching services)
Tel: +6563236652
Social Media Links?
• http://www.facebook.com/sundardas.annamalay
• http://www.facebook.com/drsundardas
• http://linkedin.com/in/drsundardasannamalay
• https://twitter.com/DrSundardasa
• https://instagram.com/drsundardas/
• https://www.pinterest.com/drsundardasdann
• http://yourlifebydesignpodcast.com/podcast/
• www.drsundardas.com