5 Top-Notch Protocols for Well-Being


You can install these protocols today for sustainable health. I encourage you to wire these five protocols in your daily life through endless practice. You know consistency is what moves the needle. It's not what you do once in a while, that’s going to prevent any chronic disease - its what you do day in day out. Vague plans lead to vague results. I invite you to carve out time during your day for self-care and add it on your calendar, block that hour. Let people know about your self-care hour. Keep running these protocols until they become a habit.

So here are my top 5 top-notch protocols for well-being:

#1. Start a Keystone habit – what is a keystone habit? Keystone habits trickle over to everything you do in life. So, an example of my keystone habit which my mentor, Robin Sharma, has taught me is 20/20/20. 20 Minutes of exercise, 20 minutes of meditation, 20 minutes of gratitude journaling. At 5 AM I run this protocol, and I have been doing it for over a year now. It is now deeply ingrained in my brain - I start each day with 20/20/20.

This keystone habit starts a chain reaction in your life and leads to a number of positive outcomes. If you want to be unstoppable and unbeatable in life...Start a keystone habit! Do this ritual for a total of 66 days. When you install a new habit it is difficult in the beginning, messy in the middle and BEAUTIFUL in the end.

#2. Write down a long term plan. By long term, I do not mean six months or a year. Envision the next 20 years. Where do you want to be in 2040?!! You can do this either on a vision board (cutting out pictures that attract you) or you can also start writing your core values and a personal mission statement. Make a timeline with a clear plan. Here are 5 core areas I recommend you focus on: Intimate Relationships, Stress/Resiliency, Spirituality, Nutrition, and your Fitness. I am reminded of a quote by Helen Keller, "There is nothing so unpardonable as to consent to a senseless, aimless and purposeless life.”

#3. Start Living Today. I know far too many people who are living for one magical day, they say things like, "I will start meditating when I have more time", or "When I retire" or "When I am on a holiday in Bali." I also see people waiting for a magical moment to get into world-class physical conditions or eat healthy food. Yet deep down...we know there will never be a better time to live our best life. If not today, then when? Today is all you have! Eating healthy by the way is a keystone habit. So is physical activity.

#4. Good Deeds. Marcus Aurelius said, "Life is short." Do not forget about the important things in your life, living for the people and doing good for them. Are you living a heart-centered life, or are you measuring your success with monetary gains?

One of the many ways I measure my success is by the impact I make on my patients’ life. I have made it my personal mission to deliver unexpected value.

#5. Personal responsibility. Nothing will change unless you change. Personal responsibility is required. You need to start investing yourself. Your views about the world are a direct mirror of who you are. You can change your life in a moment, however, you have to decide on THIS moment. THIS is when you will stop playing small, and face your fears right on! I know you want the best for your life, I know you want to change your health, live an extraordinary life full of vitality, start a fitness program.

I hope you found this clinical training session helpful. I encourage you to sign up for my Free Online Class Here: Path to Healing Class

To Your Health,

Kiran Grewal MD



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