Latest news with #AnkurBindal
Forbes
23-06-2025
- Health
- Forbes
Clearing The Clutter Is Not Just For Your Desk
Ankur Bindal, MD, MPH, FAPA, FAASM, is a board-certified psychiatrist and the CEO, Founder and President of KAB Medical Group Inc. We've all heard the advice to tidy up our workspaces for better focus and productivity. There's truth to that, but as a psychiatrist and a physician, I can confidently say that the real game-changer I've seen is clearing the mental clutter. A clean space can boost efficiency and productivity, but even the most pristine workspace can feel like chaos if your mind feels overwhelmed with never-ending to-do lists. If you're feeling this way, you aren't alone. In fact, an increasing number of adults are feeling more anxious. Data from the American Psychiatric Association showed that 43% of American adults said they were feeling more anxious than the year before, an increase from 37% in 2023. While mental clarity won't address all the root causes of stress and anxiety at work, it can certainly create space for a healthier worldview and a more productive workday. Follow these evidence-based strategies to clear the clutter upstairs for a better work and home life. 1. Start with self-reflection. Before we can clear anything, we need to understand what's taking up space in the mind. I recommend carving out a few quiet moments each day to check in with yourself, even if it's just five minutes during your morning commute. Ask: • What's weighing on me right now? • What do I need to feel more at ease or in control? • What am I carrying that isn't mine to hold? You'd be surprised how often we internalize stressors like unrealistic expectations or other people's business priorities without realizing it. Reflecting on your needs helps you recognize what's truly important and what you can let go. For example, if you're panicking about a presentation that's due tomorrow, taking the time to zoom out on that concern may help you realize you have plenty of time to do your work and that it isn't worth agonizing over. 2. Set mental boundaries. Just as you'd draw a line between your desk and someone else's, you should define your mental and emotional limits. This might mean: • Not checking work emails after hours. • Saying 'no' to a project when your plate is already full. • Letting go of the guilt when you take a well-deserved break. Boundaries help filter out unnecessary noise and preserve your energy for what truly matters. They also protect you from burnout, which I've seen far too often in professionals who struggle to set healthy boundaries. 3. Simplify your inputs. We live in a world of nonstop notifications and constant connectivity, at work and at home. While technology can be a blessing, it can also be mentally draining. Mental clutter often comes from overstimulation, so simplifying what you allow in can make room for clarity and calm. Reduce the amount of information overwhelming your brain by: • Turning off nonessential alerts. • Limiting your time on social media, especially when you're already stressed. • Creating "no-input" zones in your day. These are times when you don't consume news, text messages or email updates. 4. Declutter through action. Sometimes, the best way to clear your mind is to tackle the nagging task you've been avoiding. I call these 'mental mess-makers.' They hang out in the background, quietly draining your focus and energy. Checking even one item off your list can restore a sense of control. Whether it's responding to one email or making that phone call you've put off all week, completing a task can feel like lifting a weight off your shoulders. 5. Make space for stillness. Even high achievers need moments of stillness. In fact, high achievers especially need mental breathing room without extra noise. Stillness looks different for everyone. Fortunately, it doesn't mean you need to go on a seven-day silent retreat. In everyday life, stillness might look like: • A quiet cup of coffee in the morning with no distractions. • A brief walk outside the office without your phone. • A five-minute breathing exercise at your desk. You don't need an hour-long meditation to find peace, though I'm a big fan of those, too. Just a few moments of intentional quiet can reset your nervous system and create space for clearer thinking. Find clarity, mindfully. Clearing your desk may help you find that report you've been looking for, but you may need more to help you think more clearly. In my experience, actively simplifying your mind can help you live and work better. When your mind is clutter-free, you may be more present, thoughtful and resilient. Instead of starting your day organizing paperclips, pause and clear the mental clutter first. You may find that it can help you make better decisions and engage with others more mindfully. Forbes Business Council is the foremost growth and networking organization for business owners and leaders. Do I qualify?
Forbes
12-05-2025
- Health
- Forbes
Sleep Smarter, Lead Stronger: Six Habits For A Restful Night
Ankur Bindal, MD, MPH, FAPA, FAASM, is a board-certified psychiatrist and the CEO, Founder and President of KAB Medical Group Inc. As a psychiatrist and sleep medicine practitioner, I've witnessed firsthand the profound impact of good sleep on an entrepreneur's overall well-being. Sleep is more than just a time to rest—it's a foundational pillar of health that supports nearly every aspect of our physical and mental functioning. High-achieving individuals (i.e., business leaders) often downplay the importance of sleep, but in reality, it's one of the most critical foundations of sustained performance and well-being. "I'll sleep when I'm dead," is a popular mantra with chronically overscheduled professionals. But we can't go our entire lives without real, restful sleep. Unfortunately for people with busy schedules, your brain needs good sleep, and it needs it ASAP. When we get the proper amount of sleep, our bodies and minds perform at their best. Sleep supports brain health by enhancing cognition in critical areas like learning, concentration, and memory consolidation. This occurs thanks to hippocampal plasticity, which allows our brains to adapt and grow. Beyond cognitive benefits, sleep is crucial for immune system function, enabling the production of essential immune cells that help ward off infections. If you're constantly operating on empty, you're not performing at your best, no matter how many hours you're logging. Reframing rest as a strategic advantage rather than a weakness can help shift the guilt into empowerment. Despite knowing the importance of sleep, many of us struggle to get enough of it—or the right quality. The good news is that small, intentional changes can make a big difference in sleep quality. Let's walk through six daily habits that can transform your nights and supercharge your days. We need routine. It's important to maintain a sleep schedule (incuding weekends), which helps synchronize your body's natural circadian rhythm for optimal functioning. Over time, this consistency makes falling asleep and waking up feel almost effortless. Note, it's okay to sleep in every now and then, especially if you pulled a late night, but you should wake at a consistent hour most of the time. For founders with erratic hours, it's also helpful to build in a 20- to 30-minute nap window during the day when nighttime sleep falls short. A calming pre-sleep ritual tells your brain it's time to wind down. This could include reading a book, meditating, practicing gentle yoga, or taking a warm bath. Find what works for you and make it a nightly habit. If you have trouble remembering to start your bedtime routine, set an alarm on your phone. Again, try to do this routine every day. That will train your body to realize it's time to rest, not doomscroll on Instagram. For business professionals, I also recommend journaling so that you can get all your thoughts and to-do list out there as a brain dump, so you're not ruminating on outstanding items during bedtime. Exposure to natural light during the day supports your body's circadian rhythm, making you more alert during the day and sleepy at night. Modern life makes it challenging to get enough natural light, but even 15 minutes a day can work wonders for your sleep hygiene. Try going on a brief walk during your lunch hour, opening the blinds in your office during the workday or sitting outside for a few minutes when you're home. On the other hand, limit exposure to bright screens at least an hour before bed. Blue light can interfere with melatonin production. Some people swear by blue-blocking glasses for this, but I recommend my patients decompress with non-digital entertainment. Our phones are incredibly stimulating, and even if you manage to block the blue light, they can keep you up. I encourage you to opt for a book, a crossword puzzle or another low-stakes hobby before winding down. Caffeine and alcohol both affect sleep quality. While caffeine is best avoided in the afternoon, alcohol—though it might make you feel drowsy—can disrupt your sleep cycle. I recommend you consume no more than 400 milligrams of caffeine daily (about two cups of coffee), and drink them earlier in the day so the caffeine will exit your system by bedtime. Limit alcohol to no more than two drinks daily. Regular exercise can enhance your sleep quality, but timing is key. Aim to exercise earlier in the day or at least two to three hours before bedtime to give your body ample time to cool down. I recommend that during the day, you set an alarm at your desk. Some smartwatches have these options too, where it'll remind you to get up and go for a walk and get some movement in your body. You can walk around the office building or find a task that involves walking and movement. Even short bursts of exercise make a difference in your well-being and mindset. Your bedroom should be a sleep sanctuary. Keep it cool, dark and quiet. Invest in a comfortable mattress and pillows, and consider blackout curtains or white noise machines if needed. When we prioritize sleep, we're investing in our health, relationships and productivity. Quality sleep sharpens your decision-making, improves emotional intelligence and gives you the stamina to lead with clarity and confidence. As someone who has worked with countless professionals on optimizing their sleep, I can tell you this: small changes yield big returns. Start with one habit tonight. Set a non-negotiable bedtime or disconnect from screens an hour before sleep. These simple shifts may seem minor, but over time, they create a powerful foundation for sustainable success, both in business and in life. The information provided here is not intended as medical advice, diagnosis, or treatment. You should consult with a qualified healthcare provider for advice concerning your specific situation. Forbes Business Council is the foremost growth and networking organization for business owners and leaders. Do I qualify?
Forbes
04-04-2025
- Health
- Forbes
Maximize Mental Clarity: Simple Steps To Sharpen Focus And Brain Power
Ankur Bindal, MD, MPH, FAPA, FAASM, is a board-certified psychiatrist and the CEO, Founder and President of KAB Medical Group Inc. My patients often say they feel spaced out and unfocused. While there can be other medical issues going on, as a psychiatrist and sleep medicine practitioner, I know just how much lifestyle choices can affect the mind. Whether it's mental clarity or emotional regulation, there are simple, science-backed habits business leaders and other professionals can incorporate into their daily lives to boost brain power. If you've ruled out other causes, a few small changes to your routine could significantly improve your brain power. Let's walk through a few practical strategies for clearing the mental clutter, leaving you refreshed and ready to tackle the workday. One of the key areas to focus on is your pre-sleep routine. After all, quality sleep is the foundation of mental clarity. When we sleep well, our brains are better equipped to handle challenges, process information and stay focused throughout the day. However, achieving that level of rest often requires intentional habits before bedtime. Developing a nightly ritual creates a positive association with sleep. This is a cornerstone of what we call 'sleep hygiene.' Everyone is different, but a few strategies include: • Technology-free time: Turn off screens an hour before bed to reduce blue light exposure and mental stimulation. Switch to less stimulating activities without screens, like reading or taking a bath. • Gentle activities: You can read, listen to calming music or engage in mindfulness exercises like meditation or breathwork. • Stretching: Gentle stretching can release tension and relax your body, signaling that it's time to wind down. • White noise: For those who struggle with intrusive thoughts or external noise, white noise can help create a calming environment. Some people buy a white noise machine, but there are many YouTube videos and white noise apps to choose from. These small changes can de-stimulate the mind and promote the natural onset of sleepiness. What you consume—and when—matters. Avoid heavy meals or alcohol within two to three hours of sleep so your body can digest and wind down. Nutrition is complex, but for most people, eating more whole foods (especially fruits and vegetables) can help you feel better. Additionally, planning your meals to include balanced, nutritious lunches and snacks can help sustain your energy and focus throughout the workday. Avoiding overly processed or heavy meals helps prevent the mid-day crash, keeping you sharp and productive. Regular exercise enhances mental clarity and supports sleep, but for many people, it's best done earlier in the day or at least three hours before bedtime. If you have trouble winding down after working out, try exercising in the morning instead of the evening. Journaling is one of my favorite tools for improving mental focus and reducing stress. Writing down your thoughts creates a safe mental space for processing emotions, identifying patterns and gaining perspective on your day. When you journal, you're essentially clearing your mental 'desktop,' slowing down repetitive thoughts and freeing up your mind for the day ahead. Whether you jot down a gratitude list, record your worries or map out tomorrow's goals, this practice fosters self-awareness and promotes relaxation. Some people like to journal on their smartphones. That's fine, but the physical practice of putting pen to paper is part of the meditative experience of journaling. Try both approaches to see which one you like best. Practicing mindfulness or meditating, even for five minutes, can do wonders for mental clarity. These activities help you stay present, reduce mental noise and improve your focus over time. Pairing mindfulness with your pre-sleep routine can be particularly effective in calming an overactive mind, although meditating first thing in the morning is helpful, too. Like any skill, mental clarity improves with practice. Developing consistent routines for sleep, mindfulness and journaling not only boosts your focus but also creates a sense of stability and control in your daily life. I've found that the more regularly you engage in these activities, the more your brain will reward you with sharper focus and improved cognitive performance. If you struggle to stick with new habits, set alarms on your phone or enlist the help of an accountability buddy. Make it as easy as possible to implement these habits. For example, most phones have a sleep mode that dims the screen at a specific time. I've found that most business owners benefit by scheduling these practices into their work calendar and prioritizing it as a work meeting time block. Blocking off time for mindfulness, journaling or even a pre-sleep routine ensures these habits become a non-negotiable part of the day. Just like any critical business task, protecting this time can lead to better focus, decision-making and long-term success. Maximizing your mental clarity doesn't require overhauling your life—just a few intentional tweaks to your daily habits. A consistent pre-sleep routine, mindful journaling, and thoughtfully timing meals and exercise clears the mental clutter and allows professionals to approach each day with renewed energy and focus. By integrating these small but impactful strategies, you may find yourself better equipped to handle work and life's demands with a sharp mind and a calm, focused demeanor. The information provided here is not intended as medical advice, diagnosis, or treatment. You should consult with a qualified healthcare provider for advice concerning your specific situation. Forbes Business Council is the foremost growth and networking organization for business owners and leaders. Do I qualify?
