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Vishal Gondal meditates, limits screen time & gets quality sleep to make the most of work-from-home

The GOQii boss urges people to address their mental and physical health at a time like this.

, ET Bureau|
Last Updated: Apr 02, 2020, 09.22 AM IST
​Vishal Gondal is using the work-from-home opportunity to achieve his fitness goals​
Vishal Gondal is using the work-from-home opportunity to achieve his fitness goals.
There are two ways to look at the lockdown: Either being stuck indoors can become an excuse to ignore your physical fitness, or you see it as an opportunity to set yourself some ambitious fitness goals. Vishal Gondal, founder, GOQii has chosen the latter.

He is using the time to work on his four-pack. And to get his family members to use fewer spoons through the day, now that washing the dishes is his responsibility.

“I work out twice a day. My first workout is with my trainer [who conducts it remotely], when I do weights for about 45 minutes. This is before lunch. Then around 4 pm, I get on the treadmill for about 45 minutes,” Gondal told ETPanache, as he shared details of how he structures his work from home days.

He has experience to fall back on. Early in March, before the lockdown, the company had a dry run to put in place systems if work from home became a necessity for the entire team.

Vishal Gondal
Vishal Gondal is using this time to work on his four-pack.

Gondal’s day begins with a meditation and affirmations session, before diving into work. Breaks are reserved for workouts and recreational reading and podcasts, which are mostly news-related.

His key message when entire teams work from home is to hyper-communicate. “When you are in office, you have the advantage of being able to read someone’s body language and tell a lot of things based on that. When everyone is working remotely, you can’t judge what frame of mind someone is in. So, we encourage our colleagues to hyper-communicate, share constantly how they are feeling and thinking. It’s important, especially at a time like this to address your mental health as well as physical health,” he said.

Gondal says he does at least two-three calls through the day to check in with his team and a final call at 5.30 pm daily with the entire management team.

“Meditate, practise pranayama [breathing exercises], limit your screen time before bed and get sufficient good quality sleep. These are simple hacks but will go a long way at a time like this,” Gondal said.

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