Mr Ten's Gym

 

Mr Ten's Gym

My mantra of daily Successes and Happiness

Prabodh Sirur

14 July 2025

sirurp@gmail.com 

+91 9945694937

"What is 'Mr Ten's Gym' (and why might it change your daily happiness)?"

Many friends, intrigued by 'Mr Ten's Gym' on my profile, have often asked: "What is this strangely named gym of yours?"

Their queries nudged me to share the story behind my approach to well-being.

Will start sharing them, one post a day from 14 July.

The trigger about Mr Ten’s Gym blueprint -

In my late 30s, I found myself wrestling with life’s big four: Why am I here? What’s my purpose? What does success look like? Am I even happy?

My inquiry began in the early 1990s.

The first thing I did was skip the first two questions – 'What is the meaning of life?' and 'What is my purpose?'. After all, if mankind hasn't figured those out in 3,000 years, who am I to try? 😄 My focus narrowed to success and happiness.

After two decades of study and thinking, I found my mantra: Success and happiness aren't elusive giants. We can generate them every day, whenever we want, in as many doses as we wish!

This led me to create a system I call '10-Minute Victories.' It's the core blueprint I utilize at Mr Ten's Gym, designed to make success and happiness truly tangible.

Have you ever asked yourself these questions? ((Paul Gauguin did — and painted a masterpiece in response ❤ ️. You can see it in the background image on my profile.)

And did you find your Mantra? Keen to know.

Let’s explore together — tomorrow I’ll share how ‘10-Minute Victories’ changed everything for me.

#MrTensGym #WellbeingJourney #SuccessHabits #NewBeginnings

Why Mr Ten’s Gym? - Part 2 - The root of the problem & The power of micro-wins

Following up on my last post about 'Mr Ten's Gym', why is this simple system so essential for our common struggles?

Many of us grapple with challenges that make success and happiness feel out of reach:

🔸 Overwhelm – Big goals paralyze us

🔸 Lack of focus – Our attention fragments; we finish little

🔸 "All or Nothing" trap – We avoid small, vital steps

🔸 Motivation burnout – Enthusiasm fades without visible progress

🔸 Neglecting well-being – Daily demands push self-care aside

This is where '10-Minute Victories' steps in. It powerfully counters these challenges, rooted in established principles of human behavior and well-being.

The blueprint distills insights from some good research. It connects concepts from James Clear's Atomic Habits, findings on 10-minute attention spans (Hartley & Davies), Robin Sharma's The 5 AM Club, the brain's reward system (Olds & Milner), and so on.

It’s not about doing more. It’s about doing tasks (some very boring 😅) with more joy, more clarity, and more intention.

It's about making 'well-being' tangible and consistent, transforming your routine into achievable goals that fuel mind and spirit, one small, celebrated win at a time.

Tomorrow, I’ll walk you through exactly how I do it. You’ll see how easy it is to create your own joy blueprint — one 10-minute victory at a time.

"I generate happiness chemicals at least ten times a day! 😄" — this would be your response pretty soon when someone asks you, "What do you do?" 🏆

#MrTensGym #HappinessChemicals

Mr Ten’s Gym - Part 3 - Personal story - Taming the Newspaper Beast

In my last post, we explored the common struggles that keep us from consistent success and happiness — and how '10-Minute Victories' counter them.

But how do you actually apply this idea?

Let me share a personal story about how I reclaim my mornings from an unexpected trap: the newspaper.

Like many of us, I start reading with good intentions…only to lose an hour in fascinating, forgettable stories. And when I am done — I’d feel vaguely unproductive.

My solution? The 10-minute timer. The moment I pick up the paper, I set the timer.

Now I skim with purpose — I look for headlines, not rabbit holes. Leaving out the minor details is not a life-or-death situation for me. 😀

And when the timer rings, I stop. The task is complete. This mental reframing is really helpful.

🎉 Victory lap: I stretch and do a few push-ups. Not as punishment. But as celebration.

It tells my brain: “You focused. You finished. You did great.”

That’s what Mr Ten’s Gym is about.

Some people don’t need to go through the full course. They are quick to pick up the essence fast. If you are one of them, please share your insights (what are some time wasting events/ tasks for you?).

I shall be happy to note your name in my ‘quick learners’ database’.🧠

I will share one more story from my personal life tomorrow.

#MrTensGym #WellbeingJourney #SuccessHabits #NewBeginnings #HappinessChemicals

Mr Ten’s Gym - 4 Personal story - Morning tea, lasting love

Following our last discussion on applying '10-Minute Victories', let's explore how this framework extends beyond personal productivity to enrich relationships and deepen daily gratitude.

One simple ritual has shaped my mornings after joining Mr Ten’s Gym - making bed tea for my better half.

It may look like a chore — but to me, it’s a quiet act of gratitude for 42 years of companionship.

I set a timer for ten minutes for this task. While the tea brews, I don't just stand idly by. I use those precious minutes efficiently, looking around the kitchen to clean the tabletop, collect stray spoons and glasses that need washing, or straighten up other small items. It's surprising how many little things can be tidied up in just a few minutes.

Once the timer signals the tea is ready, and my "task of gratitude" is complete, I gently stretch as my 1-minute ‘victory lap’ — a way to celebrate not just the task, but the quiet gratitude behind it.

It's a beautiful way to start the day, reinforcing love and connection through simple, consistent action.

What’s one task you’ve always meant to do — but haven’t (For me it was folding the washed clothes and putting them in the wardrobe 😆)? Could it become your first 10-minute victory?

I will share one more story from my personal life tomorrow.

#MrTensGym #WellbeingJourney #SuccessHabits #NewBeginnings #HappinessChemicals

Mr Ten’s Gym - 5 Personal story - Embracing the alarm: My 10-minute gateway to a great day

Yesterday, I shared how '10-Minute Victories' enriches relationships. Today, let's look at how this blueprint helps me master my mornings and set a powerful tone for the entire day.

The morning alarm used to be my enemy. Like many, I yearned to be an early riser, inspired by gurus preaching a 5 AM start. Yet, that jarring sound always made me grope for the mobile, desperate to silence it.

My "new self" transformed this battle. Now, getting up by 4:40 AM is non-negotiable. The moment the alarm sounds, I hit snooze, not to avoid the day, but to claim the next ten minutes as my personal launchpad.

Scientists say the brain's theta wave state — common during that dreamy, semi-awake moment — helps the mind make unexpected connections and spark creativity. (Think of it as nature’s built-in brainstorming zone.)

I lie there, excitedly envisioning all the wonderful things for a great day. I even mentally thank my mobile phone for these invaluable ten minutes of preparation.

My first "victory lap" is a quick yoga pose, a minute-long celebration of successfully claiming my morning and setting a positive tone. This small win, right at the start, builds powerful momentum for everything that follows.

How do you currently approach your mornings? Would my snooze button story help you transform your wake-up routine? Do you have some innovative tips for me? Would love to know.

Happy to share one more story tomorrow.

#MrTensGym #WellbeingJourney #SuccessHabits #NewBeginnings #HappinessChemicals

Mr Ten’s Gym - 6 Personal story - Sharpening the mind: Daily doses of deliberate learning

Today, we delve into how '10-minute victory' supports me in my intellectual well-being, even in retirement.

I love to spend time on some intellectual and occupational well-being activities.

I'm fortunate to have an hour dedicated to study each day, and I've found immense benefit in breaking this hour down into four distinct ‘10-minute victory’ segments, each for a different area of learning.

One of my favorite practices comes from Edward de Bono’s DATT (Deliberate Attention Thinking Tools).

Rather than trying to master all tools at once, I dedicate ten focused minutes each day to practicing just one specific tool. This focused burst ensures I engage deeply with the concept without feeling overwhelmed. It keeps the learning fresh and integrated into my daily routine.

Once my ten minutes are up, I immediately perform one of my 1-minute celebratory exercises. This simple act acknowledges the successful engagement of my mind, reinforcing the positive habit of continuous learning and intellectual growth.

It's a powerful way to keep my mind sharp and engaged, one small, deliberate step at a time.

What's a specific area you'd like to learn or a skill you'd like to sharpen with a 10-minute daily focus? You could pick up a few management tools to practice.

I have shared a set of 30 management tools in my previous linkedin posts. DM me if you want the full set.

#MrTensGym #WellbeingJourney #SuccessHabits #NewBeginnings #HappinessChemicals

Mr Ten’s Gym - 7 Personal story - The night shift of the heart: My 10-minute ritual for connection

As I near the end of sharing my personal stories, let me tell you how ‘10-Minute Victories’ technique helps me nurture emotional and social well-being — especially at the close of each day.

My evening ritual begins with dedicating ten minutes to meditation. I recently discovered a beautiful technique from Sharon Salzberg, a renowned Buddhist meditation teacher. I tweaked it a bit to suit my needs.

I pick one close friend or family member. As I meditate, I silently wish them well. Afterward, I send them a message letting them know they were in my thoughts.

The responses I get — often surprised, sometimes deeply moved — have filled my heart on more days than I can count.

This act of connection, initiated by a small, focused effort, yields immense emotional dividends for me.

As a final act of celebration for successfully nurturing these vital connections, I perform a 1-minute Pranayama (breathing exercise). It's a serene way to acknowledge the successful completion of a task that fills my heart and strengthens my bonds.

How do you nurture your relationships or wind down your day? Could a '10-Minute Victory' enhance your evening routine? Share your thoughts, make my day!

Tomorrow, we shift gears.

From stories to action: I’ll walk you through how to build your very own ‘10-Minute Victories’ blueprint.

#MrTensGym #WellbeingJourney #SuccessHabits #HappinessChemicals

Mr Ten’s Gym - 8 Blueprint begins: Craft your well-being wish-list

We’ve explored the stories. Now it’s your turn.

Let’s turn inspiration into action — and begin building a life of well-being, one joyful step at a time.

The first crucial step is to craft your well-being wish-list (the ten-minute slices of tasks).

This isn't a chore list. It's about envisioning what truly brings you joy and growth across all facets of your life, then identifying small, meaningful actions to achieve it.

💡Draw from well-being thinkers like Martin Seligman, Halbert Dunn, or Maslow.

Then, make it personal. Explore all 8 dimensions of well-being and add one or two simple actions under each:

• Emotional: Journal for 10 mins, practice gratitude, listen to uplifting music
• Physical: Take a 10-minute walk, stretch, mindfully drink water
• Occupational: Clear your workspace, practice management tools, learn key stats about your industry
• Social: Call a family member (with a timer on for ten minutes 😁), practice a great joke, write a quick thank-you note
• Spiritual: Meditate briefly, practice mindful breathing, spend 10 minutes in nature
• Intellectual: Read a non-fiction chapter, learn 5 new words, watch a short educational video
• Environmental: Tidy a small home area, water plants, sort recycling
• Financial: Read balance sheet analysis of a company, study India's budget, learn an investment concept
• Intimacy: Share a tender gesture, engage in mindful self-care, connect meaningfully with your partner, pick up some home chores (this one is for the lazy men 😜 )

✨ Tip: Pick the small acts you've been postponing — they often hold the biggest potential.

This becomes your personal blueprint for daily happiness — and a treasure map for your own version of success.

What's one area of well-being you're excited to add to your 'wish list' today? Would love to know.

Tomorrow we'll dive into how to choose your first '10-Minute Victories' and schedule them for success. Stay tuned!

#MrTensGym #WellbeingJourney #SuccessHabits #NewBeginnings #HappinessChemicals

Mr Ten’s Gym - 9 Action steps continued: Design your victory laps. Schedule your wins

Yesterday, we built your Well-being wish-List.

Today, let’s complete your blueprint for daily triumphs.

✅ Step 2: Design Your “Victory Lap” (the one-minute celebrations)

Every completion of ten-minute task deserves a one-minute celebration. It’s not just a reward — it’s a brain-hack that builds momentum.

🎯 Make it joyful and distinct from the task.

Try mixing from these:

Physical: A stretch, 3 push-ups, a dance move, fist-pump, short walk, a yoga pose

Mental/Creative: Recite a quote, hum a tune, do a brushstroke or quick doodle

Sensory: Deep breath, enjoy a scent, nibble chocolate, splash water on your face

Make it your signature victory move.

📅 Step 3: Schedule Your Wins

Planning is good. Scheduling is better.

Start by placing 2–3 "10-minute victories" into your real calendar.

Look for natural gaps — after a meal, post-work, before bed.

Small. Consistent. Doable.

What will your next “Victory Lap” (the one-minute celebrations) look like? A sketch? A stretch? A song?

Share it — I’d love to know!

Tomorrow: how to stay on track, even with life’s detours.

#MrTensGym #WellbeingJourney #SuccessHabits #HappinessChemicals

Mr Ten’s Gym - 10 Actionable steps 4 and 5: Embrace consistency & Embrace imperfection

Step 4: Embrace consistency - One dot at a time

The power of '10-Minute Victories' lies not in doing more, but in doing them often.

Even on busy days, aim for at least one micro-win. 

Let me share a powerful tool that I use. I track my celebrations on graph paper. One dot for one celebration. This visual proof of progress keeps me going. It's simple. It's addictive. It's joyful.

Step 5: Embrace imperfection

You'll miss days, and that's okay. Forgive yourself and simply pick up where you left off. Every single '10-minute victory' is progress.

Ready to transform your life, one small victory at a time?

The following words are my gift to you. These are the essence of my 20 years of thinking.

• It doesn’t matter that I live on a tiny speck of a planet in this vast universe.
• It doesn’t matter that I am just one among millions of species on Earth.
• It doesn’t matter what happened to me in the past, or what will happen in the future.
• What matters… is that I choose to be happy and successful now.
• What matters… is that I remain conscious of the minutes passing by.
• What is success?
• It is what I choose to do in the next ten minutes — and whether I do it.
• What is happiness?
• It is the dot I draw on my graph paper, after I celebrate that success.

Wishing you a life full of joyful victories — and pages filled with happy, meaningful dots.

#MrTensGym #WellbeingJourney #SuccessHabits #HappinessChemicals