Hi armaankumar.
If you haven't taken any official practice tests lately, I recommend taking one because those tests provide the most accurate indication of where you stand, and it would be good for you to be confident in your estimation of your current level.
Now, assuming that you are truly at around 690 with Q46 and V38, your verbal score is already at a level considered strong. So, probably your best way to increase your GMAT total score is to get stronger in quant.
To get stronger in quant, you can do two main things:
- strengthen your skills in weaker areas
- improve overall execution and accuracy
To strengthen your skills in weaker areas, first determine which areas to work on by considering your error logs, practice test performance, and reactions to seeing different types of quant questions.
The work on one topic at a time by
1. reviewing the relevant concepts and strategies
2. do practice questions involving that topic untimed until you achieve high accuracy
3. work on answering questions involving that topic faster until you're answering them at test pace.
Once you have strengthened your skills in one topic, move to the next topic, and do the same thing for that one.
Regarding improving overall execution and accuracy, see this post for some great tips on improving accuracy and reducing the number of careless mistakes you make.
Improving Your Accuracy on the GMAT