A daily routine that will help you keep up with everything and stay healthy

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Plan for the day, from 6 am to 10 pm, to enjoy life without sacrificing efficiency.

Don't be discouraged if you don't manage to follow the entire schedule at first. Over time, these things will turn into habits, which will no longer be so easy to get rid of.

6:00. Wake up

Wake up and sing! If possible, immediately plunge into the rays of sunlight.

6:15. Think good

Think about a couple of things in your life - no matter how significant - that you are grateful for. You will be surprised at how quickly your anxiety about the day ahead will go away.

6:30. Start moving

Do some simple exercises to get your blood moving. Then recharge with a protein shake, oatmeal, Greek yogurt, or eggs, especially hard-boiled ones, until lunchtime.

8:00. Get out of the house

When you get to work, you can listen to a podcast or audiobook. It is better to choose something unfamiliar - this will help to learn new and keep the mind fresh.

If you can't fully enjoy listening on the road, do something useful. For example, think about your to-do list for the day, or rehearse an upcoming presentation to yourself.

9:00. Get started

Organize your work process so as not to overload yourself and not waste the positive energy generated in the morning. Once you've got your to-do list ready, turn off your phone, sign out of mail and social media, and get to work. As a last resort, try turning on Do Not Disturb every 90 minutes.

12:00. Restore energy

Use lunch time to restore not only your body, but also your mind. Go back to what you listened to or read in the morning, or try meditating a little. If you are an extrovert, then chat with colleagues - this way you will fill yourself even more with energy.

If you have to eat lunch at the computer while working at the same time, then at least the food will be healthy. This can be a fresh vegetable salad, a lean meat roll, or just a peanut butter sandwich on whole wheat bread.

15:00. Take a rest

The afternoon decline in productivity has not been canceled, but there is no reason to surrender to it entirely. Instead of eating something sweet or drinking an energy drink, take a break and walk a little - at least near the office.

If the craving for something to eat is irresistible, then give preference to complex carbohydrates and lean proteins. The former help to release energy, the latter make you more alert. Whole grain crackers with cheese, dried or fresh fruit, raw vegetables with hummus, or a nut mix are great options.

18:00. Go home

The working day is over, so leave work at work. It's time to relax. If you don't like morning exercise, then it's time to go to the gym or go for a long walk with the dog. Alternatively, go somewhere where you can chat with people. Any activity that helps you forget about work will do.

19:00. Have dinner

It is best to eat at least three hours before going to bed, otherwise the food will not have time to digest before bed. Avoid foods high in fat and carbohydrates. For example, salmon, whole grains, yoghurts, and bananas can help you sleep well.

You may feel sleepy after swallowing a huge slice of pizza or a triple cheeseburger. But a restless "food coma" will never replace healthy sleep for you. And, of course, try to avoid alcohol.

21:00. Relax

Meditation, a warm bath, a cup of herbal tea, or just a good book can help you relax before bed. Try not to watch TV at night and do not check work documents on your computer. The blue light that emanates from the screen disrupts circadian rhythms and prevents the brain from producing melatonin, a natural hormone that promotes good sleep. As a last resort, use a computer or smartphone function that reduces the amount of blue light to a minimum.

22:00. Go to bed

No matter how hard you try to protect yourself from daytime stress at night, it can still overtake you. Various little things help in the fight against it. Turn the LED alarm clock against the wall, and keep the bedroom cool (about 18 ° C) and dark (the lack of light also helps to produce melatonin). Don't worry about falling asleep as soon as possible - just breathe.

If sleep is still in one eye, turn on relaxing music or white noise, write something in your journal, or do a small and boring task that you constantly put off.