Wolf or dolphin: determine your chronotype to create the perfect daily routine

The Bears

These include 50–55% of all people. These are those who always strive to achieve the assigned task. Such people have normal sleep patterns, but they do not always get enough sleep.

Morning. 7: 00-11: 00

Wake up and stretch for 10 minutes to speed up blood flow.
Eat a light breakfast of some fruit, yogurt, and nuts. Drink about half a liter of water.
Spend about 15 minutes planning your day.
And only then drink coffee.

Peak performance. 11: 00-18: 00

Start with something that requires high concentration.
When the caffeine begins to wear off, get out into the fresh air and enjoy the sun. This will remind your body to stay active.
Have lunch around noon - you will give yourself a second boost for other important tasks.
Around 2:00 pm, the energy will start to slowly end, but you will still be in a good mood. It's time for meetings, active thought activity, and a protein-rich snack to help you make the most of the rest of your time at work.

After work. 18: 00-22: 00

It's time for a physical workout. Be prepared for things to be a little tricky at first.
Eat a light dinner - almost no carbs.
After dinner, it's time to chat with family and friends.

End of the day. 22: 00-23: 00

Turn off all electronic devices.
By 23:00 the lights should also be off. Bears can easily stay up late into the night, but this makes it difficult to wake up the next day.

Lions

Usually they wake up without an alarm clock, after dark. These are the ones who send out mail even before most people wake up. About 15% of the world's population belongs to lions.

Morning. 5: 30-10: 00

Lions easily wake up around 5:30 without an alarm.
Eat a high protein breakfast with no carbohydrates if possible.
Meditate. The meditation can last up to an hour before the others wake up.
If you want, you can set aside time for your workout. But later you still have the energy for it.
Have a coffee at 9 o'clock.

Peak performance. 10: 00-17: 00

Breakfast was three or four hours ago! Snack on something like a protein bar.
Immerse yourself in your work to get the most out of your most efficient watch. This could be morning meetings, calls, or a couple of important strategic tasks.
After that, do something easy: schedule an online meeting or discuss the project with a colleague over lunch.
At 13: 00-14: 30 you can do individual work or brainstorm.
After about 3:00 pm, switch to simpler tasks such as administrative tasks. Nothing to overwhelm you.

After work. 17: 00-21: 30

If you can, leave work early, by 4:30 pm or 5:00 pm. By the middle of the evening, your energy will decline.
It's time to do some physical exercises if you prefer to meditate in the morning. So you will get a boost of energy until the evening.
Keep a balance of protein, healthy fats, and carbohydrates during dinner.

End of the day. 21: 30-22: 30

You may have energy left over for family or friends, but don't overexert yourself.
Go to bed at 10:30 pm.

Wolves

15-20% of people are wolves. They hate the morning and when the alarm rings, they constantly press the Snooze button. They are late for work, and at 9 in the morning they are drinking their third cup of coffee. Such people resort to large doses of caffeine to suppress their "wolf essence".

Morning. 7: 30-12: 00

Set the alarm for about 7 hours, but after the call you can sleep for another 20-30 minutes. After that, get out of bed.
Stand by the window and drink about half a liter of water. Sunlight will help you wake up.
Put on your sneakers and go jogging or cycling (20-40 minutes). At a time like this, the best ideas can arise in your head.
It's too early to open mail and communicate with colleagues. First, make a list of tasks for the day.
At 11:00 you can have a coffee and spend a few more minutes in the sun.

Peak performance. 12: 00–20: 00

Do your routine work before lunch - that is, until about 1:00 pm.
By 2:00 pm, you're at the pinnacle of productivity. Move on to the big tasks on your list, or put together a team for a big brainstorming session.
At 5:00 pm, you should still be energized. Have a snack and keep working. Never mind that some of your colleagues have already gone home.

After work. 20: 00-23: 00

Minimize all cases. Around 19: 00–20: 00 you can devote time to training.
Have dinner at around 8:00 pm or even 9:00 pm.

End of the day. 23: 00–0: 00

Turn off your devices at 23:00. By midnight, not a single screen should be on, otherwise you risk not falling asleep on time

Dolphins

Restless people with irregular sleep patterns. Breus believes that one in ten people is a dolphin. “They often self-diagnose insomnia and send letters all night long,” he says.

Morning. 6: 00-10: 00

Out of bed, straight into your running shoes. Sweat a little and enjoy the sun.
Take a cool shower by 7:30 to avoid drowsy again.
Eat breakfast about eight hours: 50% carbohydrates, the same amount of protein. Refrain from coffee for now.
Think about the tasks for the day or make a list of them. Don't start chatting with coworkers before your first coffee break.

Peak performance. 10: 00-18: 00

Drink some coffee at 9:30 or 10:00 - half as strong as usual. You don't need a caffeine boost as much as you think.
From 10 o'clock to noon - the period of your maximum creative activity. Therefore, work on the most difficult and largest tasks.
After lunch, around 1 pm, you will begin to fall asleep. Get up from the table and go outside for at least 15 minutes to get some fresh air and absorb the energy of the sun.
By the evening, you will find yourself at the peak of attentiveness. Do things that require concentration until 6:00 pm.

After work. 18: 00-22: 00

Eat a banana and take a yoga class. If you choose a high-intensity workout, then you risk not falling asleep at night, and you do not need it.
Have dinner at 19:00 - during this time, chat with family or friends. For dolphins, evening meals are the perfect time to resolve conflicts and think about big ideas together.

End of the day. 22: 00–0: 00

Turn off your smartphone at 10:00 pm to get ready for bed. Don't watch TV. Instead, take a hot bath and relax.
If television is the best way to help you relax, limit your viewing to about an hour and a half.
Start falling asleep by midnight, but if it doesn't work at first, don't beat yourself up. Probably, soon the eyes will close by themselves.