Drawing up a daily routine. Proper daily routine is the key to success and health. Best time to work

The daily routine is the organization and expedient distribution of human time resources, a kind of life schedule. The correct daily routine is the organization of a person’s personal time for the most optimal use of his labor potential. What is the daily routine for? What are its main components?

Daily routine: its main components

The daily routine is the basis of the normal functioning of the body. It is the correct alternation of work and rest, various types of activity that allows the body to fully restore strength in physical and psychological terms. The correct daily routine allows you to correctly distribute time resources for rest, work, nutrition, self-development, self-care.

There are external and internal factors that contribute to the development of a certain daily routine of a person.

The main internal factor contributing to the development of a certain human behavior are biorhythms.

Biorhythms are the fundamental processes of living nature, the regular activity of the organism, its systems, carried out at regular intervals. Biological rhythms are fixed at all levels of living matter: from the simplest biological reactions occurring at every moment in a cell to complex human behavioral reactions. All physiological processes occurring in the body are consistent with the general course of time. The main factor regulating the biorhythms of all living things is the Sun. The importance of biorhythms for a person was proved by the physiologist I.P. Pavlov, who argued that there is nothing more significant for a living organism than the rhythm and periodicity of physiological changes occurring in the body. Biological rhythms largely determine the daily routine of a person. It is on biorhythms that a person’s working capacity, the ability to assimilate information, and learn depends.

Building a daily routine that contradicts the natural biorhythms of a person will lead to increased fatigue, psychological stress, and a long period of disability.

An external factor that determines the daily routine of a person is his participation in the life of society: training and attending educational institutions (kindergartens, schools, higher educational institutions), work at the enterprise, which contributes to the development of a more or less permanent daily routine.

Mandatory components of the daily routine should be:

Labor is the physiological need of a person, the main condition for his existence in society, the expedient, conscious activity of the individual, aimed at meeting the needs of himself and society;
Rest is a necessary component of the daily routine, a way of spending time, the purpose of which is to restore physical strength and stabilize the psycho-emotional state in order to achieve a normal level of performance;
Meals - a sufficient interval of time during the period of employment, rest for a full meal;
Personal hygiene - a period of time for carrying out procedures to maintain and promote health;
Time for self-development and improvement is a period for other types of activity (reading, visiting the theater, communicating with people).

The daily routine of the child: how to organize the day for the child

Why is it important to teach a child to the correct daily routine? Children easily get used to a new daily routine due to the fact that a clear dynamic stereotype has not yet been developed in their minds - a form of human brain activity, the manifestation of which is a fixed order of actions performed. Violation of dynamic stereotypes leads to tension of the nerve elements of the cerebral cortex, which goes beyond their functional capabilities, resulting in a violation of higher nervous activity and the development of neurotic states.

The daily routine of a child is somewhat different from the daily routine of an adult. The daily routine for children is the basis of education, accustoming the child to the responsible use of temporary resources, self-discipline, development of character and willpower.

In the first 3 years of a child's life, the performance of his nervous system is constantly changing, which causes a change in the child's day regimen at different periods of his life. If the daily regimen is not followed, the following consequences may occur for the child:

Tearfulness, irritability of the child;
Instability of the psycho-emotional state;
Deviations in development;
Difficulties with accustoming the child to the routine of the kindergarten, school.

Each period in a child's life must be properly organized in terms of alternating activity and rest. Prolonged wakefulness and reduced sleep duration can negatively affect the activity of the child's nervous system, resulting in a violation of his behavior. There is no single correct daily routine that would suit every child. However, there are a number of rules, adhering to which parents will be able to properly organize such a day regimen for the child, which will contribute to his full physical and mental development.

Rules for the daily routine of the child:

Compliance with the exact time of getting up and going to bed, which contributes to the development of a reflex;
Compliance with the intervals between meals (meal time depends entirely on the periods of sleep and wakefulness of the child). However, the daily routine is arranged so that after feeding the child is awake and then sleeps, which helps to maintain the optimal state of the child at any stage of development;
The wakefulness of the child should include educational games, outdoor activities, communication with peers. Do not forget about the "free time" for the child, when he is not busy with other activities and can do what he is interested in himself.

The concept of the correct daily routine for each person

There is no single correct daily routine suitable for every person. Any daily regimen, both for a child and for an adult, is only a recommendation. The correct daily routine allows the most efficient use of human energy resources. When drawing up the daily routine, it is necessary to take into account biorhythms, periods of maximum human performance.

So, the correct mode of the day contributes to:

Maintaining the healthy functioning of the body;
Normalization of the psycho-emotional state;
Harmonious development of personality;
Education of punctuality;
High self-discipline and organization, both in work and during the rest period;
Significant reduction in fatigue;
Improving labor efficiency.

An analysis of your daily routine will help determine the causes of high fatigue, low productivity, absent-mindedness, and frequent depressive states. You should not adhere to the stereotypical daily routine if it contradicts the biological rhythms of a person.

The basis of the correct daily routine:

Normal sleep duration;
Compliance with the time of going to bed and daily awakening;
Compliance with the meal schedule.

Video from YouTube on the topic of the article:

Surely you had to communicate with strong, strong-willed, self-confident individuals who managed to fully realize themselves in various areas of public life. Such people are called successful.

What is their success? Are there more hours in their day? Or do they have fantastic luck, hard work and have the right contacts?

The role of these factors is difficult to overestimate. But there is one more point that allows them to stand out in the gray mass, and the name of it is the daily routine of a successful person.

Goals and plans

For some reason, there is an opinion that the work schedule of a successful person is scheduled literally in seconds, and the slightest deviation from the usual daily routine is tantamount to a fiasco.

Sleep, work, eating - everything is on schedule, and there is no time for family, sports and personal hobbies. It makes a certain sense, but this lifestyle looks pretty boring, doesn't it?

Plans for the day of successful people may not have anything similar. It all depends on the individual characteristics of the character and temperament of a person, his biorhythms, marital status, habits, type of activity.

After all, it is important that the completed cases do not correspond to the plans painted in the organizer or notebook. It is important how effective the previous day was and how it was filled. We all have the main priorities in life, from which we need to build on when drawing up the daily routine of a successful person.

Let's take an example of how the graphs of successful, but completely different people look like.

A young businessman, let's call him Maxim, used to wake up quite early, at 5:00 in the morning. Jogging, contrast showers, reading the morning press at a family breakfast. All important meetings and meetings are scheduled before noon.

The second half of the day is devoted to reviewing e-mail, getting acquainted with new documents, summing up the day and making plans for tomorrow. After work, Maxim immediately hurries home in order to be in time for a family dinner with his wife and children.

Weekends are completely devoted to the family. From Monday, everything repeats in the usual circle. The hierarchy of his values: a clear distribution of time between work and family.

Marina, an aspiring poetess, leaves the "embrace of Morpheus" closer to noon. Slowly drinking green tea, admiring the view from the window, thinking about the meaning of life. Then he goes to the Internet, browses sites dedicated to the topic of art. She attends Chinese language courses several times a week and goes for massages.

Marina works only when there is inspiration, regardless of the time of day or day of the week. Moreover, there is simply no clear division between workdays and weekends. With a book launch coming up, why not throw yourself into the work on Saturday night into Sunday?

Her family is a devoted dog Marfusha and aquarium fish. Marina spends her free time at concerts, exhibitions and nightclubs.

Despite such dissimilarity in lifestyle and different priorities, these people are quite successful and stand firmly on their feet. There are common concepts that unite them.

How to schedule the day of a successful person

It is not enough just to have the intention to take full control of your life. You also need to know how to do it. For such a responsible matter, it is necessary to allocate a few minutes of free time, think carefully about the list of tasks and tasks, and write down the result in a diary.

Tips to help you:

You can devote one evening a week to this, but if the schedule of life is quite busy, you will have to deal with scheduling every day.

The basis of the foundation of a person's successful activity is his mental activity and physical vigor. Therefore, when drawing up plans for the day, it is necessary to take into account the peculiarities of your biorhythms.

If you belong to the category of larks, plan the most important and responsible things before 13:00-14:00 of the day. Owls are better off making important appointments after dinner.

The variation of business activity depending on the biorhythm of a person will allow him to work with greater efficiency and receive a decent reward for his work.

A well-designed daily routine of a successful person implies a competent combination of rest, time exclusively for yourself and work.

In order to reach certain peaks in various areas of public life and achieve your goals, the following items must be present in your daily schedule:

Full, healthy sleep. Regardless of the degree of employment, state of mind and well-being, sleep should be a mandatory attribute of your full life.

Just think that constant sleep deprivation is a common cause of intellectual decline, memory impairment and prolonged depression. Do these facts have anything to do with a successful person? Therefore, sleep is sacred.

Balanced diet. Vitamins, proteins, fats and carbohydrates must be present in your menu. Don't skip your main meals.

Together with food, you get a boost of energy necessary for normal life. And strict food restrictions will not only affect your appearance, but also have a negative impact on mental activity and physical activity.

Sport. Horse riding, fitness, football. This will help at least for some attention to switch attention and distract from pressing problems. Any kind of physical activity promotes normal blood circulation, energizes and positive.

Brain charger. Develop the healthy habit of learning something new every day. Read not only specialized literature, but also classical works, periodically look through encyclopedias.

Leisure. Remember that workaholics live less than even people who abuse bad habits. Therefore, at least one day off in your busy schedule should be required.

Laziness, envy, confusion, lack of punctuality - feelings that are alien to a successful person. Do you notice them showing up? Eliminate negativity from your life and plan your daily routine exclusively in a positive way.

The correct mode of the day will help you to be more productive, do more work, and be able to do things.

For most adults, the daily routine is disturbed, someone goes to bed at night, ate waking up in the morning, someone goes to bed in the evening, but wakes up at night, which means the productivity of the next day is reduced to nothing. If you follow the correct daily routine, you will not only want to go to bed on time, but you will also get up with vivacity, in full health, with animation.

Let's start the countdown from early in the morning, when we start getting up for work, doing things, doing morning exercises. Many at this time are going to work, forgetting even to have breakfast.

Early morning. 4:00 – 6:00

In the early morning, people who are hardened in spirit and body can get up, who run, do exercises or gymnastics, take a contrast shower. If you follow the daily routine, it will not be difficult to get up early in the morning and there will be time to perform creative tasks, drawing, writing poetry, music, the main thing is not to interfere with the society around you, they may not understand.

Morning. 6:00 – 8:00

At this time, a large number of people get up. There is limited time for exercise, gymnastics, bathroom visits, showers and breakfast. Morning breakfast should benefit you and your body. This matter must be approached with all seriousness, despite its significance. Many people think: “Think of breakfast, I have coffee and a cigarette for breakfast.” - this is how I want to answer: “Have you tried scrambled eggs with freshly squeezed orange juice for breakfast?”. Giving up smoking and alcohol should come first than giving up breakfast in the morning.

The first half of the day. 8:00 – 12:00

It's time to get productive. After morning exercises and a healthy breakfast, there is a huge energy and strength to do important things. Brain activity is at its best at this time, you can create projects, complete the most important tasks, carry out more operations, postpone routine work for the second half of the day.

Break time, lunch. 12:00 – 14:00

After a busy day at work, it's time to take a break and have lunch. Here you can take heavy food: soups, meat, fish, fried and boiled. A healthy, hearty lunch will give you energy for the next half of the day. At lunchtime, work should be postponed, we should satisfy our hunger and take a short break, as the activity of the brain and body will decline. The benefits of your body activities are small, it is focused on digestion, obtaining nutrients.

Afternoon. 14:00 – 18:00

This time is suitable for busy work, you can perform routine tasks. The most basic energy was in the first half of the day, as in the second it is on the decline. At this time, there is enough vigor and strength, only the peak occurs in the morning. Completion of working hours, get ready for rest.

Evening. 18:00 – 22:00

In the evening it is better to do household chores. Play with children, read a book, do self-development or walks. You should not load yourself with hard work at this time, it is better to slow down, relax or spend time in a relaxed atmosphere. You can have dinner from 6 to 8 pm, the main thing is not to eat 2-3 hours before bedtime, so that your body is at rest, resting in sleep, and not processing food.

Dream. 21:00 – 6:00

It is worth starting to sleep from 9 pm, because the period of healthy and useful sleep begins. Wake up at your own discretion, if you go to bed at 9, you will easily get up at 4-5 in the morning, and if you go to bed at 10-11, you will be able to make another vigorous rise by 6-7 in the morning. This time is great for a strong, rich and most beneficial sleep. If you go to bed late, then in the morning you will be tired and lethargic.

The correct regimen of the child's day.

From birth to 6 months.

The daily routine is set by the child himself. It is worth feeding according to his needs, it is not recommended to wake him up. As a rule, the child will ask for food every 2 to 3 hours. Keep walking. In the cold season, start walking for 20 minutes 3 times a day, gradually increasing the walking time to 1 - 1.5 hours. In warm weather, it is worth walking from 40 minutes to 1 hour 30 minutes, 2-3 times a day. If it is possible to walk more during the warm season, pay special attention to this. Walking in the fresh air is very useful at any age, especially for kids. And in the evening, it is desirable to carry out water procedures, it makes it easier to adapt to the new world and calms well, besides, kids love to swim. Regular repetition of the procedure forms the correct sleep pattern for the child, as it begins to realize that all the games have come to an end.

From 6 months to 1 year.

At this age, the child develops a daily regimen, the morning begins at a certain time, and wakes up 1-2 times at night for feeding. During the day, you should gradually start giving your baby new foods, not just breast milk or formula. Feeding occurs on average every 3 to 4 hours. Sleep time is reduced to 3 times a day. Do not forget to pay attention to walks, try to walk as often as possible. It is at this age that the child begins to explore the world outside the home and take the first steps. In moments of wakefulness, take care not only for care, but also in games, especially at this age, games that develop tactile sensations or fine motor skills of the hands are relevant.

From 1 year to 1.5 years.

The child stops waking up for night feeding, during the day he sleeps fully for 3 hours or 1.5 hours in the afternoon and evening. Here the choice is up to the child, according to his well-being, it is not worth interfering with the sleep schedule. It is worth walking at least one hour a day, and preferably one and a half, two hours, usually 1 hour in winter, 2 hours in summer. By the age of one and a half years, the child begins to be interested in the food that adults eat. The diet is on average 4 times a day. Between main feedings, give fruits and juices.

From 1.5 years to 3 years.

The child's mode is formed, wakes up and falls asleep at a certain time. Proper sleep begins from 9 pm to 7-8 am. There is one daytime sleep 1.5 - 2 hours. Nutrition in a child is almost completely formed and becomes like in an adult. Meals are taken 4 times: breakfast, lunch, afternoon tea and dinner, the interval should be about 4 hours. Walking in the fresh air does not need to be reduced, walking once or twice a day will only be beneficial, at least it is necessary to give walks three to four times a week.

From 3 years.

Visits to the kindergarten begin on an ongoing basis, as a result, the daily routine is finally formed. The daily schedule is simple: getting up at 7 in the morning, breakfast is not necessary, because, as a rule, he will be fed, going to the bathroom; then the child spends from 8 o'clock in the morning to 4 o'clock in a clear daily routine. Breakfast, educational games, walk, lunch, quiet time, walk, afternoon tea, educational games. In different children. gardens schedule varies between games and walks, but usually 2 times a day in good weather, the children arrive outside. After kindergarten, it is advisable to give the child another hour of walking, you can go to the park, shop, playground or go to the playground. Diversity must be created at least once a week. In the evening, pay attention to the development of the child, play fun games a maximum of 2 - 3 hours before bedtime, closer to sleep, calm, maybe creative activities, conduct water procedures.
The duration of the regimen is extended up to a conscious age. Proper upbringing and approach to the child will develop discipline in him, and at a conscious age he can continue to observe his daily routine, understanding why this is necessary.

Sometimes it may seem that 24 hours a day is not enough to do everything. A properly drawn up daily routine will allow you to clearly plan the day so that there is still free time.

What you need to know if you do not know how to make a daily routine?

There are four basic rules. First, plan your future day in the evening. It is good to do this schematically and put the sheet in a conspicuous place. So you can save time. How to do everything? Here is a sample daily schedule:

7.00 - rise.
7.00-8.00 - morning exercises, hygiene procedures, breakfast.
8.00-12.00 - work.
12.00-13.00 - lunch, rest.
13.00-17.00 - work
17.00-19.00 - sports.
19.00-20.00 - dinner.
20.00-22.00 - personal time, family the next day.
22.00 - going to bed.

Secondly, plan only those things that you enjoy doing. If you do something that you don't like, then you will quickly get tired and begin to feel uncomfortable. Third, get your priorities right. Get yourself a diary (dated) and write things down in order of importance. For example:

Issues that need to be addressed immediately.
Important but not very urgent matters.
Tasks that can be completed on another day. A dated diary is necessary not only for setting goals, but also for various ideas that come to your mind. It is impossible to remember everything, and this method will allow you not to miss important thoughts.

Fourth, find time to relax - this is a must. However, if there are unfinished tasks left, try to solve them on the day off, because tomorrow you will have to work again.

Time is money

Every business person knows how to make money. But how to manage time - units. There is even a special science - time management. She is taught by those who do not know how to make a daily routine so that time works for a person, and not vice versa. It is necessary to start with the analysis and detection of holes into which useless pastime flows. It may only be ten or fifteen minutes. However, even they are important. Just they may not be enough to complete the tasks set for the day. The second thing to do is to set goals for yourself: both short-term and long-term. It is clearly formulated desires that move a person to achieve them. Otherwise, success will not come. After that, you can plan your time. There are seven very powerful tips to help you get the job done:

The 70/30 principle. It's impossible to plan the whole day. Allocate 70% of your time and schedule tasks. Leave the remaining 30% for unforeseen circumstances and force majeure.
Today - for tomorrow. Do not be too lazy to draw up the future one in writing. This will allow you to correctly allocate time and arrive at scheduled meetings without delay. At the end of the business list, you can write commendable phrases: "You're done! But don't relax!" or "Keep it up! But there's still a lot to do!" They will encourage you to solve your problems.
Remember that the main activity occurs in the morning hours, so try to plan most of the activities for the pre-lunch time. Psychologically, it becomes easier when you realize that half of the tasks have already been completed, and there is still a whole day ahead. Then you can devote a short rest and personal calls. And after the meal, hold a couple of not very important business negotiations or a small meeting.
Take breaks! Be sure to rest every hour for 10-15 minutes. This method will allow you to work more productively and not get tired ahead of time. In moments of relaxation, it is not necessary to lie on the couch or smoke in the toilet. Use this time to your advantage: stretch, water the flowers, rearrange the folders on the shelf, read the press or get some fresh air.
Realistically assess your capabilities. To achieve unattainable goals, you will spend a lot of time and health. Set yourself tasks that you can definitely solve.
Always clean up your workplace at the end of the working day. This will save you a lot of time in the future and will allow you to put your thoughts in order. Always keep important things in the same place and freely available.
Get rid of the things you don't need. A person is used to leaving "for later", suddenly come in handy. Look around you, if you haven't used something for several months, don't hesitate to throw it in the trash.

To plan your time, you can keep a diary, a notebook or a regular notebook. Write down your goals and objectives, thoughts and ideas. And be sure to make your own schedule. A successful person can be seen from afar!

Owl or lark: it matters

Scientists have long divided people into two categories, depending on the degree of their productivity at different times of the day. It is the latter who wake up easily in the morning. In the early hours they are alert and active, but by the evening they get tired and cannot do important things. Owls, on the contrary, are hard to wake up, and their maximum activity is achieved in the evening and at night. Obviously, when planning the daily routine, it is necessary to take into account the psychotype of a person. And, for example, important meetings for "owls" should not be scheduled for the morning hours.

However, in the modern world, "larks" have an easier time, since basically all work in the office or in production begins in the early morning. Scientists are sure that any person, in principle, with a great desire, can change his biorhythms. Each of us is capable of turning from an "owl" into a "lark". However, this will require willpower, patience and the ability to adhere to certain rules in achieving the goal.

The biological clock

Regardless of which biological type a person belongs to, in any case, he obeys the basic laws of nature. And they say that at different hours our body behaves differently. And in order to properly use time, having time for everything, you need to know about it. The biological clock begins its work long before you wake up. It looks like this:

4 am. The body prepares for awakening, cortisone, the stress hormone, is released into the bloodstream. This time is dangerous, as there is a high probability of heart attacks, exacerbation of chronic diseases, bronchial asthma, etc.
5.00-6.00. Metabolism is activated, blood sugar and the level of amino acids rise - the body "starts" the work of all systems.
7.00. An excellent time for breakfast, as food is easily and quickly converted into energy.
8.00. The daily peak of the pain threshold is reached. At this hour, toothaches intensify, the head hurts with particular force, and bones break. It is better to postpone the appointment with the dentist for a time in the afternoon, when unpleasant syndromes will not be so pronounced.
9.00-12.00. By this time, the energy reaches its maximum, the brain works well, blood circulation increases - the optimal period for fruitful work: both mental and physical.
12.00-13.00. Lunch time. The stomach digests food well, but brain activity is noticeably reduced. The body begins to require rest.
14.00. The performance is still reduced. However, this is the best time for dental treatment.
15.00-17.00. Blood pressure rises again, mental processes are activated, a peak of efficiency is observed.
18.00. The optimal time for dinner is to allow the body to digest food before bedtime.
19.00-20.00. This watch is ideal for taking antibiotics. The nervous system is the most sensitive. The watch is designed for quiet family affairs or friendly gatherings.
21.00. This period is suitable for memorizing a large amount of information, as the brain is tuned for memorization.
22.00. Great time to fall asleep. The body is set to restore strength and energy for the next day. If you fall asleep now, you will have a sound and healthy sleep.
23.00-1.00. Metabolic activity decreases, the pulse slows down, breathing is even. Deep dream.
2.00. At this time, you may feel cold, as the body becomes especially sensitive to lower temperatures.
3.00. The hour when suicides most often occur. People have depressive thoughts. Better go to bed if you haven't already done so.

Plan your daily routine according to your biological clock. Then everything will work out for you!

The Jack Dorsey Experience

Jack Dorsey is a successful entrepreneur and founder of the social network Twitter. At the same time, he is acting director of the world-famous Squer company. How does he manage to combine work and leisure? It is likely that few people will like the daily routine of a businessman. But Jack's experience is truly impressive. He works 8 hours at each job, that is 16 hours a day. However, only from Monday to Friday. The remaining two days he leaves to rest. His success lies in the fact that he draws up a thematic work plan for each day, which he strictly adheres to. At the same time, he performs the assigned tasks in both companies. A manager's day looks something like this:

On Monday, he is in administration and management.
Tuesday is dedicated to manufactured products.
On Wednesday, Jack is busy with marketing and public relations.
Thursday is aimed at establishing and maintaining relationships with business partners.
On Friday, new employees are recruited and general organizational issues are resolved.

Of course, the daily routine of a successful person is very similar to the schedule of a workaholic. However, he always finds time for walks in the fresh air and for relaxation.

Daily routine of a successful person. Example: Winston Churchill on working from home

Everyone understands that Winston Churchill, as the head of the British government, had an irregular working day. However, despite everything, he managed to keep up with everything and stick to his daily routine. You will be surprised, but, waking up at half past seven in the morning, Winston was in no hurry to get out of bed: lying down, he read the latest press, had breakfast, sorted out his mail, and even gave out the first instructions to his secretary. And only at eleven o'clock did Churchill get up, go to wash, get dressed and go down to the garden to take a walk in the open air.

Lunch for the head of the country was served at about one in the afternoon. All family members were invited to the feast. For an hour, Winston could communicate with them at ease and enjoy the company of loved ones. After such a pastime, he began his duties with renewed vigor. Not a single working day of Winston Churchill passed without a long day's sleep. And at eight o'clock, relatives and invited guests again gathered for dinner. After that, Winston again closed himself in his office and worked for several hours in a row. Thus, the head of the British government managed to combine work with personal communication with family and friends. And this certainly made him a man not only successful, but also happy.

Daily routine for working from home

The daily routine of a businessman working from home is extremely important. The nature of the activities of some people allows you to work remotely, even without leaving home. As a rule, such workers are not accustomed to taking time to plan their working day, although for them this would be most welcome. Often they work at home without any mode: they sit at the computer until late at night, then wake up well after noon, broken and lethargic. Such workers are unlikely to ever become successful. Another thing, if you adhere to the correct daily routine, you can achieve success in your work. And also to be happy in your personal life and at the same time maintain your health. Here is an example of how to create a daily routine:

You need to get up early, no later than 7 o'clock in the morning. After waking up, take five minutes of morning exercises, take a shower and have a hearty breakfast. After that, you should not immediately rush to work. Rest a little more, let the body wake up and tune in to the working mood.
You can work from 9 to 12. Do those things that require mental stress, as at this time memory is activated, efficiency increases and the brain works better.
12.00-14.00 - Devote these two hours to preparing dinner, eating and after-dinner rest.
After that, you can start working again, but no later than until 18:00.
From 6 to 8 pm, devote yourself to activities that bring you pleasure: walks in the fresh air, activities with children, reading fiction, etc.
At 20.00 you can have dinner with the whole family and gather at the TV to watch an interesting movie.
It is necessary to go to bed no later than 22 hours, because the next day you will have to wake up again early.

As you can see, the whole work is devoted to 6-8 hours. However, it is precisely this kind of your daily routine that will allow you to perform it effectively and without compromising your health and personal life.

How to fall asleep quickly?

Obviously, a full and sound sleep affects our activity throughout the day. Therefore, it is important to go to bed on time and be able to fall asleep. Follow these tips:

Read an interesting book before bed. It is much more useful than watching TV or searching for news on the Internet. While reading, the brain relaxes, and it is easier for a person to fall asleep.
Finish sports a few hours before the desired sleep. This is necessary so that blood pressure returns to normal, muscle activity decreases and the body is ready to rest.
Walking in the fresh air will favorably affect the time of falling asleep.
Don't eat heavy meals before bed.
Before going to bed, ventilate the room well.
Always wake up at the same time in the morning, even if you still feel like taking a nap.

Obviously, a well-rested and well-rested person has a healthy appearance. He is cheerful, cheerful and set up for a productive solution of tasks during the working day.

A housewife is a person too

If it seems to you that a woman who sits at home with or without children does nothing, then you are deeply mistaken. In order to understand how busy a housewife is every day, it is enough to visit her place once. Therefore, time planning is as important for her as the daily routine of a successful person. This will help carve out at least a couple of hours for personal affairs and not become a slave of the household. In order to systematize her work at least a little, a woman is invited to keep special records. The table below shows how the scheduled activities should be ranked.

As you can see, it is necessary to make a plan for important and not so important things every day. They will be performed regardless of daily duties in the form of cooking, washing dishes, walking with a pet, and so on. Cleaning the whole apartment every day, you quickly get tired of doing everything superficially. We offer you to pay attention to one room per day. However, this must be done carefully and responsibly. So you will kill two birds with one stone - you will practically not have to do a general cleaning and you will not get tired to the same extent as cleaning the entire apartment as a whole.

Let small things include such goals as changing bed linen, transplanting flowers, and more. Try to do your daily chores in chronological order. So you will reduce the time to solve them. For example, when you get up in the morning, make your beds first, and then start preparing breakfast. Wash dirty dishes immediately after eating, and do not save them all day (unless you have a dishwasher).

Remember! You must have at least one day off. Don't plan anything big for Saturday and Sunday. Write down on a schedule the things you can do with your family. For example, going to the grocery store. Be sure to involve your household in the work and do not hesitate to ask your husband for help. Fill out this table for the week ahead. Then you will learn how to systematize yours and will be able to find time for walks with friends, shopping for clothes and other pleasant things.

Work - time, fun - hour

Impossible to work without interruption. Even a business person needs to arrange at least one day off. We will show you how to spend it for the benefit of yourself and your family:

A working person spends too much time in the office or office. Because he just needs forays into the fresh air. A day off is the best time for this! Go on a picnic in the nearby forest with your friends. Gather berries or mushrooms. In the summer, be sure to go to the beach to the lake or the sea. Take a boat trip on a catamaran or boat. Play beach volleyball or rent bikes. Whatever you do, it will certainly benefit you.
On weekends, the city often organizes various kinds of fairs, festivities or just small themed holidays in the park. There you can participate in competitions, enjoy the performance of actors, listen to live music, eat cotton candy or popcorn, meet old friends.
Movies are also a great excuse to relieve the stress of the past busy week. Choose the movie that will be of interest to the whole family. And after the cinema, you can go to the nearest cafe and treat yourself to delicious pizza or ice cream.
If the weather is unlucky for the weekend, you can stay at home and play board games. Or watch your favorite show. Reading an interesting book will also bring a lot of pleasure.
You can plan a shopping trip for the weekend. And so that it does not look too casual, assign each family member to be responsible for a specific department in the retail facility. And order to strictly adhere to the shopping list.
Saturday and Sunday are great times to receive guests. And, of course, don't forget your parents. They also need your attention and care.

If you are a business person, do not neglect the rest. Be sure to plan your day off. This will allow you not only to keep your nerves and health, but also to start the next working week with renewed vigor and fresh thoughts. Thus, in order to achieve the intended result, you need to learn how to manage your time. Your daily routine and how many tasks you have time to solve depends largely on how competently you can plan your time.

To do this, get yourself a diary and be sure to make a regimen that you will strictly adhere to. Study the experiences of successful entrepreneurs and follow the tips that are right for you. Determine your biorhythms and make a daily routine based on your capabilities. Correctly prioritize, this will save time and energy to complete minor tasks. And do not forget about sleep and rest. This is a mandatory component of the daily routine of a successful person.

We are glad to welcome you, dear readers! In order to always be in good shape, have time to fulfill the plans and feel cheerfulness and joy in the morning, you just need to organize the correct daily routine for everything. Because, in violation of biological rhythms, health and well-being necessarily deteriorate, this even affects mood and the ability to enjoy life. And if it so happened that you are a little "lost" from the course - it does not matter, today we will look at ways that will help you create a daily routine that is right for you.

By the way, before compiling your daily routine, I recommend with the rules that successful people use. It will serve as a great motivation for you.

Main components

1. Sleep

In the first place, of course, sleep, otherwise all the planned things will fly into hell due to the fact that it will be difficult even just to keep your eyes open, not to mention the fulfillment of duties. Good rest is vital, and should be at least 8 hours.

By the way, oversleeping also adversely affects health, paradoxically.

You should go to bed no later than 11:00 pm, otherwise your body will produce cortisol, the stress hormone. And this will eventually lead to depression, what kind of vigor and joy can we talk about then? For more details check out .

2. Nutrition

It should be complete, so you should not skip meals because of being busy or because you want to keep your figure. With food, the body gets the opportunity to replenish energy reserves so that you have the strength to work and, in general, want something. Among other things, various vitamins and microelements are supplied.

3. Rest

Be sure, despite being busy, take breaks, otherwise you will start to spend your reserve resources, and this threatens to cause serious illnesses. So once you're done, give yourself the opportunity to do things that bring you joy and help you recover.

And if you don’t know how to organize your leisure time, because you are used to devoting all your time only to your career, then make a wish list. Many of you periodically arose, but you did not dare to bring them to life - immediately proceed to implementation.

4. Physical activity

They are necessary for both adults and children. Going in for sports improves health, helps to cope with stress, increases self-esteem, endurance, mood and activity.

5. Work

A rare person lives without having to fulfill any duties. Realization of one's abilities allows not only earning one's daily bread, but also satisfying needs, showing ambitions, which, in the end, will lead to success and self-respect.

Due to the fact that all people are different, it is impossible to offer the only true and ideal plan. Therefore, here I will give an example of a schedule that is most suitable for the majority according to biological rhythms.

So, the most effective and useful daily routine:

The first half of the day

6.00 – 7.00 - Internal processes are launched, adrenaline is produced, which is responsible for activity and vigor. It is best to do yoga at this time, do exercises, this will help to enrich the organs with oxygen and tune in for the coming day. By the way, the neurologist Pam Spoor calls for making love at this particular time, as a number of hormones are released, which has a positive effect on the state of the body. At night, apart from pleasure, other effects can not be expected.

7.00 – 8.00 - After your morning activity, it's time to replenish your calorie supply. Breakfast should be hearty, even if you save your figure, you can take a chance and treat yourself to a bun. Do you know why? Because, firstly, before the evening you will have time to spend extra calories, and secondly, most of them will go “to the brain”, since it spent a lot of energy during the night, creating dreams and processing the information received earlier.

8.00 – 8.15 - the most favorable time for taking medicines and a complex of vitamins, provided that you have eaten, otherwise the body will instantly remove them with the help of urine, and there will be no result.

8.15 – 9.00 - if possible, take a short walk before studying or working, because for a person who has a busy day, it is very important to get enough oxygen. This will ensure the efficiency of brain activity, the absence of headaches and cheerfulness, good mood. Try to get out of the house a little earlier so that you can walk down the street and get another dose of vitamin D, which is produced due to ultraviolet radiation.

9.00 – 11.00 - get to work, and solve the most difficult tasks, since during this period your brain activity is at its peak, which makes it very easy to generate ideas and make calculations.

11.00 – 13.00 - blood gradually begins to “depart” from the brain and rush to the stomach, so you should do easier things that can be handled in a short period of time.

13.00 – 13.30 - the food that you take during this period will be quickly digested and will not cause discomfort, depriving you of the desire to move. So organize lunch, even if there is no particular desire to eat, you need to saturate the body at least a little.

Afternoon

13.30 – 14.00 - Organizing a visit to a medical facility would be ideal, as the activity of all organs is reduced, along with sensitivity, which means that your body is not as susceptible to pain. And taking painkillers will have a longer lasting effect than if you took them at another time.

Despite the state of health and the situation, even if you are provoked into a conflict, try to control yourself and not react. The health consequences will be excessive due to the relaxation of all body systems.

15.00 – 16.00 - take a walk a little, breathe fresh air, this will help restore a feeling of activity, “wake up” the body. If at work there is no opportunity to leave for a while, at least just go to the window to "catch" the sun's rays. But this is subject to good weather.

16.00 – 18.00 - run to the gym, as training during this period is the safest and most effective. Do you know why? Because various hormones and proteins are produced that help protect the heart during intense exercise, as well as reduce the risk of muscle injury.

18.00 – 19.00 - if you need to buy new shoes - feel free to go to the store, as you will probably guess with the size. By this time, the legs swell, and in the future, the purchased shoes and so on will not put pressure on you, which cannot be said about the morning purchase.

19.00 – 20.00 - It's time for dinner. You can even afford a little alcohol, it will not bring you much harm, since the enzymes that the liver produces are at their maximum, which means they easily neutralize harmful substances.

21.00 – 22.30 - rest. Tune in to sleep, take a warm bath, ventilate the room. If necessary, if you suffer from insomnia, drink a glass of warm milk or eat a spoonful of honey. Eliminate activity, quarrels, work or “freezing” on the Internet, otherwise the next day you can forget about cheerfulness and good mood.

Making the right schedule is only a third of the case, because the most important thing is to follow it. If you've been living your entire life without a schedule at all, it's going to be hard to take it like this and completely change. Therefore, I propose to consider the recommendations, thanks to which you can gradually “enter” the new mode without sabotaging the process.

Mandatory is the fixation on paper or in electronic media. As great as your memory is, this is an important step. This way you won’t “accidentally” forget about some nuance. The process of writing down symbolizes the fact that you are taking responsibility, which means that ignoring some point will serve as a silent reproach.
Refrain from inventing something new, just write down existing tasks and responsibilities. For example, you get up at 6 am every day to get ready for work - nothing will change, just this fact will be displayed in the schedule. But if you decide to do yoga in the evenings, and practice it on your own, you may not be able to implement it on an ongoing basis. It takes gradualness to get used to respecting boundaries, and discipline does not appear overnight.
Once you've made your schedule, set aside a few days to test it out for reality. I mean, due to some circumstances, you could allocate too much or too little time to implement something, which will cause the whole plan to suffer, as the clock shifts. So watch yourself for the first week, and then feel free to make the necessary adjustments.
The organization of the daily routine affects not only the work area, so be sure to write down household chores and rest.

Conclusion

And that’s all for today, dear readers! In order to have enough energy to accomplish your plans, it is important to take care of your health, so study the recommendations indicated in the article. Take care of yourself and loved ones!

The material was prepared by Alina Zhuravina.

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