For yourself the most convenient schedule of the day. Optimal daily routine for pensioners. Time is money

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Success is the ability to wake up in the morning and fall asleep in the evening, having time to do what you really like between these two events. © Bob Dylan

In this article, we will tell you about what daily routine will bring you much closer to becoming or establishing yourself in the position of a successful person.

A successful person is always in demand. He is valued for his intelligence, penetration, ability to solve various problems in a short period of time. Accordingly, this person is forced to have a very busy schedule of each working day, which means systematizing the solution of everyday tasks in such a way as to be in time for everything.

In this article, we will look at strategies and techniques for compiling a personal daily routine in such a way as to increase the efficiency of your use of personal time and try to manage to complete the largest amount of work without losing quality indicators and passion for the process.

Effective sleep

The first and almost the most important rule in drawing up the daily routine of a successful person is sleep. Often people greatly underestimate the importance of sleep, believing that sleeping 4-5 hours a day and doing what they think are large amounts of work is the only right option. Let me disagree with this. Sleep is a complex process that is being studied by many scientists from all over the world and whose potential has not yet been discovered. Even Leonardo da Vinci studied the issue of the effectiveness of sleep. It is believed that Leonardo slept about four hours a day for many years and felt very cheerful. He even created masterpieces that will remain in history for many centuries.

The secret to proper sleep lies in understanding the functioning of your body. Our sleep is divided into many cycles that replace each other several times a night. The so-called phases of fast and slow sleep. On average, the duration can vary within one and a half to two hours in each cycle. Your task is to sleep in such a way that the time frame of sleep corresponds to the multiplicity of the cycle. For example, if your cycle lasts about an hour, then seven hours of sleep is better than seven and a half.

There is also the concept of polyphasic sleep. People who followed in the footsteps of Leonardo da Vinci believe that it is enough for a person to sleep for about four or six hours. There are several methods for this. The most common and closest to the "original" sleep is SIESTA. In this mode, you are recommended to sleep for about five hours at night and about an hour and a half during the day.

The second, key step in the daily routine of a successful person is the right approach to planning your affairs for the day. There is even a whole science called time management that is designed to help you use your own time extremely efficiently, which means doing a lot more tasks than usual without losing the quality of the work done. Leading time management experts such as the American Stephen Covey or the Russian Gleb Arkhangelsky have developed several similar systems for planning a working day based on goals, overall workload and the rhythm of life.

These systems are designed to streamline your schedule in such a way that all scheduled tasks are completed. It should be said that this is quite difficult and it is unlikely that anyone will be able to instantly master these techniques. But, practical application by many people, for more than one year, has proven a performance increase of two or even more times.

The authors of time management techniques suggest that you start planning things in the morning and evening. In the evening, you sketch out a rough sketch of the upcoming tasks for the next day. This will avoid confusion. In the morning, take care of clarifying unstable and not always dependent on you tasks.

A great way to structure your personal daily routine is to keep a diary. A well-organized diary will greatly improve your work productivity. The diary should be divided into days and months. You should regularly enter information in the diary regarding your tasks for the day, which will be clearly delineated in time. It will be useful to divide tasks into flexible and rigid ones. Hard tasks must be completed at a specific time, while flexible tasks are not tied to a specific time frame. Most of the tasks that are written in the diary should lead to the achievement of the global goal of the month. The ideal schedule for the day, of course, depends on the structuring. Do not forget that the ability to plan your day is a skill that needs to be learned.

Physical exercise

It is difficult to overestimate the importance of the presence of reasonable physical activity in the daily routine of a successful person. Physical activity helps to improve the overall tone of the body, increase your endurance, and hence productivity. For people who are forced to lead a sedentary lifestyle, based on their professions (monotonous office work), moderate physical activity is simply necessary.

Remember that in the process of evolution, our body was formed in such a way as to adapt to the performance of various types of work. And this means that the body needs to perform all kinds of exercises as well as, for example, proper nutrition. This does not mean that you need to seriously engage in sports, lift the barbell far beyond a hundred kilograms or run a hundred meters like Usain Bolt. Enough proper physical education, which will keep the body in good physical shape.

Nowadays, sports have begun to be actively popularized, many gyms are opening, more and more sports are becoming available. Swimming, running, tennis, gym, fitness - choose what you like best and after a month, classes will give tangible results and significantly affect your well-being. Bike loads can be a delightful choice. If it is not possible to go to specialized classes, then set aside time for a set of simple warm-up exercises. This will also benefit you. In the daily routine of a successful person, time must be allocated for physical activity.

Hobby

Each person needs time that he can spend exclusively for his own pleasure, for himself and only. Man is a being, although deeply social, but, nevertheless, in need of personal space. Spending a little time alone with yourself, and at the same time having fun, a variety of hobbies will help you. For some, this is playing musical instruments, someone loves beadwork, someone finds himself in writing poetry. Your hobby must have a place in your daily routine. Half an hour or an hour of time that you can spend on your favorite activity, of course, soothes, relaxes, causes extremely positive emotions and can become a great antidepressant.

The work schedule for a successful person should contain all the main aspects of the life of not only a rich, but also a healthy person. The correct distribution of all cases throughout the working day can be a criterion for success.

We will give you an example of how you can use your own time effectively:

• 06.30-7.00 . Most people start their day by waking up at this particular time. This is due to the general established order of the working day. Businesses are opening, public transport is starting to operate at full capacity.
• 07.10 - Drink a glass of warm water. Warm water on an empty stomach helps your digestive system activate and process and absorb food more easily.
• 07.10-07.25 - you can allocate this time for cosmetic procedures in order to put yourself in order.
• 7.25-7.35 - do a little exercise. Light exercise will allow you to wake up, cheer up and bring the body into tone.
• 7.35-7.45 - pick up your diary and write down the daily routine for today. Specify the time of all possible meetings, as well as try to determine the time frame for other tasks.
• 07.45-07.55 - breakfast. The best breakfast for you can be a combination of protein and carbohydrate foods. Thus, you will adhere to a proper diet, which will positively affect your well-being.

Complete the tasks that you set for yourself for the day. It is also important to observe the rest regimen. The most effective breaks are considered to be ten to fifteen minutes, every one and a half hours of work. An essential condition for the quality of your “small” rest can be a short-term change of scenery. For example, if you work in an office, then the best solution may be to walk through the corridors with a cup of coffee. Or a short visit to the street. Smoking, by the way, is also a good way to distract from the work process, but the harm levels out this positive effect.

• 12.00- 13.00 -lunch break. Use this whole hour of your time to your advantage. I doubt that anyone stretches their meal for an entire hour, so use the remaining time with something useful, for example, structure the tasks set for the rest of the day.
• 15.00-15.10 - a light snack.
• 18.00-19.30 - physical exercise. The time of exercise can be shifted to almost any part of the day, based on your work schedule. An important factor is the attachment of the time of physical activity to your diet. Before training, you should eat some carbohydrates, and after a workout, protein foods are great.
• 20.00 - a great time to devote yourself to your favorite hobby. The process of tuning a musical instrument, or watching your favorite series, will set you up for a quality rest.
• 23.00-23.30 - optimal time to fall asleep. Do not forget that sleep has its value, and the value of sleep after 24 hours is extremely small.

This is how the daily routine of a successful person can be. It is worth noting that this example is by no means a universal remedy. In fact, there can be no universal daily routine, since each person has his own biorhythm of life. Each has its own set of tasks. Some have more, some have less. It is not always possible to allocate time for sports or hobbies, based on various considerations. But everyone should strive to ensure that their daily routine becomes the routine of a successful person. It is important to consider all four aspects of life listed above in your daily routine. This is:

• Effective sleep.
• Proper business planning.
• Physical exercise.
• Hobby.

These are the four fundamental pillars. Compliance with all the above rules can significantly improve the quality of your life, which means that the likelihood of becoming successful will be much higher. Try it and the first noticeable results will be visible in a few weeks.

You clearly set out to live in accordance with the principles of a healthy lifestyle, but something went wrong and you got bogged down in a tangle of disparate knowledge? It is not so easy to immediately figure out when it is better to devote time to sports, and when it is worth taking a break. How to build the right nutrition schedule during the day? We will talk about all this and what a daily routine for a healthy lifestyle is below.
What does a healthy person look like? He is slender, fit, active, his eyes sparkle fervently and betray spiritual harmony. And most importantly, he. After all, nothing affects our life achievements as much as the presence of internal forces to accomplish daily feats. And they beat like a fountain only in a strong and hardened organism. How to become a healthy person? To do this, it is worth getting acquainted with such concepts as the daily routine.

One of the most active people, Elon Musk, manages to redo a crazy amount of cases in a short time. Watch the video to see how he does it:

Vladimir Pozner gives useful tips from his own experience on how to keep up with everything.

The daily routine is the basis of time management. Leading specialist in time management - Gleb Arkhangelsky gives the daily routine a crucial role in time management. Here is a link to his tutorial.

Daily routine as the basis of a healthy lifestyle

What does it mean to lead a healthy lifestyle? A healthy lifestyle consists of several important components:

• proper nutrition;
• rational daily routine;
• hardening and
• personal hygiene;
• observance of mental hygiene (the ability to cope with negative emotions);
• family planning and development of sexual culture;
• health promotion and preventive procedures.

Most modern people are prone to various diseases due to non-compliance with the rules of healthy lifestyle. That is why it is so important to stick to a certain list of activities for a healthy lifestyle.

“How ridiculous are the demands of people who smoke, drink, overeat, do not work and turn night into day for a doctor to make them healthy, despite their unhealthy lifestyle,” L.N. Tolstoy.

There are various technologies and channels for the formation of a healthy lifestyle. Among them:

• social: media, educational events in educational institutions and workplaces;
• infrastructural: regional and federal environmental control, preventive institutions;
• personal: standardization of everyday life, the system of values ​​of the individual.

Thanks to the above channels, improving the health of each individual becomes a national problem. Various institutions are being opened and financed, ready to tell the population what it means to lead a healthy lifestyle: health centers, research centers, institutes for the promotion of healthy lifestyles. It is in them that the latest technologies for teaching a healthy lifestyle and the skills to maintain it are being developed.

If you want to learn everything about a healthy lifestyle of modern life first-hand, that is, from doctors and researchers, you can contact your district or city institutions. They are always glad to new listeners and volunteers.

We form a competent daily routine

There is nothing more important for a healthy lifestyle than a competent daily routine. It allows you to comply with all aspects of a healthy lifestyle and rationally use your time. The plan-schedule of the day of a healthy lifestyle may look like this.

1) 7:00 - Wake up and morning hygiene procedures

You should wake up in a good mood. Try to get out of bed every morning with a smile and a positive attitude for the day. After waking up, it is advisable to drink a glass of clean water at room temperature, this will “turn on” your body and speed up your metabolism.

Doctors advise brushing your teeth before the first meal so that the bacteria that have accumulated in the mouth do not enter the gastrointestinal tract. Read about other recommendations of experts in the article.

2) 7:30 - light exercise

Brings the body into tone and energizes for the whole day.

3) 8:00 - breakfast

Breakfast should be dense and include proteins and complex carbohydrates. An ideal option would be scrambled eggs with a slice of whole grain bread. Read about proper nutrition in the article.

4) 9:00-10:00 - the peak of mental activity

This time will be best devoted to activities related to the hard work of the brain, memory and quick wits. It is during these hours that such tasks are performed more efficiently.

5) 12:00 - 14:00 - a break for a good rest and lunch

It's time to refresh yourself and give your brain a break from hard work. Lunch should give strength until dinner, so it should be no less dense than breakfast. For example, you can bake chicken breast, supplement it with boiled brown rice and fresh vegetables. Such a diet will perfectly saturate and charitably affect the digestive system.

After lunch, it is advisable to take a short walk or at least stretch a little to disperse the blood throughout the body. Especially if you have a sedentary job or study.

6) 14:00 - 16:00 - a great time for routine work that does not require much effort

At this time, the body is still busy digesting the food that you received for lunch. All forces are directed to this process, but not to a mental assault to solve difficult problems.

7) 16:00 - 18:00 - another chance to work hard

The perfect time for brain studies. The food is overcooked, all systems are working normally, the brain is ready to give out outstanding ideas. To bring mental abilities to a peak state, they can be trained. mental trainers help you focus and get the best results. Effectively apply these exercises regularly to increase mental abilities.

8) 18:00-19:00 - it's time to have dinner

Dinner should be light and consist of proteins and fiber. For example, steamed fish with a side dish of boiled vegetables. You should fall asleep with a slight feeling of hunger, so as not to overload the stomach.

9) 19:00-21:00 - time to work out

What does it mean to lead a healthy lifestyle? Don't forget sports, of course.

A person who regularly goes in for sports endures life's problems almost 3 times easier, he is 20% more proactive in work, creativity, social life, he has higher sociability, he is more confident in himself and strives to achieve better results in any field of his activity.

For busy people, this is the perfect time to devote to sports. You should wait an hour and a half after dinner, take a walk in the fresh air or spend time with your family, and then go to a workout. It can take place both in the fitness center and on the street (if you are a fan of running, for example). describes the basic rules for physical education.

10) 21:00-22:00 - time for evening hygiene procedures

You can take a relaxing bath with mineral salts, conduct your own beauty rituals.

11) 22:00 is the best time to go to bed

Recovery systems are launched in the body, metabolism slows down, the body goes into a state of rest. Strengthening of health occurs including in a dream.

Mobile assistants

Even modern technologies stand guard over teaching a healthy lifestyle. About how to become a healthy person, we will be told by such applications for a healthy lifestyle: "Fitness and proper nutrition", "Pedometer", "Time to drink water", "Calorie calculator". These healthy lifestyle programs will help you develop your own action plan to strengthen the body. With the help of them, you can create a rational menu for every day, count all the calories consumed so as not to go overboard, and also remind you when you need to drink another glass of clean water to support all metabolic processes in the body.

Remember, just by following a simple daily routine for a healthy lifestyle, you will not only know what a healthy person looks like, but also become one. And the drawn up action plan for a healthy lifestyle will help you not to turn off the right path.

Not every person can live according to the regime, but this should be strived for.

Performing seemingly simple tasks also requires close planning and attention, otherwise you can quickly start.

Today we will look at how to create a daily routine that is suitable for both amateurs and ordinary people.

Why is a mode needed?

Remember how in childhood we were accustomed to a special routine: 7:00 - awakening; 8:00 - going to school; 14:00 - lunch and so on.

All this was done for a reason and not because the parents wanted it so much.

Believe me, if they had the opportunity, they would sleep better than take you to the pool on your day off.

There were reasons for this: firstly, to accustom us to use our time rationally, and secondly, to accustom the body to work like clockwork: smoothly and efficiently.

There were great times, I do not argue.

But we grew up and many of us began to waste our time at random, and completely forgot about the daily routine.

Of course, why do we need a regimen when we are tired after work and want to relax?

In fact, there is a certain difference between people who adhere to the regime and those who have completely forgotten about it. I speak from personal experience.

The difference is:

• In well-being;
• Success in career and life in general;
• in a state of health;
• in terms of performance and productivity.

We are not robots, we have our own biorhythms, thanks to which we are efficient and productive during some hours, and rest and recover during others.

Biorhythm disruption is a serious matter.

In simple words, if your daily routine is incorrectly composed, and also implies physical and mental activity during a reduced functionality of the body, for example at night, then you simply wear it out even faster.

Which will certainly soon lead to a decrease in vitality, metabolic disorders, poor health and accelerated aging.

To prevent this, you need to make the right daily routine, which will be optimal for you.

Building a suitable mode is not difficult, the main thing is to get used to it.

So you accustom your body to a certain dynamics, a state of flow, when all things go well - one after another, and you are full of energy and positive.

How to schedule a day

Now we will make a daily routine that will suit any person, both a man and a woman.

Undoubtedly, you can make certain adjustments at your discretion.

The main components of the daily routine:

• Rise at 7:00 am.
• We woke up, went to the kitchen, drank a glass of water to start the stomach and metabolic processes.
• 7:00 - 7:15 - Easy

• 7:15-7:30 - Taking a shower, ideally cool.
• 7:30-8:00 - Coffee or tea, breakfast required.
• 8:15 - Preparing to leave home for work.
• 8:30 - Leaving the house.
• 9:00 - 13:00 - Working hours (if you have an easy job and have free time to use social networks, I recommend reading books instead).

• 13:00 - 14:00 - Lunch (life hack: to save a certain amount per month, take lunch with you).
• Every trip to the cafe = a minus in your wallet and a plus for the money that you can later spend on something or make a useful investment.
• 14:00 - 19:00 - Work (by analogy: there is time - we develop, there is no time - we work, it makes no sense to sit out your pants, you will quickly get tired).
• Eat small snacks throughout the day to keep you hydrated and productive.

• After work, if possible, try to walk home.
• So you refresh your “brains”, and at the same time breathe fresh air.
• at 20:00 - Dinner, but no later than 2-3 hours before bedtime (- the key to success).
• 21:00 - 23:00 - Free time.
• You can stupidly spend time watching TV, or you can spend a workout or take time to develop yourself. You decide.

• 23:00 - Hang up.
• Before going to bed, I advise you to take a contrast shower to fall asleep sweetly.

This is what the daily routine looks like for an adult. To create a routine for schoolchildren and children, you need to replace working hours with hours in a kindergarten or school.

Well, in general, adjust the mode a little.

Now there are many programs that are convenient both for planning your activities and for compiling an approximate daily routine.

I use one of these: it's called Evernote. A free, convenient program where you can write down your tasks for today, tomorrow, write a daily routine, etc.

Use on health! You can download on this site.

By sticking to a certain schedule, you can train your body to perform loads with the least amount of energy.

This will help you feel good, look great, keep your body healthy.

In order to correctly draw up a daily routine, you need to listen to your body, calculate all the pros and cons, take the above proposed routine as a basis, adjust it for yourself and enjoy.

Those who served in the army will not have any difficulties in compiling, because discipline is at a high level there. I served, I know.

Probably, this is what I liked the army most of all: I became more collected, learned to make decisions quickly, cope with any tasks, pumped not only the physical component, but also the personality.

Discipline = a direct path to a rigid routine.

And when you have order in your head, then in life as well!

Therefore, who doubts to take the first step - do not hesitate, do it!

Thanks to the optimal mode, you will do more, want more and achieve more, this is inevitable.

What about weekends? Do I need to plan a weekend?

Undoubtedly. Unless, of course, you have a goal to spend the weekend in a drunken stupor or watching TV from morning to night, eating huge stocks of the refrigerator.

Rest should also be active. I know that many go to the bar on Friday after work to drink beer, and you don't go.

Come up with an answer. Complicated? I know. Stay with your family, order a pizza, watch a cool movie.

I will even recommend a movie for family viewing: SuperNyan 2. The first part is so-so, the second is much funnier.

On Saturday, I would go skiing or go to the gym, and then visit my parents or friends.

On weekends, try to replace communication in the social. networks with live communication is much better, livelier and more interesting.

On Sunday I usually read a book, and in the evening I plan the next week. I make a schedule, set goals and tasks for the coming days.

Plan your weekend, but not rigidly and on time.

I do this: on Saturday, no gadgets, maximum nature and live communication. Sunday: self-development and physical activity.

Try at least once to spend a weekend like this, I'm sure you'll like it!

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Finally, a little humor: daily routine in German =)

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The daily routine is a concept quite simple and accessible to everyone. But ease of definition does not mean that it is easy to use. After all, the correct daily routine depends on understanding your biorhythms, physiology. How to form it? What do you need to pay attention to? What rules and traditions did great people develop for themselves? How effective were these actions? Let's talk about how best to make a daily routine.

What is a daily routine?

The daily routine is the exact planning of actions from the moment you wake up until late in the evening. From childhood, they try to accustom us to a certain schedule of affairs. Our everyday life is shaped either by traditions that we invent ourselves or borrow from others. Sometimes they are helpful, other times they are a hindrance. For example, the habit of brushing your teeth is definitely beneficial. If, however, we are talking about regular smoke breaks, then it is better to get rid of such a tradition.

Generally, daily routine helps to structure all our tasks, having developed a clear sequence of their implementation. But can it be argued that the correct daily routine determines our effectiveness? It is difficult to answer this question unambiguously. The fact is that everyone has their own individual rhythm of life. This is laid down at the genetic level, causing physiological characteristics and uniqueness. Therefore, some people are prone to long, monotonous work, while others are prone to tasks.

for example, the efficiency of one worker is determined by the number of parts produced. Such a person needs to clearly and methodically fulfill his duties in a strictly allotted time. Someone else is working on a massive political project. (insight) can visit him after a few months of reflection. But it will pay off ten times higher than the routine efforts of the first employee. These are two diametrically opposed models.

Most often, people need a certain daily routine. But even in this case, there is a division into "larks" and "owls". The first go to bed early and get up just as early. The circadian (daily) rhythm of the latter is shifted to wakefulness at a later time.

What are the benefits of a daily routine?

Organizing all aspects of your life has a number of benefits:

• Normalization of the human psyche;
• Increase in the general emotional background;
• Health promotion;
• Reduced fatigue and tendency to;
• Education of perseverance, punctuality;
• Improving overall efficiency;
• Strengthening vital energy.

Unwritten rules, called "my daily routine", allow you to clarify your to-do list, not be distracted by everyday trifles, and accumulate energy to complete large-scale tasks.

How to create the perfect daily routine?

Let's take an average. The most optimal can be considered a schedule built in accordance with the light part of the day. Many physiological processes of the body depend on the Sun. So, the ideal daily routine from a scientific point of view:

• 6.45 - cessation of production of melatonin (sleep hormone), awakening of the body, increased cerebral circulation;
• 8.30 - activation of the digestive organs and intestinal motility;
• 9.00 - peak testosterone levels (optimal time for sex);
• 10.00 - improvement of brain activity (an excellent period for intellectual or creative work);
• 12.00 - lunch time, recuperation;
• 14.30 – increasing the speed of reaction and (it is possible to hold meetings or brainstorming sessions);
• 17.00 - the peak of muscle strength and the work of the cardiovascular system (a good time for sports and physical activity);
• 18.30 - maximum blood pressure indicators (it is better not to overload);
• 19.00 - time for dinner and rest;
• 21.00 - production of melanin, gradual preparation for sleep.

By the way, until one in the morning, a sleeping person produces substances that help fight obesity. The later someone goes to bed, the higher the likelihood of overweight problems.

The most important stages of the circadian rhythm can be considered sleep and food intake. Therefore, it is worth paying maximum attention to these aspects of your life. If you train yourself to go to bed at the same time, it will be much easier to follow the correct daily routine. It is necessary to create a certain schedule for eating food. If this can be streamlined, then more energy forces will remain for daily tasks.

It is desirable that the daily routine includes the following components:

• Working activity;
• Physical activity;
• Personal hygiene;
• Complete nutrition;
• Rest, recuperation;
• Communication with friends and relatives.

If these components are present daily in a person’s life, we can say that he has an ideal daily routine.

What is the daily routine of great people?

Almost everyone has their own role models. We are interested in studying their life, learning secrets. It is likely that one of the recipes for their success is the correct daily routine. Although, not everyone would want to live in such a rhythm.

For example, the French writer Gustave Flaubert was taken to write another work only at night. During the day, he was annoyed by any sounds. His compatriot, scientist and philosopher Rene Descartes slept at least ten hours a day, believing that excessive tension is harmful to the thought process.

American inventor, architect and designer Buckminster Fuller formed a very original . He fell asleep for a short time at any moment when he felt.

Another French writer Honore de Balzac in a burst of creativity, he could drink up to 50 cups of coffee in one day.

German composer Ludwig van Beethoven, after dinner he liked to take long walks, which sometimes took the whole day. Walking enthusiasts were Soren Kierkegaard and Benjamin Franklin.

Creative Day of the American Writer and Journalist Ernest Hemingway started at six in the morning and continued until noon. Then he stopped working, not returning to it until the next day.

You can criticize or disagree with such traditions, considering them bizarre. As mentioned earlier, the main thing is that a person draws up a daily routine that suits his rhythm of life. And it doesn’t matter how much he will work, what time he gets up and goes to bed. Much more important is the feeling and satisfaction. If they are, then everything is done correctly.