Schedule of the day. Daily routine: how to compose and why it is important to observe. The Jack Dorsey Experience

In our age of high technology, it is sometimes very difficult for a person to maintain a healthy lifestyle. The reasons for this are: an abundance of junk and fatty foods rich in preservatives and dyes, free round-the-clock access to the Internet and television, irregular work hours, and so on. As a result, the daily regimen gets confused, chronic fatigue, apathy, frequent headaches, insomnia and even depression appear.

The Importance of Leading a Healthy Lifestyle

The one who leads the wrong daily routine, does not observe sleep and wakefulness regimes, is immediately visible. Signs of lack of sleep are: bags under the eyes, yellow whites of the eyes with capillaries bursting in them, pallor of the skin, problems with coordination, increased nervousness, sensitivity and even tremor.

The relationship of normal physical and mental well-being with the daily routine was noticed by scientists more than 100 years ago. Depending on the biological age of a person, approximate ideal daily routine.

The main components of a healthy lifestyle

Strict adherence to sleep and wakefulness;
Balanced constant diet;
A sufficient amount of physical activity necessary for the body;
Following the rules of elementary hygiene;
Normal psychological state;
No bad habits.

What is the danger of non-compliance with the daily routine?

First of all, the regime shift is fraught with problems with the state of the nervous system. A person becomes apathetic to everything, or vice versa, overly irritable and nervous. Employability is markedly reduced. In addition, he becomes more susceptible to the harmful effects of stress, as well as various diseases and viruses.

In addition to influencing the psychological, the absence of a regime has an effect on the physical state. A person constantly feels sick, exhausted and deprived of strength. He is haunted by frequent headaches, fatigue, muscle pain and pressure problems. Also, knocking down the daily routine significantly slows down the metabolic processes, as a result of which diseases such as constipation, heaviness in the stomach, and dysbacteriosis may appear.

Individual diet must also be adjusted and balanced. As you know, the processes of digestion reach the peak of their activity from early morning to 12 noon, so if you regularly skip breakfast, you can easily earn yourself an ulcer, or gastritis.

The stomach gets used to the correct daily routine and nutrition quickly, therefore, those who lead a relatively healthy lifestyle, as a rule, do not have significant problems with digestion and absorption of nutrients.

What is the importance of maintaining a healthy lifestyle?

Compliance with the regime is the key to success and prosperity. People who strictly follow the daily routine, monitor their diet and control the presence of bad habits, as a rule, are more disciplined and purposeful. They never put things off until later and prefer to solve problems as they arise. In addition, the level of activity of such people is higher, they manage to do a lot of things in a day.
People who lead a healthy lifestyle, daily routine, get sick less often than others. With a measured and organized life, the body also begins to work “like a clock”. Physical activity, hunger, fatigue, and sleepiness all come at the same time, so the physiological mechanisms are never caught off guard and are almost always predictable.

The daily routine, the activities of the body, the phases of its sleep and wakefulness are directly related with the concept of biological rhythms.

Biorhythms are periodically repeated dynamics of the temporal intensity of physiological processes systematically occurring in every living organism.

Biorhythms and their direct influence on the life and health of a modern person are studied by a special science - chronobiology. Chronobiologists have established the dependence of the vital activity of all living beings on the planet on natural processes, as well as the influence of the sun, moon and even stars.

A connection was also established between the vital activity of the organism and the period of the day, the seasons. Biorhythms are not permanent they can change throughout life.

Closely related to them is the concept of biological clock - pre-programmed in a natural way sensors of the execution time of one or another action.

How to turn from an "owl" into a "lark"

To do this, you will need, first of all, desire and willpower. In order to turn from an “owl” into a “lark”, you need put in a little effort and patience.

How to create a healthy daily routine? Sample Action Plan

7:00 - 7-15 - getting out of bed

The best time to wake up is 7:00 am. Do not rush to get out of bed right away - allow yourself to lie down for a while. Think about what the new day will bring, consider the scenario for its further development;
Try drinking a glass of clean water on an empty stomach immediately after waking up - this will significantly speed up and improve the quality of the digestive processes;

7:15-7-30 - morning exercises and shower

Do not ignore exercise - during the night, human muscles become numb and lose their former elasticity. A complex of simple physical exercises can help restore their tone, and in combination with a shower, it has an amazing invigorating effect.

7:30 - 8:00 - breakfast

Breakfast should be light and nutritious. Morning is the time when the metabolic processes in the body are very fast. Give preference to cereals, they are rich in complex carbohydrates. Also, don't forget about the nutrients of raw fruits and vegetables and their overall importance for well-being and health.

8:15 a.m. – getting ready to leave the house

8:30 a.m. - leave the house (approximate time)

9:00 - 13:30 - the first peak of working activity

13:00-14:00 - lunch break

It is recommended to go out for a while to breathe fresh air to wake up and increase appetite;
In order not to waste money, make it a rule to take lunch with you.

14:00-18:00 - the second peak of working activity

19:00 - 20:00 - rest

20:00 - dinner (no later than 2-3 hours before bedtime)

Dinner should be comprehensive and nutritious, but at the same time not too overloaded with fats and simple carbohydrates. An ideal option would be a light side dish such as buckwheat porridge, vitamin salad with olive oil and baked fish.
Do not drink too much liquid at night, especially tea, as it has diuretic properties. You should also refrain from coffee - the caffeine contained in it irritates the nerve endings and can cause insomnia.

20:30-23:00 – free time

23:00 - sleep

Before going to bed, you should take a contrast shower, or a special soothing bath;
15-20 minutes of walking in the fresh air at night will help you fall asleep soundly;
If you have time to get hungry - drink a glass of any low-fat dairy product.

Of course, this is only an approximate schedule of a person's daily routine. You can draw up more detailed information yourself, taking into account all aspects and nuances of your specific life activity and state of health.

How to create a daily routine, taking into account the characteristics of the male and female organisms

Due to psychophysiological characteristics, the daily routine for men and women has some differences.

Men should pay more attention to physical activity, develop and strengthen their body. Just half an hour of time, regularly devoted to training, will help to achieve amazing results and improve health. It is useful to make morning and evening runs, and then take a contrast shower. Men should also pay attention to their diet - protein-fortified food with sufficient physical activity will help build the desired muscle mass. Proper meals should be about 5-6 per day, you can also arrange yourself light nutritious snacks.

The lifestyle of women is more flexible due to the influence of natural monthly cycles on them. The level of physical and mental activity should depend directly on their well-being.

Women, like men, also need to make time for their physical form. There are many techniques and sports that will help keep the body in great shape, such as gymnastics, swimming, yoga, cardio, ballroom and modern dance.

To maintain a fresh appearance, it is important not to forget that a woman should sleep at least 8-9 hours a day and carefully monitor her diet. To maintain harmony and grace of the figure, it is recommended to limit the consumption of fast food, sweets and alcoholic beverages. Preference should be given to light and wholesome food with a minimal presence of animal fats in favor of vegetable fats.

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 constant 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:

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 a 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. Difficult? 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!

Subscribe to new materials through the form below, I will also be glad if you share the article on social networks.

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

Rate this article:

5 - 6 am. This is the time when optimism is developed. If we do not get up at this time, they fade for us and we lose the opportunity to be cheerful and cheerful, we accumulate pessimism, which in the future creates problems and attracts negative events. Prayer at this time should be directed to the benefit of all living beings. Please note that only the person who gets up before 6 am is able to change his fate for the better. The Vedas say that at this time we can burn our karma, while after 6 in the morning we can only accumulate it.

6 - 7 am. The mind becomes more superficial and begins to contact the outside world. The sun is gaining strength. Our consciousness is no longer inward, it is now outward. And we can connect with other people. Also from 6 to 7 in the morning, while the power of the Sun is still minimal, and the power of the Moon is still present - the best time to memorize information, the ability to learn something at the maximum level.

7 - 8 am. At this time, logic works very well for a person, but the ability to teach is already melting. Good time for analysis and conclusions. Also from 6 am to 8 am good and breathing practices, perform any static exercises.

FROM 6 to 8 am time breakfast. Breakfast is a blissful time and we need to eat blissful foods. Their task is not to give us strength, but to awaken our mind, to replenish our energy of optimism. A proper morning breakfast revives our immunity, maintains the hormonal balance of women, making it possible to have children, creates a resource state for daytime activity, and supports our mental energy.

Foods that can be consumed for breakfast - milk (before 6 am), dairy products (after 6 am), fruits, especially bananas, dates, figs, honey, nuts, dried fruits, sweet spices (cardamom, fennel, anise, tubs, saffron , licorice, cumin, cinnamon).

8-10 am. The logic is already less strong, but the ability to work with the material is good. You can view information, engage in management, planning, organization of affairs.

to find out the latest and most interesting updates. AntiSpam Protection!

The active lifestyle that most people lead today requires the ability to manage your time. Time is the only resource that cannot be bought, and yet many people periodically use it inefficiently or even simply waste it. A well-thought-out schedule is the basis for controlling what time is spent on during the day. And besides, this is a great way to achieve your life goals, both large and small.

Steps

Part 1

Write down the most important tasks

Prepare a list of what you need to do on a daily basis. Don't worry about how to organize these things. At this point, all you need to do is brainstorm - it's not a to-do list yet. Devote an hour or two to this and write a list of everything that you need to do every day (including what you do not do, but consider it necessary).
- If it’s hard to think about everything at once, get a notebook and take it everywhere with you, and as soon as you remember any business, write it down in a notebook.
Write down things big and small. In the beginning, no business should be considered too small. If it's something you need to do, then you need to do it. When scheduling for the first time, it's best to include all possible things on it, and later edit the list and remove the excess.
- For example, if you need to walk your dog in the morning and evening, write it down.
Ask yourself questions about these things. What do you need to do to eat well? What do you need to do every day before you go to work? What needs to be done so that someone always picks up the child from school?
- You may be surprised at how many small things you need to do in order to achieve a larger goal and fulfill your responsibilities. But there is still light at the end of the tunnel. The schedule will help you see areas where you are not getting much return and which you can gradually get rid of.
Analyze your list. If you find that you have absolutely no time left to manage it on your own, review your affairs and make sure they are necessary. You may find that some responsibilities can be done more efficiently or delegated.
- If you're spending more time at the stove than you'd like, ask your neighbor if she'd like to share cooking duties. The two of you can identify a few dishes that both of you like, and then agree to take turns cooking once or twice a week.

Part 3

Optimize your schedule

Assess your energy level in the morning. For most people, critical thinking and creative inspiration are at their best in the morning. However, as the day progresses, these skills tend to become weaker and weaker. If you belong to this category of people, plan your "strategic" activities for the morning hours.
- However, it is possible that, on the contrary, creative activity is given to you exclusively at night. There is no wrong time for this. The main thing is to develop a schedule in such a way that it suits your characteristics and needs.