The daily routine that will help keep pace with everything and stay healthy

Do not worry if you will not at first be obtained to follow the entire schedule. Over time, the listed things become habit that will not be so easy to get rid of.

6:00. Wake up

Awake and Sing! If possible, immediately plunge into the rays of sunlight.

6:15. Think about the good

Think about a couple-three of the things in your life - no matter how important - for which you are grateful. You will be surprised how quickly evaporate your anxiety about the upcoming day.

6:30. Begin to move

Take a few simple exercisesTo bring the blood to move. Then, recharge your batteries: before lunch will help you survive a protein shake, oatmeal, Greek yogurt or eggs, especially the hard-boiled.

8:00. Leave home

Getting to work, you can listen to any podcast or audiobook. It is better to choose something unfamiliar - it will help to find new and maintain the freshness of mind.

If the road does not get to fully enjoy listening to, then do something useful. For example, consider a list of tasks for the day, or to himself, rehearse the upcoming presentation.

9:00. Get to work

Organize workflow so as not to overload yourself and do not spend in vain worked out positive energy in the morning. When prepare a list of tasks, turn off your phone, log out of email and social networks and get to work. In an extreme case, try every 90 minutes include the mode of "Do Not Disturb".

12:00. restore energy

Use lunch time, to restore not only the body but also the mind. Go back to the fact that listening to or reading the morning or try a little meditation. If you're an extrovert, you communicate with colleagues - so you even more fill yourself with energy.

If you must dine at the computer, in parallel with this work, then they should at least be food healthy. This can be a salad of fresh vegetables, roll with lean meat or just a sandwich with peanut butter on whole wheat bread.

15:00. take rest

Afternoon drop in performance has not been canceled, but there is no reason to give him entirely. Instead of eating something sweet or drink Energy, pause and take a walk - at least near the office.

If the craving to eat something irresistible, then give preference to complex carbohydrates and lean proteins. The first promotes the release of energy, the latter make you cheerful. A great option - whole-grain crackers with cheese, dried or fresh fruit, raw vegetables with hummus or nut mixture.

18:00. go home

Labor Day is over, so leave work at work. It's time to relax. If you do not like morning exercises, then it's time to go to the gym or go out for a long walk with the dog. Alternatively, go somewhere where you can communicate with people. Will approach any activity that helps you forget about work.

19:00. Dine

It is best to eat at least three hours before they go to bed, otherwise the food will not have time to digest before bedtime. Avoid foods high in fat and carbohydrates. Promote good sleep, for example, salmon, whole grains, yogurt and bananas.

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

21:00. Relax

Meditation, a warm bath, a cup of herbal tea or a good book will help you relax before bedtime. Try not to watch TV at night and do not check the working documents on your computer. The blue light that emanates from the screen breaks circadian rhythms and allows the brain to produce melatonin - a natural hormone that promotes good sleep. In extreme cases, use a computer or a smartphone function, which reduces the amount of blue light to a minimum.

22:00. Go to bed

As much as you may try to protect itself from daily stress during the night, he still can overtake you. In the fight with him to help different stuff. Unscrew the Service to the wall with LED screen, and let it be a bedroom cool (About 18 ° C) and dark (no light also helps produce melatonin). Do not think about how to quickly fall asleep - just breathe.

If sleep is still sober as a judge, including a relaxing music or white noise, write something in her diary or enjoy a small and boring affair which is constantly delayed.