According to experts, your 24-hour life guide is to live in your healthiest life
Health is what most people think of when they suddenly feel uncomfortable. I’ll bet you’ve been through a long morning, when you can’t get up, and vow to take care of yourself from now on, you’ll “do better.”
Fortunately, I’m a health professional, and if you want to be more dynamic, more productive, and healthier, I’ve developed the perfect 24-hour routine,
6 a.m. : get up
Rise and shine! In the sun. If it’s available, get some of the first things in the morning. (if you don’t wake up, try a phototherapy alert.)
6:15 a.m. : being grateful
By choosing two or three sizes, you’ll be surprised to find that this activity eliminates most of the anxiety that starts the day.
6:30: start action
Do some exercise, like relaxing yoga or a more ambitious activity to get blood flowing. Then, come on. A protein shake, oatmeal, Greek yogurt or eggs (when you’re on the road, it’s best to cook) will take you to lunch.
8 a.m. : let’s go
If you work the way you more tense (workers or those tired, did not like you started your health), then the better use of time may be refined in your daily work out list (driver: tell it to your mobile phone), or to recite the upcoming presentations (if you are to work alone, or understand carpool partners).
9 a.m. : start work
You’ve done it. Now what?
Three words: priority, priority, priority.
Organize your work flow, avoid feeling overwhelmed, and waste the positive energy you cultivate in the morning. Once you’ve listed your to-do list, start working – it means closing your phone and writing off your email and social media. If so, at least try to enter a 90-minute “do not disturb” mode.
12:00 PM: come on
Use your lunch time (no matter how much it has limited), not only can I do for your body, also can cheer for your mind, take your leave during the morning commute listening or reading material, or squeeze into a quick meeting meditation (such as this one) or a quick desktop exercise. Or, if you’re an extrovert, spend time interacting with colleagues, which will boost your energy levels.
At least, if you eat something on the computer, thorough work, make sure that your lunch including health food, such as the main course salads, meat packing, even a good old peanut butter and jelly sandwich on whole wheat bread, of course).
3 p.m. : through
Even around the office, don’t eat sugary snacks or energy drinks, but take a break and walk. If your craving is too strong, stick to complex carbs and lean protein. Complex carbohydrates promote continuous release of energy, while lean protein helps increase alertness levels. Think of whole wheat crackers with cheese, fruit (fresh or dry), trail mix, or raw veggies with hummus.
6 p.m. : get out
The working day is over, so please leave your work at work.
Now it’s time to start converging, which means that everyone is different. If you’re not exercising in the morning, you can easily hit the gym or take a walk with your dog. Socializing is also a great relaxer – they don’t call it “happy hour”.
Anyway, get yourself out of the top of your job and accept it.
7 p.m. : dinner
Don’t wait too long for dinner. Eat at least three hours before bed, or you’ll be able to digest when you sleep. Avoid using high-fat, high-carb foods to boost sleeping foods such as salmon, whole grains, yogurt and bananas. You may feel drowsy, a stuffed pizza or triple cheeseburger, but an uneasy “food coma” is no substitute for quality sleep.
Also, don’t drink too much for all the reasons you already know.
9 p.m. : relax
Meditation, a warm bath, a cup of sleep friendly tea, or just a good book, are all ready for sleep.
A murder documentary marathon or tomorrow’s spreadsheet final read? Not that much. Blue light from your electronic product, although is not obvious, tell the brain to stop producing melatonin, a chemical induced natural sleep), and destroy the circadian rhythm, so to shut it down. If you can’t put down your screen, try using an app or built-in iPhone setting to turn off the light
10 p.m. : get into sleep
Daily stress can still interfere with sleep, no matter how hard you try to stay asleep. Despite this, little thing can help, such as turn your LED alarm clock on the wall (again, because the blue light), keep your bedroom cool (65 degrees) and dark (no light helps melatonin levels). Most importantly, don’t sleep, just breathe.
At first, you may only have one or two of these steps a day – never mind! Once you get into healthy habits, they will start to feel natural, if not necessary, through the day.