Approximate daily schedule. Sample daily routine for an adult

Sometimes it may seem that 24 hours a day is sorely not enough to get everything done. A correctly drawn up daily routine will allow you to clearly plan your day so that there is still free time left.

What do you need to know if you don’t know how to create a daily routine?

There are four basic rules. First, plan your future day in the evening. It’s good to do this schematically and put the sheet in a visible place. This way you can save time. How to manage everything? Here is a sample daily routine:

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 time the next day.
22.00 - going to bed.

Secondly, plan only those tasks that you enjoy doing. If you do something you don't like, you will quickly get tired and begin to experience discomfort. Thirdly, set your priorities correctly. Get yourself a diary (dated) and write down things in order of importance. For example:

Problems that require immediate solutions.
Important, but not very urgent matters.
Tasks that can be completed 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, but this method will allow you not to miss important thoughts.

Fourthly, find time to relax - this is a must. However, if there are still unfulfilled tasks, try to solve them on the day off, since tomorrow you will be back at work.

Time is money

Everyone knows how to make money business man. But how to manage time - only a few. There is even a special science - time management. It is taught by those who do not know how to create a daily routine so that time works for a person, and not vice versa. You need to start by analyzing and identifying holes into which useless time is leaking. It may only be ten to fifteen minutes. However, even these are important. They may not be enough to complete the tasks assigned for the day. The second thing you need to do is outline your goals: both short-term and long-term. It is clearly formulated desires that move a person towards their achievement. Otherwise, success will not come. After this, you can plan your time. There are seven very effective advice that will help you cope with the task:

The 70/30 principle. It is impossible to plan the whole day. Set aside 70% of your time and schedule tasks. Leave the remaining 30% for unforeseen circumstances and force majeure.
Today - for tomorrow. Don’t be too lazy to put the upcoming one in writing. This will allow you to manage your time wisely and arrive at your scheduled meetings without being late. At the end of the business list, you can write praiseworthy phrases: “You did great! But don’t relax!” or “Keep it up! But there’s still a lot to do!” They will motivate you to solve your problems.
Remember that the main activity occurs in the morning, so try to plan most of your activities in the pre-lunch time. It becomes easier psychologically when you realize that half of the tasks have already been completed, and there is still a whole day ahead. Then you can devote yourself to 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, you don’t have to lie on the sofa or smoke in the toilet. Use this time profitably: do a warm-up, water the flowers, rearrange folders on the shelf, read the press or get some fresh air.
Be realistic about your capabilities. You will waste a lot of time and health on achieving unattainable goals. Set yourself tasks that you can definitely solve.
Always clean up your work area at the end of the working day. This will help 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 within easy reach.
Get rid of those things that you don't need. A person is used to leaving things “for later”, in case they come in handy. Look around you, if you haven’t used something for several months, without a doubt throw it in the trash.

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

Owl or lark: does it matter?

Scientists have long divided people into two categories, depending on the degree of their productivity in different times days. These are the last ones to wake up easily in the morning. In the early hours they are cheerful and active, but by the evening they are tired and cannot exercise important matters. Owls, on the contrary, have difficulty waking up, and their maximum activity is achieved in the evening and at night. Obviously, when planning a daily routine, it is necessary to take into account the person’s psychotype. And, for example, important meetings for night owls should not be scheduled in the morning.

However, in modern world"early people" have an easier time, since basically all work in the office or production begins early in the morning. Scientists are confident that any person, in principle, with a strong desire, can change their biorhythms. Each of us is capable of turning from a “night owl” into a “lark”. However, this will require willpower, patience and the ability to stick certain rules upon reaching the goal.

Biological clock

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

4 o'clock in the morning. The body is preparing to awaken, cortisone, a stress hormone, is released into the blood. This time is dangerous, as there is a high probability of heart attacks, exacerbation chronic diseases, bronchial asthma, etc.
5.00-6.00. Metabolism is activated, blood sugar and amino acid levels increase - the body “starts” the work of all systems.
7.00. Great 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 the bones ache. It is better to reschedule your appointment with the dentist until the afternoon, when the unpleasant syndromes will not be as pronounced.
9.00-12.00. By this time, 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. Performance is still reduced. However this best time for dental treatment.
15.00-17.00. Blood pressure rises again, mental processes are activated, and a peak in performance is observed.
18.00. The optimal time for dinner is so that the body has time to digest food before bed.
19.00-20.00. This watch is ideal for taking antibiotics. The nervous system is the most sensitive. The watch is intended for quiet family affairs or friendly gatherings.
21.00. This period is suitable for memorization large quantities information because the brain is wired to remember.
22.00. A great time to fall asleep. The body is adjusted to restore strength and energy for the next day. If you fall asleep now, sound and healthy sleep provided for you.
23.00-1.00. Metabolic activity decreases, pulse slows, breathing is even. Deep sleep.
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.

Plan your daily routine taking into account 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 serves as director of the world-famous company Squer. 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. He leaves the remaining two days for 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 working day looks something like this:

On Monday he deals with 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 connections with business partners.
On Friday, new employees are recruited and general organizational issues are resolved.

Of course, the daily routine successful person very reminiscent of a workaholic's schedule. However, he always finds time for walks fresh air and for relaxation.

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

Everyone understands that Winston Churchill, as head of the British government, had irregular working hours. 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 Churchill got up, went to wash, get dressed and went down to the garden to take a walk in the open air.

Lunch for the leader of the country was served at approximately one o'clock in the afternoon. All family members were invited to the feast. Within an hour, Winston could easily communicate with them and enjoy the company of loved ones. After such a pastime, he began his duties with renewed vigor. Not a single day of Winston Churchill's work passed without a long nap. And at eight o’clock the family and invited guests gathered again for dinner. After this, Winston closed himself in his office again 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 person 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 some people's work allows them to work remotely, without even leaving home. As a rule, such workers are not used to spending time planning their workday, although this would be very useful for them. Often they work at home without any routine: they sit at the computer until late at night, then wake up late in the afternoon, exhausted and lethargic. Such workers are unlikely to ever become successful. Another thing is that if you stick to the right daily routine, you can achieve success at work. And also be happy in your personal life and at the same time maintain your health. Here's an example of how to create a daily routine:

You need to get up early, no later than 7 am. After waking up, take five minutes to do morning exercises, take a shower and have a hearty breakfast. After this, you should not immediately rush to work. Rest a little more, let your body wake up and get into a working mood.
You can work from 9 to 12. Do things that require mental stress, as at this time your memory is activated, your performance improves and your brain works better.
12.00-14.00 - devote these two hours to preparing lunch, eating and afternoon rest.
Afterwards you can start working again, but no later than 18:00.
From 18 to 20 pm, devote yourself to those 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 around the TV to watch an interesting film.
You need to go to bed no later than 22:00, because the next day you will have to get up early again.

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

How to fall asleep quickly?

It is obvious that adequate 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. This 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.
Stop exercising a few hours before your desired sleep time. 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 have a beneficial effect on the time you fall asleep.
Don't eat heavy food before bed.
Before going to bed, ventilate the room thoroughly.
Always wake up at the same time in the morning, even if you still want to take a nap.

It is obvious that a well-slept and well-rested person has healthy looking. He is cheerful, cheerful and determined to solve assigned tasks productively during the working day.

A housewife is also a person

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’s every day is, you only need to be in her shoes once. Therefore, planning time is as important for her as the daily routine of a successful person. This will help you find at least a couple of hours for personal affairs and not become a slave to the household. In order to systematize her work at least a little, a woman is asked to keep special records. The table below shows how planned activities should be ranked.

As you can see, you need to make a plan for important and not so important things for every day. They will be performed regardless of daily duties such as cooking, washing dishes, walking a pet, and so on. Cleaning the entire apartment every day, you quickly get tired of doing everything superficially. We suggest you pay attention to one room per day. However, this must be done carefully and responsibly. This way you will kill two birds with one stone - you practically won’t have to do anything general cleaning and you won’t get as tired as you would from cleaning the entire apartment as a whole.

Let small things include goals such as changing bed linen, flower transplantation and more. Also try to complete your daily duties chronological order. This way you will reduce the time it takes to solve them. For example, when you get up in the morning, first make your beds, and then start preparing breakfast. Wash dirty dishes immediately after eating, rather than saving 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 your schedule the things you can do with your family. For example, going to the grocery store. Be sure to involve your household members 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 to systematize your life and be able to find time for walks with friends, shopping for clothes and other pleasant things.

Work - time, fun - hour

It is impossible to work without a break. Even a business person needs to take at least one day off. We will show you how to spend it to the benefit of yourself and your family:

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

If you are a business person, do not neglect rest. Be sure to plan your day off. This will allow you not only to maintain your nerves and health, but also to begin the next one with new strength and fresh thoughts. working week. 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 largely depend on how competently you can plan your time.

To do this, get yourself a diary and be sure to create a regime that you will strictly adhere to. Study the experiences of successful entrepreneurs and follow the advice that suits you. Determine your biorhythms and create a daily routine based on your capabilities. Set your priorities correctly, this will allow you to save energy and time on minor tasks. And don't forget about sleep and rest. This is an essential part of the daily routine of a successful person.

A typical picture: children sit at lessons or games until late, and in the morning they cannot wake up and go to school lethargic. Hence fatigue, drowsiness, irritability.

“The reason for this is simple non-compliance with the daily routine. Unfortunately, we forget that man is part of nature and is structured in such a way that our body has periods of decreased activity and, conversely, increased performance,” says Irina Kalashnikova. – Often, due to simple ignorance, we confuse this time. When we need to rest, we sit the child down to do his homework; when he should be gnawing on the granite of science, he goes for walks. Few people know that the first wave of our activity occurs from 9 am to 1 pm, the second in the evening - from 4 pm to 7 pm. It is at this time that it is better to study, prepare homework, go to sections and clubs.”

Before drawing up a child’s daily routine, Irina Alekseevna advises parents to answer a few questions for themselves.

How well do I know my child?

You can answer right away how much time your child spends on morning exercises and breakfast, going to school, studying, preparing homework? If yes - good, if no - watch him for a week, but not at the very beginning academic year, when they haven’t had time to load their homework yet.

Photo by Vadim Zablotsky

Analyze how much additional circles and sections take up. Ideally, it is recommended to visit no more than three sports activities And two educational. Moreover, they must alternate with each other. Is your child busier? Take a closer look to see if it can handle the load. If it’s difficult for him, give up something, choose what you like best.

“Fearing that the child will wander around idle and fall into bad company, many parents try to occupy his every day as much as possible. This is impossible: a child, like any adult, should have personal time, but with all his hobbies there simply won’t be any left,” says the doctor.

Am I ready to stick to the regime?

The best motivation for a student is the example of his own parents.

“Children are our mirror. If we say some words to a child, we must back them up with actions. Parents adhere to the regime - he follows them. No? He wonders: why should I do this then? – says Irina Kalashnikova. “By performing the same actions every day in turn, the child will soon develop a habit, and he himself will follow the regime without any reminders.”

Will I be able to stay on track on my day off?

“Let him sleep longer on the weekend, he’s tired during the week,” any mother will say. And instead of getting the child up at 7 am, he will allow you to soak in bed until 10–11, forgetting that you can’t get enough sleep, but it’s easy to lose your routine.

Photo by Vadim Zablotsky (archive)

“If you decide to stick to the regime, then do it every day. There are no holidays or weekends in the daily routine. And there is nothing wrong with standing up as usual. If you get tired, you can sleep a little during the day. Otherwise, what do we get: all week we got up at 7 am, and on Saturday and Sunday at 11. Such time jumps are real stress for the body, explains the specialist. – You may have noticed how on the weekend you woke up at the same time as on a weekday, but decided to treat yourself to some sleep. And when you woke up for the second time, you felt a little lethargic, sleepy, and you might have a headache.”

These are the first consequences of oversleeping. We encounter the second ones on Monday.

“You think it’s wrong to say: Monday is a hard day. Although it should be easy, because theoretically we go to work rested and with new strength. It turns out exactly the opposite: our body has to readjust again to the schedule that we messed up over the weekend,” says Irina Alekseevna.

7.00. The day begins

The daily routine by the hour is compiled individually for each child. The times of rising, breakfast, lunch, dinner and sleep remain unchanged.

“Schoolchildren of both the first and second shifts should wake up at 7:00 and go to bed at 20:30–21:00. High school students, due to their greater workload, go to bed a little later - at 22:00, at the latest - 22:30. Under no circumstances should you stay up until midnight. It is believed that best vacation for the brain from 21:00 to 00:00. It is at this time that the nervous system rests,” explains Irina Kalashnikova.

Other routine moments may vary slightly depending on the children’s hobbies.

The daily routine of a second shift student is structured a little differently. Changes in the daily routine will only affect study time and homework preparation.

“Studying during the second shift does not mean that the child can sleep longer. He should also get up no later than 7:30,” Irina Kalashnikova is convinced.

You shouldn't start homework right after school either. After 20:00, performance decreases several times. Memory and nervous system are overloaded. Irina Alekseevna advises, if possible, to do homework in the morning, with a fresh mind:

“Of course, many parents worry that if they don’t supervise their child, he won’t learn his lessons in the morning. In this case, I advise you to look at the student’s condition. If he, having come home from school in the evening and having rested a little, can sit down to his homework, study with him for a short time. Divide tasks into evening and morning tasks. In the evening, help him deal with difficult subjects, and in the morning leave those that he can handle on his own.”

When you hear the alarm, you shouldn’t jump out of bed right away. For a newly awakened body, this is stress. It's better to stretch well, take a couple of deep breaths and exhales and slowly stand up.
The morning needs to start with charging. It is enough to do a few exercises: stretching, flexion-extension, circular rotations for the arms, shoulders, torso and legs. You can finish with walking in place and squats. 7–10 minutes is enough to relieve drowsiness and improve your mood, because even during such a short period physical activity joy hormones – endorphins – are produced.
Don't neglect breakfast, lunch and dinner. Most healthy breakfast - porridge. You can add nuts, raisins, dried apricots, pieces of fruit or berries to oatmeal, which is unloved by many children. If a student doesn't want to eat, he needs to look an acceptable dish for him: cheesecakes, omelette with tomatoes, pancakes with sour cream. For lunch, soup or borscht is a must. The first hot dish will give you a lot of energy, and the digestive juices produced will help your body absorb food more easily. Three hours before bedtime you need to have dinner. Preference should be given to easily digestible foods: dairy products, cereals, stewed vegetables. If your child gets hungry and asks to eat before bed, you can offer him a light snack: a glass of kefir or an apple.
After classes finish everyone from elementary school kids to 11th graders needs a break from their schoolwork. At a minimum, carve out an hour of rest, where there is no room for reading books and news, TV, computer and gadgets. Younger students can sleep or play, while high school students can take a walk in the fresh air.
Doing homework, need to stick school rules: every 45 minutes have a ten-minute recess. You need to ventilate the room, walk around the house, do a couple of breathing and gymnastic exercises.
What items should you start with? homework, you need to look at the child. If it’s easy for him to get ready and concentrate, then you can start with the difficult ones and leave the easiest tasks for a snack.
The time that is weekdays goes to study and homework preparation, Saturday and Sunday can be replaced with rest. With a small clarification: rest is not a synonym for idleness, but a change in habitual activity. You can go to an exhibition or festival, have a picnic, go somewhere, do something creative. Don’t forget about physical activity: cycling, rollerblading, swimming.
A few hours before bedtime you need limit emotional stress, that is, choose a calm, peaceful activity - a walk, drawing, music. No movies, noisy games, heavy music or the Internet. The so-called fragments of impressions that remain from such a pastime will affect your sleep. Either the student will have difficulty falling asleep, or sleep will be restless and intermittent. There is little benefit from such a dream. In the morning, the child is unlikely to feel rested.

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

Steps

Part 1

Write down your most important tasks

Prepare a list of what you need to do on a daily basis. Don't worry about how to organize these tasks. At this stage, you just need to brainstorm - it's not yet ready list business Devote an hour or two to this and make a list of everything you need to do every day (including what you don’t do, but consider necessary).
- If it’s difficult to think about everything at once, get a notebook and take it with you everywhere, and as soon as you remember something, write it down in the notebook.
Write down both big and small things. At the very beginning, no business should be considered too small. If it's something you need to do, then it needs to be done. When creating a schedule for the first time, it is better to add all possible tasks to it, and later edit the list and remove unnecessary ones.
- For example, if you need to walk your dog in the morning and evening, write it down.
Ask yourself questions about these matters. 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 to ensure that someone always picks up your child from school?
- You might be surprised at how many small things you need to do to achieve the larger goal and fulfill your responsibilities. But there is still light at the end of the tunnel. The schedule will help you see those 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 at your own discretion, review your affairs and make sure that they are necessary. You may find that some responsibilities can be done more efficiently or delegated.
- If you find yourself 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 you both 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 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 in the morning hours.
- However, it is possible that you, on the contrary, creative activity Available only at night. There is never a bad time for this. The main thing is to develop a schedule in such a way that it suits your characteristics and needs.

A daily routine is a plan of action for every day that helps you rationally allocate time and use it as efficiently as possible. Planning your day is necessary to achieve success, because a person’s time resources are limited. Therefore, without proper distribution of tasks, it is very difficult to do everything planned. A daily routine disciplines, helps to mobilize willpower and restore order both in the head and in life in general.

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Why do you need a daily routine?

If there is no planning of your own time, a phenomenon such as procrastination may arise. This definition refers to constantly postponing things until later. At the same time, the person is inactive, but feels guilty and helpless in the face of accumulated responsibilities.

This phenomenon occurs due to fear of something new or lack of confidence in one’s abilities. In addition, people who do things they don’t like often suffer from procrastination.

You can avoid wasting time by creating a daily routine. This will also provide the following benefits:

will help prevent overvoltage nervous system and the onset of a state of apathy;
will increase working capacity and reduce fatigue;
will charge you with optimism and energy, provide you with vigor to complete all assigned tasks;
will improve digestion and increase immunity, which will allow you to get sick less.

The concept of biorhythms is closely related to the daily routine. It means that the physiological processes occurring in the body are repeated with a certain frequency. Disruption of biorhythms leads to deterioration of the body and its accelerated wear and tear.

A regime is also needed for people leading healthy image life. If your goal is to lose or gain weight muscle mass, you need to eat at certain intervals. In addition, it is very important to train regularly, choosing the right time for training.

Basic principles for creating a regime

It is advisable to create a daily routine yourself, focusing on your own feelings regarding the distribution of tasks over time. After all, everyone’s activity level is different. Some can quickly switch from one type of activity to another. The latter require a calmer and more measured pace. This should be taken into account when creating the graph.

It is also worth understanding that the schedule will be different for adults, schoolchildren, students, etc. Whatever the volume of tasks for the day, it can be divided more rationally. This will allow you to complete mandatory tasks faster and have more time to relax.

To create the right schedule, you should adhere to the following rules:

realistically assess your capabilities and not plan too many things, since if they are not completed, you may lose confidence in your abilities;
don’t make your schedule too tight so that you don’t have to constantly rush;
leave enough time for rest during the day;
sleep 7 to 8 hours;
try to go to bed between 21:00 and 23:00, since sleep before 24:00 is the healthiest and helps the body recover effectively;
Walk as much as possible, taking travel time into account when creating your schedule.

If you follow these principles, you can easily create the right daily routine with your own hands.

Proper nutrition regimen

An integral part of the daily routine is diet. It must be followed both when losing weight and gaining muscle mass. This is also required for those who do not set specific goals for themselves. After all proper nutrition ensures the normal functioning of the digestive system and avoids many troubles (constipation, diarrhea, etc.).

When creating a diet, you should adhere to the following principles:

It is advisable that the time of eating coincides from day to day, since then the body will be ready to digest the food;
It is worth eating small portions at intervals of 3-4 hours, which will avoid hunger and speed up metabolism;
You can’t eat a couple of times a day, even if you don’t have free time, so you can take containers with healthy snacks to work;
In the morning you definitely need to have a hearty breakfast (porridge, cottage cheese, eggs, etc.), one apple or kefir will not be enough;
after 16:00 you should try to consume as few carbohydrates as possible and as much protein as possible (vegetables with chicken breast, buckwheat with fish, etc.).

An approximate daily diet for weight loss with a scheduled menu is presented in the table.

To gain muscle mass you should eat the following:

Thus, there is no need to follow a strict diet even when losing weight. This will only lead to breakdowns and metabolic disorders.

How to manage to exercise regularly?

Many people say that they do not have time to exercise due to work or household responsibilities. But it is impossible to maintain a healthy lifestyle without physical activity.

You can always find some free time for training if you organize your day correctly. To maintain your figure and health in good condition, it is enough to allocate 40–60 minutes 3–4 times a week.

When choosing a time to exercise, there are several factors to consider. In the first half of the day, the body is most susceptible to aerobic exercise. Therefore, immediately after waking up, it is recommended to do exercises, jog or exercise on cardio equipment (exercise bike, elliptical, treadmill, etc.). Such exercises will be most effective for losing weight.

If you want to gain muscle mass, the best time for strength training is in the evening, after 16:00–17:00 hours. It is during this period that the body is predisposed to anaerobic stress.

This way, you can choose the best time for training and compare it with your work schedule. Many people have 2 days off a week and work until 17:00–18:00 on weekdays. After work, you can go to the gym and have a class. In addition, there is an option to get up early and go for a run in the park near your house. This will give you a boost of energy and optimism for the whole day.

You can also work out on a 2x2 work schedule. In this case, you will need to train on free days in the morning or evening. Then you will be able to do 3 workouts per week, which will be quite enough to improve appearance and health promotion.

If the journey to the fitness club takes too long, you can exercise at home. This option is also suitable for young mothers who do not have the opportunity to separate from their child.

As equipment for home workouts, you can use small dumbbells, weights or special rubber bands for fitness.

Daily routine examples

As already mentioned, the daily routine will be different for working adults, students, schoolchildren, teenagers, etc.

The differences will be in the amount of responsibilities that need to be completed during the day.

For adults

Men and women who have permanent job, they often don’t understand how to plan their day in such a way as to have time to complete all the required tasks, cope with everyday routine and at the same time lead a healthy lifestyle, eat right and exercise regularly. This is quite real. An example of a daily routine for an adult working person is presented in the table.

Time	Task
7:00	rise
7:00–7:05	Drink a glass of water, do an exercise such as vacuum
7:05–7:15	Light exercise (squats, bends, push-ups, etc.)
7:15-7:25	Contrast shower, girls are recommended to rub with a massage brush against cellulite
7:25	Hearty breakfast
8:00–8:30	Leaving the house (on foot if possible)
9:00–13:00	Working hours. If work allows you to be distracted, it is advisable not to sit in social networks, and read good book. In addition, you can study English or another language. Around 11:00 you need to have a snack
13:00–14:00	Lunch break. No need to snack on junk food. If there is no good cafe or canteen nearby, it is worth carrying healthy food with you in a container. While eating, you should not read any documents or do other things. After all, then the food will be digested much worse
14:00–17:00	Working hours. Around 4:00 p.m., you should have a snack to ensure your body is provided with nutrients.
17:00–17:30	The way home (on foot if possible)
17:30	Dinner
18:30-19:30	Workout at home or in the gym
19:30-21:00	Free time
21:00	Eat a portion of cottage cheese at night to supply the body with protein, calcium and other beneficial microelements
21:00- 23:00	Free time
23:00	Go to bed

You need to stick to this regimen for at least a week. After this, it will be easy and pleasant to comply with it, since all tasks will be completed on time, and the rest will be complete.

For schoolchildren

Schoolchildren need a different routine. Sometimes parents, trying to comprehensively develop their child, send him to many sections and clubs. As a result, the workload will become too heavy, and there will be practically no free time left. This is wrong, since children must rest and play in their own way.

An example of constructing a schoolchild’s daily routine is presented in the table.

Time	Task
7:00	rise
7:00–7:15	Charger
7:15-7:30	Morning hygiene
7:30	Full breakfast
8:00	Leaving home for school
8:00–12:00	Studies
12:00	Lunch in the school canteen
12:00–13:30	Studies
13:30-14:30	A walk or an after-school group activity
14:30	The way home
15:00	Dinner
15:30-16:30	Doing homework
16:30	Snack
17:00–18:30	Classes in a section or club (football, athletics, dancing, chess, violin, etc.)
19:00	Dinner
19:30-21:30	Free time
21:30	Dream

It is especially important for first-graders to adhere to the regime, as they need to get used to a different pace of life, learn to be independent, responsible and disciplined.

For students

Students require a special daily routine. After all, this period of life is one of the most eventful. In addition, it is necessary to devote sufficient time to study. To get everything done, you can create a schedule like this.

If you follow this regime, you will be able to allocate time for study, sports and personal life. In this case, the rest will be complete, so there will be no overwork.

For early risers

All people are usually divided into “night owls” and “larks”. The first ones have a hard time getting up in the morning, since their burst of activity occurs in the evening and even closer to the night, as a result of which they fall asleep late. The latter wake up on their own very early, and towards evening they begin to feel sleepy.

Peculiarities of your activity peaks should also be taken into account when creating your daily routine. The routine that is most convenient for “larks”, that is, those who get up and go to bed early, could be as follows:

It is believed that, on average, “larks” are most productive from 9 to 10 am and from 16 to 17 pm. Therefore, it is during this time that it is recommended to plan important matters that require some effort (work, business meetings, training, etc.).

For the night owls

It is difficult for night owls to get up as early as early risers. Therefore, if possible, you can sleep longer so that your body has time to rest.

Peaks of owl activity occur between 11:00 and 12:00 and 18:00 and 20:00.

An approximate daily routine for night owls is presented in the table.

Of course, not everyone can afford such a routine. It is suitable for people with free or shift schedule work and students in the second shift.

How to turn from a “night owl” to a “lark”?

But some studies have proven that the characteristics of “owls” and “larks” are not associated with genetic predisposition. The main reason for this separation is precisely the wrong daily routine.

To transform from a “night owl” to a “lark”, you can take the following actions:

go to bed strictly certain time(from 22:00 to 23:00) every day, even if you don’t feel like sleeping;
get up at 6–7 am with an alarm clock, including on weekends;
after getting up, do exercises or jog in the fresh air, take a contrast shower and have a hearty breakfast;
if you can’t wake up, you should lie in the bath with a few drops essential oil orange, lemon, mint, rosemary, etc.;
eat right at the same time;
add more physical activity;
In the evening you should not watch TV or surf the Internet, it is better to read a book;
before bed, you can take a warm bath with soothing oils (chamomile, lavender, calendula, etc.);
The bedroom should be ventilated during the day, and when going to bed, turn off all the lights.

If you follow these tips for a few weeks, you'll soon find it much easier to get up in the morning. Your activity and productivity will increase throughout the day. Thanks to this, you will be able to do more things and achieve all your goals.

And a little about secrets...

The story of one of our readers, Inga Eremina:

I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to remove overweight fully? How to cope with perestroika hormonal levels and obesity? But nothing disfigures or makes a person look younger than his figure.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. That's why I chose a different method for myself...