A healthy lifestyle is the most important condition for happiness, well-being and active longevity. One of the main factors of such life activity is the daily routine. For human health, it is imperative that the physiological functions of the body coincide with biological rhythms and are performed at approximately the same time. Then it will literally work “like a clock.” Of course, such a routine should be purely individual and coincide with one’s own capabilities. To create an optimal daily schedule for yourself, you must first understand what a daily routine is, why it is useful to follow it, and how it will help in everyday life.
12:00. Restore your energy
Use lunchtime to rejuvenate not only your body, but your mind as well. Go back to what you were listening to or reading in the morning, or try some meditation. If you are an extrovert, then chat with colleagues - this way you will fill yourself with energy even more.
If you have to have lunch at the computer while working at the same time, then at least let the food be healthy. It could be a fresh vegetable salad, a wrap with lean meats, or just a peanut butter sandwich on whole wheat bread.
Daily routine: why is it needed, what is it
A well-designed daily schedule is a way to control your actions during the day. This way you can plan time for rest, study, work and household chores. A proper daily routine is also considered one of the components of a healthy lifestyle, thanks to which you can keep your physical and psychological condition in a healthy tone.
A daily routine for a week or even a month in advance is considered a certain sequence of actions that must be followed. This is a special technique that allows us to optimize our activities. It is important to note that you should not strictly adhere to the drawn up schedule, since strict rules can only be a burden.
The correct daily routine includes the main actions that need to be taken as a starting point when drawing up an individual schedule:
- Time to sleep and wake up.
- Main meals.
- Periods set aside for mental or physical activity.
This is only the basis, which is supplemented by its own points. It is important to take into account personal habits, lifestyle and personal characteristics.
So why do you need a proper daily routine? This regime will be equally useful for both children and adults. A daily plan will allow you to control your activity level and rest so that you are always in good physical and psychological shape. As they say, a healthy mind in a healthy body.
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An ideal daily routine will achieve the following results:
- a stable state of emotional and mental health, which will strengthen the nervous system;
- quality sleep, more complete rest;
- increasing productivity through rational use of working time;
- strengthening the immune system and improving overall health;
- better control over your weight, as well as improved digestion and absorption of food;
- proper control over your physical condition and activity;
- increase in free time.
It is important to consider: each person has his own physiological clock, which can be adjusted to work, rest, study, sports or self-development at certain times of the day. The correct daily routine will make not-so-pleasant actions less repulsive to us.
15:00. Take a break
No one has canceled the afternoon slump in productivity, but there is no reason to give in to it entirely. Instead of eating something sweet or drinking an energy drink, take a break and take a short walk - at least near the office.
If the craving to eat something is irresistible, then give preference to complex carbohydrates and lean proteins. The former help release energy, the latter make you more alert. Great options include whole grain crackers with cheese, dried or fresh fruit, raw vegetables with hummus, or mixed nuts.
Daily routine: example for an adult
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As practice shows, successful people wake up early. Based on this, I offer you an example of a daily routine for an adult:
- 06:30–07:00 — awakening;
- 07:00–08:00 — exercise;
- 08:00–09:00 — breakfast;
- 09:00–12:00 — get busy with work, study or your projects;
- 13:00–14:00 - lunch and preparation for the second part of the day;
- 14:00–18:00 - continue working;
- 18:00–19:00 — dinner;
- 19:00–22:30 — rest and personal time (I recommend summing up the day);
- 22:30–23:30 — getting ready for bed;
- 23:30–06:30 - sleep.
From the article you learned what a daily routine is and how to create it correctly. Follow the rules and tips and you will become a more productive, healthier and happier person.
22:00. Go to bed
No matter how hard you try to protect yourself from daytime stress at night, it can still overtake you. Various little things help in the fight against it. Turn an alarm clock with an LED screen against the wall, and keep the bedroom cool (about 18 ° C) and dark (the absence of light also helps produce melatonin). Don't think about how to fall asleep quickly - just breathe.
If you still can't sleep, turn on relaxing music or white noise, write something in your diary, or do something small and boring that you keep putting off.
Daily routine: rules and tips
The daily schedule should include our physiological characteristics, so it is not necessary to keep everything strictly on time. Specifics should concern sleep and eating, as well as certain events and actions that are accompanied by agreements with other people.
I recommend adding separate time to your daily routine for the week to transition between tasks and responsibilities so that there is a reserve. This way the plan will not stress you too much.
How to create a daily routine? I recommend using the following tips:
- To create a schedule, use a diary, because keeping everything in your mind will be ineffective and extremely difficult. Categorize the entries and cross out the completed actions.
- Set your priorities. It is important to separate essential tasks from non-essential ones.
- Complete difficult tasks before lunch. At this time, the body is full of strength and energy.
- It is important not to become a slave to your regime. If necessary, change things around, taking into account your condition and physiological characteristics.
Photo: pixabay.com: UGC
An ideal daily routine will not be so if you do not listen to the following rules:
- Start your morning right.
Getting up early will set you up for further turmoil. You will have time to create your daily plan or go for a run, while listening to your favorite music or audiobook.
- Your goals should be a priority.
The daily routine of a woman and a man includes important matters, from which unnecessary discussions, letters in the mail, and the like can distract. You simply shift your attention to something unimportant that can be put off until later. Please note that after waking up, our brain works most efficiently for the first 4 hours.
- Set aside separate time for routine work.
An adult's daily routine by the hour should include routine work - both at home and in the office. To do this, set aside half an hour to an hour in the morning or evening, whenever it is more convenient for you. It is best to choose the first half of the day so that you don’t think about your routine until the evening.
- Properly take a break from work.
Lunch breaks are a good way to distract us from work. After them, it is especially difficult to return to the previous state. Repeating everything you have already done during the day will help you with this. Just mentally run through all your actions and achievements. This will give you back your motivation for further work.
- The evening should be free.
Use the evening time to relax and prepare yourself for sleep. The correct daily routine should include this feature.
In the evening, it is important not to think about work in order to reboot and prepare for the next working day. I recommend spending time with family, friends or doing your favorite hobby.
- Play sports.
A healthy daily routine must include sports. Physical exercise in the morning can fill us with energy, which is enough for us to have a productive working day.
- Eat right.
How to create a daily routine? It should include breakfast, lunch and dinner. Pay special attention to breakfast, because not only physical exercise fills our body with energy.
- Visualization is important.
Many people focus only on physical health, forgetting about psychological health. I recommend creating a daily routine online in a Google planner or other similar program, devoting at least a few minutes to meditation and positive thinking, imagining your success.
It is important to remember that it is necessary to load the body wisely so that fatigue does not occur, which will harm your health.
Important "disciplinary" section
Compliance with labor discipline is one of the most important issues that requires scrupulous study. Without this, the VTR rules will be insufficient and incomplete. Special attention is paid to the disciplinary issue, and in certain industries they do not limit themselves to the section of the VTR rules, but develop separate provisions or disciplinary statutes.
The disciplinary section consists of 2 parts: penalties and rewards. The section on penalties is based on Art. 192 of the Labor Code of the Russian Federation, in which a disciplinary offense is defined as failure to perform or improper performance of labor duties by an employee, which may result in 3 types of penalties (reprimand, reprimand and dismissal). Labor legislation does not provide for any other penalties.
For more information about disciplinary sanctions provided for by the Labor Code of the Russian Federation, read the material “Types of disciplinary sanctions under the Labor Code of the Russian Federation” .
Additional penalties can only be discussed in cases where special disciplinary liability is imposed on the employee. They are indicated in federal legislation or disciplinary regulations for certain categories of workers (Part 2 of Article 192 of the Labor Code of the Russian Federation). An example is the Law “On the State Civil Service” dated July 27, 2004 No. 79-FZ, which includes among additional penalties a warning of incomplete compliance and dismissal from the civil service position being filled.
IMPORTANT! According to Art. 193 of the Labor Code of the Russian Federation, a disciplinary sanction will be legal if the employer follows a certain procedure (requests a written explanation from the employee, draws up a report, issues an order, etc.).
The VTR rules must also provide for all cases when a disciplinary sanction is lifted (Article 194 of the Labor Code of the Russian Federation).
The VTR rules may not contain a section on incentives if this issue is already reflected in other local acts of the employer.
If this issue is not addressed anywhere, the VTR rules should reflect at least information about the types of incentives (gratitude, bonus, etc.) and the reasons for material or moral incentives (for work without marriage, etc.).
IMPORTANT! The section of the internal labor regulations dedicated to incentives allows you to fearlessly take into account bonuses and incentive allowances as part of salary expenses when calculating income tax (part 1 of article 255, paragraph 21 of article 270 of the Tax Code of the Russian Federation).
Practical recommendations
“The dullest pencil is better than the sharpest memory.” Write down your ideas using diaries, special programs, or just a sheet of paper. The routine displayed on paper will constantly remind you of things to do.
Don't be disingenuous
– in the initial stages, include in your schedule what you do throughout the day. Add to the schedule those items that will be accurately completed. So, if you can’t go to the gym for a long time and add this item to your schedule without doing it, this is not the best solution. The daily routine must be followed.
Consider physiology
– each of us has needs and, while creating a mandatory routine for every day, we cannot neglect them. Staying up late, giving up personal hygiene and eating as and when you want is not the best choice.
What is included in a day, or how to distribute all tasks in 24 hours
The main thing is to alternate between rest and reasonable stress (mental and physical) and eat on time. With this attitude, many things will be done with pleasure and as if by themselves. You can take a blank template and enter the start and end times of any classes for the student.
When creating a student’s daily routine, you should take into account:
- number of lessons on a particular day;
- the child’s need for active and quiet rest;
- travel time to school.
These are details that are superimposed on the basic parameters (sleep, food, rest, alternation of mental and physical activity).
So, how should a schoolchild’s day be organized?
