The ideal daily routine for a woman. A step-by-step system for drawing up the correct daily routine For you, the regime and the most

A large amount of work, irregular sleep and poor nutrition adversely affect human health. The daily routine for a healthy lifestyle, the foundations of which are developed by specialists, is based on regularity. In order for the body to function effectively, you need to get up and go to bed at the same time, eat by the hour. This will allow physiological systems to tune in to a certain type of activity in advance and then carry it out most effectively.

Also, the regime involves the alternation of activity and rest. This allows the body to recover and not waste extra resources. Today, doctors say that many modern diseases, primarily stress and depression, are associated with a violation of the daily routine. Night activity leads to the fact that the body spends a lot of energy, does not have time to rest. As a result, the system fails and the person gets sick.

Approximate daily routine for men

Differs from women's. Therefore, it is advisable to draw up a regimen for each gender. The daily routine for a healthy lifestyle in men differs primarily in that it should be given more time for physical activity. The representatives of the stronger sex need to train the body with strength exercises, as well as develop endurance through running and walking. The day of a healthy man begins at 6-7 in the morning with muscle warm-up exercises. Breakfast should be at least 35% of the total daily diet. Young people need to move more. Therefore, after breakfast, it is best to take a walk lasting 20-30 minutes. It's good to get used to getting to work on foot or by bike.

Mature men should devote a lot of time to cardio training: at least 3 times a week. The optimal daily routine for a healthy lifestyle in young and middle-aged men should include 5-6 meals, but all main meals should be consumed before 4 pm. Sleep at any age is better to go to bed at 22-23 hours. Before going to bed, do not load the brain with reading or watching TV. It is better to take a walk or listen to music. Sex in a man's schedule is best transferred to the morning hours. At this time, the body is best prepared for this.

Optimal regimen for women

Female physiology is focused on fertilization, bearing and giving birth to children. Therefore, girls need a special daily routine. It is necessary when planning the day to remember the monthly cycles that affect the tone and hormonal levels. Therefore, the mode may vary depending on the stage of the cycle. The correct daily routine for a healthy lifestyle in girls should include a sufficient amount of physical activity. Mostly it should be cardio and stretching exercises. Yoga classes and various breathing practices are excellent. A girl should get used to getting up early and going to bed early from a young age. She needs to sleep at least 8-9 hours a day, preferably between 10 pm and 6 am. The daily routine should include three full meals and 2-3 snacks.

A competent daily routine of a healthy lifestyle for a middle-aged and older woman should also include physical activity. It's good if it's yoga or Pilates. You need to do gymnastics or fitness 3 times a week for at least 40 minutes and devote 15-20 minutes to warming up daily. After thirty years, it is very important for women to get enough sleep. But sleep more than 8 hours is no longer worth it. After 50, you can reduce sleep time by 1 hour.

Daily routine and age

The older a person gets, the more strength the body needs to fight aging. A well-thought-out daily routine for a healthy lifestyle at 40 should take into account age-related sleep needs. For health, you need to sleep at least 7 hours. Doctors recommend to devote more time to rest and competent physical activity. Needs for food after forty are reduced. Therefore, you need to reduce portions, especially meat and simple carbohydrates, but not reduce the number of meals.

Child's day routine

Take care of your health from an early age. Therefore, the daily routine is so important for children. At this time, habits are formed that will accompany a person all his life. Do not neglect discipline and teach your baby to live by the clock. It is necessary to raise the child at 7 in the morning, and put it to bed no later than 21 hours. Children need a lot of sleep. Therefore, babies under 6 years old should also sleep during the day. The correct daily routine for a healthy lifestyle in children should include walking, preferably 2 times a day, time for classes and 5-6 meals.

From an early age, you need to accustom the little one to daily physical activity. It can be morning exercises and active games every day. It is good to have the first walk with preschoolers before lunch, the second - at 17-18 hours. You can walk with the baby in the park before going to bed, but do not let him be heavily loaded. The daily routine for a healthy lifestyle of a student is adjusted to classes at an educational institution. Daytime sleep is excluded from the schedule, but after lunch the child should have the opportunity to rest. For example, while reading a book. The student should go to bed at 21 o'clock in order to have a good sleep before getting up at 7 in the morning. The daily routine, as the basis of a healthy lifestyle, is important for every age group.

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

“The reason for this is a simple non-observance of the daily routine. Unfortunately, we forget that a person is a part of nature and it is arranged in such a way that our body has periods of decline in activity and, conversely, an increase in working capacity, - says Irina Kalashnikova. – Often, due to ordinary ignorance, we confuse this time. When it is necessary to rest - we seat the child to learn homework, when it would be necessary to gnaw at the granite of science - he walks. Few people know that the first wave of our activity falls 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 circles.

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

How well do I know my child?

Can you immediately answer how much time your child spends on morning exercises and breakfast, on the way to school, studying, doing homework? If yes - good, if not - watch him during the week, but not at the very beginning of the school year, when the homework has not yet been downloaded.

Photo by Vadim Zablotsky

Analyze how much additional circles and sections take up. Ideally, a week is advised to visit no more than three sports activities and two cognitive. And they should alternate with each other. Is the child busy? See if it can handle the load. If it is difficult for him, give up something, choose what you like more.

“Fearing that the child will wander around and fall into bad company, many parents try to keep their day as busy as possible. It’s impossible: a child, like any adult, should have personal time, but with all the hobbies he simply won’t be left, ”says the doctor.

Am I ready to stick to the regimen?

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 reinforce them with actions. Parents adhere to the regime - he pulls up after them. Not? He is perplexed: why should I do this then? – says Irina Kalashnikova. “By doing the same actions every day in turn, the child will soon develop a habit, and he will follow the regimen without any reminders.”

Will I be able to not get out of the mode on the day off?

“Let him sleep longer on the weekend, because he was tired for a week,” any mother will say. And instead of waking up the child at 7 in the morning, he will allow you to soak up the bed until 10-11, forgetting that you can’t get enough sleep for the future, but it’s easy to get off the regime.

Photo by Vadim Zablotsky (archive)

“If you decide to stick to the regime, then do it every day. The daily routine has no holidays and weekends. And there is nothing wrong with getting up as usual. If you get tired, you can get some sleep during the day. Otherwise, what do we get: we got up at 7 in the morning all week, and at 11 on Saturday and Sunday. Such time jumps are a real stress for the body, the specialist explains. - You may have noticed how on the weekend you woke up at the same time as on a weekday, but decided to please yourself with a dream. And already waking up for the second time, you felt a little lethargic, drowsy, your head might ache.

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

“You think they say in vain: Monday is a hard day. Although it should be easy, because theoretically we are rested, with renewed vigor we go to work. It turns out everything is exactly the opposite: our body has to reorganize again according to the schedule that we knocked down on the weekend, ”says Irina Alekseevna.

7.00. The day begins

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

“Pupils 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's believed that the best rest for the brain from 21:00 to 00:00. It is at this time that the nervous system rests, ”explains Irina Kalashnikova.

Other regime moments may differ slightly depending on the hobbies of children.

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

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

Don't start doing homework right after school. 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 do not control the child, then in the morning he will not learn his lessons. In this case, I advise you to look at the state of the student. If he, having come in the evening from school and after a little rest, can sit down for lessons, study with him for a short time. Divide tasks into evening and morning. In the evening, help him deal with difficult objects, and in the morning leave those that he can handle on his own.

When you hear the alarm, you can not immediately get out of bed. For a newly awakened organism, this is stress. It is better to stretch well, take a couple of deep breaths and exhale and slowly stand up.
Morning should start with charging. It is enough to do a few exercises: sips, 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 mood, because even during such a small amount of physical activity hormones of joy are produced - endorphins.
Do not neglect breakfast, lunch and dinner. Most healthy breakfast- porridge. In oatmeal, unloved by many children, you can add nuts, raisins, dried apricots, pieces of fruit or berries. If the student does not want to eat, you need to look food acceptable to him: syrniki, scrambled eggs with tomatoes, pancakes with sour cream. At lunch, soup or borscht is required. The first hot dish will give a lot of energy, and the digestive juices produced will help the body absorb food more easily. Eat dinner three hours before bed. Preference should be given to easily digestible food: dairy products, cereals, stewed vegetables. If the child gets hungry and asks to eat before going to bed, he can be offered a light snack: a glass of kefir or an apple.
After graduation everyone, from elementary schoolers to 11th graders, needs to take a break from school affairs. At a minimum, carve out an hour of rest, where there is no place for reading books and news, TV, computer and gadgets. Younger students can sleep or play, older students can take a walk in the fresh air.
When doing homework, you need to adhere to the school rule: every 45 minutes take a ten minute break. You need to ventilate the room, walk around the house, do a couple of breathing and gymnastic exercises.
What subjects to start doing homework with, you need to look at the child. If it is easy for him to gather and concentrate, then you can start with difficult ones, and leave the easiest tasks for a snack.
The time that is spent on study on weekdays and homework preparation, Saturday and Sunday can be replaced by rest. With a little clarification: rest is not a synonym for idleness, but a change in the usual activity. You can go to an exhibition or festival, have a picnic, go somewhere, get creative. Do not forget about physical activity: cycling, rollerblading, swimming.
A few hours before bedtime limit emotional stress, that is, pick up a calm, pacifying activity - a walk, drawing, music. No movies, noisy games, heavy music and the Internet. The so-called fragments of impressions that remain from such a pastime will affect sleep. Either it will be difficult for the student to fall asleep, or the dream will be restless and intermittent. There is little benefit from such a dream. In the morning, the child is unlikely to feel rested.

Do you feel tired and weak right after waking up, do you feel sleepy by lunchtime, and in the evening your head is no longer thinking? Perhaps your natural biorhythms are disturbed, that is, you sleep, eat and work at the wrong time. But in order to be healthy and be known as a long-liver, it is very important to live in accordance with your internal clock. To do this, you need to create an optimal daily routine.

It means the rational use of time for such important components of life as proper sleep, nutrition, personal hygiene, work, rest, physical activity. How to create the ideal daily routine to be productive, cheerful and energetic?

Proper sleep and biorhythms: what you need to know about the daily routine

If in ancient times the daily routine depended on the sunrise and sunset, then with the invention of artificial lighting, people began to go to bed late and wake up later. Such a shift in natural biorhythms is harmful to health and often leads to various diseases. To avoid such an unpleasant outcome will help the optimal daily regime. It develops in a person such important qualities as discipline, organization and purposefulness.

Drawing up a daily routine is an individual process that depends on the needs of the body, gender, age and personal comfort.

It is impossible to create an optimal daily routine that would be suitable for everyone. After all, despite the fact that people are arranged in the same way, the body of each person works differently. So, some people are "larks", others are "owls", and still others are "pigeons".

What is the correct daily routine?

The correct daily routine includes the following components:

Dream. The realities of the modern world do not allow every person to get enough sleep. And those who sleep much more than they should, are also enough. Both the first and the second failure of biorhythms are harmful to health. Constant lack of sleep is fraught with fatigue, drowsiness, poor health. A person who neglects healthy sleep becomes irritable, depressed and often suffers from mental retardation. In addition, he often suffers from headaches and nausea. And proper sleep allows you to fully recover and at the same time prevents the disorder of the nervous system.
Food . Food serves as the so-called fuel. It supplies the body with energy, which is spent on mental and physical activity. In addition, it saturates the body with vitamins, minerals and other useful elements that are needed for normal life and to fight back ailments. Therefore, nutrition should be regular and complete.
Job. This component is present in the life of every person. So, schoolchildren go to classes and do their homework, students attend lectures and seminars, and adults build a career and earn a living. Proper planning of working time is part of the daily routine. Therefore, it is very important to master the skills of time management.
Relaxation. In order to restore strength and productivity, proper sleep will not be enough. It is necessary to find time for rest and during wakefulness: at lunchtime or after work, try to rest, and not work. Walking in the fresh air, talking with relatives or friends, going to the cinema, learning a foreign language - this is what will help maintain a high level of performance.
Physical activity. This component is especially important for those who follow a sedentary lifestyle. Sports knead all muscles and bones, eliminate congestion, and also strengthen health.

Proper sleep and biorhythms: we plan the daily routine by the hour

The daily routine must not only be thought out, but also painted in a notebook. Thus, keeping it always at hand, you will not forget what needs to be done today. And write down only real tasks, that is, what you can really do. Also, do the most difficult things first, and then move on to the easier ones.

It is very important to make a daily routine in accordance with employment at work. But you should also devote time to rest, household chores and other important things.

The ideal daily routine by the hour is as follows:

6:00-7:00 - awakening, personal hygiene and exercise. It is at this time that the biological “alarm clock” turns on. It also activates the work of all organs and systems. In addition, the work includes metabolism, which prepares the body for food intake. At this time, it is useful to do morning exercises, as it accelerates the blood, saturating it with oxygen. By the way, instead of charging, lovemaking is suitable. According to the doctor of neurology Pam Spoor, it is precisely morning sex, because sex hormones are actively thrown out at dawn. And after you enrich the blood with oxygen, take a contrast shower. He invigorates very well.
7:30-8:00 - breakfast. It is by this time that the gastrointestinal tract is ready to eat, and all vitamins, minerals and other useful elements are instantly absorbed by the body and converted into energy.

Breakfast should be an hour after getting up. Therefore, set the time of the morning meal depending on your biorhythm.

from 9:00- Beginning of work. By this time, food has already been converted into energy, which means that the brain is ready for active and intense work.
from 12:00- dinner. By the middle of the day, work capacity is reduced, and attention is scattered. Therefore, the body needs to be given time to reboot. It's time for lunch, because gastric juice is actively produced. And after lunch, you can take a walk in the fresh air or chat with colleagues.
15:00-17:00 - Work. During this period of time, the so-called "second wind" opens. Therefore, it's time to devote it to work, but only to easier tasks that do not require concentration and creativity.
17:00-18:00 - dinner. After 19:00 the stomach becomes no longer active. Therefore, it is important to have dinner before this time. In this way, all food easily digested and absorbed by the body.
After 19:00- free time. Since at this time the pressure decreases and the stomach “falls asleep”, dedicate it to reading books, chatting with friends, or chores around the house. But do not engage in physical activity and mental activity. After all, the body needs rest after work.
20:00 - mental activity. By this time, the brain has time to reboot a bit. Therefore, you can take up the study of English or other activities related to memorization.
from 21:00- Preparation for sleep. At this time, the body begins to slowly fall asleep. Therefore, dedicate it to yourself: take a shower, do all hygiene procedures, relax by listening to slow music or just lying on the couch.
22:00 - going to sleep. You should try to go to bed at this time. Indeed, in the interval between 22:00 and 23:00, one hour of sleep equals 2-3 hours of rest. In addition, with proper sleep, the body begins to actively heal itself.

Of course, you can make your daily routine based on what time you go to bed and what time you wake up. But in order to stay young and healthy for a long time, you need to plan your schedule correctly. By making the daily routine that we suggested in this article, and sticking to it regularly, you will maintain your health, become more organized and productive. And you will also develop the right mode of life, where you spend less time and energy on unimportant things and more on useful things. By living in accordance with natural biorhythms, you will learn how to correctly, reasonably and efficiently allocate your time, as well as build longer-term plans.

14.03.2016

If you are reading this text, then you are in the section dedicated to the articles of the participants of the "Reality Constructor" project. Today Olga Lindan will share her experience in creating the perfect daily routine.

Article:

Greetings, friends!

I have long wanted to write an article, but could not decide on the topic. This week, in private conversations, we discussed the topic "My Perfect Day". And she was very close to me. And so this article was born! This is my first experience so don't judge too harshly.

For many years I have wondered what my ideal daily routine is, and empirically, analyzing my feelings, I was looking for an answer. For me it was very important. After all, our whole life consists of separate days. If we are happy with our days, we are happy with our life. If we experience satisfaction and joy at the end of each day, we experience overall satisfaction and joy in life, and our life becomes happier. As we live each day, so we live our whole life. In our life there is only what is in our every day! The relationship is clear!

For me, the closest synonym to the word ideal, or my association with this word, is harmonious. That is, my ideal day is a harmonious day. Balanced across a variety of activities. My experience shows that "for complete happiness" in my life, and therefore in my every day, there must be three main components.

The main "ingredients" of a perfect day:

Time for yourself.
External activity.
Rest / communication.

Everything seems to be simple. Now more about each of them.

Time for yourself.

This is a very important time. It's purely mine! These are the hours when I can be alone with myself. This is the time that I devote to personal and spiritual growth, the development of my soul. That which does not depend on external circumstances, my position in society and the environment. At this time, I like to think, dream, make entries in my diary, also read or listen to lectures on topics that interest me. It can also be prayer, mantra recitation, meditation, yoga, or both. Everyone has their own. Depending on what you are comfortable with and what you have time for. But there must be something.

I realized that without this my day would not be filled, joyful and harmonious. This is my inner source of joy, my inner flower, the flower of my soul, which must be watered every day, but in gratitude it always makes me happy with its flowers! It gives me optimism, calmness, trust in life, faith in the wisdom and justice of the Universe, the feeling that I am always protected. And it's worth a lot!

This is the source of goodness. It is a relationship with your soul and with God.

I know how to live with and without this source. I know the difference in feelings. And so I choose to water my flower every day.

External activity.

This is activity in the material world. And if the previous paragraph was more or less the same for everyone, then activity in the material world is very different for different people and depends on gender, age, human nature. We are all souls. But we came to this material world in a certain incarnation in order to fulfill our destiny here and learn our lessons. It is in this sense that I speak of external activity - this is the fulfillment of our material destiny. External, that is, material, in the material world. For a woman with a pronounced feminine principle, she may not be at all external, but so domestic, associated with caring for her husband, children, and home. That is, it is not necessarily a job, financial independence and position in society. Although, as a rule, it includes these components.

And here, of course, it is very important to realize or feel what your material purpose is in this life. Consciously approach this issue, and not just go to work to earn money.

For myself, I realized that it is not enough for me to realize myself only in the family. I also want self-realization in society. And this means that it is important for me to learn how to competently combine these two aspirations, without suppressing either of them, but also without creating a conflict between them. Only by realizing myself in both areas, and at the same time, or, more correctly, every day, do I feel a balance inside. If one part begins to dominate and the other is suppressed, then I quickly feel imbalanced and dissatisfied. This is a very delicate question and a topic for a separate articleJ.

Here I want to summarize that activity in the material world is no less important than taking care of your soul. I had a period in my life when I became very actively interested in spiritual knowledge, took up self-development with might and main and almost did not manifest myself in the outside world. As a result, I felt like I was in a cocoon, isolated from other people and from everything that was happening. I lost touch with the material world, it was becoming increasingly difficult for me to contact it. There was a feeling of unreality, loneliness. And this feeling was not pleasant at all. I gradually began to return “to reality” and made an important conclusion: “We live in the material world and we need to actively interact with it. Spiritual and material are not mutually exclusive, but complementary. These are all different facets of our personality.” Therefore, now I am guided in life by the rule: “You need to stand on the ground on four legs and look at the world not with your head, but with your heart.”

Rest and communication.

And, finally, the last component, for someone the most delicious, is rest and communication! Rest must be present in our life. Often I did not attach due importance to it and considered it a waste of time. But is it really that empty? Yes, while relaxing, we do not earn money, we do not seem to develop our personality, we do not progress. But in order for us to be able to do all this effectively and joyfully, we need rest! Rest is restoration, harmonization, it is a charge of energy and positive emotions. It's like recharging our battery. And rest is not only healthy sleep, although that too. And I'm not lecturing you right now on healthy living. J.

Rest is the ability to stop in time and switch to another type of activity, to realize that life consists not only of work, the realization of a destiny, the achievement of goals. There are so many different colors in it and there is still a place for joy, pleasure, beauty, hobbies, travel, pleasant communication!

More about communication. Pleasant, sincere, open communication is a very important part of the day and life. It can be communication with relatives, friends, like-minded people. Of course, it is wonderful when there are all kinds of communication, and this communication gives us pleasure. In any case, this should be strived for.

In the process of communication, we exchange thoughts, emotions, energies. We feel like a part of the whole! Lack of communication affects us very negatively, especially women. I felt it myself. I don't know what the reasons for this are, but without communication, I quickly begin to feel miserable. Whatever happens in my life, it is important for me to share it, and this is a necessary part of my ideal day and my life. Besides, it's very pleasant! It's great that now, thanks to KRS, sincere and joyful communication with like-minded people is regularly present in my life! Previously, this was a serious gap.

Moreover, allowing ourselves to fully relax, have a pleasant conversation, we invariably feel a surge of strength, an improvement in mood, and we can work faster and more productively, and even with great inspiration! Efficiency is greatly increased! Knowing that after work I will definitely set aside time for rest and do my favorite thing, I do even tedious work easier and faster. And these are not simple words. We all know perfectly well that it works, and we have tested it in practice more than once, but nevertheless we often sacrifice rest, do not allow ourselves to fully rest. And rest is just what we need! Without rest, we spend our reserves of physical and mental health, and how much will these reserves last?.. Rest is needed more than once a year, and not only on weekends, it is needed every day! It's like a phone that needs to be charged every day. Otherwise, it will simply stop functioning. And without rest, we begin to live for wear and tear, plunge into a routine, lose pleasant emotions and bright colors of life!

I, too, was among those who ignored the importance of rest in favor of productivity. How can I afford to rest now if I can work or study something at this time? Such unhealthy perfectionism. And I had those days when I woke up so tired and shattered that I couldn't get out of bed. Often I had periods of chronic fatigue. The body still took its toll, he rested lying at home in bed, and even with a headache. And it was possible to relax joyfully, in the fresh air and in a pleasant company! If timely J.

Now I am becoming more and more aware of the benefits of rest, regular daily rest and consider it an integral part of my ideal day. No wonder there is a proverb: "Did the job - walk boldly!"

All three components of my day are equally important.

If one of them is missing, then this will no longer be my ideal day. For an ideal day, it is precisely this balance of my personal time, external activities and relaxation / communication that is needed. Otherwise, it will just be a good day, a normal day, a day like a day, a relaxed day, a passionate day, a fun day, but no longer perfect. Days like this happen to me too. I am an ordinary person. And I accept the imperfection of these days calmly, just like my own imperfection.

Another component of my ideal day that I didn’t mention is a healthy diet, daily physical activity and a walk in the fresh air. When this appeared in my life, I felt just a colossal difference!!! But still, this is a slightly different topic, and I will not go into it now.

We figured out the components of a perfect day. It remains only to harmoniously fit them into the daily routine. And everything seems to be clear here. A day consists of morning, afternoon, evening and night. Night is definitely the time of sleep. Then it is logical to assume that the morning is a time for oneself, the day is external activity, and the evening is rest and communication.

And we will be right!

But is this the way we always build our day? Do we sometimes decide that we can relax during the day, and then work hard in the evening? Or start working early in the morning, and then take time for yourself in the evening? .. There are many variations, and I went through many of them myself. It seems that what difference does it make when I do it, the main thing is what I do. But it turns out there is a difference, and a significant one. Of course, everything does not always depend on us, and we have to adjust to some already existing schedule, and this is natural. But in this article, we are talking about the perfect day! And we can imagine such ideal conditions when we plan our day ourselves!

And now I will try to justify why it is better to devote the morning to yourself, the daytime hours to active activity, and the evening to rest.

It turns out that at different times of the day there are completely different energies.

These are the energies of goodness, passion and ignorance. I think you have heard about them more than once from Michael, and I will not explain in detail what they mean. Although, the names speak for themselves! These three energies are an invisible but absolutely real force that affects us throughout the day constantly. We can live with it in harmony or disharmony, consider it or ignore it, but it will still influence us. Therefore, it would be better to at least know about it.

In another way, this force can be called the energy of TIME, because certain energies act only at certain times. Time can be compared to the flow of a river. We can go with the flow or against the flow. Make the same movements with your arms and legs, but the efforts will be different, and the result is different.

It's exactly the same in life. It is important not only what we do, but also when! If we do something on time, fall within, then the result will be much better! And the difficulty lies in the fact that time is not as visible and tangible as the flow of a river, although its power is even more powerful. And we can swim against the current for years without realizing it.

Nature itself is arranged in such a way that each time of day (morning, afternoon, evening, night) is most suitable for a certain type of activity, depending on the energy prevailing at that time. Thus, different energies and different moods predominate at different hours. To create your ideal daily routine, you need to take this into account.

MORNING.

In the early morning (from 5 am to 9-10 am) the energy of goodness prevails. It fills all space. This is the energy of harmony, silence, tranquility, peace. That is why getting up early is so favorable. We can feed on this blissful energy. It's like drinking from a holy spring. But the source is open only at this time. “He who gets up early, God gives him,” says folk wisdom. If we woke up early, then in order to be in harmony with this energy and drink from the source, it is better to spend the morning “in goodness” - take a shower, greet the beginning of the day and devote these morning hours to yourself and your soul. Spiritual practice is very favorable at this time. Moreover, spiritual practice is not necessarily a two-hour meditation or reading mantras, it can be a prayer, our favorite Surya Namaskar (salutation to the Sun!) or reading spiritual books. Everything that you do in the morning for your soul should be harmonious and comfortable for you at the moment. The main thing is to stay in a pleasant mood, smile, experience joy and gratitude! Remember, the best is the enemy of the good.

DAY.

Somewhere from 10 o'clock in the morning, the energy of passion comes into force! The energy of passion is vanity, stormy, vigorous activity! That is what she should be doing at this time! Do not continue to meditate, read or take a leisurely walk. You need to be active! Work, household chores, solve pressing issues, achieve goals! .. In general, connect to the “power source” and create! This is a very productive time! During these hours, you can do everything much faster and more efficiently!

EVENING. From about 5 pm, it begins to manifest itself, more and more, and by nightfall the energy of ignorance captures the space. The head is already thinking worse, I don’t want to strain, but sometimes it’s still so difficult to stop and get out of the state of passion! And we continue to work. But even knowing approximately what the energy of ignorance is, it becomes clear that it is better to postpone the solution of important issues until tomorrow. In addition, the energy of passion fades away and we are, as it were, disconnected from the power source. Then we spend our own reserves.

Evening.

Evening is the perfect time to unwind! Of course, it is better to rest in goodness than in ignorance. It is good to devote evening time to an easy walk, a hobby, to spend it with family or friends. And go to bed early!

Such interesting energies act on us at different times of the day! I think you yourself noticed their influence. Or maybe even live in harmony with them! I will repeat briefly. Morning - the energy of goodness - time for the soul. Day - the energy of passion - a time for vigorous external activity. Evening - the energy of ignorance - a time for rest and communication. It turns out that all the components of my ideal day fit perfectly into this alignment! And the day turned out to be very harmonious!

These are general rules for everyone. It is clear that each ideal day will be unique. After all, the filling will be different. I would like these tips to be perceived by you as something that can improve your life, make it more efficient and joyful. Not more burdensome. You don't have to take anything for granted. Need to try! My favorite expression is: "Nothing is true until proven by personal experience." Try this and that. Feel different moods, different energies during the day and the reactions, sensations that they cause in you. I'm only posting this because it works for me! And for me, these rules are not a dogma, but the secret of an ideal, joyful and at the same time effective day!

In general, my ideal daily routine looks like this!

Hours are approximate - freedom and spontaneity for a girl is also very important!

5.00 - 6.00 - getting up, washing, a glass of water.

6.00 - 8.00 - prayer, listening to a lecture or reading a book, writing morning pages. I eat fruits!

8.00 - 9.00 - yoga, gymnastics, shower.

9.00 - 10.00 - breakfast (cottage cheese / muesli / oatmeal), writing a morning report to the cattle, reading a dialogue, viewing mail.

10.00 - 13.00 - vigorous activity according to the plan.

13.00 - lunch (soup / salad / sandwich / pizza / pasta / porridge - something simple, I don’t like to spend a lot of time cooking during the day!).

14.00 -15.00 - hour walk in the fresh air (just in the park, on business, to the store). There is a temptation to ignore it, but the usefulness of a daily walk for health, well-being, good mood is difficult to overestimate!

15.00 - 18.00 - continuation of vigorous activity, preferably with a gradual slowdown.

18.00 - 20.00 - cooking dinner (here I already spend more time cooking!), Dinner itself (best of all, light and protein-vegetable), cleanliness in the kitchen.

20.00 - 22 (23.00) - rest, writing and reading evening reports, time with her husband - communication, a joint walk in good weather or watching a movie in bad weather. hobby.

22 (23). 00 - going to bed.

Each of us develops our own daily routine inherent only to us.

It depends on many factors, including our biological clock, the time we spend at work, the number of family members, and the age of the family members with whom we live.

Equally important in the formation of the daily routine is the time that you want to spend on yourself. It can be the time needed for playing sports, for self-care, for hobbies, and just for relaxation, which is necessary for any woman, and even more so for a working woman.

Today we will discuss how to create a rational daily routine for a working woman who combines family worries and work, striving to do everything and not turn into a “squirrel in a wheel”.

What should be the optimal daily routine for a working woman

The optimal daily routine is such a distribution of time in which you feel calm, confident, and completely satisfied with the things done during the day.

With an optimal daily routine, you have enough time to communicate with your family and to raise children, including checking homework done or explaining material that the child does not understand. With an optimal daily routine, you get up in the morning, perfectly rested and in a cheerful state, and not in a state of constant sleep deprivation.

Yes, and you go to bed with the thought that everything was in time, and not with a sense of guilt due to unfinished household or work chores.

Evaluate your time and your daily activities

If you come to the conclusion that you don’t have enough days to do everything, if you come to the need to review or adjust your daily routine, or to the fact that you don’t have enough time for rest or your favorite hobby, start by evaluating your day .

Take a sheet of paper and a pen. Try to describe in as much detail as possible what you did yesterday. From the moment you wake up to the moment you go to sleep.

It is necessary to indicate everything, even insignificant things that you performed. But you need to do this with an indication of the time during which you performed this or that work, this or that action.

Your to-do list might look something like this:

6.25 rise
6.40 - 7.40 breakfast preparation, packing for work and school
7.40 – 8.30 drive to work
8.30 – 17.30 work
17.30 - 19.00 way home with a visit to the store
19.00 - 22.00 dinner, activities with children, laundry, small cleaning ...

In fact, such a list of daily tasks, with minor exceptions and shifts in time, is inherent in any working woman, regardless of her age and the presence of children.

By and large, at three in the evening we try to do most of the household chores and chat with the family.

In reality, it often doesn't work out as planned. Instead of cooking dinner, we eat something "on the fly" while sitting in front of the TV. Or, instead of washing the dishes left in the morning, we fall exhausted on the sofa ...

And, as a rule, we go to bed not at ten o'clock in the evening, as doctors and supporters of a healthy lifestyle advise, but well after midnight.

As a result - not a rash, difficulty getting up, and sometimes we can even oversleep to work and school.

In addition, it takes a lot of time to get to and from work during rush hour. A lot of time is spent on the need to go to the grocery store - a lot of time is spent standing in line at the checkout, in which there are working people like us.

Analyze what things you do not have time to do

The next step is to think, analyze and write down on paper those things that you, in your opinion, did not have time to do during the current day.

It can be ironing, once again pushed back to tomorrow, and unwashed dishes, and dinner that you wanted to cook, but did not start doing because of fatigue, and a book that you had planned to read for a long time, but put off every evening.

Write down all the things you didn't do on paper. Think about which ones are really important to you, and which ones you can do on the weekend.

Things that seem unimportant to you now can simply be crossed off the list.

Next, you need to highlight or add a list of things that you need to do for sure. For example, washing and ironing clothes, washing the floor in the kitchen and hallway, preparing healthy and wholesome food for all family members.

Make a plan for yourself for the week in the context of each day

Ideally, if you keep a small diary for yourself, such as office managers usually use, you will write down all the things that you need to do in it.

Just planning things for each day and for the week allows you to concentrate and do much more than before.

Write down your tasks by the hour, and as you complete them, cross out or put some kind of sign indicating that the work is done. Do not try to plan all the main things in one day - so you will not have time for anything, and you will again be upset because of this.

It is better to distribute the main household chores evenly throughout the week.

For example: Monday - preparing lunches and dinners for Tuesday and Wednesday.

Tuesday - ironing.

Wednesday is a trip to the grocery store, although it is better if you go to the store once or twice a week, buying products for a long time, and go to the store only for products with a short shelf life (milk, cottage cheese, bread, etc.). P.). On Wednesday, you can also schedule lunches and dinners for Thursday and Friday.

Thursday - cleaning the house. By the way, I try to do a full cleaning on Thursday. This is due to our habit in the warm season every Friday to leave the city. To the cottage, to the tourist base, or just to the lake, where you can have a good and active rest. And since cleanliness in the house is both the health and aesthetic beauty of our home, the whole family is engaged in cleaning this day. Modern home cleaning products allow you to save time spent on cleaning.

It is best to write down the plan for the next day in the evening: take into account all the unfinished business, and it is possible to revise previously planned ones.

If you want to get more done in the evening without falling asleep immediately after dinner, eat less.

A person with a full stomach, tired after a day's work, spends all his energy on digesting food. Especially if you couldn’t have a normal lunch during the day, and come home hungry. You eat up for the whole day - and fatigue, coupled with complete impotence, is guaranteed to you. The only thing you can do at this moment is to fall on the sofa and watch TV.

Is TV really the value that is most needed for you? I don't think.