Lady's daily routine is the perfect routine. What a perfect and harmonious day looks like. 15 - preparing to leave the house

Hello everyone on my blog OZOZH.

Today I am writing an article, first of all, for myself.

Yes! For myself!

Because I have a problem with this, and I can’t overcome it in any way, so I need to properly understand it.

And we will talk about the daily routine, for a healthy lifestyle.
If you are also interested in this question - let's figure it out together here.

How does the daily routine affect our body?

For me personally, very much.

At my core, I am a "lark", that is, I get up early, and accordingly I need to go to bed early too.

But, for various reasons, I go to bed late, but I can’t sleep for a long time. As a result, I sleep about six hours, which affects my performance, mood, and, well, health.

Although in the summer my body still makes me rebuild. I wake up very early, and in the evening I just “turn off”. I don’t know what this is connected with, maybe with the sun - our bedroom windows face east ...

Problems can also be with the digestive system.

After all, everyone knows that the body is preparing for a meal, and we give him nothing, he asked us for the second time - again we are nothing.

And then in the evening, for the whole day - ON THE!

The stomach is greatly enlarged, there is not enough juice for the simultaneous processing of all this food. As a result, part went in favor, part in fat, and the rest either comes out or continues to rot (if it is meat).

So, if you understand, the daily routine is very important for us to maintain.

Daily schedule for a healthy lifestyle

6:00 – 7:00
I often meet information that you need to get up at 5 in the morning. I don’t know, I think it’s an exaggeration, even in summer I can’t get up so early, and why?

Although if for work? But my opinion is this - if it takes an hour or two to get to work, then excuse me, why such work? Do you spend almost a skin day on the road for 3-4 hours? 4 hours of your life! It's not a healthy lifestyle anymore...

But let's go back, that is, in the morning ... the sun has risen ... it's time to get up.

For myself, I determined the ideal time for this - 7 hours. It may be another time for you, according to your biological clock, and your WORK.

The very first exercise can already be done right without getting out of bed. This is "vacuum", breathing, etc.

Then a glass of (raw!) water, preferably with lemon, after 10-20 minutes. can ( can? Need!) make the main charge.
I have this light warm-up and riding a stationary bike (30 min.)

8:00 – 9:00
First breakfast. Well, I think you don’t need to talk about the usefulness of breakfast? Okay I will not.
I talked about the recipe for my “super” oatmeal.

Such a breakfast saturates me with “long” carbohydrates from oatmeal, fast from honey, protein from yogurt, vitamins and minerals from frozen fruits or berries. As they say in advertising - three in one!

Well, it's time to go to work, or not ... it's like someone ...

11:00
Lunch. He is also very important.

Well, I almost started telling you a fractional diet ...
But, in my opinion, the daily routine - for a healthy lifestyle, cannot be made without such a diet.

In fact, this is not a diet, but a constant diet, in which a person does not feel strong hunger and, as a result, you never transmit, the body has time to process all the food that has come in, metabolism is accelerated, etc. "good" for your body.

It could be some protein with vegetables. All products from the article.

I have this boiled egg with raw red beets ( winter).

13:00
Dinner. You need to be heavily refreshed.

Time for lunch - 1 hour, is not given casually. It takes about 20 minutes to eat, the rest of the time is needed for rest, distraction from work.

Very well helps to take a nap, only 15-20 minutes. But after dinner you will not be drowsy.
At this time, we kind of overload our body, and after such a rest, activity will definitely increase.

Although I have known about this for a long time, and more than once, I have watched how it works, but unfortunately, I have not learned how to quickly “fall asleep and doze off”. Only occasionally, I manage to do everything right, but either I don’t go to bed at all, or I fall asleep heavily.

And here another problem is connected, about it later.

14:00-15:00
At this time, in many, there is a decline in activity. But I think that if you take a “correct” nap at lunchtime, then you will only have more energy, I tested it on myself ( when you fall asleep properly).

16:00 – 17:00
Small snack. Not a cup of coffee! And an apple, or a vegetable salad.
They say that this moment is the second peak of activity. What about you? Somehow I didn't notice...

18:00
This time is good for active physical activities in the gym or fitness room.
Unless, of course, you are "active" at work. If you have a sedentary job - then the hall, then what you need!

After all, the body is still vigorous and waiting for action.

19:00 -20:00
Light dinner.
There is a decline in energy, it’s good to do “cleansing” procedures - a sauna or a warm bath, or a shower (everyone has it).

21:00 – 22:00
Time to go to bed. And this is where my problems start.

I cannot go to bed so early, although I know and believe that this time comes with the greatest "efficiency" of rest. If you go to bed at such a time, then you can really get up at five in the morning and not want to sleep.

Remember, I talked about lunchtime sleep, and so - this is if you get enough sleep at night. That is, go to bed at 10 pm and get up at 6 am, then a lunch break with a “light” sleep will help.
And if I didn’t get enough sleep at night, went to bed at 1 or 2 in the morning, got up at 8 in the morning, then, accordingly, if I “lie down” at lunchtime, then I’ll just fall asleep soundly. After that, I will get up broken, without energy, good for nothing, nervous, etc.
I'm wondering who and how, of you overcame this problem, write in the comments.

Here, in my opinion, this should be the daily routine - for a healthy lifestyle.

So far, unfortunately, I can stick to such a daily routine for a month or two, no more ... Then I gradually “slide” off it ... I go to bed late, I do exercises less and less often ... etc.

Like in this cartoon.

I look forward to your opinion on this topic.
What is your daily schedule? And do you consider it a healthy lifestyle?

Hi all! Every person, regardless of whether he is a simple schoolboy or a businessman, simply must be able to plan his day. Do you know why? In order not to work in vain, to have time to do what was planned and not to “grow” with diseases that have arisen against the background of stress and tension. Therefore, today we will pay attention to how to correctly draw up an individual daily routine in order to perform the work as efficiently as possible, and at the same time feel cheerful.

tricks

Time is fleeting, and it is impossible to suspend, control, and, moreover, return. But it is in your power to manage it, to distribute every minute of life in such a way as to feel its fullness and richness.

1. Notepad. It will be so difficult to take and come up with a suitable daily routine for yourself. First of all, just get a small notebook where you will write down all the desires, goals, and things that need to be done. It is important that he is always with you, you never know when it will illuminate you. Also brainstorm, writing down every thought and idea that comes to mind.

2. Analysis. When the general plan is complete and ready, try to analyze it in order to discard the excess, or vice versa, combine some tasks by similarity. For example, if you have to walk the dog in the morning and evening, then it is quite possible to shop at this moment if the necessary supermarket is located near the house. So you save not only time, but also energy. Also, do not be afraid to delegate some things, if you do not have time to cope with everything, ask your family or those with whom you live to help you.

3. List. Now write a list of your responsibilities and needs. Then go through each item, and ask yourself a simple question: "What should I do to ...?". For example: “What do I need to do so that my child comes to school on time and studies well?”, “What do I need to do before work?”, “What do I need to prepare before going to bed so that I don’t waste time in the morning?” And so on.

4. Diary. Then take a diary, or if you prefer an electronic version of the schedule, and try to distribute all your tasks by time. First, try to make a draft, because the first time it is unlikely that you will be able to take into account all the nuances and draw up a suitable plan.

5. Action. And the last step is strict adherence to the routine. It is clear that there are all sorts of force majeure situations that are impossible to predict, but try not to indulge yourself, respect the boundaries, so over time you will get used to it and you will not have to make additional efforts, you will already follow the regime at the subconscious level.

So, the correct daily routine of each person must include such elements as sleep, sports, work, nutrition, communication and rest. If any of these areas is infringed - do not be surprised that harmony and balance in your life will be absent. High ambitions are great, but working without rest, you run the risk of not only getting sick, but one day just falling into a disease for a long time.

If you do not get enough sleep, then you will not have energy, which means that you will cease to be effective, and, accordingly, successful. So, for starters, I recommend making a life balance wheel in order to understand which areas “suffer” the most and focus on them. How it is done, and what it is, you will learn from.

2. Pleasure

3. Biorhythms

I think you are aware that there are biological rhythms in accordance with which the human body functions. And every minute some processes take place in him, and adjusting to them, you can significantly improve not only health, but life in general. Even medicines are taken, taking into account these features, so that they benefit, and not harm.

For example, immunity boosters are best taken between 9 and 11 am. There is even an hourly table of all the physiological processes that take place in our country, you can read it in the article.

4. Flexibility

Remember to be flexible, leave plenty of time for unforeseen circumstances. Ideally - 20% of the whole day. Then, even if you suffer from perfectionism, it will be easier for you to adapt and, in general, get out.

Disappointment and annoyance from the fact that he did not have time to fulfill his plan can cause powerful stress, which, gradually accumulating, can cause a malfunction in the body. So take care of yourself. As a last resort, note about perfectionists.

5. Planning time

Try to edit and make changes in the evenings. Pay attention to your plan before going to bed, then in the morning your regimen will not be violated, and you will clearly understand when and what to do.

6. Reward

If there are things that do not delight you, then try to diversify them with those that interest you. It is especially wonderful if the pleasure is performed as a reward for the effort and manifestation of the will. That is, they wrote an annual report - please yourself with a meeting with friends or dinner at a restaurant with your family.

7. Discipline

On weekends and holidays, you should not decompose discipline, stick to the usual daily routine, but instead of work, plan rest and entertainment.

8. Tools

To make it easier, use ready-made assistants, which you can find in the article on planning human activities.

9. Challenging tasks

In the morning, write down the most unpleasant tasks, since the human brain works most productively before 11 o'clock. And you won’t have to live until the evening with the feeling that something uninteresting and difficult lies ahead. If you "suffer" from procrastination, use the ways to get rid of it from the article.

Schedule

To make it easier to draw up your daily routine, I want to give an example that you can rely on and build on. Adjust the time individually, depending on the needs and responsibilities.

• 7:00 - awakening. Get up as soon as the alarm rings, otherwise you risk falling asleep again.
• 7:10 - airing the room and bath procedures.
• 7:30 - charging.
• 7:45 - Breakfast and bedding.
• 8:20 am - drive to work. It is advisable to take at least a little time to walk on foot, it is good for your internal organs and in general, will help you feel good.
• 9:00 - performance of work duties. Try to arrive 10 minutes early to have time to collect your thoughts. Take short rest breaks before lunch. It will be great if you use the tomato method,. Also take care of your eyes and back, do exercises and warm-ups, especially if you have a sedentary job, also at the computer.
• 14:00 - lunch.
• 15:00 - proceed to further duties.
• 18:00 - on the way home, it is advisable to take a walk, fresh air will contribute to a sound and good sleep, oxygen saturation will replenish energy for the evening.
• 18:30 - shopping for necessary products, walking with a pet, and other worries.
• 19:30 - dinner. It is advisable to exclude fatty fried foods, sweets and spicy, salty foods.
• 20:00 - time for yourself. Take up a hobby, read a book, watch a movie, etc.
• 21:00 - bath procedures and making plans for the next day.
• 22:00 - listening to calm relaxing music, sleep. It is recommended not to go to bed after 00:00, otherwise you will disrupt the production of hormones that protect us from stress, and this threatens to cause insomnia and depression.

Conclusion

And that’s all for today, dear readers! And as Brian Tracy said, “Remember that every minute you spend planning saves 10 minutes of your work.”

The material was prepared by Alina Zhuravina.

Time goes by slowly when
you follow him. It feels being watched.
But it takes advantage of our distraction.

Albert Camus

How to make a daily routine is one of the most important topics of a healthy lifestyle. Everyone is faced with the need to allocate their time. Sometimes, as in the case of work, this is a necessity. Sometimes, for example, when planning the most productive pastime or vacation, this is expediency. The correct mode of the day implies the rational use of sleep time, personal hygiene, nutrition, work, rest, sports and physical activity. Planning a daily routine and following it makes a person disciplined, develops organization and focus. As a result, a mode of life is also developed, in which the expenditure of time and energy on non-essential things is minimized.

In this lesson, answers will be given to questions about the correct daily routine, the features of the influence of biological rhythms on the activity and efficiency of human activity, the main approaches and methods for compiling a daily routine for different people: men and women of different professions, adults, students and schoolchildren.

What is the daily routine?

Daily regime- a well-thought-out schedule of actions for the day, planning time for the purpose of its rational and most effective distribution.

As mentioned above, the routine is of great importance for the self-discipline and organization of any person, and it is also important for many other applied aspects of our lives. For example, the daily routine plays an important role in building training programs, drawing up diets and organizing proper nutrition in general, choosing the most productive hours of our life for work or creativity.

Mason Curry, in his book Genius Mode: The Daily Routine of Great People, gives the following analogy to a daily routine:

“In skillful hands, the daily routine is a precisely calibrated mechanism that allows us to make the best use of our limited resources: first of all, time, which we most lack, as well as willpower, self-discipline, optimism. An orderly regime is like a track along which mental forces move at a good pace ... ".

The daily routine is needed so that time does not use our absent-mindedness (see epigraph). Each person faced in his work haste, a sense of the amorphousness of time, confusion in personal and work affairs. We cannot always clearly tell how much time we have spent on this or that activity, because we do not consider it necessary to constantly monitor the use of our time. However, it is the whole day's routine that helps to most intelligently and effectively allocate your time. In addition, without the skill of successfully planning your day, a person will not learn how to make longer-term plans, especially since it is not so difficult to plan your daily schedule completely, because:

1. A day as a minimum unit for planning is most convenient due to easy visibility.
2. If any attempt fails, you can rebuild and change the mode the next day.

We also note the fact that the use of the epithet "correct" in relation to the daily regimen is somewhat arbitrary. Individually for each person, the concept of the correct routine can be different and depend on many factors: work, habits, characteristics of the body. But, according to experts (psychologists and doctors), the physiological aspects of the functioning of the main life systems of people are identical. On the basis of this, it is possible to compile a universal regimen containing general recommendations that will suit everyone to one degree or another. Based on the proposed recommendations, taking into account your individual needs, you can develop a daily routine that is best for you.

Biological rhythms and daily routine

Without taking into account the daily biological rhythms of the body, a person is unlikely to be able to create an organized and effective daily routine. Experiments show that if a person who is accustomed to waking up at 7 am usually sleeps until 4 pm one day, then after waking up he will feel tired, weak, slowing down the pace of activity. This condition occurs as a result of ignoring the features of biological rhythms, biological clocks and circadian rhythms.

biological rhythms (biorhythms) - periodically recurring changes in the nature and intensity of biological processes and phenomena in living organisms, on which their functionality depends.

Biorhythms are internal ( endogenous), depending on the body's biological clock, and external ( exogenous), which manifest themselves in the synchronization of internal cycles (change of sleep and wakefulness) with external stimuli (change of day and night). In terms of compiling the daily routine, we are most interested in circadian rhythms - cyclic fluctuations in the intensity of various biological processes associated with the change of day and night, the period of which is approximately equal to 24 hours.

Until recently, many researchers attributed the study of biorhythms to a non-academic area of ​​physiology, but thanks to recent studies, the situation has changed somewhat. So, in the human brain, they found a tiny cluster in the hypothalamus, about 20,000 neurons in size, which controls many of the body's circadian rhythms. Known as the suprachiasmatic nucleus (SCN), this center performs the work of the body's internal pacemaker and influences the human biorhythms.

Owls and larks

Psychologists often refer to the well-known division of people depending on the period of their activity into "owls" and "larks". It is difficult for the first to get up early in the morning, and the peak of their activity falls on the evening and night hours. The latter, on the contrary, are active in the morning, and by the evening they quickly lose their energy reserves. Interestingly, in many African countries there are practically no “owls”, this is due to the fact that many villages and cities are not electrified, which means that when the sun sets, local life stops. In addition to "owls" and "larks", there is also a transitional option - these are the so-called "pigeons", which combine the features of both categories: such people can wake up and do business equally actively and effectively at different times of the day. In addition, there are two more types of people: low sleepers and "sleepers". Sleepless people are active both early in the morning and late in the evening, and they need only 3-4 hours of sleep to recuperate (such people included, for example, the famous inventor T. Edison). Sony, on the contrary, are inactive, feel tired and tired at any time of the day.

The proposed classification is rather arbitrary, since, according to psychotherapists, a normal healthy person, if desired, can gradually change his type of wakefulness without harm to the body. The main thing is the presence of willpower and the right strategy.

For example, many politicians, businessmen, athletes who travel a lot around the world often have to adjust their circadian rhythms in accordance with the time difference between cities in order not to lose efficiency in their work when changing time zones. In practice, even special recommendations have been developed that will help to rebuild your regime as painlessly as possible after changing the time zone. For this you should:

• plan the first days of arrival so that, if possible, psychological and physical stress are minimal;
• eat only light food two days before the flight, exclude alcoholic beverages, as well as dishes that are unusual for you, and, if possible, refrain from smoking;
• take into account that it is better to fly from east to west on a morning or afternoon flight, and from west to east - in the evening;
• 3-5 days before departure, gradually rebuild your regime in accordance with the time zone of the place where you are going to fly;
• if you have to fly west, try to go to bed and get up later. When traveling eastward, you need to fall asleep earlier and wake up early in the morning.

Often people do not even have to use their willpower to change their activity regime, since the human body is able to independently adapt to changing external conditions. For example, regular schoolchildren tend to go to class by 8:30 a.m. during a long period of study. Over the years, the student's body gets used to follow the given circadian rhythm, that is, to work actively in the first half of the day. However, if, after graduation, a graduate enters the university in the evening department, where classes are held on the second shift, the body has to adjust to the new schedule. Over time, the student's biological clock naturally adapts to the new system without much effort on his part.

Knowing the laws of the biological clock will help you plan your day correctly. Below is an example of a table of periods of activity of different systems of an average person by hours:

04:00. Beginning of the circadian rhythm. At this time, the body releases the stress hormone cortisone into the blood, which triggers the mechanisms of basic functions and is responsible for our activity. It is this hormone that helps wake up people who prefer to get up early.

05:00-06:00. Awakening of the body. During this period, the metabolism accelerates, the level of amino acids and sugar increases, which do not allow a person to sleep soundly in the morning.

07:00-09:00. The ideal time for light physical activity, when you can quickly bring the body relaxed after sleep into tone. At this time, the digestive system works well: the absorption of nutrients occurs faster, which helps to efficiently process food and convert it into energy.

09:00-10:00. The period when the energy received from eating is mastered. During this time, a person is able to cope well with tasks for attention and quick wits, as well as successfully use short-term memory.

10:00-12:00. The first peak of efficiency, the period of maximum mental activity. At this time, a person copes well with tasks that require increased concentration.

12:00-14:00. The time of deterioration of performance, when it is necessary to rest the tired brain. This period is suitable for a lunch break, as the work of the digestive tract accelerates, blood flows to the stomach, and the mental activity of the body decreases.

14:00-16:00. It is better to devote this time to the calm digestion of what you have eaten, as the body is in a state of slight fatigue after dinner.

16:00-18:00. The second peak of activity and performance. The body received energy from food, all systems again work in full mode.

18:00-20:00. The best time for dinner, the body will have time to digest the food received before morning. After eating, you can take a walk or after an hour to do physical exercises, go to training.

20:00-21:00. This time is suitable for sports, visiting sections, communication.

21:00-22:00. The period when the ability of the brain to memorize increases. At this time, eating is not recommended.

22:00. The beginning of the sleep phase. Recovery processes are launched in the body, hormones of youth are released. The body goes into a state of rest.

23:00-01:00. At this time, the metabolic process slows down as much as possible, body temperature and pulse rate decrease. The deep sleep phase is when our body is at its best resting.

02:00-03:00. The period when all chemical reactions are slowed down, hormones are practically not produced. Lack of sleep at this time can lead to a deterioration in condition and mood throughout the day.

Note: in the cold season, there is an insignificant forward shift of the described processes of physiological activity in time.

Components of the daily routine

We have already said that it is impossible to offer a universal daily routine that would suit everyone. When drawing up a schedule, many personal factors are taken into account, but there are also points that everyone must follow. These are necessary conditions for everyone who wants to lead a healthy lifestyle and be healthy.

Dream. The realities of the modern world are such that many people either get enough sleep or regularly sleep more than the body needs. In both cases, this negatively affects the physical condition of a person and his activities. A clear daily routine and the right time for sleep allow all human life support systems to recover and relax, and also help to avoid sleep and nervous system disorders.

So, the ideal time for sleep is the period from 23.00 to 7.00 in the morning. On average, an adult should sleep about 7-8 hours a day, although there are many cases when people slept much less (3-6 hours a day), but they felt great and did their job efficiently. Famous successful sleep-deprived people include Julius Caesar, Leonardo da Vinci, Benjamin Franklin, Napoleon Bonaparte, Thomas Jefferson, Salvador Dali, Nikola Tesla, Thomas Edison, Winston Churchill and Margaret Thatcher. However, do not resort to extreme cases and neglect healthy sleep altogether. In the course of clinical experiments, isolated cases were observed when people did not sleep for more than 250 hours in a row. By the end of this period of time, doctors noted in patients a disorder of attention, the inability to focus on an object for more than 20 seconds, and psychomotor impairment. Such experiments did not bring much harm to health, but they knocked the human body out of its usual state for several days.

For many people who want to even out their schedule and learn how to go to bed early, the question of “how to fall asleep” at the scheduled time is relevant. Here are some recommendations:

• Instead of watching TV or surfing the Internet, it's better to read a book before bed;
• A few hours before bedtime, it is worth exercising, running, just walking;
• You should not eat heavy meals at night;
• Before going to bed it is useful to ventilate the room;
• Thus, make your daily routine so that during going to bed the body feels tired.
• Even if you can’t fall asleep for a long time in the evening, you still need to get up at the scheduled time in the morning. You won't get enough sleep one day, but the next night you will be able to fall asleep earlier.

Mental balance. As they say, “a healthy mind in a healthy body”, but the opposite is also true. If a person is calm and satisfied with life, enjoys work, it means that it is easier for him to observe the daily routine. To understand ourselves, we made a special course "Self-knowledge", which will allow you to understand yourself, understand your strengths and weaknesses:

How to plan your daily routine?

This is how B. Franklin's daily schedule looked like, posted by him in his "Autobiography":

(image based on a fragment of the book by M. Curry)

How to make an adult daily routine

1. Try not only to think over the schedule, but also write it down. Use special programs, a diary, or simply write it down on a piece of paper. A written daily routine will not only remind you of business, but also serve as a silent reproach if any of the planned is not fulfilled.

2. It is important that at first only what you really do during the day is included in the regimen. Simply put, it’s worth adding items to the schedule that you will definitely complete, for example, get up at 7 to get ready, have breakfast and, taking into account the road to 9, be at work. If you only want to go to the gym after work, but have never done it before, you should not include such an item in your daily plan. Later, when the idea can be realized, the regime can be adjusted. Remember that accustoming yourself to following a routine, and, consequently, self-discipline, can only be done by completing real schedule items.

3. In different components of your regimen (primarily for work), rank tasks. Put the difficult tasks at the beginning and do them in the same order.

4. Try to take into account the physiological needs of your body, which were mentioned above. Observe personal hygiene, do not stay up late, eat at the same time.

5. It is also important that a few days after the decision to start compiling the regime, you begin to mark the time intervals spent on certain actions. Print the average of how long it takes you to have breakfast, get to work, answer emails, communicate with colleagues, and so on. Based on the data obtained, you need to draw up the first regimen of the day. The use of the characteristic "first" is not accidental - in the future, most likely, you will repeatedly adjust your regimen and it is important to learn during this process to rely on specific time frames, and not on subjective feelings of the time spent.

6. It is obvious that the daily routine is compiled in accordance with employment at work, which is more or less defined. Nevertheless, it is important to plan not only working time, but also rest, time for household chores and other things. This is sometimes difficult to do, but over time you will learn.

How to make a daily routine for a student (teenager)?

1. The first thing to start with is the "field stage". Some time needs to be spent on observation: how long does it take to get to school, to the section, prepare homework, etc. If the student makes up his own regimen, the data obtained must be agreed with the parents, who will help take into account the characteristics of age and allocate sufficient time for rest .

2. School education is built taking into account pedagogical, psychological methods, nuances of age. The number of lessons, electives are given in such a volume so as not to overload the student. But rest time must be planned separately. It is recommended to rest at least 1.5 hours after the end of classes and another 1.5 hours after completing homework. Some of this time should be spent outdoors.

3. It is unacceptable to spend most of your free time watching TV or playing computer games. This problem is solved by enrolling in sections and circles, fulfilling household chores assigned by parents, and other more useful things.

4. The child's daily routine is important for the first time. It all depends on the parents.

5. For elementary school students, it is imperative to set aside time for daytime sleep. High school students can go to bed a little later, as well as independently make adjustments to their schedule in accordance with employment. For the preparation of written homework, the interval between 16.00 and 18.00 is best suited. It is better to read books and textbooks in the evening.

6. Below is one of the options for the hourly daily routine of a 3rd grade student, approved by pediatricians:

• 7:00. Climb.
• 7:00-7:30. Charging, washing.
• 7:30-7:45. Breakfast.
• 8:30-13:05. School lessons.
• 13:30-14:00. Dinner.
• 14:00-15:45. Outdoor games, walks, outdoor activities.
• 15:45-16:00. afternoon tea.
• 16:00-18:00. Self-study, homework.
• 18:00-19:00. Free time, rest.
• 19:00-19:30. Dinner.
• 19:30-20:00. Free time, housework.
• 20:00-20:30. An evening walk.
• 20:30-21:00. Preparation for sleep.
• 21:00. Dream.

How to make a student's daily routine?

1. Start by collecting and analyzing information about the time spent. If the daily routine was drawn up while studying at school, then nothing will change dramatically in the daily routine of a full-time student.

2. Compared to schoolchildren, students often increase the amount of information received and the time for self-training. It is worth considering at the same time that mental activity should alternate with physical and outdoor activities - to maintain health, these items should not be excluded from the schedule.

3. The activity of a student is connected with a constant tension of mental forces, and in order to use them fruitfully, one must remember not only the alternation of work and rest, but also some other features. You need to enter the work gradually, first repeating already known material and only then starting to learn new things.

4. The regime of the day for the duration of the session must be compiled separately. Preparation should begin at the same time intervals as couples take place throughout the semester - the brain is already used to being active at such a time. Particular attention should be paid to rest.

5. A properly composed and thought out daily routine, no matter how difficult it may be to adhere to at first, will soon lead to the development of a dynamic stereotype, which will make following the schedule easier.

6. Polls and observations show that those students who make up the daily routine have up to 5 hours of free time for personal interests. Following the schedule will allow you to maintain a healthy balance in your activities: do not spend all the time on “cramming”, on the one hand, but also do not walk, constantly sleeping off in pairs, on the other.

Test your knowledge

If you want to test your knowledge on the topic of this lesson, you can take a short test consisting of several questions. Only 1 option can be correct for each question. After you select one of the options, the system automatically moves on to the next question. The points you receive are affected by the correctness of your answers and the time spent on passing. Please note that the questions are different each time, and the options are shuffled.

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.

In our age of high technology, it is sometimes very difficult for a person to maintain a healthy lifestyle. The reasons for this are: an abundance of junk and fatty foods rich in preservatives and dyes, free round-the-clock access to the Internet and television, irregular work hours, and so on. As a result, the daily regimen gets confused, chronic fatigue, apathy, frequent headaches, insomnia and even depression appear.

The Importance of Leading a Healthy Lifestyle

The one who leads the wrong daily routine, does not observe sleep and wakefulness regimes, is immediately visible. Signs of lack of sleep are: bags under the eyes, yellow whites of the eyes with capillaries bursting in them, pallor of the skin, problems with coordination, increased nervousness, sensitivity and even tremor.

The relationship of normal physical and mental well-being with the daily routine was noticed by scientists more than 100 years ago. Depending on the biological age of a person, approximate ideal daily routine.

The main components of a healthy lifestyle

• Strict adherence to sleep and wakefulness;
• Balanced constant diet;
• A sufficient amount of physical activity necessary for the body;
• Following the rules of elementary hygiene;
• Normal psychological state;
• No bad habits.

What is the danger of non-compliance with the daily routine?

First of all, the regime shift is fraught with problems with the state of the nervous system. A person becomes apathetic to everything, or vice versa, overly irritable and nervous. Employability is markedly reduced. In addition, he becomes more susceptible to the harmful effects of stress, as well as various diseases and viruses.

In addition to influencing the psychological, the absence of a regime has an effect on the physical state. A person constantly feels sick, exhausted and deprived of strength. He is haunted by frequent headaches, fatigue, muscle pain and pressure problems. Also, knocking down the daily routine significantly slows down the metabolic processes, as a result of which diseases such as constipation, heaviness in the stomach, and dysbacteriosis may appear.

Individual diet must also be adjusted and balanced. As you know, the processes of digestion reach the peak of their activity from early morning to 12 noon, so if you regularly skip breakfast, you can easily earn yourself an ulcer, or gastritis.

The stomach gets used to the correct daily routine and nutrition quickly, therefore, those who lead a relatively healthy lifestyle, as a rule, do not have significant problems with digestion and absorption of nutrients.

What is the importance of maintaining a healthy lifestyle?

• Compliance with the regime is the key to success and prosperity. People who strictly follow the daily routine, monitor their diet and control the presence of bad habits, as a rule, are more disciplined and purposeful. They never put things off until later and prefer to solve problems as they arise. In addition, the level of activity of such people is higher, they manage to do a lot of things in a day.
• People who lead a healthy lifestyle, daily routine, get sick less often than others. With a measured and organized life, the body also begins to work “like a clock”. Physical activity, hunger, fatigue, and sleepiness all come at the same time, so the physiological mechanisms are never caught off guard and are almost always predictable.

The daily routine, the activities of the body, the phases of its sleep and wakefulness are directly related with the concept of biological rhythms.

Biorhythms are periodically repeated dynamics of the temporal intensity of physiological processes systematically occurring in every living organism.

Biorhythms and their direct influence on the life and health of a modern person are studied by a special science - chronobiology. Chronobiologists have established the dependence of the vital activity of all living beings on the planet on natural processes, as well as the influence of the sun, moon and even stars.

A connection was also established between the vital activity of the organism and the period of the day, the seasons. Biorhythms are not permanent they can change throughout life.

Closely related to them is the concept of biological clock - pre-programmed in a natural way sensors of the execution time of one or another action.

How to turn from an "owl" into a "lark"

To do this, you will need, first of all, desire and willpower. In order to turn from an “owl” into a “lark”, you need put in a little effort and patience.

How to create a healthy daily routine? Sample Action Plan

7:00 - 7-15 - getting out of bed

• The best time to wake up is 7:00 am. Do not rush to get out of bed right away - allow yourself to lie down for a while. Think about what the new day will bring, consider the scenario for its further development;
• Try drinking a glass of clean water on an empty stomach immediately after waking up - this will significantly speed up and improve the quality of the digestive processes;

7:15-7-30 - morning exercises and shower

• Do not ignore exercise - during the night, human muscles become numb and lose their former elasticity. A complex of simple physical exercises can help restore their tone, and in combination with a shower, it has an amazing invigorating effect.

7:30 - 8:00 - breakfast

• Breakfast should be light and nutritious. Morning is the time when the metabolic processes in the body are very fast. Give preference to cereals, they are rich in complex carbohydrates. Also, don't forget about the nutrients of raw fruits and vegetables and their overall importance for well-being and health.

8:15 a.m. – getting ready to leave the house

8:30 a.m. - leave the house (approximate time)

9:00 - 13:30 - the first peak of working activity

13:00-14:00 - lunch break

• It is recommended to go out for a while to breathe fresh air to wake up and increase appetite;
• In order not to waste money, make it a rule to take lunch with you.

14:00-18:00 - the second peak of working activity

19:00 - 20:00 - rest

20:00 - dinner (no later than 2-3 hours before bedtime)

• Dinner should be comprehensive and nutritious, but at the same time not too overloaded with fats and simple carbohydrates. An ideal option would be a light side dish such as buckwheat porridge, vitamin salad with olive oil and baked fish.
• Do not drink too much liquid at night, especially tea, as it has diuretic properties. You should also refrain from coffee - the caffeine contained in it irritates the nerve endings and can cause insomnia.

20:30-23:00 – free time

23:00 - sleep

• Before going to bed, you should take a contrast shower, or a special soothing bath;
• 15-20 minutes of walking in the fresh air at night will help you fall asleep soundly;
• If you have time to get hungry - drink a glass of any low-fat dairy product.

Of course, this is only an approximate schedule of a person's daily routine. You can draw up more detailed information yourself, taking into account all aspects and nuances of your specific life activity and state of health.

How to create a daily routine, taking into account the characteristics of the male and female organisms

Due to psychophysiological characteristics, the daily routine for men and women has some differences.

Men should pay more attention to physical activity, develop and strengthen their body. Just half an hour of time, regularly devoted to training, will help to achieve amazing results and improve health. It is useful to make morning and evening runs, and then take a contrast shower. Men should also pay attention to their diet - protein-fortified food with sufficient physical activity will help build the desired muscle mass. Proper meals should be about 5-6 per day, you can also arrange yourself light nutritious snacks.

The lifestyle of women is more flexible due to the influence of natural monthly cycles on them. The level of physical and mental activity should depend directly on their well-being.

Women, like men, also need to make time for their physical form. There are many techniques and sports that will help keep the body in great shape, such as gymnastics, swimming, yoga, cardio, ballroom and modern dance.

To maintain a fresh appearance, it is important not to forget that a woman should sleep at least 8-9 hours a day and carefully monitor her diet. To maintain harmony and grace of the figure, it is recommended to limit the consumption of fast food, sweets and alcoholic beverages. Preference should be given to light and wholesome food with a minimal presence of animal fats in favor of vegetable fats.