Today, the scarcest commodity is time. We want to do many things, but it seems that the day is not enough for us, nor life in general. Why?
In large part, it is because we do not know how to make the most of every hour of the day, and that leads us to have many pending issues day after day. What can you do about it?
In this article, we give you a detailed timeline so that you learn how to take advantage of every hour to achieve incredible performance. Of course you can adapt it to your reality, but it will help you become aware that it is possible to make your day perform to the fullest.
start the day early
The day begins at 7 in the morning. That will give you time to take a shower, and prepare for what is to come.
Of course, do not drink caffeine as soon as you get up. It is that in the morning is when the body produces the greatest amount of cortisol, a hormone that acts as a kind of natural caffeine and keeps us awake and active.
Instead, choose to drink a glass of warm water on an empty stomach to promote bowel regularity. While you’re waiting for it to work its magic, you can take 10 minutes to review what’s ahead of you for the day, to write your sleep journal, to read the newspaper, or any other activity you enjoy.
Exercise
At 7:30, go for a run or do some kind of morning exercise at home. Research suggests that fasting exercise speeds up metabolism and weight loss.
In addition, you will start the day charged with serotonin, in good shape and you will have solved the question of physical activity before starting the day.
Breakfast
Have breakfast at 8:00, after your exercise session. Don’t forget to incorporate protein, fiber, and healthy fats into this most important meal of the day.
Never skip breakfast, because it can have negative consequences. When you’re done, at 8:30, make the bed. It’s a good idea to let it air out while you do all of the above, so that it doesn’t get loaded with moisture and mites disappear. Leave the bed spotless before leaving home.
Working time
9:00-10:00: time to get to the office or get to work. If you want your time at work to do more for you and to be better for your health, try to make the space pleasant for your mind and body. Choose a comfortable chair, correct the posture. If you have to stand, remember to do small exercises from time to time to avoid numbness in the legs. If you work sitting down, get up from time to time for the same reason.
10:00 -12:30: this is your most concentrated time, just before lunch. Don’t waste it! Now it is a good idea to go for a coffee and concentrate on work. Try to avoid snacking, and do not exaggerate with the sugar in your infusion. Don’t forget to drink water too!
12:30-1:30 PM: Have a light lunch. You should avoid snacks rich in carbohydrates, sugars and poor proteins such as sandwiches, industrial or fried buns. Instead, opt for foods that are high in protein, fiber, whole grains, and healthy fats. If you can take it from home, better.
13:30-16:30: this time, especially after eating, can be the enemy of productivity. Leave for this hour tasks that require less concentration, never save the most important thing for this moment. It can be an excellent space to answer emails, for example.
If your work allows it, it’s also a good idea to use this hour to do tasks that don’t have to do with screens. Maybe you can do paperwork, have a meeting with colleagues, or return a call. In general, screens tire if we don’t put a brake on them at some point.
4:30 p.m.: Take a break. A breath. She drinks a coffee, eats some nuts, an apple. You’ve already spent most of the day on you. One more effort and you’re almost home!
At last! Leave the office
6:00 p.m.: Back home. Wouldn’t it be great to walk back instead of driving? If you do this, you will not only significantly reduce air pollution, but you will also give your body an extra dose of exercise. Full fee! You can also choose public transport.
18:00-20:00; Happy hour has arrived! Of course they call it that because it’s the moment you have everything to yourself, to do what gives you pleasure after a long but super productive day.
The name happy hour has been used in marketing to refer to the time when you go out drinking with friends, but you can use it for whatever you prefer. It is your moment to enjoy.
Prepare for the end of the day
8:00 p.m.: Dinner times vary greatly between countries, but the truth is that starting to think about preparing dinner for dinner now is one of the best decisions you can make. It allows you to give your body time to digest food before going to sleep, which helps you rest better and lose weight. Double prize!
10:30 p.m.: Turn off screens. Come on, you’ve been glued to them all day. Blue light is one of the worst allies of sleep, as it prevents your brain from really resting. Also, there are many things you can do at this time that do not involve looking at your mobile.
You can write down what you will do the next day, read a book, play with your children, talk with your partner, listen to music, an audiobook, or just let your mind wander quietly. You don’t know what great ideas can come when you just let your mind run!
11:00 p.m.: time to go to sleep. Tomorrow you start the day early, and sleeping 8 hours is an excellent way to have energy for everything you want to do. Don’t waste it!
Would you like to start making the most of your days?
Sources:
The confidential