Proper daily routine and proper nutrition schedule. The best daily routine for a man Productive daily routine

Follow the daily routine, daily routine is necessary for both children and adults. This will neutralize to a greater extent the negative factors that the body of an adult will be subjected to.

In the morning, of course, it is desirable to get up early, but on weekends you can be a little lazy and lie in bed a little longer. But sleeping before dinner is also not recommended. Follow the measure in everything.

You need to eat at least three or four times a day. It is better to take food at the same time. All this will help digestion and relieve to a certain extent from diseases of the digestive system.

Perhaps the modern pace of life requires employment of twenty-four hours a day, but this will be a clear overload for a person, therefore, in addition to work and other activities, it is necessary to provide time for rest in the adult mode, and especially for sleep. But do not overload yourself - this will lead to overwork, stress, loss of mood and similar negative phenomena. Is this what you need?

Of course, it may not be possible to strictly observe the daily routine, but we must strive to adhere to its main points. Get up, wash up, do morning exercises- this is for everyone. Try to adhere to a healthy lifestyle, try to remove negative phenomena from your life.

Compliance with the daily regimen does not occur automatically, so some effort will need to be made to consolidate it. They are necessary in order to fix the daily routine in the mind of a person. Consolidated habits of regular exercise, a reasonably organized daily routine will help support throughout life high level performance and well-being.

For a normal healthy lifestyle, a person needs to move, and the minimum energy expenditure per day should be 2.5 thousand kcal / day. The duration of sleep (night) with a rational day regimen should be from 6 to 8 hours, in some cases it can be more. In general, you need to sleep enough to feel rested and energetic.

The daily routine of an adult should take into account the peculiarities of the work of a particular institution, rational use available means and conditions, their individual qualities and, last but not least, human biorhythms. Moreover, it must be taken into account that daily biorhythms are highly stable. Given all this, you can develop the right daily routine for yourself.

It must be understood that with a rational mode of work, rest, the performance of any work becomes less time-consuming, less tiring.

Any work leads to fatigue, including the central one. nervous system so a person needs good rest that can only give sleep. Full sleep and sufficient duration will ensure high working capacity and less fatigue.

Food should be taken no later than 1.5-2 hours before bedtime. Preferably before going to sleep a walk on fresh air, approximately 0.5 hours. The room should be ventilated before going to bed, it is necessary to breathe fresh air.

The daily routine is a concept quite simple and accessible to everyone. But ease of definition does not mean that it is easy to use. After all, the correct daily routine depends on understanding your biorhythms, physiology. How to form it? What do you need to pay attention to? What rules and traditions did great people develop for themselves? How effective were these actions? Let's talk about how best to make a daily routine.

What is a daily routine?

The daily routine is the exact planning of actions from the moment you wake up until late in the evening. From childhood, they try to accustom us to a certain schedule of affairs. Our everyday life is shaped either by traditions that we invent ourselves or borrow from others. Sometimes they are helpful, other times they are a hindrance. For example, the habit of brushing your teeth is definitely beneficial. If, however, we are talking about regular smoke breaks, then it is better to get rid of such a tradition.

Generally, daily routine helps to structure all our tasks, having developed a clear sequence of their implementation. But can it be argued that the correct daily routine determines our effectiveness? It is difficult to answer this question unambiguously. The fact is that everyone has their own individual rhythm of life. This is laid down at the genetic level, causing physiological characteristics and uniqueness. Therefore, some people are prone to long, monotonous work, while others are prone to tasks.

For example, the efficiency of one worker is determined by the number of parts produced. Such a person needs to clearly and methodically fulfill his duties in a strictly allotted time. Someone else is working on a massive political project. (insight) can visit him after a few months of reflection. But it will pay off ten times higher than the routine efforts of the first employee. These are two diametrically opposed models.

Most often, people need a certain daily routine. But even in this case, there is a division into "larks" and "owls". The first go to bed early and get up just as early. The circadian (daily) rhythm of the latter is shifted to wakefulness at a later time.

What are the benefits of a daily routine?

Organizing all aspects of your life has a number of benefits:

Normalization of the human psyche;
Increase in the general emotional background;
Health promotion;
Reduced fatigue and tendency to;
Education of perseverance, punctuality;
Improving overall efficiency;
Strengthening vital energy.

Unwritten rules, called “my daily routine”, allow you to clarify your to-do list, not be distracted by everyday trifles, and accumulate energy to complete large-scale tasks.

How to create the perfect daily routine?

Let's take an average. The most optimal can be considered a schedule built in accordance with the light part of the day. Many physiological processes of the body depend on the Sun. So, the ideal daily routine with scientific point vision:

6.45 - cessation of production of melatonin (sleep hormone), awakening of the body, increased cerebral circulation;
8.30 - activation of the digestive organs and intestinal motility;
9.00 - peak testosterone levels (optimal time for sex);
10.00 - improvement brain activity(an excellent period for intellectual or creative work);
12.00 - lunch time, recuperation;
14.30 – increasing the speed of reaction and (it is possible to hold meetings or brainstorming sessions);
17.00 - the peak of muscle strength and the work of the cardiovascular system (a good time for sports and physical activity);
18.30 - maximum blood pressure indicators (it is better not to overload);
19.00 - time for dinner and rest;
21.00 - production of melanin, gradual preparation for sleep.

By the way, until one in the morning, a sleeping person produces substances that help fight obesity. The later someone goes to bed, the higher the likelihood of overweight problems.

The most important stages of the circadian rhythm can be considered sleep and food intake. Therefore, it is worth paying maximum attention to these aspects of your life. If you train yourself to go to bed at the same time, it will be much easier to follow the correct daily routine. It is necessary to create a certain schedule for eating food. If this can be streamlined, then more energy forces will remain for daily tasks.

It is desirable that the daily routine includes the following components:

Working activity;
Physical activity;
Personal hygiene;
Complete nutrition;
Rest, recuperation;
Communication with friends and relatives.

If these components are present daily in a person’s life, we can say that he has an ideal daily routine.

What is the daily routine of great people?

Almost everyone has their own role models. We are interested in studying their life, learning secrets. It is likely that one of the recipes for their success is the correct daily routine. Although, not everyone would want to live in such a rhythm.

For example, the French writer Gustave Flaubert was taken to write another work only at night. During the day, he was annoyed by any sounds. His compatriot, scientist and philosopher Rene Descartes slept at least ten hours a day, believing that excessive tension is harmful to the thought process.

American inventor, architect and designer Buckminster Fuller formed a very original . He fell asleep for a short time at any moment when he felt.

Another French writer Honore de Balzac in a burst of creativity, he could drink up to 50 cups of coffee in one day.

German composer Ludwig van Beethoven, after dinner he liked to take long walks, which sometimes took the whole day. Walking enthusiasts were Soren Kierkegaard and Benjamin Franklin.

Creative Day of the American Writer and Journalist Ernest Hemingway started at six in the morning and continued until noon. Then he stopped working, not returning to it until the next day.

You can criticize or disagree with such traditions, considering them bizarre. As mentioned earlier, the main thing is that a person draws up a daily routine that suits his rhythm of life. And it doesn’t matter how much he will work, what time he gets up and goes to bed. Much more important is the feeling and satisfaction. If they are, then everything is done correctly.

Don't be discouraged if at first you can't follow the entire schedule. Over time, these things will turn into habits that will not be so easy to get rid of.

6:00. wake up

Wake up and drink! If possible, immediately plunge into the rays of sunlight.

6:15. Think good

Think of two or three things in your life - no matter how significant - that you are grateful for. You will be surprised how quickly your anxiety about the day ahead will disappear.

6:30. start moving

Do a few to get the blood moving. Then recharge your batteries: until lunch you will be helped to hold on protein cocktail, oatmeal, Greek yogurt or eggs, especially hard boiled ones.

8:00. Get out of the house

When you get to work, you can listen to a podcast or audiobook. It is better to choose something unfamiliar - this will help to learn new things and maintain the freshness of the mind.

If you can't enjoy your listening experience on the road, do something useful. For example, think of a to-do list for the day, or mentally rehearse an upcoming presentation.

9:00. Get to work

Organize the workflow so as not to overload yourself and not waste the positive energy generated in the morning. Once you've got your to-do list ready, turn off your phone, log out of email and social media, and get to work. As a last resort, try turning on Do Not Disturb every 90 minutes.

12:00. Restore energy

Use lunch time to restore not only the body, but also the mind. Go back to what you listened to or read in the morning, or try some meditation. If you are an extrovert, then chat with colleagues - this way you will fill yourself with energy even more.

If you have to dine at the computer while working at the same time, then at least let there be food. It could be a fresh vegetable salad, a lean meat roll, or just a peanut butter sandwich on whole wheat bread.

15:00. Take a break

No one canceled the afternoon performance decline, but there is no reason to give it all completely. Instead of eating something sweet or drinking an energy drink, take a break and take a short walk - at least near the office.

If the craving to eat something is irresistible, then give preference to complex carbohydrates and lean proteins. The former contribute to the release of energy, the latter make you more alert. A great option is whole grain crackers with cheese, dried or fresh fruit, raw vegetables with hummus, or a nut mix.

18:00. go home

The work day is over, so leave work at work. It's time to relax. If you don't love morning exercises, then it's time to go to the gym or go for a long walk with the dog. Alternatively, go somewhere where you can interact with people. Any activity that helps you forget about work will do.

19:00. have dinner

It is best to eat at least three hours before you go to bed, otherwise the food will not have time to be digested before bedtime. Avoid foods high in fat and carbohydrates. Good sleep aids include salmon, whole grains, yogurt, and bananas.

You may feel sleepy after swallowing a huge slice of pizza or a triple cheeseburger. But a restless "food coma" will never replace your healthy sleep. And, of course, try to avoid alcohol.

21:00. Relax

Meditation, a warm bath, a cup of herbal tea or just good book help you unwind before bed. Try not to watch TV at night and do not check work documents on the computer. The blue light that comes from the screen disrupts and prevents the brain from producing melatonin, a natural hormone that promotes good sleep. As a last resort, use a feature on your computer or smartphone that reduces blue light to a minimum.

22:00. Go to bed

No matter how hard you try to shield yourself from daytime stress at night, it can still overtake you. Various little things help in the fight against him. Turn the alarm clock with LED screen to the wall, and let the bedroom be (about 18 ° C) and dark (lack of light also helps to produce melatonin). Do not think about how to fall asleep as soon as possible - just breathe.

If sleep is still nowhere in one eye, turn on relaxing music or White noise, write something in your diary or do a small and boring thing that you constantly put off.

The daily routine is the organization and expedient distribution of human time resources, a kind of life schedule. The correct daily routine is the organization of a person’s personal time for the most optimal use of his labor potential. What is the daily routine for? What are its main components?

Daily routine: its main components

The daily routine is the basis of the normal functioning of the body. It is the correct alternation of work and rest, various kinds activity allows the body to fully restore strength physically and psychologically. The correct daily routine allows you to correctly distribute time resources for rest, work, nutrition, self-development, self-care.

There are external and internal factors that contribute to the development of a certain daily routine of a person.

The main internal factor contributing to the development of a certain human behavior are biorhythms.

Biorhythms are the fundamental processes of living nature, the regular activity of the organism, its systems, carried out at regular intervals. Biological rhythms are fixed at all levels of living matter: from the simplest biological reactions occurring at every moment in a cell to complex human behavioral reactions. All physiological processes occurring in the body are consistent with the general course of time. The main factor regulating the biorhythms of all living things is the Sun. The importance of biorhythms for a person was proved by the physiologist I.P. Pavlov, who argued that there is nothing more significant for a living organism than the rhythm and periodicity of physiological changes occurring in the body. Biological rhythms largely determine the daily routine of a person. It is on biorhythms that a person’s working capacity, the ability to assimilate information, and learn depends.

Building a daily routine that contradicts the natural biorhythms of a person will lead to increased fatigue, psychological stress, and a long period of disability.

An external factor that determines the daily routine of a person is his participation in the life of society: training and attending educational institutions (kindergartens, schools, higher educational establishments), work at the enterprise, which contributes to the development of a more or less constant daily routine.

Mandatory components of the daily routine should be:

Labor is the physiological need of a person, the main condition for his existence in society, the expedient, conscious activity of the individual, aimed at meeting the needs of himself and society;
Rest is a necessary component of the daily routine, a way of spending time, the purpose of which is to restore physical strength and stabilize the psycho-emotional state in order to achieve a normal level of performance;
Meals - a sufficient interval of time during the period of employment, rest for a full meal;
Personal hygiene - a period of time for carrying out procedures to maintain and promote health;
Time for self-development and improvement is a period for other types of activity (reading, visiting the theater, communicating with people).

The daily routine of the child: how to organize the day for the child

Why is it important to teach a child to the correct daily routine? Children easily get used to a new daily routine due to the fact that a clear dynamic stereotype has not yet been developed in their minds - a form of human brain activity, the manifestation of which is a fixed order of actions performed. Violation of dynamic stereotypes leads to tension of the nerve elements of the cerebral cortex, which goes beyond their functional capabilities, resulting in a violation of higher nervous activity and the development of neurotic states.

The daily routine of a child is somewhat different from the daily routine of an adult. The daily routine for children is the basis of education, accustoming the child to the responsible use of temporary resources, self-discipline, development of character and willpower.

In the first 3 years of a child's life, the performance of his nervous system is constantly changing, which leads to a change in the daily routine of the child in different periods his life. If the daily regimen is not followed, the following consequences may occur for the child:

Tearfulness, irritability of the child;
Instability of the psycho-emotional state;
Deviations in development;
Difficulties in getting the child used to the routine kindergarten, schools.

Each period in a child's life must be properly organized in terms of alternating activity and rest. Prolonged wakefulness and reduced sleep duration can negatively affect the activity of the child's nervous system, resulting in a violation of his behavior. There is no single correct daily routine that would suit every child. However, there are a number of rules, adhering to which parents will be able to properly organize such a day regimen for the child, which will contribute to his full physical and mental development.

Rules for the daily routine of the child:

Compliance with the exact time of getting up and going to bed, which contributes to the development of a reflex;
Compliance with the intervals between meals (meal time depends entirely on the periods of sleep and wakefulness of the child). However, the daily routine is arranged so that after feeding the child is awake and then sleeps, which helps to maintain the optimal state of the child at any stage of development;
The wakefulness of the child should include educational games, outdoor activities, communication with peers. Do not forget about the "free time" for the child, when he is not busy with other activities and can do what he is interested in himself.

The concept of the correct daily routine for each person

There is no single correct daily routine suitable for every person. Any daily regimen, both for a child and for an adult, is only a recommendation. The correct daily routine allows the most efficient use of human energy resources. When drawing up the daily routine, it is necessary to take into account biorhythms, periods of maximum human performance.

So, the correct mode of the day contributes to:

Maintaining the healthy functioning of the body;
Normalization of the psycho-emotional state;
Harmonious development of personality;
Education of punctuality;
High self-discipline and organization, both in work and during the rest period;
Significant reduction in fatigue;
Improving labor efficiency.

An analysis of your daily routine will help determine the causes of high fatigue, low productivity, absent-mindedness, and frequent depressive states. You should not adhere to the stereotypical daily routine if it contradicts the biological rhythms of a person.

The basis proper routine days:

Normal sleep duration;
Compliance with the time of going to bed and daily awakening;
Compliance with the meal schedule.

Video from YouTube on the topic of the article:

Time is that invaluable resource, the importance of which for a person is increasing every year. Therefore, everyone should strive to live consciously and respect their personal time. Empty talk, watching TV, sitting on social networks are almost useless activities that bring neither happiness nor joy. The limited time forces thinking people to control the daily routine.

We are what we constantly do. Then exclusivity is not an act, but a habit. Aristotle .

Hours, days, weeks, months, and years shape our lives, and time helps create good habits and structures daily activities. No one can stop time, avoid aging and death. But everyone is able to make an effort to spend their time more effectively, which will improve their well-being and achieve their goals. Next, we describe the optimal daily routine (mode) for a successful adult man.

IDEAL DAILY ROUTE

5:00 - Climb. It is not necessary after waking up to luxuriate in bed for a long time. Wake up, stretch and stand up. Say something nice to yourself, like "it's going to be a great day," then drink a glass of clean water.

5:05 - Washing, brushing teeth, exercising.

5:30 - Contrast shower and reading a book (20-30 minutes). At this time, you can have a cup of coffee.

6:00 - Meditation for 20-30 minutes.

6:30 - Breakfast.

7:00 - Walk in the park or in another beautiful place, most importantly, outdoors. Pay special attention to your breathing.

7:30 - Return home and view plans/goals for the day. Travel to the office or work from home. Start with yourself challenging task. Morning is the most productive time of the day.

8:00-17:00 - Working hours with a break for lunch. To improve productivity, avoid distractions/annoyances, including phone calls and gadgets.

17:30 - Workout in the gym.

19:00 - Return home, dinner.

19:30 - Walk down the street.

20:00 - 21:30 - Spending time with your family, doing your favorite hobby.

21:30 - Planning for tomorrow, reading/sex, shower.

22:30 - Dream.

Note. Of course, there is no universal daily routine for every man. Everyone has their own biological rhythm, habits and interests. But this is a perfect example to look at.

A man should be aware of the value of time and, based on this, draw up a daily routine. It is impossible to accurately predict the future. Natural disasters and political games are inevitable. The world is changing very quickly. But all successful people try to use their own time correctly in order not only to enjoy life today, but also to improve the quality of tomorrow.