A daily routine that will help you do everything and stay healthy. The daily routine of a primary school student: a sample How to make a schedule for the day

Not every person can live according to the regime, but this should be strived for.

Performing seemingly simple tasks also requires close planning and attention, otherwise you can quickly start.

Today we will look at how to create a daily routine that is suitable for both amateurs and ordinary people.

Why is a mode needed?

Remember how in childhood we were accustomed to a special routine: 7:00 - awakening; 8:00 - going to school; 14:00 - lunch and so on.

All this was done for a reason and not because the parents wanted it so much.

Believe me, if they had the opportunity, they would sleep better than take you to the pool on your day off.

There were reasons for this: firstly, to accustom us to use our time rationally, and secondly, to accustom the body to work like clockwork: smoothly and efficiently.

There were great times, I do not argue.

But we grew up and many of us began to waste our time at random, and completely forgot about the daily routine.

Of course, why do we need a regimen when we are tired after work and want to relax?

In fact, there is a certain difference between people who adhere to the regime and those who have completely forgotten about it. I speak from personal experience.

The difference is:

• In well-being;
• Success in career and life in general;
• in a state of health;
• in terms of performance and productivity.

We are not robots, we have our own biorhythms, thanks to which we are efficient and productive during some hours, and rest and recover during others.

Biorhythm disruption is a serious matter.

In simple words, if your daily routine is incorrectly composed, and also implies physical and mental activity during a reduced functionality of the body, for example at night, then you simply wear it out even faster.

Which will certainly soon lead to a decrease in vitality, metabolic disorders, poor health and accelerated aging.

To prevent this, you need to make the right daily routine, which will be optimal for you.

Building a suitable mode is not difficult, the main thing is to get used to it.

So you accustom your body to a certain dynamics, a state of flow, when all things go well - one after another, and you are full of energy and positive.

How to schedule a day

Now we will make a daily routine that will suit any person, both a man and a woman.

Of course, you can make any adjustments you want.

The main components of the daily routine:

• Rise at 7:00 am.
• We woke up, went to the kitchen, drank a glass of water to start the stomach and metabolic processes.
• 7:00 - 7:15 - Easy

• 7:15-7:30 - Taking a shower, ideally cool.
• 7:30-8:00 - Coffee or tea, breakfast required.
• 8:15 - Preparing to leave home for work.
• 8:30 - Leaving the house.
• 9:00 - 13:00 - Working hours (if you have an easy job and have free time to use social networks, I recommend reading books instead).

• 13:00 - 14:00 - Lunch (life hack: to save a certain amount per month, take lunch with you).
• Every trip to a cafe = a minus in your wallet and a plus for the money that you can later spend on something or make a useful investment.
• 14:00 - 19:00 - Work (by analogy: there is time - we develop, there is no time - we work, it makes no sense to sit out your pants, you will quickly get tired).
• Eat small snacks throughout the day to keep you hydrated and productive.

• After work, if possible, try to walk home.
• So you refresh your “brains”, and at the same time breathe fresh air.
• at 20:00 - Dinner, but no later than 2-3 hours before bedtime (- the key to success).
• 21:00 - 23:00 - Free time.
• You can stupidly spend time watching TV, or you can spend a workout or take time to develop yourself. You decide.

• 23:00 - Hang up.
• Before going to bed, I advise you to take a contrast shower to fall asleep sweetly.

This is what the daily routine looks like for an adult. To create a routine for schoolchildren and children, you need to replace working hours with hours in a kindergarten or school.

Well, in general, adjust the mode a little.

Now there are many programs that are convenient both for planning your activities and for compiling an approximate daily routine.

I use one of these: it's called Evernote. A free, convenient program where you can write down your tasks for today, tomorrow, write a daily routine, etc.

Use on health! You can download on this site.

By sticking to a certain schedule, you can train your body to perform loads with the least amount of energy.

This will help you feel good, look great, keep your body healthy.

In order to correctly draw up a daily routine, you need to listen to your body, calculate all the pros and cons, take the above proposed routine as a basis, adjust it for yourself and enjoy.

Those who served in the army will not have any difficulties in compiling, because discipline is at a high level there. I served, I know.

Probably, this is what I liked the army most of all: I became more collected, learned to make decisions quickly, cope with any tasks, pumped not only the physical component, but also the personality.

Discipline = a direct path to a rigid routine.

And when you have order in your head, then in life as well!

Therefore, who doubts to take the first step - do not hesitate, do it!

Thanks to the optimal mode, you will do more, want more and achieve more, this is inevitable.

What about weekends? Do I need to plan a weekend?

Undoubtedly. Unless, of course, you have a goal to spend the weekend in a drunken stupor or watching TV from morning to night, eating huge stocks of the refrigerator.

Rest should also be active. I know that many go to the bar on Friday after work to drink beer, and you don't go.

Come up with an answer. Difficult? I know. Stay with your family, order a pizza, watch a cool movie.

I will even recommend a movie for family viewing: SuperNyan 2. The first part is so-so, the second is much funnier.

On Saturday, I would go skiing or go to the gym, and then visit my parents or friends.

On weekends, try to replace communication in the social. networks with live communication is much better, livelier and more interesting.

On Sunday I usually read a book, and in the evening I plan the next week. I make a schedule, set goals and tasks for the coming days.

Plan your weekend, but not rigidly and on time.

I do this: on Saturday, no gadgets, maximum nature and live communication. Sunday: self-development and physical activity.

Try at least once to spend a weekend like this, I'm sure you'll like it!

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Finally, a little humor: daily routine in German =)

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Planning a family budget and following it frees us from many worries and stress. When we have a spending plan, we know where our money is going, we know how much money we need to spend in each of the budget categories, and we can make sure that we are really spending money on what is important to us. Many of you have heard about the system of distribution of the family budget by envelopes. For those who are not familiar with the concept, I will briefly describe. The system works as follows: different envelopes are created for each expense category (eg food, clothing, gifts) and the planned cash budget is spread out over these envelopes. These are amounts that are spent purposefully on each category, without going beyond the deferred. Why am I saying all this?

And the month became a familiar thing for our family, but I could not even think that such a concept could be applied to planning my time. My attempts to learn how to manage it almost always meant finding ways to be as productive as possible during the day. I always compared busyness to productivity, and if I had any big plans, they ended up in a big to-do list and eventually led to burnout, because it’s impossible to squeeze projects that take 32 hours into an 8-hour work day.

• sleep - 8 hours;
• writing posts - 2 hours;
• editing posts - 4 hours;
• blog promotion — 1 hour;
• family time - 2 hours
• cooking and eating - 2 hours
• household chores - 2 hours
• reading - 1 hour
• preparation for sleep - 30 min
• preparation for the day - 30 min
• major project (such as a book and the like) - 1 hour

Your Keys to Success in Time Budgeting:

1. Make sure all your scheduled activities fit within 24 hours. If you're making a to-do list for the day, you need to make sure you have enough time to complete them.

When the total number of hours of our daily activities exceeds the number of hours thatwe have a day, it often leads to thefttime for other activities in our schedule.

For example, too much time on the computer can steal some of your personal time, too much time studying for an exam can be bad for your sleep, and daily trips to the supermarket can steal an hour of time reserved for children.

2. Make sleep a top priority. I used to think that sitting at the computer at night made me more productive, but later I realized that I feel much better when I get a full 8 hours of sleep. I found myself very productive in the morning while the kids were still sleeping, hence the goal of going to bed at 10pm and waking up at 6am. Yours may be different. Do what's best for you, but don't forget to take care of getting enough sleep.

3. Schedule at least 2 hours of free time. "A What about unexpected expenses? you ask, looking at my daily routine. Yes, there is a great temptation to fill every waking moment with as much as possible. But I wholeheartedly recommend that you include at least two hours of spare time in your budget.

As you can see, I don't have 2 hours of free time in my schedule for incidentals, so I just have to steal it from my blog. Sometimes, instead of editing the article, I go with the children to the clinic. It reminds me that I'm still on maternity leave and need to take a break from my writing at least once in a while.

4. To do everything, you need to concentrate on only one thing in the time allotted for it. If you grab onto everything, then there will be a feeling of porridge in your head. But there are exceptions among such cases, you determine them for yourself. I enjoy reading while breastfeeding and washing dishes while cooking dinner.

5. If your to-do list is so full that you don't have enough 24 hours to do everything, it's time to think about delegating. For example, I would like to take my eldest son to classes at a developmental center, but it is not very convenient to do this with a newborn in my arms. Waiting for it to grow is not an option. Therefore, I boldly entrust this matter to grandmothers, and it is useful for the grandson and pleasant for the grandmothers. Think about things on your to-do list that you could delegate to other people.

6. Look for ways to spend less time on planned activities, life hacks are everything. When working on a computer, use hotkeys and word autocorrect. Plan your menu for the whole week at once and shop on the weekends. Set aside one day a month so that, then the daily cooking time will be much less.

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

Be sure, in addition to rest, you should have a fad about pleasure included for every day. Otherwise, you can just turn into a workhorse, or an unfortunate person who has lost interest in life. So, work on being happy, and don't put off life for later.

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 by 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.

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5 - 6 am. This is the time when optimism is developed. If we do not get up at this time, they fade for us and we lose the opportunity to be cheerful and cheerful, we accumulate pessimism, which in the future creates problems and attracts negative events. Prayer at this time should be directed to the benefit of all living beings. Please note that only the person who gets up before 6 am is able to change his fate for the better. The Vedas say that at this time we can burn our karma, while after 6 in the morning we can only accumulate it.

6 - 7 am. The mind becomes more superficial and begins to contact the outside world. The sun is gaining strength. Our consciousness is no longer inward, it is now outward. And we can connect with other people. Also from 6 to 7 in the morning, while the power of the Sun is still minimal, and the power of the Moon is still present - the best time to memorize information, the ability to learn something at the maximum level.

7 - 8 am. At this time, logic works very well for a person, but the ability to teach is already melting. Good time for analysis and conclusions. Also from 6 am to 8 am good and breathing practices, perform any static exercises.

WITH 6 to 8 am time breakfast. Breakfast is a blissful time and we need to eat blissful foods. Their task is not to give us strength, but to awaken our mind, to replenish our energy of optimism. A proper morning breakfast revives our immunity, maintains the hormonal balance of women, making it possible to have children, creates a resource state for daytime activity, and supports our mental energy.

Foods that can be consumed for breakfast are milk (before 6 am), dairy products (after 6 am), fruits, especially bananas, dates, figs, honey, nuts, dried fruits, sweet spices (cardamom, fennel, anise, tubs, saffron, licorice, cumin, cinnamon).

8-10 am. The logic is already less strong, but the ability to work with the material is good. You can view information, engage in management, planning, organization of affairs.

Of course, everyone has heard about human biorhythms, but, probably, not everyone knows about their influence on a person. The great scientist, physiologist Ivan Petrovich Pavlov expressed the affirmative idea that "There is nothing more powerful in a person's life than rhythm." And this is true, and this is confirmed by such a science as chronobiology. This is a field of biology that studies the processes of life that take place over time, about their rhythm, and also studies issues related to human health.

She studies biological rhythms and their influence on human life.

After all, our desires and opportunities depend on various cycles - lunar, solar, annual, monthly and daily. These cycles determine the functioning of the human body.

Can this knowledge of chronobiology be used in our daily life?

Yes, it is possible, but there is no need to force your body to overwork and go against the existing biorhythms.

It is necessary to know and understand that all rhythms are subject to a threefold cycle. Three times a day there is a decline in strength, and also three times a day your strength is on the rise.

Consider the ideal daily routine based on biological rhythms that chronobiology suggests.

Early morning:

From 4 to 5 o'clock (here and in the future, the real, geographical time will be indicated), the body prepares for the active phase of life.

By 5 o'clock in the morning the production of melatonin begins to decrease, the body temperature rises. Before awakening, at about 5 o'clock in geographic, local time, the human body begins to prepare for the upcoming vigorous activity - wakefulness.

Around 6 a.m., the adrenal glands begin to produce the wake-up hormone cortisol.

Time from 5.00 to 6.00. This is the best time to wake up. The first portion of hormones is released from the adrenal glands. One of the "chief" among them is adrenaline. This hormone speeds up the heart rate as well as blood circulation, increases body temperature and increases blood pressure. The human body is prepared for a new day.

Starting from 7 to 9 in the morning - getting up, morning exercises (exercises), breakfast. It is possible to slightly shift this part of the morning classes, something like this - 6.00 - 7.00. Morning exercises, after which it is desirable to take, if possible, a contrast shower.

7.00 – 9.00. Time to have breakfast. Your stomach is set up for food intake and digestion, which at this time will be most effective.

Piquant time 8.00 am. The best time for intimate activities. The highest blood levels of sex hormones.

From 9.00 to 11.00. A person has high working capacity, he quickly counts, short-term memory works well at this time. Assimilation of new information occurs best in the morning, while you have a fresh head. This is the time to make plans, and as they say "wiggle your brains" that is, according to the proverb - "Morning is wiser than evening."

Day, the ideal daily routine advises:

During the period from 11.00 to 12.00. The body is in great shape, you can solve any business.

13.00 - 14.00. Decay time of biorhythms. At this time, it is better not to work. At this time, it is best to take a lunch break, this is 13 hours plus, minus one hour (lunch break).

14.00 - 16.00. Unfortunately, we do not have such a practice, so do work that does not require great mental effort.

From 15 - long-term memory begins to work actively. This is the time to remember as well as remember the information.

From 16.00 to 17.00. Power up time. To cheer up faster, you can drink a cup of coffee or tea.

From 15:00 to 18:00 is the time for sports.

18.00. Physical capabilities are at their best, the muscles of the body are ready to perform the maximum possible work. Right now, physical education will bring you the most benefit.

From 16-19 - The level of intellectual activity is on the rise. Maybe do household chores.

Time from 17.00 to 19.00. Time of high activity of the bladder and kidneys. Drink as much liquid as possible - it will help clear the urinary tract. Do not eat spicy and salty foods at this time.

Evening:

From 18.00 to 20.00. This is perhaps the best time for cosmetic procedures.

20.00 - 22.00. The time of the most vulnerable of our nervous system. Emotions are unstable. Feeling of loneliness.

21.00 - 23.00. And now it's time for the body to prepare for sleep. All processes slow down. Mental and physical activity are on the decline. TV, a book, a quiet conversation, all this will set you up for a night's rest.

Night, the ideal daily routine advises at night - sleep!

Time from 00.00 to 05.00. The body needs complete rest. It regulates metabolism. Being awake at this time is a threat to your beauty and health.

And here it is already 02.00. Vision drops sharply. Dangerous time for drivers, as well as train drivers who are forced to be on the road.

All these simple recommendations are easy to follow. And the most important thing is that your body will quickly adjust to this rhythm. After all, that's exactly what he needs. The ideal daily routine will create conditions for you to harmonize your life, will allow you to achieve great success in work, as well as in your personal life.