Don't multitask
It just doesn't work, you think it works, but it doesn't. You're just switching between tasks, and you're not doing any of them well. Or you are doing one with 80% of your brain and the other 20%, so the one with 20% isn't even enjoyed, so why not do it with 100% of your brain in your free time.
Social media/ entertainment
Only watch them while eating or in free time. Then you can watch the highlights of the day, and not needing to search for cool stuff while you should be working or doing other things.
Sleep
Keep sleep schedule, wake up early, try 8h.
Exercise
Mix running and at home exercise, depending on weather and state of mind. Don't miss two days in a row. Its easy to lose the habit then.
Eat healthy
Just count your calories, and eat filling foods. Mix it up, change some vegetables, proteins and spices in the recipes, mix up rice with noodles or lentils.
Work
Eliminate distractions. Block websites like YouTube, Twitch, Twitter, etc. Work for selected periods of time, but focused.
Do your bed
Yeah, sounds like the meme daddy Peterson tells you, but it helps, its a small task that's easy to accomplish, and it makes you feel good. It's a good habit to start with.
Shower
Just shower early in morning, makes you feel fresh and ready for the day. And wear clothes that you would wear in public or work. Makes you feel ready.
Walks
Take a walk without any distractions. No phone, just enjoy the nature. It's good for your mind and body. It may sound stupid, but it will make you feel better.
ToDo list
Don't put too many tasks on there, and make them as small as possible. That way, you can actually achieve them, and don't feel bad because you only managed to complete half of them by the end of the day.
Free time
You need some dedicated time to do whatever you want. If not, it will creep into the time you should be working.
Good time to socialize. Meeting friends helps.
Default Schedule
| Time | Task |
|---|---|
| 7:00 | Wake up, Shower, Get ready |
| 7:30 | Go for a walk |
| 7:50 | Breakfast |
| 8:15 | Schedule my day |
| 8:30 | Work |
| 12:00 | Do exercise |
| 12:30 | Lunch |
| 13:30 | Work |
| 19:00 | Dinner |
| 19:30 | Do whatever I want |
| 22:30 | Sleep |
Alternative Schedule
| Time | Task |
|---|---|
| 7:00 | Wake up, Shower, Get ready |
| 7:30 | Go for a walk |
| 7:50 | Breakfast |
| 8:15 | Schedule my day |
| 8:30 | Work |
| 12:00 | Do exercise |
| 12:30 | Lunch |
| 13:30 | Work |
| 17:00 | Do whatever I want |
| 22:30 | Sleep |
Rules
- Only use social media during food slots
- Socialize only after 16:00, if work is done.
- Can take two days off each week, if i feel like it.
- If I feel healthy and motivated, I can follow the routine every single day, without off days.
Food Plan (Weekly):
| Day | Meal |
|---|---|
| Monday | Tofu, zucchini, bell pepper, soy sauce, ginger stir fry with white rice |
| Tuesday | Lentil soup with a side of whole grain crackers/bread |
| Wednesday | Quinoa bowl with roasted mushrooms and brokkoli with lemon juice |
| Thursday | Tofu, zucchini, bell pepper, soy sauce, ginger stir fry with white rice |
| Friday | Spinach and tomato omelet with whole grain toast |
| Saturday | Wrap with hummus, roasted eggplant and arugula |
| Sunday | Tofu, zucchini, bell pepper, soy sauce, ginger stir fry with white rice |
Every day: Spices (pepper, salt, thyme, rosemary, garlic powder)
Shopping List (Wednesday):
Fresh:
Vegetables/Fruits:
- 3x zucchini
- 3x bell pepper
- 3x mushrooms
- 1x eggplant
- tomatoes
- brokkoli
- fresh spinach
- arugula
- 3x ginger
Other:
- 3x tofu
- hummus
- 4x eggs
- wraps
- cheese
Bulk:
- soy sauce
- quinoa
- lentils
- white rice
- whole grain crackers/bread
- hummus
- lemon juice (oil)
- spices (pepper, salt, thyme, rosemary, garlic powder)
- vegetable broth powder