The Disciplined Trader Schedule

1.0 Traders Week Begins On Weekends

The most exciting day of the week for any trader is on a Monday once the weekend analysis has been
conducted. Two benefits of weekend analysis are that it allows you to identify the most recent trend
and synchronise you with the pulse of the market. Once you have an idea of the direction, a plan can
be formulated for the week. As the famous saying goes “Luck is when preparation meets
opportunity”. The weekends are a great time to create a trading plan which will contain all your
trading ideas for the week ahead.

1.1 Review Trading Journal

We recommend having both a personal journal where you can empty your mind of thoughts, fears,
obsessions, attachments and a trading journal where you record your feelings, trade setups and trade
reviews.

During the weekend, it is wise to dedicate a solid 2-3 hours on reviewing a trading journal. Reviewing
several weeks and even months in the past helps to develop pattern recognition skills. For example, if
you lost 3 out of 5 trades and recorded the entire process from beginning to end, you will have
extremely valuable data. The insights that are gained during these self review sessions are
unquestionably one of the fastest methods of improving and not repeating the same mistakes.

A trading journal is the most effective self-development tool that will consistently improve your
performance as a trader. What are you waiting for? Start one now!

1.2 Research and Analysis

The weekends are a good time to conduct research and analysis. The quality of the research will
determine the quality of the trading decisions. In order to play an edge consistently you need to
consistently do the right research. Once you have collected enough research on the fundamentals of
the Forex market such as major macro and micro news, you can begin to determine market
sentiment.

When analysing a Forex pair you must do your due diligence every time. The best way to do this is to
have a checklist or spreadsheet that you will follow without fail. This will improve any edge over time
because your research was in line with objective decision making.

1.3 Plan your trade, trade your plan

This famous saying should be imprinted into your psyche, in fact write it on a post it note right now
and stick above your trading station! We can not stress how important this is because it's the only
way that your edge will play out consistently over time. Planning your trade will prepare you before
the volatility begins. This alone will provide you with an advantage over the 90% of traders who fail to
plan consistently. Keeping a track record of your wins and losses and journaling the post-mortem of
the trades, may amplify your results
1.4 Analysing Charts vs Executing Trades
Some of the most successful traders will separate their charting (technical analysis) from their
trading (Trading Terminal). For instance, it is recommended to draw your technical analysis on one
platform such as tradingview.com and execute your trades on another platform such as MT4. A huge
benefit of this action is that it helps avoid making impulsive trading decisions whilst charting. You are
more likely to execute trades based on emotional impulse when using the same platform to trade
and analyse.

1.5 Set Price Alerts

The alerts functionality is one of the best features on Tradingview.com. Depending on your
membership you can set multiple alerts on any instrument they offer. A secret weapon of many
successful traders is setting price alerts at key levels, as it allows you to have eyes on key price levels
without having to spend hours in front of the screen. This is a huge benefit as spending too much
time on the screen is likely to decrease your focus and energy levels.

You can set alerts to be emailed to you or displayed as a mobile notification on both Android and IOS
devices. Alerts are an essential tool that every trader should have in their trading repertoire. It helps
to control impulsive emotional decisions due to placing alerts when one is calm, composed and
following the correct strategy.

1.6. Back Testing

This is an essential part of any successful traders routine. Just like athletes who train every day in
between competitions, traders back test in between trading sessions. Without training the athlete will
not have the skill or the confidence to be at their best, same goes for the trader.

It is important to develop a back testing routine at least 3x per week. These back tests can be
performed via Tradingview replay feature of past data. These trades could be missed trades or
patterns that you spot in the past.

Treat each trade in your back test like a real trade. Plan it, manage it and review it before and after.
They more detail you review the better. By also noting down your feelings during your back test you
train yourself in emotional self awareness so when it comes to live trading you are sharp and focused
on your mental, physical and cognitive states.

2.0 Traders Weekday Mornings

2.1 Meditation.
The secret habit of the top performing traders and money managers is their ability to stay calm
during high volatile price movements. Trading is a speculative form of investing and involves making
critical decisions under pressurised conditions. The human brain is programmed to survive so it
naturally reacts to risk by triggering the fight or flight responses. Consequently, the brain will try to
avoid making decisions under uncertain conditions by activating stress responses so that you either
avoid a trade or get out of a trade when you feel uncertain. There are also cognitive biases such as
confirmation bias and anchoring that we develop from childhood that influence our trading decisions.

One of the best practices to combat impulsive and emotional decision making under uncertain
conditions is having a daily meditation practice. A simple meditation practice involves:

● Sitting upright on a chair with feet flat on the floor

● Relaxed and calm
● No interruptions
● Deep breathing
● Awareness of body and feelings
● Awareness of thoughts
● Non judgemental watching of thoughts and feelings

The benefits of meditation have been proven by scientific research to:

● Reduce stress
● Calm and relax the mind and body
● Increase positive thinking
● Improve sleep quality

All these benefits will dramatically improve your trading performance. In the beginning it will be
challenging for those not used to sitting still for longer than 5 min, but like any new practice it takes
repetitiveness and discipline to make it part of a routine. The harder it is to sit still and meditate the
more value it will bring to your life and trading performance.

2.2 Exercise and Healthy Eating Routine

It is a scientific fact that exercise and healthy eating are essential to performing at your best. In order
to be a top trader you have to adopt a healthy lifestyle. Not only will this benefit your trading but it will
also have a huge positive impact on your general wellbeing.

The objective of the simple workout and eating schedule below, is to help you boost your energy
levels and increase your cognitive performance. The routine serves as a guide and can be completed
at home or in the gym.

Workout and Healthy Eating Schedule

Breakfast Mid Morning Lunch Mid Evening

Afternoon

Monday Porridge 30g / Protein Shake Salmon , Asparagus, Handful of mixed Salmon steak 300g,
Banana Sweet potatoes nuts boiled mixed
vegetables (frozen),
1 sweet potato

Protein shake

Workout Plan 1
 Tuesday Weetabix 30g / Protein shake Tuna salad / apple peanut butter Seasoned chicken
banana (30g) on multigrain (140g) with
crispbreads mediterranean
vegetables (200g)
and couscous (50g

Protein shake

Workout Plan 2

Wednesday Porridge 30g / Protein shake Chicken (100g) Greek yogurt / Chilli con carne
Banana salad with light berries (400g) with mixed
mayonnaise (2 vegetables (100g)
tablespoon) in a and brown rice
wholemeal wrap (125g)
and an apple
Protein shake

Rest Day

Thursday Weetabix 30g / Protein shake Chicken (100g) Cottage Cheese Stir fried vegetables
banana salad with (100g) on and brown rice
vinaigrette (2 multigrain (125g)
tablespoon), low fat crispbreads (x3)
houmous (2 and an orange Protein shake
tablespoon) and an
apple

Workout Plan 3

Friday Porridge 30g / Protein shake Spicy tuna melt Handful of nuts Chicken and prawn
Banana (160g) (2 slices of paella with red
wholemeal toast) pepper slices (400g)
and an apple
Protein shake

Yoga Routine

Saturday Weetabix 30g / Protein shake Salmon , Asparagus, Chicken salad Chicken (100g) stir
banana Sweet potatoes fry with vegetables
(160g)

Protein shake

Workout Plan 4

Sunday 1 Porridge 30g / Protein shake Prawn mayonnaise Greek yogurt / Chicken , veg , sweet
Banana sandwich (~250 berries potatoes
kcal) and an apple
Protein shake

Rest Day

Vegetarian Workout and Eating Plan

Breakfast Mid Morning Lunch Mid Evening

Afternoon

Monday Oatmeal with Fruit & Protein Shake Green salad with Apple 2 butternut squash &
Nuts 1/2 cup chickpeas, 2 cups tin of black beans,
oatmeal cooked in mixed greens tostadas
1/2 cup skim milk • 5 cherry
tomatoes, halved Protein shake
• 1/2 cup
cucumber slices
• 1/4 cup spiced
chickpeas
• 1 Tbsp. feta
cheese

Workout Plan 1
 Tuesday Weetabix 30g / Protein shake 1 serving 1/2 cup nonfat
banana Mozzarella , Basil plain Greek yogurt Vegetable pasta
& Zucchini Frittata • 1/4 cup sliced ½ Broccoli, 300g
• 1 cup mixed strawberries Spinach , 2
greens topped with Courgettes ½ tin of
1/2 Tbsp. each sweetcorn, home
olive oil & balsamic seasoning
vinegar.
• 2 diagonal slices Protein shake
baguette (1/4 inch
thick), preferably
whole-wheat,
toasted

Workout Plan 2

Wednesday Porridge 30g / Protein shake 2 Tomato & Greek yogurt / 1 and 2/3 cups
Banana Cheddar cheese berries Vegetarian Tikka
toast masala,
1/2 cup cucumber 1/2 cup brown rice
slices, 1/4 cup 2 cups spinach,
grated carrot, 1 steamed,
Tbsp. chopped 1/2 whole-wheat
walnuts pita round (6-1/2-
inch)

Protein shake

Rest Day

Thursday Weetabix 30g / Protein shake 1 Avocado , 2 1 medium apple 1 cup cooked brown
banana tomato , chickpea and 4 walnut rice
sandwich halves 1 Tbsp. miso paste
1/2 bunch broccoli,
cut into florets and
steamed
1/2 cooked sweet
potato, diced
1 large carrot,

Protein shake

Workout Plan 3

Friday Porridge 30g / Protein shake Tofu ) (2 slices of Handful of nuts Black bean burger -
Banana wholemeal toast) Cook in Oven and
and an apple complement with a
leaf salad.

Protein shake

Yoga Routine

Saturday Weetabix 30g / Protein shake Tofu , 1 avocado , Gardein fishless Enchilada pie with a
banana 1 sliced carrot , tacos side leafy salad.
brown rice
Protein shake

Workout Plan 4

Sunday 1 Porridge 30g / Protein shake Prawn mayonnaise Greek yogurt / Vegetable Roast
Banana sandwich (~250 berries with 2 sweet
kcal) and an apple potatoes, 2 carrots,
½ broccoli, 1 onion
and 2 parsnips.

Protein shake

Rest Day
2.3 Workout Plans

Workout Plan 1 - Legs & Core

These exercises can be done at home or in the gym with or without equipment such as weights.

Warm Up 10 - 15 min
● Arm circles - 20 reps forward and 20 reps backwards
● Forward Fold - Hinge forward at waist with bent knees and let body melt down, releasing
tension. Hold at least 10 seconds
● Star Jumps - 30 seconds to 1 min
● Body Twists - 10 each side
● Planche - Hold for 30 seconds, get on knees if too challenging
● Repeat 2/3 times
Workout
● Full Squat - 3 sets, 8-10 reps
● Side Split Squat - 3 sets, 6-8 reps
● Forward Lunges - 3 sets, 10-12 reps
● Reverse Leg Curl - 3 sets, 8-10 reps
● Calf Raises - 3 sets, 12-15 reps
Warm Down and Stretches

Workout Plan 2 - Full Body

Warm Up 10 - 15 min
● Arm circles - 20 reps forward and 20 reps backwards
● Forward Fold - Hinge forward at waist with bent knees and let body melt down, releasing
tension. Hold at least 10 seconds
● Star Jumps - 30 seconds to 1 min
● Body Twists - 10 each side
● Planche - Hold for 30 seconds on knees if too challenging
● Repeat 2/3 times
Workout
● High knee jumps - 3 sets, for 30 seconds
● Full squat - 3 sets, 8-10 reps
● Push ups - 3 sets, 8-10 reps on knees if too challenging
● Jumping Jacks - 3 sets, 6-10 reps
● Abdominal crunches - 3 sets 8-10 reps
● Side Planche hold - 3 sets 30 seconds
● Glute Bridges - 3 sets 8-10 reps
● Dips - 3 sets 8-10 reps on a chair or dip equipment
Warm Down and Stretches

Workout Plan 3 - Cardio

The duration of this workout should be a minimum of 30 min at a moderate to fast pace. The goal is
to reach 60- 80% of your max heart rate during this period of time. If this is too challenging, then
commit yourself to 30min of walking on an incline rather than running on the treadmill. Ellipticals,
bikes or rowing machines would also be acceptable alternatives. A cardio workout can be completed
at home, gym or a park so try to mix it up.
Workout Plan 4 - Upper Body
Warm Up 10 - 15 min
● Arm circles - 20 reps forward and 20 reps backwards
● Forward Fold - Hinge forward at waist with bent knees and let body melt down, releasing
tension. Hold at least 10 seconds
● Star Jumps - 30 seconds to 1 min
● Body Twists - 10 each side
● Planche - Hold for 30 seconds on knees if too challenging
● Repeat 2/3 times
Workout
● Push ups - 3 sets, 8-10 reps
● Dips - 3 sets, 8-10 reps
● V push ups - 3 sets, 8-10 reps
● Superman holds - 30 second hold
● Warm Down and Stretches

Yoga Routine - Stretches and Poses

Routine
1. Mindful breathing in a comfortable position and a straight spine.
○ According to research slow deep breathing will put us in a relaxed state. The benefits
of slowing down our breathing: Reduced blood pressure, improved digestion, improved
energy, decrease in stress and perceived pain. Anyone can do this regardless of age or
physical ability.

2. Circling wrists and ankles, flexing and pointing the toes, windshield wiping the knees,
Cat/Cow movement on your knees.
○ These movements are an excellent form of increasing blood flow and warming up the
muscles.
○ Do this for five deep breaths on each joint.

3. Mountain Pose
○ Stand straight with feet shoulder width apart, arms straight down by your sides, spine
and head aligned straight.
○ Do this for five deep breaths

4. Downward-Facing Dog
○ This pose creates balance between the upper and lower body, lengthening the backs
of the legs whilst opening the chest. It can be modified to suit any level.
○ Do this for five deep breaths

5. Standing Balance Poses

○ This pose boosts focus and body awareness because you have to stay balanced
whilst strengthening your core. You will notice the differences in ability of the left and
right side of your body.
○ Do this for five deep breaths

6. Side Plank
○ This is a great pose to increase core and upper body strength.
 ○ Do this for five deep breaths

7. Prone backbends
○ Traders are prone to slouching because of the amount of hours that can be spent in
front of a computer. Allowing the head and shoulders to fall forward and the upper
back to contract will cause many health and physical issues.
○ Do this for five deep breaths

8. Supine twist
○ Rotating to this posture on both sides are a great way to not only stretch your
abdominal and oblique muscles but also to stimulate your organs. This helps promote
healthy digestion and vitality.
○ Do this for five deep breaths on each side.

9. Meditation
○ Just a few minutes to just be aware of thoughts and feelings is a powerful practice
that helps to relieve stress and improve focus.

10. Practice Gratitude & Visualization

○ At this point your mind is clear and your body is full of energy, try to practice gratitude
for this practice and everything you are thankful for in your life. Smiling is a natural
response during this practice so allow yourself to smile. This is a very creative state
so spending a few moments to visualize your day and all the goals you are aiming to
achieve today will put you in the correct state of mind to trade.

2.4 Rest Day - Recovery

Your rest day should be a day that you allow your muscles and mind to recover. We have chosen
Wednesday because its mid week and Sunday because it’s before the FX market open. During your
rest day try not to over exert yourself with any heavy lifting or rushing around. You need to ensure
that you get adequate sleep every day especially on your rest days. A restful sleep can last 7 - 8 hours
no more and no less. Drink plenty of water and eat plenty of vegetables and protein rich foods.

2.5 Overnight Important News

Your mornings should begin by scanning for any major news announcements that occured whilst you
were asleep. It is important to seek announcements from reliable unbiased news sources.
2.6 Update trading journal
Updating your trading journal requires minimal effort to record an update of what is happening with
price and how far into the plan everything is. You should also be recording how you feel because this
will help you review your personal performance in the future.

Get into the habit of recording thoughts, predictions, feelings towards price, technical analysis and
fundamental analysis so you can use all of this as data to review and adjust your strategy. This data
is extremely valuable for your success as a trader and helps to constantly improve and adapt.

2.7 Trade Execution

One should only execute a trade if and only when price reaches a pre-determined key level and a
pattern is identified. Waiting for the right moment to place a trade requires patience and skill.
Entering a trade before a pattern is confirmed likely causes a loss and missed profits. The herd
mentality will inevitably be your downfall if you don't master your self-control. A good analyst who
can make accurate forecasts but is unable to execute profitable trades will struggle to succeed.
Thus, forecasting and profitable trading are two separate skills that when mastered lead to success.

Every trade needs to have been planned and anticipated before it is placed. This means
prognosticating the anticipation of other market participants. Chart patterns and Japanese
candlestick formations illustrate market participant psychology. The savvy technical analyst who has
the ability to read candlesticks effectively and execute their trades well will have a huge advantage.
Wait for price to come to your entry level and confirm a direction before executing a trade. By
avoiding a trade that can be likened to jumping in front of a moving train or trying to catch a falling
knife, one can preserve their capital.

2.8 Trade Management

The morning is an appropriate time to manage open trades before volatility increases. Managing your
trade effectively means following a solid risk management strategy on every trade. It's easier said
than done when emotions are running high and a trade goes against your position. The temptation to
close the trade too early or move your stop loss to avoid a loss increases.
Undisciplined behaviour will inevitably lead to emotional, compulsive and unprofitable trading.
Instead remain calm no matter the result of one trade and continue to trust the trading process
following the strategy.

3.0 Traders Evening Routine

3.1 Important News

Any major news that was announced during the day should be taken into careful consideration.

3.2 Update Journal

Evening journal updates are important because its always a good time to reflect on price action and
actions you took earlier in the day whether you traded or not. Getting into the habit of journaling is a
great skill to adopt as some of the greatest people in history are effective at self-reviewing.

In order to be great at trading you must be able to reflect and learn from your mistakes and failures.
A journal will grant you the opportunity to identify your biggest strengths and weaknesses. Knowing
your strengths and weaknesses grants you the personal edge you need to be part of the top 5% of
highest earning traders.

3.4 Prepare and Plan the next day

This act shouldn't just be for trading, it should be a habitual action you take every night. You may be
highly skilled at something and you may be wealthy but if you are not organised then you will not be
productive with your time and energy. Most stress comes from not knowing where things are, being
unprepared, untidiness and lack of clarity.

All you need is a simple plan for the following day that will guide you and ensure you have the right
tools, environment and reference material needed to trade your best. Regularly updating a calendar
with a daily agenda in advance is a highly effective tool to being organised.

3.5 Update Alerts

The evening is a good time to update your alerts. Some of your alerts may have been triggered during
the day so its important to update these. For instance if you set an alert to be triggered at a
resistance level to warn you of a potential bounce, you will need to add another alert to notify you
when the price break out of a pattern occurs.

Remember alerts are your eyes that watch the market for you whilst you can be focused on other
important tasks. The amount of screen time that is avoided by having alerts is incredibly rewarding.
Spending more than 1 hr on a screen will leave you susceptible to fatigue and ‘paralysis by analysis’.
Paralysis by analysis is a common consequence amongst traders who over analyse a trade and are
unable to establish an accurate forecast. Thus, end up deviating from the original plan or place
unnecessary trades.
Conclusion
There is so much more to trading than just analysing charts and placing trades. There are habits,
skills and techniques that you must adopt in order to beat the majority of traders in the most
formidable market in the world. You are up against very smart traders and bots with a lot more
money and resources than you so it will be foolish to try and beat them without the right mindset and
preparation.

The more consistent you are in the practice of a solid trading routine the faster and better you will
perform as a winning trader. In order to succeed you need a strategic edge and a personal edge that
keeps you disciplined.