Upon waking up (Between 5 am to 7 am)

Try your best to wake up early. Avoid hitting the snooze button. Instead of checking
your phone, sit down, open your eyes, and allow five to 10 minutes of morning
prayers and meditation. Set aside 30 to 60 minutes for morning rituals that can
empower you to stay loving, productive, and healthy throughout the day. It can
include your self-care morning routine, tidying your bedroom, organizing your home
office while checking your schedule.

After your morning routine (Between 6 am to 8 am)

Devote 30 to 60 minutes of physical activity in the morning. Exercising in the morning
can positively affect your mood and motivate you to eat well and stay healthy
throughout the day. If you are an early bird, you can already engage in moderate to
high-intensity exercises like running, circuit training, high-intensity interval training
(HIIT), and other sports like cycling, swimming, and tennis.

After your morning workout (Between 7 am to 9 am)

Eat your breakfast 15 to 45 minutes after your workout. The amount of food would
depend on your exercise duration and intensity. You can have a hearty meal like half
a cup of brown rice with vegetable omelet and sardines or an egg and cheese
sandwich with a piece of fruit or a fruit and vegetable shake after moderate to
intense exercises. You need to have a post-workout meal to achieve muscle
recovery and avoid intense hunger pangs at lunchtime.

Working (Between 8 am to 1 pm)

Organize your workflow for the day to avoid feeling overwhelmed and wasting the
positive energy you’ve already cultivated for the morning. Once you’ve laid out your
to-do list, get to work—which means shutting off your phone and logging out of your
email and social media. If anything, at least try going into “do not disturb” mode for
90-minute blocks

Get refueled (Between 11 am to 1 pm)

Use your lunchtime (no matter how limited it may be) to refuel not only your body but
also your mind. If you stay at home, you can devote 20 to 30 minutes to food
preparation: Cook simple, delicious and healthy dishes.

Eat a packed lunch consisting of healthy grains like brown rice or whole-wheat pasta,
or quinoa with cooked vegetables and your choice of healthy protein like seafood,
chicken, or lean meat. You can also have a chicken or fish sandwich with salad on
the side. Always avoid deep-fried foods.
Limit the food sauces and salad dressing to 1tbsp, especially if you are trying to
manage your weight. Always drink enough water and avoid extra calories and sugar
from drinks like sodas, milk teas, or sweet juices.

After lunch (Between 12 noon to 6 pm)

You can go back to work and continue to insert movements to keep you awake and
alert with your tasks. Avoid caffeinated drinks in the afternoon, at least six hours
before bedtime, to get a night of quality sleep.

Have a post-workout meal, which serves as your afternoon snack like the food I
mentioned for the morning snack, or a fruit and veggie smoothie with yogurt, nut
milk, and fruits. You can also have overnight oats and chia pudding if you want
something sweet, such as milk, oats, chia seeds, nuts, fruits, and nut butter.

At dinner time (Between 6 pm to 8 pm)

You can eat similar foods you had for lunch but aim for a lighter meal at night, Avoid
high-fat and high-carb meals in favor of foods that will promote better sleep. Make
sure to achieve the proper fullness and satisfaction so you can avoid cravings after
dinner. Try to eat slowly, and instead of watching the television or checking your
phone, make time to communicate with your family while enjoying your dinner.

After dinner (Between 7 pm to 10 pm)

Meditation, a warm bath, a cup of sleep-friendly tea, or just a good book are all
relaxing ways to get ready for bed. The blue light that emits from your electronics—
while unnoticeable—tells the brain to stop producing melatonin (a natural sleep-
inducing chemical) and disrupts circadian rhythms, so shut them down. If you can’t
put down your screen, try using an app or the built-in iPhone setting that turns down
that light.

Sleeping time (10 pm to 6 am)

Daily stress can still impede sleep, no matter how mindfully you work to keep it away
at night. Still, the little things can help, like turning your LED alarm clock to the wall
(again, because of the blue light), and keeping the bedroom cool (around 65
degrees) and dark (absence of light helps with melatonin levels). Most of all, don’t
think about sleeping, just breathe. If you can’t fall asleep, try some relaxing music or
white noise, writing in a journal, or working on a boring, small task you’ve been
putting off.

Benefits:
- This 24-hour healthy lifestyle guide can help you survive and face each day
with enthusiasm and vibrance.
- Improved mental health: One of the foremost benefits of healthy living is the
effect it has on your mental health. Exercise releases endorphins, which
reduce stress and help you deal with pain. Endorphins are known as feel-
good chemicals, which is why you feel so great after a good workout.
- Increased energy & productivity: When you are eating well, getting enough
water and sleep, and exercising regularly, you will quickly notice a difference
in your energy levels. Since a balanced diet and lifestyle is what our bodies
naturally require for optimal performance, they respond very well to these
inputs.Along with increased energy, you will also feel more able and willing to
tackle the tasks in your daily life, increasing productivity across the board.
When we experience a healthy mind and body, we are compelled to make our
lives reflect that positivity, and bring everything in line with our own balance.
- Improved sex life: With the increase in natural energy, more confidence in
your body and higher self-esteem, you are very likely to experience an
improvement in your sex life. From being “in the mood” to the physical act,
healthiness can have excellent benefits for this aspect of your life. A better
sex life, in turn, can lead to improved relationships, less stress, and a feeling
of well-being and satisfaction.
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