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

What is the routine of the day?

The routine of the day is exact planning of actions from the moment of awakening and until late evening. Since childhood, we are trying to teach us to a certain schedule of affairs. Our everyday life form or traditions that we come up with yourself or borrow from others. Sometimes they benefit, in other cases - interfere. For example, the habit of brushing teeth is definitely useful. If, we are talking about regular smokers, then it is better to get rid of such a tradition.

Generally, the routine of the day helps to strudule all our tasks, Having developed a clear sequence of their execution. But is it possible to argue that the correct routine of the day determines our effectiveness? Definitely answer this question is difficult. The fact is that everyone has its own individual rhythm of life. This is laid at the genetic level, causing physiological features and uniqueness. Therefore, some people are prone to long-term, monotonous work, while others to tasks.

for example, the effectiveness of one employee is due to the number of details produced. Such a person needs to be clearly and methodically to fulfill his duties in a strictly allotted time. Someone else is working on a large-scale political project. (Illumination) can visit it after several months of reflection. But it will pay off in tens of times higher than the routine efforts of the first employee. These are two diametrically opposite models.

Most often, people need a certain routine of the day. But even in this case, there is division to "Zhavorkov" and "Sov". The first early and also get up early. The circadian (daily) rhythm of the second is shifted to wakefulness at a later time.

What is the use of the routine of the day?

Organizing all aspects of their lives have a number of advantages:

• Normalization of a man's psyche;
• Increasing the overall emotional background;
• Health promotion;
• Reduction of fatigue and tendency to;
• Upbringing of perpetuity, punctuality;
• Increasing overall efficiency;
• Strengthening vital energy.

Unwritten rules called "My Rules of the Day", allow you to make clarity to the list of your affairs, do not be distracted by household trivia, accumulate energy to perform large-scale tasks.

How to make an ideal routine of the day?

Take averaged type. The most optimal can be considered the routine, built in accordance with the luminous part of the day. Many physiological processes of the organism depend on the Sun. So, the perfect routine of the day from a scientific point of view:

• 6.45 - cessation of melatonin production (sleep hormone), the awakening of the body, increased cerebral circulation;
• 8.30 - activation of the digestive and intestinal peristalsis;
• 9.00 - peak indicators of testosterone level (optimal time for sex);
• 10.00 - improvement of brain activity (a great period for intellectual or creative work);
• 12.00 - dinner time, restoration of forces;
• 14.30 - increase the reaction rate and (you can hold meetings or brainstorms);
• 17.00 - peak muscle strength and work of the cardiovascular system (good time for sports and physical activity);
• 18.30 - maximum indicators of blood pressure (better not overloaded);
• 19.00 - time for dinner and rest;
• 21.00 - Melting melanin, gradual preparation for sleep.

By the way, to the o'clock in the night, the sleeping person produces substances to help fight obesity. The later someone falls to bed, the higher the probability 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 have to go to bed at the same time, it will be much easier to observe the correct routine of the day. It is worth forming a specific food consumption schedule. If it is possible to streamline, then more energy will remain to perform daily tasks.

It is desirable that the routine of the day includes such components:

• Work activity;
• Physical activity;
• Personal hygiene;
• Full nutrition;
• Rest, restoration of forces;
• Communication with friends and relatives.

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

What routine of the day of great people?

Almost everyone has their own examples for imitation. We are interested in studying their lives, find out the secrets. It is likely that one of the recipes of their success is exactly the right routine of the day. Although, not everyone would want to live in such a rhythm.

For example, a French writer Gustave Flaubert He was taken to write another work only at night. During the day, any sounds annoyed. His compatriot, scientist and philosopher Rene Descartes I slept at least ten o'clock a day, believing that excessive tensions are 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 time when he felt.

Another French writer Honore de Balzac In the rustling of creativity he could have up to 50 cups of coffee in one day.

German composer Ludwig van BeethovenAfter lunch, he loved to make long walks, which sometimes took the whole day. Lovers of walks were Serena Kierkegaor and Benjamin Franklin.

Creative Day of the American Writer and Journalist Ernest Hemingway Started from six in the morning and continued until noon. Then he stopped the work without returning to her until the next day.

It is possible to criticize or disagree with such traditions, considering them bizarre. As mentioned earlier, the main thing is that the person makes the routine of the day, suitable under his rhythm of life. And it does not matter how much it will work, how much to get up and go to bed. Much more important - feeling and satisfaction. If they are, it means everything is done correctly.

We are glad to welcome you, dear readers! To always be in a tone, you have time to fulfill the planned plans and in the morning you feel cheerful and joy - you just need to organize the right day of the day. Because, in disruption of biological rhythms, health and well-being deteriorates, it even affects the mood and the ability to enjoy life. And if it happened that you're a little "knocked out" from the course - not a misfortune, today we will look at ways to help you make a suitable routine for you.

By the way, before drawing up your regime of the day, I recommend with the rules that are used by successful people. She will serve for you excellent motivation.

Main components

1. Son.

In the first place, of course, sleep, otherwise all the intended affairs will fly to Tartarara, due to the fact that it will be difficult to just keep open eyes, not to mention the fulfillment of duties. Full vacation is vital, and should be at least 8 hours.

By the way, Perevas also adversely affects health, no matter how paradoxically.

It follows no later than 23:00 hours, otherwise the cortisol, hormone of stress will be produced in your body. And this will overcome to the emergence of depression, what kind of cheerfulness and joy can we talk about? For more information, read.

2. Food

It should be full, so you should not skip meals because of your employment or by virtue of the desire to keep the figure. With food, the body gets the opportunity to replenish the energy reserves so that you have had the strength to work and in general, want something. Among other things, various vitamins and trace elements are coming.

3. Rest

Be sure to, despite employment, take breaks, otherwise begin to spend your backup resources, and it threatens the emergence of serious diseases. So, coping with the duties, give yourself the opportunity to do what delivers joy and helps to recover.

And if you do not know how to organize leisure, because you used to devote all the time only a career - then make a list of desires. Many of you periodically arose, but you did not solve them to implement them - immediately proceed to implementation.

4. Physical Loads

They are needed for both adult and for a child. Sports strengthens health, helps to cope with stress, increases self-esteem, endurance, mood and activity.

5. Work

A rare person lives without having to perform any duties. The implementation of its abilities allows not only to earn the bread pressing, but also to satisfy the needs, to show ambitions that, in the end, will lead to success and self-esteem.

Due to the fact that all people are different, it is impossible to offer the only true and perfectly suitable plan. Therefore, here I will give an example of a graph that most suitable for the majority according to biological rhythms.

So, the most efficient and useful routine of the day:

The first half of the day

6.00 – 7.00 - Internal processes are launched, adrenaline is produced, responsible for activity and energy. It is best to do yoga at this time, to make charging, it will help enrich oxygen organs and tune in for the coming day. By the way, Neurologist Pam Spur calls for love that is precisely at this time, since there is a number of hormones a number of hormones, which has a positive effect on the body's condition. At night, besides pleasure, other effects can not be expected.

7.00 – 8.00 - After morning activity, it is time to replenish the reserve of calories. Breakfast should be satisfying, even if you make a figure, you can take a chance and pamper yourself to a bun. Do you know why? Because, firstly, until the evening, you will have time to spend extra calories, and secondly, most of them will go to the brain, since he missed the mass of energy overnight, creating a dream and processing the information received earlier.

8.00 – 8.15 - The most favorable time for the adoption of drugs and a complex of vitamins, provided that you have filed, otherwise the body will instantly displays them with urine, and there will be no result.

8.15 – 9.00 - If possible, a little walk before studying or work, because for a person who has a saturated day is, it is very important to obtain a sufficient amount of oxygen. This will ensure the effectiveness of brain activity, the absence of headaches and vigor, good mood. Try to get out of the house a little earlier to go through the street and get a portion of vitamin D, which is produced due to ultraviolet.

9.00 – 11.00 - Getting Started, and solve the most difficult tasks, since at this gap your brain activity at the peak, which is why to generate ideas, and make calculations very easily.

11.00 – 13.00 - Blood gradually begins to "move away" from the brain and pour to the stomach, so it should be done with more easy matters with which you can manage in a short period of time.

13.00 – 13.30 - Food you will take in this period will quickly digest and will not cause unpleasant sensations, depriving desires to move. So organize dinner, even if there is no special desire to eat, even a little organism is needed.

The second half of the day

13.30 – 14.00 - The ideal will be the organization of visits to a medical institution, as the activity of all organs decreases, along with sensitivity, which means that your body is not so susceptible to pain. And the admission of painkillers will have a longer effect than if you were accepted at another time.

Despite the well-being and environment, even if you are provoked to conflict, try to keep yourself in your hands and do not react. Health effects will be excessive due to the relaxation of all organism systems.

15.00 – 16.00 - Stroll a little, raise the fresh air, it will help to return the feeling of activity, "wake up" the body. If at work there is no possibility to remove it for a while, at least just go to the window to "catch" the sun's rays. But this is provided good weather.

16.00 – 18.00 - Run to the gym, as workouts at this interval are most safe and efficient. Do you know why? Because various hormones and proteins are produced, which help protect the heart during intensive load, as well as reduce the risk of muscle injury.

18.00 – 19.00 - If you need to buy new shoes - Boldly go to the store, as you probably guess with the size. The legs will swell by this time, and in the future purchased shoes and others will not push you, which you can not tell about the morning purchase.

19.00 – 20.00 - It's time to dinner. You can even afford a little alcohol, it will not bring much harm to you, since the enzymes that produce the liver are at the maximum, and therefore it is easily neutralized by harmful substances.

21.00 – 22.30 - relaxation. Customize sleep, take a warm bathroom, ventilate the room. If necessary, if you suffer insomnia, drink a glass of warm milk or eat a spoonful of honey. Exclude activity, quarrels, work or "hanging" on the Internet, otherwise the next day you can forget about cheerfulness and a good mood.

Make a right schedule - only a third of the case, because the most basic is his observance. If you lived all my life, without adhering to the schedule, it will be difficult to take it, and completely change. Therefore, I propose to consider the recommendations, thanks to which you can gradually "enter" in a new regime, not sabotizing the process.

1. Mandatory is fixing on paper or in electronic media. No matter how beautiful you have a memory is an important step. So you will not "accidentally" forget about some nuance. The process of recording symbolizes the fact that you take responsibility, and therefore ignoring some point will serve as a dumb reproach.
2. Hold out the invent of something new, it is worth just to record existing things and responsibilities. For example, you get up daily at 6 am to get ready for work - nothing will change, just this fact will be displayed in the schedule. But if you decide to engage in the evenings of yoga, and practicing it yourself - may not be able to introduce it on an ongoing basis. We need graduality to get used to the observance of borders, and the discipline does not appear in one day.
3. After you have made a schedule, highlight a few days to test it for reality. I mean, due to any circumstances, you could allocate too much or a little time to implement something, which is why the whole plan will suffer, as it moves on the clock. So the first week is observed, after which you feel free to make the necessary adjustments.
4. The organization of the day regime affects not only the work sphere, so be sure to write down and households, rest.

Conclusion

And today everything, dear readers! In order to have enough energy to fulfill the conceived, it is important to take care of your health, so learn the recommendations specified in the article. Take care of yourself and loved ones!

Material prepared Zhuravin Alina.

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The day of the day is a plan of action for every day that helps rationally distribute time and use it as efficiently as possible. It is necessary to plan your day to achieve success, because temporary human resources are limited. Therefore, without competent distribution of cases, it is very difficult to do everything planned. The routine of the day disciplines, helps to mobilize the power of the will and put into order both in the head and in life as a whole.

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Why do you need a day mode?

If there is no planning of his own time, such a phenomenon may occur as procrastination. This definition refers to constant postponing for later. At the same time, a person is inactive, but feels his guilt and helplessness in front of the accumulated duties.

There is such a phenomenon because of fear before something new or insecurity. In addition, the people involved in an unloved business suffer from procrastination.

It is possible to avoid the useless time loss using the preparation of the day mode. It will also give such advantages:

• will help prevent overvoltage of the nervous system and the onset of the state of apathy;
• will increase disability and reduce fatigue;
• charges with optimism and energy, will ensure cheerfulness to perform all tasks;
• improve the state of digestion and increase immunity, which will make it less sick.

With the mode of the day, such a concept as biorhythms are closely connected. It means that the physiological processes occurring in the body are repeated with certain frequency. Violation of biorhythms leads to a deterioration in the body's condition and its accelerated wear.

We are interested in people and people leading a healthy lifestyle. If there is a goal to lose weight or gain muscle mass, you need to eat at certain intervals. In addition, it is very important to regularly train, correctly choosing time for classes.

Basic principles of drafting

It is desirable to make up the day of the day independently, focusing on your own sensations regarding the distribution of tasks in time. After all, the level of activity is all different. Some can quickly switch from one type of activity to another. The second is required more relaxed and measured pace. This should be considered when creating a graph.

It is also worth understanding that the schedule will be different for adults, schoolchildren, students, etc. Whatever the amount of affairs per day, it can be divided more rationally. This will allow you to fulfill mandatory tasks faster and highlight more time to rest.

To make the right routine, you should follow these rules:

• it is realistic to evaluate your capabilities and not planning too much affairs, since in case of their non-compliance, you can lose confidence in your abilities;
• not to make a graph too dense so that you do not have to constantly hurry;
• leave a sufficient amount of holiday time during the day;
• sleep from 7 to 8 hours;
• try to go to bed in the period from 21 to 23 hours, since sleep until 24:00 is the most healthy and helps the body effectively recover;
• if possible, walking more on foot, taking into account the time on the road when drawing up your schedule.

If you follow these principles, you can easily compile the correct mode of the day with your own hands.



Proper power mode

An integral part of the routine of the day is the power mode. It must be observed both during weight loss and on a set of muscle mass. This is also required to those who do not set themselves definite purposes. After all, proper nutrition ensures the normal functioning of the digestive system and avoids many troubles (constipation, diarrhea, etc.).

When drafting the power mode, such principles should be followed:

• it is desirable that the time of reception of food coincides day after day, since then the body will be ready to digest food;
• feeding with an interval of 3-4 hours in small portions, which will avoid hunger and speed up metabolism;
• there is a couple of times a day, it is impossible, even if there is no free time, so containers with useful snacks can be taken to work;
• in the morning, it is necessary to breakfast tightly (porridge, cottage cheese, eggs, etc.), one apple or kefir will not be enough;
• after 16:00 you need to try to use as much carbohydrates as possible and as much as possible protein (vegetables with chicken breast, buckwheat with fish, etc.).

The approximate power loss mode for the day with the signed menu is presented in the table.

For a set of muscle mass costs to eat as follows:

Thus, it is not necessary to observe a tough diet even when weakness. This will only lead to breakdowns and impaired metabolism.



How to manage to regularly train?

Many people say they do not have time to play sports due to work or domestic duties. But it is impossible to conduct zozh without physical activity.

You can always find a little free time on the workout, if you correctly organize your day. To maintain shape and health in good condition, it is enough to allocate 40-60 minutes 3-4 times a week.

When choosing a time to train, you need to consider several factors. In the first half of the day the body is most susceptible to aerobic loads. Therefore, immediately after waking up, it is recommended to do charging, make a run or engage in cardiotrymen (exercise bike, ellipsoid, treadmill, etc.). Such classes will be as effective for weight loss.

If you want to gain muscle mass, the best time for strength training will be evening, after 16: 00-17: 00 hours. It is during this period that the body is predisposed to anaerobic load.

Thus, you can choose the best time to workout and compare it with the work schedule. Many people have 2 days off a week, and on weekdays work until 17: 00-18: 00. After work, you can go to the gym and spend the lesson. In addition, there is an option to get up early and make a jog in the park near the house. This will give a charge of energy and optimism for the whole day.

You can engage in the work schedule 2x2. In this case, you will need to train on free days in the morning or in the evening. Then a week will be able to spend 3 workouts, which will be quite enough to improve the appearance and health promotion.

If the road to the fitness club takes too much time, you can do at home. This option is suitable for young mothers who do not have the opportunity to remove from the child.

As inventory for domestic workouts, you can use small dumbbells, weights or special rubber ribbons for fitness.

Examples of routine of the day

As already mentioned, the day of the day will be different for adults working people, students, schoolchildren, adolescents, etc.

Differences will be consisted in the amount of responsibilities to be performed during the day.

For adults

Men and women who have a permanent job often do not understand how to plan their day so as to have all the obligatory tasks, cope with the household routine and at the same time lead a healthy lifestyle, to eat and regularly train. It is quite real. An example of a routine of a day for an adult working person is presented in the table.

Time	A task
7:00	Climb
7:00–7:05	Drink a glass of water, make such an exercise like a vacuum
7:05–7:15	Small charging (squats, slopes, push ups, etc.)
7:15-7:25	Contrast shower, girls are recommended to rub massage brush from cellulite
7:25	Dense breakfast
8:00–8:30	Exit from the house (if possible on foot)
9:00–13:00	Working time. If the work allows you to be distracted, it is advisable not to sit in social networks, but to read a good book. In addition, you can study English or other language. Around 11:00 it is necessary to make a snack
13:00–14:00	Lunch break. No need to snack harmful food. If there is no good cafe or dining room nearby, you should wear a healthy food with you in a container. During meals, it is impossible to read some documents or engage in other affairs. After all, then the food learns much worse
14:00–17:00	Working time. Around 16:00 it is worth making a snack so that the body is provided with nutrients
17:00–17:30	Road home (if possible on foot)
17:30	Dinner
18:30-19:30	Training at home or in the gym
19:30-21:00	Free time
21:00	Eat a portion of cottage cheese overnight to provide the body with protein, calcium and other useful trace elements
21:00- 23:00	Free time
23:00	Go to bed

To adhere to this regime, at least during the week. After that, it will be easily and pleasant to observe it, since all the cases will be fulfilled on time, and the rest will become full.

For schoolchildren

Another routine is needed to schoolchildren. Sometimes parents trying to comprehensively develop the child, give it to many sections and circles. As a result, the load will become too big, and free time will not remain. It is wrong, since children must rest and play in their mode.

A sample construction of a student's day mode is presented in the table.

Time	A task
7:00	Climb
7:00–7:15	Charging
7:15-7:30	Morning hygiene
7:30	Full breakfast
8:00	Exit home to school
8:00–12:00	Study
12:00	School dining lunch
12:00–13:30	Study
13:30-14:30	Walk or classes in the extended day group
14:30	Way home
15:00	Dinner
15:30-16:30	Doing homework
16:30	Snack
17:00–18:30	Section in section or circle (football, light athletics, dancing, chess, violin, etc.)
19:00	Dinner
19:30-21:30	Free time
21:30	Sleep

It is especially important to stick to the regime to first-graders, as they need to get used to another tempo of life, learn to be independent, responsible and disciplined.

For students

Special day of day requires students. After all, this period of life is one of the most saturated various events. In addition, it is necessary to give sufficient time to study. To manage to do everything, you can create such a routine.

If you follow this mode, it turns out to allocate time on studying, sport and personal life. At the same time, rest will be full, so the overwork does not arise.

For "Zhavorkov"

All people are customary to divide on "Sov" and "Zhavorkov". The first is hard in the morning, as the surge of activity comes in the evening and even closer to the night, as a result of which they fall asleep late. The second wake up on their own very early, and in the late afternoon they begin to be a clone into sleep.

The peculiarities of the peaks of their activity should also be considered when drafting the day. Rules, most convenient for "larks", that is, those who grow early and falls around, maybe such:

It is believed that on average, the larks are most functional from 9 to 10 am and from 16 to 17 pm. Therefore, it is at this time that it is recommended to plan important things that require certain efforts (work, business meetings, training, etc.).

For "owl"

"Owners" is difficult to get up just as early as "fasteners". Therefore, if there is an opportunity, you can sleep longer so that the body has time to relax.

The peaks of the activity of "Sov" are periodes from 11:00 to 12:00 and from 18:00 to 20:00.

The approximate mode of the day for "Sov" is presented in the table.

Of course, to afford such routine may not all. It will suit people with a free or replacement work schedule and students in the second shift.

How to turn from "Owl" in "Lyonk"?

But some studies have proven that the features of "Sov" and "Zhavorkov" are not related to genetic predisposition. The main reason for this separation is the incorrect mode of the day.

To turn from the "Owl" in the "Lark", such actions can be taken:

• go to bed in a strictly defined time (from 22:00 to 23:00) every day, even if you do not want to sleep;
• get up at 6-7 am on the alarm clinic, including on weekends;
• after lifting to make charging or jog in the fresh air, take a contrasting shower and tightly breakfast;
• if you can't wake up, you should lie down in a bath with several drops of orange butter, lemon, mint, rosemary, etc.;
• pour it right at the same time;
• add more physical activity;
• in the evening, you should not watch TV or sit on the Internet, it is better to read the book;
• before bed, you can take a warm bath with soothing oils (chamomile, lavender, calendula, etc.);
• the bedroom should be keen during the day, and go to bed, turn off all the light.

If you follow these tips for a few weeks, it will soon stand in the morning it will be much easier. Activity and productivity in the day will increase. Thanks to this, it will work out to do more and achieve all goals.

And a little about secrets ...

The story of one of our readers Alina R.:

Especially degrees me my weight. I greatly scored, after pregnancy weighed as 3 seconds together, namely, 92kg with growth in 165. I thought the belly will come down after childbirth, but no, on the contrary, it began to gain weight. How to cope with the restructuring of hormonal background and obesity? But nothing umbrellas or mans a man like his figure. In his 20 years, I first learned that the full girls call the "woman", and that "such sizes are not sewn." Further at 29 years old divorce with husband and depression ...

But what to do to lose weight? Operation Laser Liposuction? Learn - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, Mostimulation? A little more accessible - the course costs from 80 thousand rubles with a consultant nutritionist. Of course, you can try to run on the treadmill, before the breathtaking.

And when to find all this time? Yes, and still very expensive. Especially now. Therefore, for myself I chose another way ...

In the life of each person, the right day of the day plays a key role, to develop which in practice it turns out not so already and simply. Competently distribute your time to each of us and, in most cases, this necessity imposes work.

What is the routine of the day

1. Proper use of sleep time.
2. Time for nutrition and personal hygiene.
3. Competent time distribution for recreation and work.
4. Time for physical activity and sports.

The ability to make the right routine of the day makes us disciplined, develops focus and organization. Thus, the life rhythm is produced, where the cost of time, as well as energy to secondary things, without which you can do, decreases to a minimum.

Within the framework of this article, we will try to comprehensively answer the most important issues related to the routine of the day for a healthy lifestyle, we will tell about what influence biorhythms on the effectiveness of activities, as well as methods and methods of making an effective day for different categories of people.

A little theory about the routine of the day

Often we were interested in the schedule of a successful person. The secret of these people is that the routine of actions for the day they are thought out to the smallest detail, they plan their time to rationally and most effectively distribute it.

The ability to properly arrange accents and, as a result, dispose of their working time is of great importance for discipline and organization. And if you are interested in developing or training programs, you want to stick to the diet or organize proper nutrition - without a routine and not to do.

Life mode is needed by a person in order for the time not to use our abutation. Sooner or later, every person in its activities is faced with a hurry, the feeling that the time is amorphous, there are confusion in workers and personal affairs.

Think - Can you honestly answer the question right now, how long was it spent on the same time or other lesson without controlling the use of your time? The routine of the day for a healthy lifestyle allows you to effectively and competently distribute my own time, and being deprived of a valuable planning skill cannot be built long-term plans.

Varieties of biological rhythms total 2 - external and internal(respectively, exogenous and endogenous). They manifest themselves in synchronization with internal cycles of the body (sleep and wakefulness), as well as external stimuli (change of day and night).

By regime, circadian regimes cause the greatest interest. - These are cyclic fluctuations in the intensity of different biological processes that are associated with the change of night and the day. Their period is equal to the full day - 24 hours.

Influence of biorhythm

In the preparation of an effective routine of the day, it is impossible not to take into account the biorhythms of the human body. Practice shows that the so-called "larks", having passed until 2 o'clock in the afternoon, getting used to waking up at 7 am, feel lethargy and slowed down in the pace of activity.

In the context of this section we will give the definition of biorhythms - These are periodically repetitive changes in nature, as well as the intensity of biological processes, as well as phenomena in living organisms, on which functionality depends.

How to make a day of the day for owls and larks

Often psychologists appeal to the well-known distribution of people depending on the activity period on the "Zhavoronkov" and "Sov". The latter make tremendous effort to rise early in the morning, they show the greatest activity in the night and evening hours. The larks, on the contrary, in the morning literally boil the energy that is depleted in the evening.

This classification is very conditional, since if the correct routine of the adult day was compiled, then if you have a desire, the type of wake can be changed, without applying, while harmful by the body. The main thing is to choose a strategy and show the power of will.

Athletes, businessmen and politicians who travel a lot, very often fail to adhere to some standard schedule, while the routine of the Day of the Great People, often, is very different from the routine of the day of the ordinary person. These people, constantly experiencing pressure from changing time zones, it is very difficult not to lose efficiency in your work. For this, they use such actions:

1. The first days on arrival are planned in such a way as to reduce the physical and psychological burden.
2. Over 2 days before the flight, light food is used, alcohol and unusual dishes are excluded.
3. If you have a flight from east to west - if you have a choice, it is better to give preference to the daily or morning flight. Traveling by plane from the West to the East - it is better to give preference to the evening flight.

It has been proven that to create a universal regime of the day for months to a year, which will suit each of us, is resolutely impossible. Too many personal factors need to be considered, but key points that can be called global and applicable to all can be allocated. Little details.

On the importance of sleep

Regardless of whether the routine of a day of a woman or a man is drawn up, it is necessary to pay special attention to sleep. We live in interesting realities when people do not pay due time for their rest, or sleep longer than really need the body. This, as a result, has a negative impact on human activity, and a clear mode of the day and sufficient time for sleep gives you many advantages - a person can relax and recover, there is no risk to get a sleep disorder and nervous system.

The best period for sleep - from 11 pm to 7 in the morning.Studies show that an adult person is enough sleep from 7 to 8 hours a day. There are successful people who are enough from 3 to 6 hours of sleep, but it is rather a rare exception.

1. Discard surfing on a network or viewing the TV shows - give the time to your favorite book before bedtime.
2. A couple of hours before you go to bed, share the time of mild physical education - run, walk, cycling.
3. Do not use heavy food overnight.
4. Carry out the room before bedtime.

How to make a mode of the day - go to practice

About meals. Everyone knows that the proper nutrition is very important for the work of all organism systems. Food is a kind of fuel for the body, we will receive with it not only energy for the day we will spend during the day to spend physical and mental activity, but also provide the body by microelements and vitamins.

It is very important to eat fully and regularly, any diets before practical application must be coordinated with the doctor.

Point two - rest.The correct routine of the day for an adult involves a mandatory rest, during which the forces and performance of the body are restored. In the opening hours, a person cannot do without rest, because consistently high working capacity cannot be supported without it. Do not refuse breaks in work, as they will give you new forces and greater efficiency, productivity in work.

It is very important after work to relax fully.Suppose all day you spend at the computer. Returning home, give up the pastime after him, devoting time to communicate with relatives, reading or self-education.

A little about work. Each of us works regardless of age. Children attend schools, students go to seminars and lectures, adults earn a living and build a career. It is very important to plan your working time. Time control method. Methods of self-registration and recommendations that will enhance personal effectiveness in the work, presented on the network in a large assortment - you just need to find the most suitable option.

Do not forget about exercise, even if you make a routine of the day for a girl. Physical culture is health, about training you need to think, first of all, whose work limits the motor activity of the body throughout the day.

If there is no opportunity to visit the pools and there are no rooms, you can do at home or on the sports fields.

"The most stupid pencil is better than the most acute memory." Record your ideas using diaries for this, special programs or just a sheet of paper. The schedule displayed on paper will be constantly reminding you about affairs.

Do not shy- In the initial stages, include in the schedule what you are doing throughout the day. Make a schedule that items that will be accurately completed. So, if you can not go to the gym for a long time and make this item to the schedule without performing it - this is not the best solution. The routine of the day must be observed.

Consider physiology - Each of us has needs and, making up a mandatory schedule for every day, whether it is impossible to neglect them. To be stayed late, abandon personal hygiene and eat, how and where it is necessary - not the best choice.

How to make the routine of the day for the entrepreneur?

Based on the foregoing, let's try to make a work plan for a novice entrepreneur. The very first thing you need to do before the start of the business day is to re-familiarize yourself with the tasks and goals that are planned to be achieved. Explore how much you need to install new contacts, how much can send letters, how many calls? The list of cases will directly depend on the nuances of business.

It is extremely important to draw up and adhere to calendar planning, which, we note, is in close connection with the placement of goals, as well as tasks for every day. Using a calendar plan, you can distribute events by day over a long time period, following the schedule created earlier.

Suppose a list of cases was created and you even started implementing them. If from the amount of work that was scheduled, the head flops and you categorically do not know where to start - it's time to study the work plan of the average entrepreneur, which we give below.

Where to begin

We disassemble the usual and email. Work with morning mail is very important - you will learn about key events, meet partners, install new contacts.

Step two - phone calls. Get the list of customers and partners that need to call today in order to solve the questions that arise. Having done all the necessary calls, be sure to check the box in your plan - they say, the work is made.

Reading- the most important thing. Explore new, useful information for your profile, using not only offline, but also online sources. Attend profiled forums, download useful books and articles.

Business for the evening

Before you fall to sleep, do not forget to fulfill such events. The first and most important thing is to check email for new letters here. If there is something urgent - I answer without postponing.

Mouse over the desktop - work records, print articles, books, office. Remove all this until tomorrow, today you are already resting. Do not forget to make a list of cases for tomorrow and check it with a calendar plan created earlier.

How to make a child's day routine

Baby day routine - These are responsibility and discipline that will help the baby to adapt to new kindergartens, schools. But besides this, the compilation of the child's regime in many ways helps parents in time to protect with their responsibilities.

Undoubtedly, such events avoiding the time that Mom can spend on vacation, on themselves or to pay a beloved spouse.

For infant

The first years of life is especially important for the future formation of good health of the Karapuz. He must be filled out at least 4-5 times a day, consume food about 6 times and make promenade in the fresh air at least 2 times a day.

In order to not forget anything and do not get confused, it is necessary for a strict mode of the day:

1. 06.00 first nutrition, continuation of rest.
2. 09.00 The kid wakes up, cleans the teeth, washed.
3. 09.30 Second eating, games, wakefulness (at the discretion of the Karapuza).
4. 10.00 Baby Dress Up and Collecting Fresh Air.
5. 10.30 Promenade in the stroller or on the handles of mom.
6. 13.00 Third nutrition.
7. 13.30 Rest.
8. 16.30 Meal, easy snack.
9. 17.00 Walk, games, communication (depending on what the baby wishes).
10. 20.00 Tight dinner.
11. 20.30 Communication in the circle of relatives and loved ones.
12. 23.00 Wash and clean the teeth for the night.
13. 23.30 Easy snack.
14. 00.00 Strong night's sleep.

Many concerns the question that the child falls so late, otherwise there is a possibility that the baby will wake up even at night and will ask to eat and then will betray the schedule. When the crumb slightly matures, you can lay it approximately 9 pm.

In kindergarten

Correctly composed of the routine of the day allows the baby faster to adapt to a new place and graphics of the educational institution:

1. 7.00-8.00 arrival in kindergarten, communication.
2. 8.00-8.30 Morning food.
3. 8.30-9.00 self-education, cognitive activity in the group.
4. 9.00-9.15 Baby Dress Up to Rest in the Fresh Air.
5. 9.15-11.30 games, communication in the air.
6. 11.30-11.45 Return, baby to wash hands, prepare food.
7. 11.45-12.30 Tight, delicious lunch.
8. 12.30-13.00 Games, preparation for sleep.
9. 13.00-15.00 Day rest.
10. 15.00-15.30 Easy snack.
11. 15.30-17.00 Learning, classes in groups.
12. 17.00-18.00 Rest in the fresh air.
13. 18.00-18.30 Tight dinner, enrichment by vitamins.
14. 18.30-19.00 Care home.
15. 19.00-19.30 Promenade with relatives and loved ones.
16. 19.30-20.00 Games, light dinner.
17. 20.00-20.30 Washing, cleaning tooth for the night.
18. 20.30-7.00 Strong and sweet night rest.

At school

The schoolchild's day mode is the lack of stress, desets and problems in the educational institution.

Organizations of the day will help to give the opportunity to a child to calmly eat, not in a hurry to gather at school, attend all sorts of sections and time to do the lessons at home:

1. 7.00 Awakening, meeting a new day.
2. 7.00-7.30 It is necessary to store the bed, wash, clean your teeth, make exercises of gymnastics, charging.
3. 7.30-7.45 The first and most dense meal.
4. 7.50-8.20 The road to an educational institution.
5. 8.30-14.00 School lessons.
6. 14.00-14.30 Return to the native house.
7. 14.30-15.00 Dining eating.
8. 15.00-17.00 Rest, games, educational or sports sections.
9. 17.00-19.00 Preparation of school lessons.
10. 19.00-19.30 Delicious, rich dinner.
11. 19.30-21.00 Communication with family, study of modern literature, classics.
12. 21.00-21.30 Water procedures, preparation for sleep.
13. 22.00 Healthy children's sleep.

Schooling schoolchildren to the day of the day must be persistent, the slightest deviation from the schedule can lead to a complete failure of the schedule. Rising a child must always be aware of the activities of problems in life and a few years later, he will surely thank parents.