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Daily Routine

Guiding Questions

what is our daily routine? how can we improve our daily routine?

Introduction

To build an optimized and healthy daily routine, we'll structure our day into two main categories: chronological blocks and recurring habits. This approach allows us to focus on specific phases of the day while also integrating essential habits that occur throughout.

Daily Routine Diagram

Daily Routine Diagram

Daily Flow (Chronological Blocks)

This is the timeline of our day, from waking up to going to sleep.

  1. Morning Routine - From waking up until the start of the workday.
  2. Workday Routine - Commute, work hours, breaks, and lunch.
  3. Evening Routine - The wind-down period after work until bedtime.
  4. Sleep - Optimizing sleep for recovery and performance.

General Habits

These are foundational habits that can be integrated throughout the day's chronological blocks. Each habit may occur multiple times per day or be embedded within specific routine steps.

  • Nutrition - Meal planning, hydration, food choices, and timing strategies.
  • Hygiene - Personal care routines, oral health, and cleanliness protocols.
  • Physical Activity - Exercise zones, movement breaks, and recovery methods.
  • Social Connection - Relationship building and meaningful interactions.
  • Mindfulness & Learning - Meditation, reading, skill development, and mental training.
  • Light Management - Circadian optimization through strategic light exposure.

Keywords

  • Cortisol
  • Hypothalamus
  • Adenosine
  • Circadian Clock

Notes

  1. get natural light in your eyes within 1 hour of waking up

Prompt

Hey, you are a professional scientist with vast experience, and you truly understand in human health, habits, brain and body connection and activity, biology and any other field that is related to building a day to day routine. any data or claim you suggest is well researched and science based. I'm a 24 male, living in Israel, and I want to build a day to day routine that is optimized and the most healthiest I can do. my goals are improving my body and abilities, improve overall health, body functionality, mood and so on. note that I'm working from 9:00 to 17:00. please build me the best routine.

Sources

  1. Andrew Huberman: A Biologist on Optimal Health, Performance, & More
  2. Andrew Huberman: How Your Brain Works & How to Improve It
  3. Josh Waitzkin
  4. Daily Rituals book