🌅 Morning (6:00 AM - 9:00 AM)
6:00 AM - Wake Up & Hydration
Start your day with immediate hydration
• Drink 1-2 glasses of water immediately
• No phone for first 30 minutes
• Quick 5-minute stretch
6:30 AM - Breakfast & Preparation
Fuel your body for peak performance
• Oats with berries and nuts, or eggs with whole grain toast
• Green tea or coffee (limit to 1 cup)
• Prepare workspace for learning
7:00 AM - Prime Learning Block (60 minutes)
Your most important skill development time
• Focus on your priority skill/subject
• Phone in another room
• Use 25-minute focused blocks with 5-minute breaks
8:00 AM - Review & Planning
Consolidate learning and plan ahead
• Quick review of what you learned
• Write down 3 key takeaways
• Plan the day's priorities
☀️ Mid-Morning (9:00 AM - 12:00 PM)
9:00 AM - Productive Work
Tackle your most challenging tasks
• Use Pomodoro technique (25 min work, 5 min break)
• Stay hydrated with water
• Single-tasking approach
10:30 AM - Energy Snack
Maintain steady energy levels
• Apple with almonds, or Greek yogurt with berries
• Brief 5-minute walk if possible
🌞 Afternoon (12:00 PM - 5:00 PM)
12:00 PM - Lunch & Reset
Balanced meal and mental reset
• Quinoa/brown rice + lean protein + vegetables
• 10-minute walk after eating
• Brief meditation or breathing exercise
1:00 PM - Afternoon Work Block
Continue with important tasks
• Maintain single-tasking approach
• Stay hydrated
3:00 PM - Energy Maintenance
Combat afternoon energy dip
• Banana with nuts or dates
• 5-minute movement break
• Optional 30-minute learning session
4:00 PM - Skill Practice
Develop behavioral and communication skills
• Practice communication, problem-solving
• Real interactions or deliberate practice
🌆 Evening (5:00 PM - 10:00 PM)
5:00 PM - Physical Activity
Essential for sustained energy
• 20-30 minutes of exercise
• Walk, gym, sports, or dancing
• Crucial for energy production
6:00 PM - Dinner & Social Time
Nourish body and relationships
• Sweet potato + lean protein + vegetables
• Connect with family/friends
• Limit work-related activities
7:30 PM - Evening Learning (Optional)
Light skill reinforcement
• Light reading or skill practice
• Review the day's learnings
• Plan tomorrow's focus
8:30 PM - Wind Down
Prepare for quality sleep
• No screens after 9 PM
• Light stretching or relaxation
• Prepare for tomorrow
9:30 PM - Sleep Preparation
Optimize for recovery
• Dim lights, cool room
• Reading or meditation
• Aim to be asleep by 10 PM