Creating the ideal day is about balance, preparation, and mindfulness. Experts recommend starting with a clear morning routine that includes movement, hydration, and a nutritious breakfast to set a positive tone
Throughout the day, break tasks into manageable chunks, practice gratitude and maintain a balance between work and relaxation. Physical activity and mental breaks help sustain energy levels, while time outdoors can improve mood. Finally, winding down with a calming evening routine helps ensure a good night’s sleep and prepares you for another successful day.
What does a schedule designed to achieve a perfectly organized day look like? At first glance, some elements may seem impossible or strange because we all have different obligations, jobs, and responsibilities. Plus, we tend to make excuses when it’s time for change.
However, the suggested daily schedule doesn’t demand strict adherence to the minute. Instead, you can modify it to fit your personal needs, replacing bad habits or incorporating things you’ve been postponing because you think you don’t have enough time for them.
6:00 AM – Wake Up
Although there’s no universal wake-up time, experts suggest waking when your body is most ready—at the end of your REM phase. If your body needs about 7.5 hours of sleep, and you have to be at work by 8:00 AM, needing an hour to get ready and an hour for commuting, the best time to go to bed would be around 10:30 PM, and wake up at 6:00 AM. You can adjust this based on your personal needs and habits.
6:10 AM – Sex
According to clinical sexologist Kathleen Van Kirk from the Institute for Advanced Study of Human Sexuality, the hormone levels responsible for boosting sexual desire and physical energy are highest in the morning. Therefore, engaging in sexual activity is considered one of the most beneficial ways to start your day.
7:00 AM – Breakfast
According to psychologist Ellen Albertson, the ideal time for breakfast is one to two hours after waking. A nutritious breakfast helps to raise blood sugar levels, boosting both your mood and energy for the day ahead.
7:45 AM – Physical Activity
While only a small number of people exercise in the morning, the recommended time for physical activity is about two hours after waking. If morning exercise isn’t feasible, try to incorporate it into your day whenever possible, as the benefits of regular exercise are well-known.
8:45 AM – Sending Emails
Sending emails between 6:00 and 10:00 AM increases the likelihood they will be read, as people are more focused on work later in the day. Studies suggest the average employee spends about 28% of their work time reading and sending emails.
9:30 AM – Coffee
Though many of us start the day with coffee, the ideal time for caffeine is between 9:30 and 11:30 AM. Productivity is typically highest between 8:00 and 9:00 AM, so having coffee after this peak can help sustain your energy throughout the morning
10:00 AM – Dive into Work
Late morning is considered the best time for tasks requiring full mental focus. During this time, distractions are minimized, and we are better at processing unnecessary information, making it an optimal period for work that demands concentration.
12:00 PM – Lunch
A midday lunch is recommended, and while many prefer a lighter meal in the afternoon and a larger one at night, it’s smarter to have a bigger meal for lunch. This helps prepare the body for rest later, as heavy evening meals can disrupt sleep by keeping the body active longer.
1:00 PM – Afternoon Rest
For those working from home, this is the ideal time for a short nap (20-40 minutes) to clear space for short-term memory. For others, experts recommend low-energy activities that require minimal mental focus after lunch.
2:45 PM – Call Home
This is the best time for working parents to check in with their children, as they still have plenty of energy after school. Avoid waiting until the evening when both you and the kids are tired, according to child psychologist Laurie Zelinger.
4:30 PM – Creative Time
Creativity thrives during periods when we’re less productive. For most, this falls between 4:00 and 5:30 PM.
6:00 PM – Social Time
Early evening is when most people feel their most sociable, seeking out connections for a sense of security.
7:00 PM – Dinner
It’s recommended to eat dinner at least three hours before going to bed. Anything less may impact your sleep.
8:30 PM – Log Off
Two hours before bed, disconnect from screens to prevent disrupting melatonin production, which preps your body for sleep.
9:30 PM – Reading
Reading before bed relaxes the brain and helps you unwind.
10:30 PM – Bedtime
Try setting an ideal bedtime and make it a habit.
You’ve probably read numerous similar tips in various forms, and this list doesn’t claim to offer anything revolutionary or groundbreaking. These are expert recommendations from professionals and teams who have studied ways to improve our daily routines.
No one expects you to follow this schedule rigidly, but we simply want to remind you that you might be able to accomplish nearly everything you want in a day with just a bit of organization and focus on what truly matters to you. With the right approach, we can achieve everything!
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