Ekaterina Bespyatykh
international time management expert, founder of the Woman Time Academy of Women's Development, speaker at Skolkovo, Crocus City Hall, and mother of many children
With a high load (and this applies not only to business, but also to affairs that are related to everyday life, family, friends), it is important to be able to focus on the current task, mobilize your own strength and attention, maintain yourself in a resource state for the time that is needed to solve the assigned task.
Wake up (6: 00-8: 00)
Getting up early is the key to success for the whole day. The morning is ideal for light physical activity. While everyone in the house is still asleep, do yoga or do a vigorous exercise on the balcony with wide-open windows to fill your body with oxygen and tone your body after the night. Choose the type of load that suits you. Someone likes aerobics, jogging or exercise bike, exercise with fitball. Others feel more comfortable practicing Pilates, callanetics or stretching. The main thing is to do the exercises with pleasure, then they will bring double benefits: physically they will strengthen muscles and ligaments, and psychologically they will fill you with energy and cheer you up.
Take a contrast shower, and then actively rub yourself with a towel - this will help to cheer up and finally wake up.
Write out a plan for the day. Be sure to include relaxation and activities that will help you reboot - hobbies, hanging out with family and friends, reading or watching a movie.
Breakfast (9:00)
At this time, metabolism is activated. To stay alert and efficient throughout the day, it's important to energize your brain. And for this - a hearty breakfast.
It is best to prepare fresh meals rather than reheating yesterday's food from the fridge. Scrambled eggs or scrambled eggs, Greek yogurt with fruits and berries, a handful of nuts, dried apricots and prunes are good options. You can have a cup of coffee or green tea.
What about those who cannot eat "so early"? Start thinking about your upcoming waking up with dinner - it should take place three to four hours before bed. And yet be light. This will allow you to wake up with a healthy feeling of hunger. Before breakfast, it is important to start the gastrointestinal tract, prepare for food intake. Drink one or two glasses of warm water, and when it comes time to sit down at the table, you will find that you are looking at food with pleasure.
First half of the day (until 12:00)
The time before noon is the most productive time: during this period the brain works the most actively. Take care of the most important things. These can be difficult or time-consuming work tasks that require full concentration and dedication, or things that you really don't want to do. They also should not be put on the back burner: in the first half of the day there is every chance to cope with them as quickly as possible, because you are not tired yet.
In a home office setting, it is important to set up a separate workplace for yourself and warn the rest of the family that you are busy and you should not be distracted. This approach will increase productivity. After completing the next task, be sure to check the box in the plan of the day or cross out the corresponding item from it.
Lunch (13: 00-13: 30)
The optimal time for eating, as during this period the digestive system is working at full strength. If you want to hang out with your family, set the table and sit down to dinner together. But if you understand that the best thing for you at the moment is to be alone, pick up a tray and feel free to go to your room or to the balcony - to the place where you will receive the desired privacy.
It is very important to explain to relatives that such a desire is quite natural and must be respected. Indeed, under quarantine conditions, you are already in contact very closely and you need to be able to take a break from each other. This will relieve stress and maintain a friendly atmosphere in the family.
© Daria Shevtsova / Pexels
Afternoon
Ideal for relaxation and tranquility. Don't stress your brain at this time. Take 40-60 minutes for yourself to do something that calms you down. For example, reading a book, watching a TV series, some kind of hobby. You can water or plant flowers, listen to meditative music, jazz or classical music - it's important that the activity is distracting and relaxing.
If you feel that you are very tired, then allow yourself to take a nap - this will allow the body to restore its resource.
Afternoon (after 14:00)
So, you have about four more hours to work: the brain is still in an active phase, so do not miss this time.
Now it is best to focus on measured tasks or on those aspects of work that are related to communication: calls, correspondence in messengers or social networks, consultations, coordination and distribution of various assignments, control of tasks performed by employees.
Take stock of the working day, check if everything has been done from what you planned. Praise yourself for trying hard and successfully achieving your goals.
Dinner (18: 00-19: 00)
From this point on, it is important to stop doing office work. Working from home for many creates the illusion that a specialist or manager is available to deal with work issues 24/7. It is not right. Specify beforehand when you answer business calls and letters. The rest of the time, abstract from work.
The period from 18:00 to 19:00 is best for an evening meal, when the liver produces maximum enzymes. A proper dinner will help strengthen your immune system. Dishes from seafood, white meat (turkey, chicken breast), lean fish, fresh or cooked vegetables with the addition of herbs, cottage cheese will be useful.
Evening time
After dinner, you definitely should not return to work or serious questions: the brain is no longer capable of analytical activity, it goes into a rest mode.
Set aside this time for friends and family: play with the children, check the lessons, watch a movie or cartoons together. You can also visit an online excursion or concert, listen to a lecture or take part in a master class - now many cultural and educational projects have opened free access to broadcasts and classes.
One hour before bedtime (21:00)
Give up gadgets, create a calm, relaxed atmosphere in your home. You can light candles and incense, take a bath, turn on soft, pleasant music.
Take care of yourself - cleanse your skin, apply your favorite cream or lotion on it, do a light self-massage. Use a soft brush to comb hair from roots to ends in at least 100 strokes for great soothing.
It is very good if you take 15 minutes of meditation. It will allow you to clear your mind, get rid of anxiety and anxiety, and remove internal clamps.
Avoid picking up your phone or opening your laptop, as bright light from the screen decreases melatonin production. And this affects the quality of sleep and, as a result, the state of health and mood the next day. Be sure to ventilate the room before bed.
Go to bed (22:00)
It is at this moment that the recovery processes in the body are launched. Make sure that there is sufficient humidity in the room: dry air negatively affects the quality of a night's rest.
For high efficiency, it is important to take care of your health, and timely going to bed is one of the mandatory points that has a positive effect on the state of the body.
Memo on the daily routine
6: 00–8: 00 - rise, warm-up, plans for the day.
09:00 - hearty and healthy breakfast.
Until 12:00 is the most productive time, difficult and unpleasant tasks.
13: 00-13: 30 - lunch.
From 14:00 - measured affairs and business communication.
18: 00-19: 00 - dinner;
From 19:00 - rest and time with the family.
21:00 - an hour without gadgets.
22:00 - go to bed.>