Every weekday for the past 7 months I have adopted this schedule.
Full disclosure, I was already pretty physically fit but I wanted to balance my life. I wanted to face stresses at work with calmness without being perceived as aloof. I wanted to lead my team without being pushy. I wanted my weekends to be fun and my nights restful with 6-8 hours of continued sleep.
My Daily Plan
5:00 Wake up
Brush my teeth, large glass of water, bathroom use as needed
Quiet breathing exercises – using mostly “5MinRelax” iPhone app, but I mix it up.
A few last slow breaths with my 6 words to focus on for the day: Patience, specific, ambitious, etc
I review my goals for the next 3-6 months in different areas: work, family, fun, health, contributions, etc
I repeat 3-4 affirmations based on those goals
Gratitude Journal (I use Evernote, a note for each day, which includes the above goals and affirmations)
Protein bar and caffein (I am not a coffee drinker, but I have my personal preferred drink)
Reading, usually a business book. I recently read Delivering Happiness, which was great.
Exercise – Tue, Thu, Sat Run 6 miles
Mon, Wed, Fri – weight circuit training in my home – two 20 pound dumbbells and a yoga mat
7:00 Leave for work
—– Real life happens —–
8:00 pm No more bright screens – No computer, iPhone or iPad
8:45 pm Review Gratitude Journal from the am, floss, brush teeth and remaining bathroom ritual
9:00 pm In bed reading with Kindle (Easier on my eyes then iPad). Only fiction or other pleasure reading.
9:30 Sleeping, at the latest.
A few other notes: I personally have a salad or sandwich for lunch and a large salad for dinner Monday through Friday. On the weekends I make reasonable choices but make exceptions if I am at a football game or out with friends, for example.
In choosing to to plan meaningful time for myself, I feel better.
What is more important than that?