Color Code

• Chores - Grey
• Body - Blue
• Learn - Green
• Mindfulness - Yellow
• Linear Action - Red
• Non-Linear Action - Orange
• Relaxation - Purple

MORNING

05:30 - 06:00 AM

06:00 - 06:00 AM

06:00 - 06:10 AM

06:00 - 06:45 AM

Meanwhile

06:45 - 07:30 AM

 Meanwhile

07:35 - 09:00 AM

 Meanwhile

Wake Up + Freshen Up

Drink Salt Water

Meditate

Listen To Audiobook

Light Caffeine

Running

Listen To Podcasts

Training / Workout / Gym

Listen To Podcasts

“No” To Instant Caffeine

• A lot of people take caffeine instantly after waking up and later have an afternoon crash.
• And to avoid that, we’ll take caffeine after one hour of waking up so it’ll boost workout and overall energy balance throughout the day without having a crash.

PHASE - I

09:15 - 09:45 AM

10:00 - 11:30 AM

11:30 - 12:00 PM

Meanwhile

12:30 - 02:00 PM

02:00 - 02:30 PM

02:30 - 03:30 PM

Take a Cold Shower

Ultra Deep Work (Work For Goals)

Rest

Drink Yerba Mate

Ultra Deep Work (Learn Something)

Rest + Eat Lunch

NSDR / Yoga Nidra

Late First Meal

• Eating your first meal late in the day is a form of Intermittent Fasting. It’s good for overall health as suggested by not only Andrew Huberman but various other scientists.
• The body doesn’t get any external food source, so anatomically it undergoes a cycle to produce more Ketones which uses dormant fat as a fuel source instead of ingested active carbs.
• Neurologically it makes our brain go into the fight or flight mode and releases Adrenaline or Epinephrine. This chemical helps us to learn and focus better on our work by stimulating fight or flight response.
• And therefore learning activities are scheduled before the first meal as it will help us to retain the contents of the material more easily.

PHASE - II

03:30 - 06:00 PM

06:00 - 07:00 PM

07:30 - 09:30 PM

09:30 - 10:00 PM

09:30 - 10:00 PM

10:00 - 10:30 PM

10:30 - 10:45 PM

YouTube Work Flow (Insert Your Creative Hustles)

Go For a Walk / Meet With Friends

YouTube Work Over-Flow (Insert Your Creative Hustles)

Dinner (More Starch / Less Protein)

Watch YouTube & Relax

Review & Journal Your Day

Apply Medicinal Tape & Sleep

Creative Phase

• Phase-2 is about letting our creative side out. Our mind is more inclined to doing out of the ordinary things at this time.
• Therefore it’s the neurologically correct time to be creative. This literally changed my perspective on going on with my day. It’s hard to be creative early in the day when you’ve just woke up and do not have any context of the day.

Journaling

• Reviewing our actions and showing gratification towards our life can immensely increase our Dopamine levels and help us to boost our motivational drive.

ADDITIONS

Dinner

• Less protein, more starch because starch releases Serotonin
• Release of Serotonin helps us have better sleep
• Can have vegetables & fruits cause they are important

DATA

You are free to delete these or keep it as you like. Just wanted to highlight the research data and Huberman’s podcasts that talk about these actions more!

I hope you enjoyed the content and got some value from it and If you’re interested in more cool stuff like this you can Subscribe to my YouTube channel hehe 🙌