The first hour of the morning sets the mood for the whole day. Here is a simple sample. Adjust it to your own time.
Sample timeline
| 0 min | Wake up. Waking at the same time daily lets the body get used to it. |
| 5 min | Drink a glass of water. Wash your face. |
| 10 min | 5 minutes of light stretching or walking. |
| 20 min | If you can, stand by a window or balcony in daylight for 10 minutes. |
| 30 min | Write down your 3 important tasks for the day. |
| 40 min | Eat breakfast. Include protein. |
Good breakfast ideas
- Roti + egg + vegetables
- Dal-roti
- Chickpea and puffed rice (low oil and spice)
- Oats + milk + banana
- Yogurt + fruit
Better to avoid
- Opening social media on the phone as soon as you wake.
- Skipping breakfast for just tea and biscuits.
- Very sweet breakfasts, which leave you hungry again soon.
Use the Routine Builder to make a full-day routine that fits you.