This version adapts the same balanced plan to fit a full-time work schedule while keeping hydration, nourishment, and movement consistent. It still includes 2.8 L of water, 4 eggs, 200 g red meat, and 80 g cheese.
6:30 a.m. – Wake Up
Sit up with natural light or soft alarm. Stretch lightly in bed before standing.
6:35 a.m. – Hydrate (500 ml water + pinch of salt)
Restores electrolytes and wakes up the body.
6:40 a.m. – Morning Stretch (5 minutes)
Focus on spine, shoulders, and hips.
6:45 a.m. – Breathe (2 minutes)
Slow nasal breathing to activate alertness.
6:50 a.m. – Make Your Bed
Start with order and discipline.
7:00 a.m. – Breakfast
• 4 eggs, boiled or fried in butter or olive oil
• Black coffee or green tea
• Cucumber or tomato slices
Eat calmly and upright.
Drink 300 ml of water with or after breakfast.
7:30 a.m. – Get Ready / Commute
Move mindfully, not rushed. Listen to something uplifting.
9:30 a.m. – Mid-Morning Reset (at work)
Take a short walk, even indoors, for sunlight or circulation.
Write or glance at your top three priorities.
Drink 400 ml of water.
12:00 p.m. – Lunch Break
• 200 g cooked lean red meat
• Steamed broccoli, spinach, or zucchini
• Optional olive oil or butter
Eat slowly, away from your desk if possible.
Drink 400 ml of water.
Sit or walk calmly for 5 minutes afterward.
2:30 p.m. – Afternoon Hydration and Breathing
Drink 500 ml of water.
Take 10 slow breaths to reduce tension and mental fog.
3:00 p.m. – Movement Break
Stand, stretch, or take a short walk to maintain posture and circulation.
5:15 p.m. – Post-Work Reset
Drink 300 ml of water.
Do light exercise or walk outside for 15–20 minutes before dinner.
6:30 p.m. – Dinner / Light Snack
• 80 g cheese (aged or cottage)
• Optional side: small salad or half an apple
Drink 300 ml of water.
Avoid screens while eating; focus on texture and calmness.
7:00 p.m. – Reflection and Planning
Write what went well and what can improve.
Plan tomorrow’s meals and top goals.
9:00 p.m. – Wind Down
Turn off screens. Read, stretch, or journal quietly.
Drink 200 ml of water.
9:30 p.m. – Warm Shower or Light Stretching
Loosen muscles and prepare for rest.
10:00–10:30 p.m. – Bedtime
Lie down by this time for full recovery.
Use slow nasal breathing (inhale 4 seconds, exhale 6) until asleep.
Summary
Total water: ≈ 2.8 L
Main foods: 4 eggs, 200 g red meat, 80 g cheese
This schedule fits a traditional 9–5 job while maintaining the same rhythm of hydration, discipline, and nourishment. It builds stability and calm focus through structure that complements working hours rather than competes with them.
📻 One of many articles that play on Arcturus Radio. Click here to listen now!
