1. wake up at the same time.

you can download the alarm clock app, it will help you calculate the phase of light sleep and wake up easily.

2. take a shower. during sleep, the body is cleansed of toxins and taking a shower in the morning is just as important as washing up.

3. drink a glass of water in the morning. this will help to cleanse the body.

first you need to brush your teeth and wash your face and only then drink a glass of water.

4. breakfast is healthy and satisfying. porridge, nuts, raisins, berries.

5. try to drink coffee as little as possible. tea is at your discretion.

many teachings say that it is better not to drink tea and coffee on a regular basis. since they irritate the nervous system, it is better to replace everything with clean water.

6. if you work close to home, it is better to take a walk. I always carry ballet flats in my bag.

7. we only work at work :). do not be distracted by advertising on the Internet. this way the day will fly by faster and your performance will be higher.

8. touch up your makeup before lunch. there is nothing worse than half-erased makeup. I also advise you to buy a couple more tights and store them in the office desk (black and beige).

9. drink a glass of water before lunch.

10. we eat right and healthy. less fried, more salad.

11. after lunch we go for a walk! for 15 minutes, but let's go.

13. 20 minutes before the end of the working day, we make a to-do list for tomorrow (for work).

14. after work, we go to training. at the same time, you need to choose 3 types of training:

a) stretching (yoga, stretching)

b) dancing. for women, this is vital. this is plastic, and gait, and cardio.

c) and something for the brain :). we sign up for vocals, chess, drawing, horseback riding, shooting, etc.

15. we have dinner with something light and preferably without meat.

16. makes a plan for the next day on personal matters.

17. we go to bed at the same time and preferably before 11.