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Core Routine

Core Routine

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by Ryan Sagul

Intro icon Core Routine - Intro

Every house needs a foundation. 

Here are the key habits that EVERYONE MUST HAVE in their daily routine in order to have a good well balanced life. 

Once you have these RECOMMENDED habits built you can add on other habits in order to improve even further. 

Here’s a routine with the fundamental habits for a well balanced life

Habits

Morning

Get outside

DESCRIPTION - Spending a short time outside every day can improve your mood, health, and mental sharpness. It also has benefits for your immune system to keep you healthier. Spend at least 15 minutes outside every day to maximize your benefits.

ACTION - Go outside in a natural environment (e.g. park) for at least 10 minutes every day.

6X / WEEK

Best Time of Day: Morning

Evening

Sleep between 6-8 hours per night

DESCRIPTION - You’re not as sharp, alert, or focused when you do not get enough sleep. Keep your bedroom cool, dark and clear from distractions, such as cell phones, to improve your sleep quality. Ensure you are getting 6-8 hours of sleep every night.

ACTION - Make sure you get 6 to 8 hours of sleep a day.

7X / WEEK

Best Time of Day: Evening

Any Time of Day

Eat Healthy

DESCRIPTION - Garbage in, garbage out. Eating sugary foods and not enough fruits and vegetables is detrimental to your physical and mental wellbeing... Make sure you follow the USDA guidelines and eat 3-5 servings of fruits and vegetables while avoiding sugary foods and unhealthy fats.

ACTION - Eat 3 to 5 servings of fruits and vegetables and avoid excessive sugar and unhealthy fats.

6X / WEEK

Best Time of Day: Any

Exercise

DESCRIPTION - Exercise is the key to improving your life. By working out you will improve your body, mind, mood, overall health and self-image. Going to the gym 3-4 times per week is an essential self care habit.

ACTION - Exercise daily for at least 30 minutes to take care of yourself.

4X / WEEK

Best Time of Day: Any

Hydrate

DESCRIPTION - Drinking enough water keeps your body in tune and decreases your risk of heart disease. It improves your ability to think clearly and act quickly, and maintain gut health,. Make sure to drink 2-3 liters of water every day.

ACTION - Drink 2 to 3 liters of water daily, making sure your body is hydrated throughout the day.

7X / WEEK

Best Time of Day: Any

Breathing Exercises

DESCRIPTION - Breathing exercises, meditation and other heart rate variability training can mitigate stress, improve your mood and attention, increase creative capabilities and your mental output. Meditate for 10 minutes per day to increase your mental and physical performance.

ACTION - Inhale for five seconds and then exhale for 10 and repeat. Do it every day.

4X / WEEK

Best Time of Day: Any

Socialize

DESCRIPTION - Regular socializing is an enjoyable way to improve your mood, communication skills, and cognitive performance.

ACTION - Make it a habit to spend time with your friends and family at least 2-3 times per week.

4X / WEEK

Best Time of Day: Any

Sources list icon

Sources

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  1.  "Psychoses and creativity: is the missing link a biological ...." https://www.ncbi.nlm.nih.gov/pubmed/14623501.
  2.  "Physical exercise, aging, and mild cognitive impairment: a ...." https://www.ncbi.nlm.nih.gov/pubmed/20065133
  3.  "Fruit and vegetable consumption and cognitive decline in aging." https://www.ncbi.nlm.nih.gov/pubmed/15852398.
  4.  "2015-2020 Dietary Guidelines - health.gov." https://health.gov/dietaryguidelines/2015/guidelines/. Accessed 8 Nov. 2019.
  5.  "Self-Confidence and Sports Performance : Exercise and Sport ...." https://journals.lww.com/acsm-essr/Citation/1988/00160/Self_Confidence_and_Sports_Performance.16.aspx.
  6.  "Effects of sleep deprivation on cognition." https://www.ncbi.nlm.nih.gov/pubmed/21075236.
  7.  "Why Water Is Key for Anti-Aging - Heart MD Institute." 29 Aug. 2015, https://heartmdinstitute.com/health-and-wellness/water-important-anti-aging/. Accessed 8 Nov. 2019.
  8.  "HYDRAGUT study: Influence of HYDRAtion status on the GUT microbiota and their impact on the immune system." https://www.semanticscholar.org/paper/HYDRAGUT-study%3A-Influence-of-HYDRAtion-status-on-on-Useros-Gheorghe/31cb5a3c928fced3fa23a21a7c47ba67d9317f06.
  9.  "The importance of good hydration for the prevention of chronic diseases" https://www.ncbi.nlm.nih.gov/pubmed/16028566.
  10.  "Exercise-, nature- and socially interactive-based initiatives ...." https://www.ncbi.nlm.nih.gov/pubmed/22616429. Accessed 8 Nov. 2019.
  11.  "Improving creativity performance by short-term meditation" 19 Mar. 2014, https://behavioralandbrainfunctions.biomedcentral.com/articles/10.1186/1744-9081-10-9.
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Category

 Mood  Confidence  Health  AntiAging  Sleep  Digestion  Immunity  Fitness  Energy  Productivity  Focus  Creativity  Memory  Sharpness  Motivation
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