What I do to stay healthy and productive.
ā° Waking up (6.07 AM)
A fixed, consistent time helps your circadian rhythm and thanks toĀ Fitbit Smart WakeĀ I can wake up between 5:37 and 6:07, according to my REM/Light/Deep sleep phases.
I keep theĀ same times on weekendsĀ too.
š° Hydration (6.10 AM)
First things first: I get hydrated (with a little boost). During sleep, you naturally lose your liquids through sweating, so itās important to re-introduce them back: youāll feel moreĀ awakeĀ and without brain fog.
I used to drink just a glass of water in the cold seasons and one with some magnesium/potassium supplement during the hot ones. Now I started mixing my water with a scoop ofĀ SuperGreen Tonik. Iām still evaluating if Iām getting any real improvement, a review will follow after I complete a 3-months cycle.
š§āāļø Meditation (6.13 AM)
10 minutes are dedicated to mindfulness-guided meditation. Noting, body scan, practicing gratitude, breathingā¦ Whatever Fitbit Premium inspires me for that particular day.
I used Headspace in the past, but now Iām focused on getting the best from a Fitbit Premium subscription.
Meditating in the morning allows me to create space in my mind so that:
- I remember howĀ gratefulĀ and lucky I am for my life and family
- I can address my emotions during work not beingĀ overwhelmed
- I get toĀ know myselfĀ better every day
šļøāāļø Workout (06.27 AM)
Just 10-15 minutes. Seriously.
If you believe 10-minutes workouts are uselessā¦ Well, you think exactly like me before I tried! And you (and me) are wrong.
Iām not saying Iāll have a super-defined body, lose weight or become a real athlete, but this isĀ not my purpose. A 10-minutes workout is enough to:
- improve myĀ moodĀ by releasing dopamine and serotonin, as I feel satisfied when I finish and I donāt feel guilty not having sweat at all
- relax my musclesā physical tension caused by working with 2 monitors and staying sit all-day
- keep theĀ habitĀ and help me achieve 1 hour of exercise per week
Of course, when I have more time like during holidays or weekends I try to do some other aerobic activities like walking and cycling. I miss the time I played tennis, but Iām still struggling to find the time to play while balancing work and family.
š„ Breakfast (6.42 AM)
Time to reward me for being consistent: I drink a coffee with a snack, sometimes a glass of fruit juice too. Iām not yet having a super sane breakfast with fruits and vegetables, it may be something to add later in the year.
š Free time while everyone is still asleep
Now is when my routine begins to be less fixed. I do what I need the most.
I may cook for me and wife so we have a lunchbox, read some newsletter, search for something, read a book, write this blog, etc
Itās like a 20-minute wildcard I can choose to play on the most needed activity.
šØāš¼ Caring for Mattia Dante (7.07 AM)
Mattia (Dante is his second name) is my 1-year baby.
I wake him up, feed him with milk, change the diaper, give a D3 vitamin supplement and dress him up so heās ready to be ādeliveredā to kindergarten by my wife Giulia.
Itās not only a duty, I enjoy these moments as heās usually happy and fun and make me and Giuliaās day start with aĀ lot of laughs.
š Free time while Iām alone (7.47 AM)
I usually get another 30-40 minutes to do other things I need or want to do. As Iām alone and no one is sleeping, I can evenĀ play some music.
If Iām not working from home, this is the time I catch my train.
š» Start working (8.25 AM 8.40 AM)
My work day starts when no one else is already working so I can prepare for my schedule and check emails.
I wonāt describe my work day in this article.
šļø Going to bed (11.00 PM)
This is not part of the morning, but it is fundamental to keep my routine.
Iām able to get 7 hours of sleep this way, which is not as good as 8 hours but is enough for me in this moment of my life. I may have 30 minutes naps during the weekend.
I try to stop using any electronic devices after 10.30 PM, the only exception being my Kindle Paperwhite. Reading is the thing I do to relax before falling to sleep.