Pomodoro
Start End Lenght Break 3-3-3 Work
' Intention Circadian Rhythm
5:00 AM 5:30 AM 30 wake up🌅+ Bath बिना हड़बड़ी के उठो शांति से अपने दैनिक काम पूरे करो
5:30 AM 6:00 AM 30 0 Long Term Goal Visualise करो, Write Daily Target Mind Programming
6:00 AM 6:15 AM 15 0 Stretch and Sit Quietly for 5 mins Energise Your Mind and Get Ready
6:15 AM 6:45 AM 30 A 1st Session Sleep haromone Melatonin Secration Stops ,
Feel Active fresh mind
6:50 AM 7:20 AM 30 5 A 2nd Session
Increased Alertness
7:25 AM 7:55 AM 30 5 A 3rd Session Pomo 1 Your Focus to most important most difficult task
8:00 AM 8:30 AM 30 5 A 4th Session High-Focus Studying
8:30 AM 8:50 AM 20 1st Break - Break Fast🥣
8:50 AM 9:20 AM 30 A 1st Session Highest Testostorone + Highest Alertness
9:25 AM 9:55 AM 30 5 A 2nd Session
Pomo 2 Your Focus to most important 2nd difficult task Peak Cognitive Function
10:00 AM 10:30 AM 30 5 A 3rd Session
10:35 AM 11:05 AM 30 5 A 4th Session High-Focus Studying
11:05 AM 11:25 AM 20 2nd Break- Standup & Walk Around 🚶♂️ till now you have worked till 4 hours
11:25 AM 11:55 AM 30 B 1st Session
12:00 PM 12:30 PM 30 5 B 2nd Session Pomo 3 Do Light work, like making notes,
12:35 PM 1:05 PM 30 5 B 3rd Session revision, discussion etc. Problem-Solving Activities Sustained Attention
1:10 PM 1:55 PM 45 5 Lunch Break 45 mins🍚 till now you have worked till 5.5 hours
1:55 PM 2:25 PM 30 C 1st Session if balanced lunch, altertness starts rising after 1 hr of lunch
2:30 PM 3:00 PM 29 5 C 2nd Session Best Mental Coordination to Solve problem
3:05 PM 3:35 PM 30 5 B 3rd Session Pomo 4 Your Focus on solving problems,
3:40 PM 4:10 PM 30 5 B 4th Session little memorizing work Fastest reaction time
🔴Note: ये एक ideal scenario है-जहां न कोई आलस है, न कोई disturbance.
आपने सुबह 6 बजे से काम शुरू किया
और 4 बजे तक 7.5 घंटे focus से काम किया.
इसका मतलब जब भी आप सुबह time waste कर रहे हो
Snack Break/Walk Around/ 15 Min Guided तो देखो कि आप शाम को उतना late होते जा रहे हो
4:10 PM 4:30 PM 19 Med🍴🥣 Congratulate yourself !! you have worked 7.5 hours➡️ आपके exercise, relax और recharge होने का समय कम होता जा रहा है
greatest cardiovascular efficiency and muscle strength
4:30 PM 5:30 PM 60 Exercise+Take Bath 🤸🛀 Afternoon Energy Boost
5:30 PM 6:00 PM 29 C 1st Session
Pomo 5 Complete if some tasks are remaining or revise,
6:05 PM 6:35 PM 30 5 C 2nd Session Otherwise do very light work.. like schedule next day,
6:40 PM 7:10 PM 30 5 C 3rd Session revise yesterday,clear your room, table etc.
7:15 PM 7:45 PM 30 5 Relax+ Guide Meditation 🎧🧘 Congratulation you have worked 9 hours with great focus
7:45 PM 8:15 PM 29 Light Dinner+Walk
8:15 PM 9:05 PM 50 family time+phone+internet👪
9:05 PM 9:35 PM 30 Relax Night Routine Visualization+Journalling ipl के लिए जगह ही नहीं बची 😛
9:35 PM 5:00 AM 7.5 hrs Sleep 😴 [Melatonin Sleep Hormone] starts increasing