wake up between 5: and 6:00 a.m. and instantly consume water get some sunlight exposure and eat a high protein breakfast follow that up with a short 5 to 10 minute meditation and a workout if you have time consume some caffeine and start some deep focused work read a book eat some more food preferably high protein and low carb for lunch go outside again and get some more sunlight socialize with friends or family do something creative like art or music finally eat a dinner with lots of protein and some carbs take some magnesium an hour or
two before you go to sleep and avoid blue light an hour before bed reflect your day and set goals for tomorrow do some breath work and go to bed between 9:00 and 10
