My Schedule
A daily system designed to protect the nervous system, circulation and eyes while working 8+ hours at a computer—with space for movement, creativity, relationships and calm.
Key principle: Breaks = regulation. Blocks = action. 70% execution = success.
Daily Schedule
Wake up & Hydration
Goal: gentle activation without cortisol spike. • 500ml water immediately after waking. • Daylight exposure (window, balcony, or outside). • No phone, messages, or news. Pro tip: If your mind starts racing, write down one thought and return to your body.
Body & Nervous System Regulation
Goal: reduce tension and support circulation. • Gentle mobilization of feet, calves, and ankles (thrombosis prevention). • Gentle spine and shoulder mobility. • 5 minutes of calm breathing with long exhales. Pro tip: This is not a warm-up or training—pace should be calming.
Breakfast – Ritual of Stability
Goal: stable energy and blood sugar. • Protein + complex carbohydrates. • Coffee only after eating. • Eat seated, slowly, without screens. Pro tip: Eating similar breakfasts on workdays reduces decision fatigue.
Mental Preparation
Goal: reduce cognitive chaos. • Write down only 3 most important tasks of the day. • Prepare your workspace. • Choose focus music (ambient / instrumental). Pro tip: Don't ask 'do I have the strength', ask 'where do I start'.
Work – Deep Focus (Block 1)
Goal: leverage your highest-quality concentration. • One task, zero multitasking. • Notifications off, preferably offline mode. • Music without lyrics. Pro tip: Check your posture every ~20 minutes.
Micro-break A – Regulation
Goal: reset your nervous system and eyes. • Stand up from desk. • 10 squats or calf raises. • Shoulder and neck circles. • 20-20-20 rule + 5 free breaths. Pro tip: Breaks are for regulation, not distraction.
Work – Deep Focus (Block 2)
Goal: complete the most difficult task. • Continue the same task. • Don't change music or tools. Pro tip: If stuck—reduce task scope, don't break focus.
Micro-break B – Circulation
Goal: activate lower half of body. • Walking in place for 1-2 minutes. • Ankle circles. • 200ml water. • Look far into the distance through a window. Pro tip: Window instead of phone.
Work – Medium Focus
Goal: productivity with less strain. • Corrections, reviews, communication. • Dark mode for your eyes. Pro tip: Good time for 'imperfect' tasks.
Light Work
Goal: maintain rhythm without pressure. • Mechanical and repetitive tasks. • Calm pace. Pro tip: Don't expect creativity in this block.
Lunch + Walk
Goal: reset vision and circulation. • Balanced meal. • No screens. • 10-15 minutes of outdoor walking. Pro tip: This is the most important break of the day.
Work – Light Block
Goal: calmly close out tasks. • Routine activities. • Maintain posture and breathing.
Micro-break C – Creative Reset
Goal: shift cognitive channel. • 3-5 minutes of loose sketching OR gentle stretching. • No judgment or purpose. Pro tip: This is a reset, not a mini-project.
Work – Operational Closure
Goal: close current topics. • Finish started tasks. • Prepare for end of day.
Closing the Workday
Goal: close cognitive loops. • Organize files and notes. • Quick plan for tomorrow. Pro tip: A well-closed day = calmer evening.
Transition Reset
Goal: shift mode from work to life. • Walk or sit in silence. • No screens. Pro tip: This is a buffer, not wasted time.
Movement
Goal: release physical and psychological tension. • Calisthenics / running / skateboarding. • Moderate intensity. Pro tip: End training before exhaustion appears.
Dinner
Goal: prepare body for regeneration. • Lighter than lunch. • Protein + vegetables. • Unhurried, no screens.
Art
Goal: expression and identity rebuilding. • Ink drawing or sketching. • Analog tools. Pro tip: Track time spent at the table, not number of finished works.
Relationships & Life
Goal: nurture relationships and daily tasks without rush. • Conversations with loved ones, meetings. • Shopping, bills, minor administrative tasks. Pro tip: One solved small task = lighter mind.
Wind Down & Sleep
Goal: nervous system regeneration. • Music (full albums), dim light. • No politics, news, or intense stimuli. Pro tip: Sleep is a time window, not a button.
Weekly Structure
Monday
Stabilization & Rhythm Entry
Work
• Services / clients / e-commerce
• Intensity: medium
• Stabilizing day. No difficult decisions or experiments.
Movement
• Running / brisk walk
• Time: 30–45 min
• Intensity: light–moderate
• Nervous system regulation after weekend, not endurance training.
Art
• Light drawing
• Time: 30–45 min
• Sketches, hand warm-up, no result ambitions.
Tuesday
Technical Depth
Work
• Headless e-commerce, code, architecture
• Intensity: high
• Best day for difficult engineering problems.
Movement
• Calisthenics
• Time: 45–60 min
• Intensity: moderate
• Stabilization, movement control, don't push to exhaustion.
Art
• Technical sketch / study
• Time: 20–30 min
• Forms, structures, no finalization.
Wednesday
Creative Identity
Work
• Graphics, UX, aesthetics
• Intensity: medium
• Visual work, aesthetic decisions, less logic.
Movement
• Mobility / walk
• Time: 30–40 min
• Intensity: light
• Nervous system relief.
Art
• Deep drawing
• Time: 60–90 min
• One longer session. Possible first semi-final works.
Thursday
Second Technical Wave
Work
• Architecture, refactoring, optimization
• Intensity: high
• Continuation of difficult topics from Tuesday.
Movement
• Calisthenics
• Time: 45–60 min
• Intensity: moderate
• Volume instead of intensity.
Art
• Sketch / light drawing
• Time: 20–30 min
• Maintain continuity, no pressure.
Friday
Closure & Relief
Work
• Services, corrections, communication
• Intensity: low–medium
• No new topics. Close loops.
Movement
• Walk / very light running
• Time: 30–40 min
• Intensity: light
• Prepare nervous system for weekend.
Art
• Optional
• Time: 0–30 min
• Only if needed, not out of obligation.
Saturday
Exploration & Expression
Work
• Own projects / learning
• Intensity: light
• Only if it brings joy.
Movement
• Skateboarding / trail running
• Time: 60–90 min
• Intensity: moderate
• Play, coordination, nature.
Art
• Deep art
• Time: 120–180 min (with breaks)
• Murals, graphics, final drawing. Best day for finished works.
Sunday
Regeneration & Integration
Work
• No work
• Intensity: —
• No catching up allowed.
Movement
• Walk / mobility
• Time: 30–45 min
• Intensity: very light
• Oxygenation, nervous system reset.
Art
• Music / intuitive drawing
• Time: 0–60 min
• Only if it naturally emerges.