Daily Routines
Two time-blocked eating plans — one for firing up your morning, one for shutting your brain down at night.
for anyone whose first two hours are meetings
The Morning Routine
Rehydrate
- Water — 500ml
- Salt or electrolyte sachet — 1 pinch / 1 sachet
Protein-forward breakfast
- Greek yoghurt — 250g
- Mixed berries — 100g
- Rolled oats — 40g
- Peanut butter — 1 tbsp
Pre-meeting check
- Water — 250ml
The Evening Routine
Caffeine cutoff
- Herbal tea or water — as needed
Dinner with a real carb portion
- Salmon or chicken thigh — 150g
- Rice or potatoes — 1.5 cups cooked
- Vegetables — 1 cup
Last hydration push
- Water — 300-400ml
Two routines, not twenty.
Morning and evening are the two highest-leverage transition points in a working day — the boundary between waking up and your first meeting, and the boundary between closing the laptop and actually sleeping. Everything in between is covered by focus snacks, workday meal timing, and the quick-reference catalog — a sprawling routine list for every hour of the day would dilute both, not add coverage.