This is the morning routine that I have built up over the last year or so and which I have perfected over the past week or so:
Wake up with alarm
Turn off alarm
Get up and make the bed
Go to the kitchen and make my salt water
Take salt water back to the bedroom
Go into the bathroom and go to toilet
Do weigh in
Go to bedroom and write my weight on my task board
Get clothes for my walk and take them to the bathroom
Have a shower and get dressed
Clean teeth and gargle with listerine
Go to my bedroom and drink salt water
Put on weight vest and coat
Go to the lounge and grab earbuds
Put on shoes and beany and leave the house
Start strava and put an audio book on audible
Walk
Get back from walk and open all the windows and doors and power on laptop
Do morning tasks for work on laptop
Shut and lock doors and windows after 10 minutes
Get changed and pack bag for work
Ride to work on ebike
Work until 11:30
Ride home
Get home, make food and eat it
At the moment this is my morning routine but in the next couple of weeks I want to add at 12:00 go to the track and ride my BMX until 12:45 when I go home and start work again until 16:00
My evening routine needs a lot of work but for the past week I have been doing the following which has helped a lot:
At about 8pm do 10 minutes backwards walking
When I finish the backwards walking go to the kitchen and clean then kitchen then hoover through the flat before going to bed.
At 9-10pm I have been doing the following:
Take phone put it on silent and take it to the lounge and plug into charge on my desk
Go to bathroom and clean teeth and gargle with listerine
Get dressed into pijamas
Put dirty clothes in dirty washing basket
Go to bed and sleep until alarm goes off at 5 am.
For the next few weeks I want to add an hour of learning to my evening routine then next month I want to add an hour of riding on the rollers too but I am still thinking where I will add them. Once my flat and garage are organised I want to add weights 4 nights a week to.
The attomic habits talks about triggers before doing habits and my morning routine is pretty good for triggers but my evening not so much:
Morning Routine:
Alarm going off leads to waking up
Alarm going off leads to turning the alarm off
Turning the alarm off leads to getting out of bed
Getting out of bed leads to making the bed
Etc Etc until I get to work then I do whatever I have to do until 11:30 (at the moment this is not strickt but I want to make it strict going forwards) when I pack up and ride home and eat before carrying on working until 12:00 when I am supposed to get ready and go to the track all lunchtime. This part of my routine need some work over the next few weeks as there are too many outside influences stopping me from leaving on time and taking my lunch on time.
With my evening routine I want to start:
16:00 finish work and closing laptop lid leads to going to the bedroom and doing 10 minutes on the backwards treadmill which leads to 1 hour of study/ reading which leads to going to the kitchen, making food and eating the food which leads to going to the bedroom and watching TV for 1 hour before going on the rollers with the bike for an hour which leads to going to the bathroom and having a shower then getting into pijamas which leads to going to the kitchen and doing the washing up and hoovering which leads to going to bed and watching more tv etc etc.
As stated before I will next focus on getting my lunchtime routine dialled in and then move onto the evening routine and add learning hour, rollers and weights over the next few months and play around with timings from there.
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