Morning routine

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MYWEEKDAY MORNINGROUTINE

6:30am-Bedroom:wakeup

Wake-uptime

Snoozeoption

6:35am-Bedroom:meditateinbed

Benefitsofmeditation

Meditationsteps

6:45am-Bedroom:makethebed

Whymakethebedeverymorning?

Howtomakethebed?

6:50am-Bathroom:getclean

Startshower

Washhair

Washbody

Brushteeth

Dryhair

Moisturizebody

Applymakeup

7:15am-Kitchen:makeasmoothie

Whydrinkasmoothieeverymorning?

Howtomakethedrink?

WhatsmoothiecanImake?

7:30am-Bedroom:getdressed

Monday Tuesday

Wednesday

Thursday

Friday

7:45am-Kitchen:packthelunch

MondaytoThursday

Friday

8:00am-Maindoor:leavethehouse

Shoes Jacket

Checklist Leave

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6:30AM-BEDROOM:WAKE-UP

Thefirststepinasuccessfulmorningroutineisto setupyouralarmearlyenough,soyouhaveenough timetocompletealltasks.

Wake-uptime

Everyweekday,MondaytoFriday,whenyouhaveto followthework(orschool)schedule,setyouralarm to6:30am.Whenyouhearthealarmgooff,wake upimmediatelyandbecomealert.

Snoozeoption

Donotsnoozethealarm. Usingthesnoozeoption willjeopardizethemorningroutineandyoumight beforcedtoskipsomeimportantsteps.

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6:35AM-BEDROOM:MEDITATEINBED

Themorningisthebesttimetodoaquickmeditation;rightafterwakingupandbeforegettingupfrombed.Itwill helpyoutofeelreadyforanewdaywithafreshandrechargedmind.

Benefitsofmeditation

Herearesomebenefitsof themorningmeditation:

Meditationsteps

Onceyoufeelthatyouarefullyawake,followthebelowstepstostartupyourdayonapositivenote:

1.Gentlycloseyoureyes.

2.Take5slowanddeepbreathesinandout.

3.Imagineabrightyellowlightfillingupeverypartofyourbodygoingupwards:

3.1.A)feet

3.2.B)ankles

3.3.C)calvesandshins

3.4.D)knees

3.5.E)thighs

3.6.F)hips

3.7.G)tummy

3.8.H)chest

3.9.I)lower,midandupperback

3.10.J)neck

3.11.K)face

3.12.L)topofthehead

4.Feelthewarmthandlightfillingupthebody

5.Staywiththefeelingfor2minutes.Letitsettleinwithineverymoleculeinyourbody.

6.Smile!

7.Openyoureyes.You’rereadyforanotherday!

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6:45AM-BEDROOM:GETUPANDMAKETHEBED

Youarenowreadytostartanewday!Uncoveryourbodyandsitup.Placeyourfeetonthefloorandenergetically getup.Timetomakeyourbedniceagain!

Whymakethebedeverymorning?

Oneofthegreatesthabitsinlifeistomakeyourbedrightafteryougetup.Itisworththeextrafewminutesto makeitnicebecauseitcanhelpsetthetonefortheday.Youwillfeelasenseofaccomplishment,aninstantfeeling ofsuccessandthatyouareontopofthings.

Howtomakethebed?

Thebelowstepswillhelpyoutomakeyourbedlookgreat:

Step1:fluffthepillows

Layyourpillowflat.Startingfromthemiddle,laybothhandsdownandmovinginoutwards motion(lefthandtotheleftside,righthandtotherightside),smoothallthecreases.Repeat onbothsidesofthepillow.Forevenbetterresults,youcangentlypunchtohelpbreakdown thefillingmaterial.

Step2:flattenthesheet

Walkaroundyourbedandgentlypullyourfittedsheetbyeachcorner.Thiswillhelpto removeanycreasesandwillhelpaerateanytrappedmoisture.

Step3:flattentheduvet

Taketwobottomcornersofyourduvetandtossitupintheairuntilitlaysitselfflatonyour bed.Additionally,pulleachcorneruntilthewholeduvetlaysflatanditisevenonallsides.

Step4:finaltouches

Foldthetopedgeoftheduvetontopofitself,tocreateanicefold.Positionthepillowsflat orstanding,accordingtoyourpreference.

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6:50AM-BATHROOM:GETCLEAN

Thenextstepinmyroutineistogetthebodyniceandclean,freshforthenewday.Morningshowershavemany healthbenefits:ithelpsawakenallsensesandenergizeyoufortheday.

Startshower

1.Locateyourtowelandhangitontheclosesthookbytheshower.

2.Startthewater.Makesurethetemperatureofthewaterismediumhotandtheshower curtainiskeepingthewaterinsidethetub.

3.Undressfromyourpyjamasandputthemaway.

4.Opentheshowercurtainandplaceyourleftleginsidethetub,followedbytherightone. Checkifthetemperatureofthewateriscomfortable.Ifnot,keepadjustinguntilyouare satisfied.

5.Standundertheshoweruntilyourbodyandhairarewet.

Washhair

1.Selecttheshampoofornormalhairandputasmallamountonyourpalm.Rubinyourhairuntilitisfoamy.Massagethe shampooalloveryourhair.

2.Rinsethehairthoroughly.

3.Selecttheconditionerfornormalhairandputasmallamountonyourpalm.Rubthemoisturizerintothehairand massageitwell.

Washbody

1.Whilethemoisturizerisworkingthemagicinyourhair,pickasoapandrubitinbetweenyourpalmsuntilfoamy.

2.Startingwithyourface,neckandshoulders,workyourwaydownyourbody,untilyoureachyourfeet.Rinsethesoap.

3.Rinsethemoisturizerfromyourhair.

4.Turnofftheshower.

5.Findyourtowelanddryyourself,startingwiththehairfirst,goingdownwards.

6.Stepoutofthetubanddryyourlegsandfeet.

7.Wrapthetowelaroundyourbodyandstandinfrontofthesink.

Brushteeth

1.Locateyourtoothbrushandtoothpaste.Openthetoothpasteandsqueezeasmallamount ontothetoothbrush.

2.Pickupthetoothbrushandputitintoyourmouth.

3.Startbrushingyourteethstartingfromthetoprightsectionofyourmouth,inacircular motion.1minutepereachcornerofthemouth.

4.Next,moveontothetopleftcorner,thenleftbottomcornerandfinishupinthelower rightcornerofthemouth.

5.Spitanyexcessofthetoothpasteintothesink.

6.Openthetapandcollectsomewaterinyourpalm.Rinseyourmouth.

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Dryhair

1.Opentheunderthesinkcabinetandlocatethehairdryer.

2.Pluginthehairdryerintotheoutlet.

3.Turnonthehairdryeronthemediumsettingsanddirectitonyourhair.Dryyourhairfromallthesidesuntilitfeels completelydry.

4.Unplugthehairdryerandplaceitunderthesinkcabinet.

Moisturizebody

1.Locatethebodybuttercontainerontheshelvingunitandopenthelid.

2.Scoopasmallamountonyourpalmandrubitinbetweentwopalmsuntiliscreamy.

3.Applythebutteronyourfaceneckandshoulders.

Applymakeup

1.Locatetheblackmascaraontheshelfontheleftside.Openthecontainerandbrushonasmallamountofthemascara ontoeacheyelash.Removeanyexcessthatmighthavelandedaroundtheeye.

2.Placethemascarabackontheshelf.

Thebathroomroutineiscomplete.

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7:15AM-KITCHEN:MAKEASMOOTHIE

Thebestfoodforyourtummyrightinthemorningisanutritioussmoothiewithfreshfruitsandvegetables.Itis veryeasytodigestandsimpletomake.

Whydrinkasmoothieeverymorning?

Makingahealthysmoothieinthemorning,evenbeforeeatinganysolidfoods,isfoundtobeverybeneficialfor peopleofanyage.Itisbeneficialtoyourhearthealthandgrowingbones.Italsohelpstoboostyourmoodfora successfuldayahead!

Howtomakethedrink?

Usethefourstepstocreateafastandnutritiousdrink:

1.Selectonerecipethatyouwanttocreatetoday.

2.Gatherallingredients.

3.Followthedirections.

4.Drinkslowlytoenjoythetaste.

WhatsmoothiescanImake?

Chooseoneofthefollowingrecipesandfollowthedirectionstocreatefun,colourfulandtastydrinks:

Powersmoothie

Ingredients:

•1cupplainsoymilk

•¾cuppackedfreshspinachleaves

•1largebanana,sliced

Directions:

Blendsoymilkandspinachleavesinablenderuntilsmooth.Addbananaandpulseuntil thoroughlyblended.

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Refreshingsmoothie

Ingredients:

•½(16ounces)canpineapplechunks,undrained

•5frozenstrawberries

Directions:

Blendpineapple,reservedpineapplejuice,andstrawberriesinablenderuntilsmooth.

Greeksmoothie

Ingredients:

•1cupgreekyogurt

•1avocado-peeled,pittedanddiced

•1banana,chopped

•2tablespoonswater,orasneeded

Directions:

Placegreekyogurt,avocado,andbananainablenderandpureeuntilsmooth.Add waterforathinnersmoothie.

Afteryourdrinkisready,taketimetoadmirethebeautifulcolourandfreshnessofthesmoothie.Yourbodywill enjoythenaturalingredientsinthisdrink.

Drinkslowlyandenjoyitwillallyoursenses!

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7:30AM-BEDROOM:GETDRESSED

Somedaysattheofficearemorecasualthanothers.Readthebelowinstructionsforeachdayoftheweektosee whatisthemostappropriatedresscodeattheoffice.

Usethebelowillustrationtoeasilylocateeachoftheclothingitemsinmycloset.

Monday

Mondayisaverybusydaywithmanyofficialmeetingsatwork.OnMondays,onlyformalbusinessattireis recommended.TodressapproprietlyforMonday,followthebeloworder:

1.Underwear

2.Tanktop

3.Socks

4.Pickoneoftheshirts

5.Pickoneofthesweaters

6.Picktheblackpants

3 4 6 1 7 9

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Tuesday

Afterahecticfirstdayoftheweek,Tuesdayismuchmorerelaxedwithnotmanybusinessmeetings.Morerelaxed attireisrecommended.Usethefollowingorderforthisday:

1.Underwear

2.Shortsleeve

3.Socks

4.Pickoneoftheskirts

5.Pickthewhitesweater

Wednesday

OnWednesdays,thereisalwaysaclientmeeting.Thedresscodeisveryformal.Wearthefollowingitems:

1.Underwear

2.Tanktop

3.Socks

4.Pickthewhiteshirt

5.Pickthestripedpants

Thursday

Thursdaysarebusinesscasualdays.Youcanchoosetowearthefollowing:

1.Underwear

2.Socks

3.Shortsleeve

4.Jeans

5.Pickoneofthepatternedshirts

Friday

Fridayisthecasualdayattheoffice.Choosethemostcasualitemsfromthecloset,followthisorder: 1.Underwear

2.Socks

3.Tanktop 4.Jeans

5.Pickthebluesweater

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3 4 6 2 8 3 4 9 1 7 3 2 7 4 5 3 1 6 4 5

7:45AM-KITCHEN:PACKTHELUNCH

Afterhavingasmoothieyouwillnotbehungryforanotherhourortwo.Itisimportanttobringenoughfoodfor yoursecondbreakfastandlunch.Leftoversarealwaysagreatoptionforlunch,andsandwichesareeasysecond breakfastitem.

MondaytoThursday

Followthesesimplestepsforpackingyourfastandnutritiouslunch:

1.Youwillfindacontainerwithleftoversfromthepreviousnightonthetopshelfinthefridge.

2.Pickoneofthecontainersandplaceitonthebottomofthelunchbag.

3.Theseconditemthatyouplaceinthelunchbagisthesandwich-yoursecondbreakfastitem.

4.Tomaketheeasysandwich,selectfromoneofthefollowingrecipesandfollowthedirections:

Berryturkeysandwich

Ingredients:

•Creamcheese

•4slicesofbread

•2lettuceleaves

•2slicesSwisscheese

•1/4poundthinlysliceddeliturkeybreast

•4freshstrawberries,sliced

Directions:

Spreadthecreamcheeseovertwoslicesofbread.Topwithlettuce,cheese,turkey, strawberriesandremainingbread.

Avocadotomatosandwich

Ingredients:

•1/2mediumripeavocado,peeledandmashed

•4slicesbread,toasted

•1mediumtomato,sliced

•2tablespoonsfinelychoppedgreenonion

•1/4cuphummus

Directions:

Spreadavocadoover2slicesoftoast.Topwithtomatoandgreenonion.Spreadhummus overremainingtoastslices;placeontopofavocadotoast,facedownontopoftomatolayer.

Friday EveryFriday,everyonefromtheofficeisgoingoutforalunch.Thereisnoneedforpackinglunchorbreakfaston thisday.

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8:00AM-MAINDOOR:LEAVETHEHOUSE

Aftercompletingthemorningprocedure,youarereadytoleavethehousetodrivetowork. Thelaststepistodressupappropriatelyfortheweatherconditions.

Note:Alwayscheckaweatherapponyourphonetochecktheweatherconditionsfortheday.

Shoes

Dependingontheweatherconditions,youhavetodeterminewhatshoes towear.Thefootwearhastobeappropriateandsuitableforthewhole day.Usethegraphtotheright,tochoosethebestshoesfortoday.

Jacket

Dependingontheweatherconditions,youhavetodeterminewhatjacket towear.Thejackethastobeappropriateandsuitableforthewholeday. Usethegraphtotherighttochoosethebestjacketfortoday.