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трекер привычек
Morning Routine
Wake up at 6:00 am
Drink a glass of water
Exercise for 30 minutes
Eat a healthy breakfast
Write in a journal for 5 minutes
Plan out your day and set goals
Stretch for 10 minutes
Review your to-do list for the day
Workday Habits
Check emails and make a to-do list
Focus on one task at a time
Take breaks every hour
Drink plenty of water
Prioritize tasks based on importance and urgency
Incorporate regular movement breaks or stretches
Evening Routine
Prepare a healthy dinner
Relax and unwind for 30 minutes
Plan tasks for the next day
Take a warm shower or bath before bed
Set out clothes and items needed for the next day
Limit screen time one hour before bed
Read a book for 15-20 minutes before going to sleep
Overall Health
Exercise for at least 30 minutes a day
Eat five servings of fruits and vegetables
Get at least 7 hours of sleep each night
Drink at least 8 glasses of water daily
Take a 10-minute break for stretching and movement every hour
Avoid processed foods and opt for whole, nutritious meals
Practice mindfulness or meditation for 10 minutes each day
Limit screen time before bed to improve sleep quality
Personal Development
Read for 15 minutes
Write in a journal
Learn something new each day
Practice gratitude before bed
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