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Create daily productivity checklist: morning, work, evening routines with time estimates

Morning Routine

Wake up and stretch (5 minutes)

Drink a glass of water (5 minutes)

Meditate or practice mindfulness (10 minutes)

Review daily goals and affirmations (5 minutes)

Eat a healthy breakfast (20 minutes)

Get dressed and prepare for the day (15 minutes)

Work Routine

Check emails and prioritize tasks (15 minutes)

Set a daily agenda (10 minutes)

Focused work session #1 (Pomodoro technique: 25 minutes work, 5 minutes break)

Continue focused work session #2 (25 minutes work, 5 minutes break)

Take a longer break and have a snack (15 minutes)

Focused work session #3 (25 minutes work, 5 minutes break)

Review progress and adjust tasks as needed (10 minutes)

Evening Routine

Wind down from work (10 minutes)

Prepare and eat dinner (30 minutes)

Spend quality time with family or engage in a hobby (30 minutes)

Plan for the next day (15 minutes)

Unplug from devices and relax (20 minutes)

Read or practice a calming activity before bed (30 minutes)

Go to bed at a consistent time (aim for 7-8 hours of sleep)

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