Health (Physical and Mental)

Table of Contents

• Health (Physical and Mental)
  • Table of Contents
  • Maslow's hierarchy of needs
  • Daily Routines
    • Morning Routine
    • Work

Maslow's hierarchy of needs

• Level 1: Physiological needs
  • Air
  • Water: Drink (min) 2l of water
  • Food: Eat (min) 3 Proper Meals on Time
  • Shelter:
  • Clothing:
  • Sleep: Sleep (min) 8 hours
• Level 2: Safety needs
  • Health
    • Run 5 km Daily
    • Do (min) 50 push up
    • Do (min) 50 sit up
  • Employment:
    • Complete (min) 1 Task at Work
    • Write (min) 100 words
  • Property
  • Family and Social ability
• Level 3: Love and Belonging
  • Friendship: Catch up with friends frequently
  • Family:
  • Intimacy:
    • Avoid Porn
    • Avoid Social Media
  • Sense of Connection
• Level 4: Self-esteem
  • Confidence:
    • Practice Gratitude (for Stress Regulation)
    • Practice Mindfulness (for Stress Regulation)
  • Achievement: Set small and achieveable goals
  • Respect of others:
  • The need to be a unique individual:
    • Play (min) 10 minutes of Chess
• Level 5
  • Morality
    • Practice Self-reflection
  • Creativity
  • Spontaneity
  • Acceptance
  • Experience Purpose
  • Meaning and Inner Potential

Daily Routines

• 8 hours of Sleep
• Do 50 push-up
• Do 50 sit-up
• Run 5 km
• Drink 4l of Water

Time	Activity	Time	Activity
00:00 - 01:00	Sleep	12:00 - 13:00	Lunch & Break & Drink 500ml of Water
01:00 - 02:00	Sleep	13:00 - 14:00	Nap
02:00 - 03:00	Sleep	14:00 - 15:00	Work & Drink 500ml of Water
03:00 - 04:00	Sleep	15:00 - 16:00	Work
04:00 - 05:00	Sleep	16:00 - 17:00	Work with Tea (Yogurt with Fruit) & Drink 500ml of Water
05:00 - 06:00	Sleep	17:00 - 18:00	Work
06:00 - 07:00	Sleep	18:00 - 19:00	Work & Drink 500ml of Water
07:00 - 08:00	Sleep	19:00 - 20:00	Dinner
08:00 - 09:00	Morning Routine	20:00 - 21:00	Leisure OR Psychology Practices & Drink 500ml of Water
09:00 - 10:00	Work	21:00 - 22:00	Leisure OR Psychology Practices
10:00 - 11:00	Work & Drink 500ml of Water	22:00 - 23:00	Run 5 km & 25 push-up & 25 sit-up & Drink 500ml of Water
11:00 - 12:00	Work	23:00 - 24:00	Cool down and prepare to sleep

Morning Routine

• Eat breakfast
• Do 25 push-up
• Do 25 sit-up
• Drink 500ml of Water

Work

• Coding
• University Assignments
• Scrum Master and Documentation