COMPLETE DAILY HABITS
Complete Daily Habits
Indian Style Mein! 🇮🇳
Subah ke paani se lekar raat ki neend tak – Peak Performance Routine.
1. Drink Water (Subah Ka Pehla Kaam) 💧
Rule:
Subah uthte hi 1 pint (500ml) paani piyo – kuch bhi aur karne se pehle!
Why Important?
Raat bhar 7-8 ghante body dehydrated rehti hai. Paani peene se toxins flush hote hain aur brain activate hota hai. Jaise gaadi mein petrol daalna first step hai!
Indian Tradition 🇮🇳
Ayurveda mein “Ushapan”. Rishis subah Brahma Muhurta mein uthkar Tamba (Copper) vessel ka paani peete the.
Virat Kohli Example: Wo fitness routine mein kehte hain subah uthte hi 2-3 glass paani compulsory hai. Peak performance ke liye hydration zaroori hai!
🫚 Adrak Paani
🌿 Jeera Paani
2. Sleep Quality (Kaisi Neend Aayi?) 😴
Rating 1: Poor
Tossed & turned. Kacche nimbu jaisa karvaa feel.
“Jaise raat bhar Auto Rickshaw mein ghoomte rahe – bumpy ride!” 🛺
Rating 5: Excellent
Slept like a baby. Raja ki neend.
“Jaise Rajdhani Express AC First Class – smooth & fresh!” 🚄
Mahabharata Context 📖
Arjuna balanced rest lete the, isliye sharp the. Duryodhana jealousy aur anxiety mein neend kharab karte the, isliye decision-making weak thi.
💡 Tip: Shavasana (5 min)
💡 Tip: No Phone in Bedroom
3. Sleep Amount (Kitna Soya?) ⏰
Danger Zone (Half-charged Battery)
Good Zone (Normal Petrol)
Optimal (Premium Fuel) 🌟
Corporate Myth: “Main sirf 4 ghante sota hoon.” Ye hero banna nahi, stupidity hai!
Ratan Tata / Jeff Bezos: Success ke liye clear thinking chahiye, jo proper rest se aati hai.
Ramayana Connection & Ayurveda
Ram balanced life jeete the (Maryada Purushottam).
Ayurveda Rule: 10 PM se 2 AM body ka “Repair Time” hai. Isliye 10 baje sona best hai!
4. Daily Workout (15 Min Movement) 💪
Choose Your Style:
- 🐕 Dog Walk: Brisk pace (Morning walk park mein)
- ☀️ Surya Namaskar: 5-10 rounds (Baba Ramdev style)
- 🏋️ 300 Workout: Pushups/Lunges (Home based)
Indian Icons 🇮🇳
Milkha Singh: No fancy gym, bas daily running & basic exercise.
Mary Kom: Village se world champion. Consistency is key!
“Jaise Hanuman ne Dronagiri parvat uthaya – Bodyweight strength hi kaafi hai!”
Consistency > Intensity
5. HRV Training (Dil Ka Control) 🧘
Option A: Art of Flow Video
Video dekho, kuch mat socho. Jaise Mandala Art ya Sufi Qawwali mein kho jana.
Option B: Box Breathing
IN (5s) – HOLD (5s) – OUT (5s) – HOLD (5s). Like Pranayama modern style.
Consistency Formula: 2 x 5 Min
Subah 5 min + Shaam 5 min > Ek baar 10 min.
Desi Logic: Jaise mandir mein deep jalana – subah aur shaam (Sandhya time). Start and End your day with peace.
6. Floss Teeth (Canary in Coal Mine) 🦷
Kyun? Ye “Habit Building” ki practice hai. Agar ye chhoti habit nahi bani, toh badi habits (Workout/Diet) nahi banegi.
Traditional & Modern Context
Purane zamane mein Neem ki Datun natural floss thi. Aajkal hum sirf brush karke chhod dete hain (only 60% clean!).
Sachin Tendulkar: “Main practice mein har ball ko seriously leta tha.” Small habits = Big Success.
“Boond boond se sagar banta hai!” 💧
7. Defend First 90 Min (Ugliest Frog) 🐸
❌ Typical Morning
- 9 AM reach office
- “Good morning sir!” gossip
- Emails & WhatsApp check
- Chai break time pass
- 11 AM: “Kaam kab karunga?”
✅ Flow Morning
- 9 AM reach office
- Airplane Mode ON
- Email mat kholo!
- Start MIT #1 immediately
- 10:30 AM: Most important work DONE!
Ramayana & Wisdom 🏹
Ram vanvaas mein subah uthkar pehle pooja aur archery practice karte the (MITs), fir breakfast. Priority First!
“Karm karo, phal ki chinta mat karo.” Effort matter karta hai.
8. Define MITs (Kal Ki Planning Aaj) 📋
When: Workday End (5-6 PM)
Sawwal: “Agar kal sirf ye 3 cheezein complete ho jayein, toh din successful hai – wo kaunsi hain?”
Why Evening Planning?
- Subconscious processing (neend mein)
- Morning decision fatigue avoid karo
- Ramanujan Example: Unhe sapne mein formulas aate the kyunki wo din bhar us par focus karte the!
Mahabharata Strategy
Krishna har raat agle din ki yuddh strategy plan karte थे. Subah Arjuna ko clear instructions milte the.
No confusion, Clear Focus!
Complete Daily Routine 📅
| Time | Activity | Note |
|---|---|---|
| ☀️ MORNING ROUTINE | ||
| 6:30 AM | Wake Up | No Snooze! |
| 6:35 AM | Drink Water 💧 | 1 Pint (Copper Vessel) |
| 6:45 AM | HRV Training 🧘 | 5 Minutes |
| 6:50 AM | Workout 💪 | 15 Min (Surya Namaskar/300) |
| 8:30 AM | DEFEND 90 MIN 🛡️ | Phone Airplane Mode. Do MITs. |
| 🌙 EVENING ROUTINE | ||
| 5:30 PM | Define MITs 📋 | Plan for Tomorrow |
| 8:30 PM | HRV Training 🧘 | 5 Minutes |
| 9:30 PM | Floss 🦷 | Canary Habit |
| 10:00 PM | Sleep 😴 | 7-8 Hours |
1. Habit Stacking
Train ke dabbo ki tarah – ek ke peeche ek. Engine chala (Wake up), toh sab chalta hai! 🚂
2. Laxman Rekha
First 90 minutes ko protect karo. Koi cross nahi kar sakta – no distraction! 🛡️
3. Consistency > Intensity
Hanuman Chalisa daily (5 min) > Monthly 5-hour pooja. Daily practice se transformation aati hai.
4. Planning = Winning
“Yogah karmasu kaushalam”. Raat ki planning + Subah ka action = Skillful Living. 🎯
Ab Ja, Aur Kar! 🚀
“Kal kare so aaj kar!” – Start your 21 Day Challenge today.
Excuses nahi, Execution. Jai Hind! 🇮🇳
Flow Genome Project • Indian Wisdom Edition