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title: The Daily Blueprint
created: 2024-11-18T09:16:50
modified: 2026-02-06T09:17:49
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# 起床儀式（Early Morning Routine）

* Thought-dumping \& Brainstorming ideas with Paper and Pen (紙筆⾃由書寫)
	* 醒來後睜開眼，不馬上起身，繼續躺在床上，深呼吸，準備迎接醞釀一整晚的淺意識，這時，我會用紙筆開始寫下：
		* 就寢和起床時間
		* 任何靈感
		* 一整天的行程（尤其是最重要的任務）（Visualize/Plan the Day）
	* 這個過程花費約 15–20 分鐘，我會確認所有浮現於腦中的想法都騰寫在紙上後，才會離開床鋪
* 帶著空空的腦袋去刷牙、洗臉
* 喝一大杯常溫水，約 500 毫升（Take an inner shower）
* 按下熱水壺，利用等待燒水的時間，在瑜珈墊上拉筋 Full-body Stretch
* Open the curtains and window to get fresh air and sunlight
* 帶著熱水去書桌前
* Meditation
	* 若天已亮：出去散步
	* 若天未亮：坐在書桌

# Midday Routine

* 🚿 Cold Shower/Plunge
* 🚶‍♂️ Post-Lunch Walk 15 min
* 😴 NSDR (Non-Sleep Deep Rest)

# Work Shutdown Ritual

* 💻 Tidy up digital workspace
* 🔴 Power off laptop
* 🍀 Close laptop lid
* 🧹 Clean up desk

# Evening Unwind Routine

* 🌜 Dim the overhead artificial light → Use red light
* 🎹 Listen to Classical Piano Music
* 📝 Journaling (覆盤/盤點) (Daily Review/Reflection) → Close Open Loops
* 💊 Take Magnesium (500 mg)
* 📋 Plan \& prepare for tomorrow
	* 👕 Lay out clothes for the next day
	* 🎒 Prepare essentials for backpack
	* 📃✏️ Put an A4 paper \& pen on the bedside table (for brain dump upon waking)
* 📚 Read (Kindle or Physical Books)
* 😌 Relax on an exercise mat

# Sleep/Bedtime Routine

* 🙃 Invert Off The Bed
* 🥽 Wear A Sleep Mask
* 👄 Mouth Taping
* 👂 Ear Plug
* 🪖 The Military Sleep Method
* 🫁 The 4-7-8 Breathing Technique
* 🧠 Subconscious Mind Exercise — upon closing your eyes, give your mind an overnight task and don’t try to solve it then, e.g., “How might I make an extra $1k each month?”, and brainstorm on this question first thing in the morning before any input.

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See also: [Be a habit and routine machine](be-a-habit-and-routine-machine.md)