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Gwen, have you ever woken up totally confused about what day it is and then accidentally spent an hour doomscrolling TikTok in bed?

Leo, that sounds like the most chaotic way to start Monday.

Wait, Monday? I thought today was Sunday. This morning I watched a guy cook ramen with Coca-Cola.

Let me guess, you opened just one video, then another, and another, and suddenly, boom, an hour's gone.

Exactly. By the time I looked at the clock, it was 9:00 a.m. I hadn't even brushed my teeth, but I did know how to make a seven-layer matcha pancake.

That's why daily routines are so important. Without them, it's so easy to lose time doing things that feel fun, but leave us feeling kind of empty later.

But hold on. Are you saying I have to wake up at 5:00 a.m., run 3 km, and drink celery juice to be healthy? Such perfect routines are not for me.

Not at all. There's no one-size-fits-all. The best routine is the one that works for you. What matters is that it works for you and helps you feel like you're choosing your day, not letting your phone choose it for you.

Wow, that sounds kind of deep. So, today we're talking about our daily routines: the good, the bad, and the messy.

Yeah. And what it's really like to follow those habits. You'll hear some ideal habits and some very honest, very human ones.

Some might even call them Leo-style routines.

Not perfect, but definitely entertaining.

That's the spirit. And we'll go through each part of the day: morning, work time, afternoon, evening, and bedtime.

Let's jump into it.

So, let's start with the morning. My morning routine is, well, a little detailed. I wake up at 6:00 a.m., no snoozing. I do 10 minutes of meditation, write in my journal, and then I have a healthy breakfast, usually oatmeal with fruits or a smoothie.

That sounds like a self-help book. Meanwhile, I hit the snooze button like three times. Then I finally open my eyes, grab my phone, and scroll. Instagram reels, food videos, funny fails, and those oddly satisfying cleaning videos.

The internet is dangerous in the morning. But seriously, your morning affects your entire day. There's science behind this. When you start your day with calm and focus, your brain works better. You're more productive and less stressed.

I've heard that before, and I want to be that kind of person. But honestly, those videos are the first thing my sleepy brain wants. I tell myself just one video, but suddenly it's 40 minutes later and I haven't even gotten out of bed.

That's super common. One simple tip: put your phone far from your bed. That way, you have to physically get up to turn off your alarm.

Hm. So, I'm tricking my lazy self. I like that.

Another idea is giving yourself something small but nice to do in the morning, like playing music you love while brushing your teeth, or opening the window to feel the air. Something real, not digital.

I could try that. Maybe play my favorite playlist while pretending I'm not 30 minutes late.

It's not about being perfect. It's about starting better. Even one small change can shift your whole day.

All right, one small change. Maybe tomorrow I'll scroll after brushing my teeth instead of before. Baby steps, right?

Exactly. Baby steps are still steps forward. Okay, now let's talk about work. For me, I like using time blocks. I plan what I'll do in the morning, afternoon, and evening. I also use a system to decide what's important and what's just noise.

You mean you actually sit down and plan your work?

Yep. It helps me stop feeling overwhelmed. And I take breaks on purpose. Short ones, not accidental 1-hour snack breaks.

Oh, so that's where I went wrong. My 5-minute break usually turns into a scroll through three social apps, two memes, and a video of someone organizing their fridge.

That sounds oddly specific.

It's always the fridge videos. Why is it so satisfying to watch strangers clean their shelves? I don't even clean my own fridge.

Your brain loves that quick dopamine hit, but after too much, it actually gets tired and harder to focus again. That's why I set a timer. I work for 25 minutes, then take a 5-minute break.

I've heard of that, the Pomodoro thing, right? I tried it once. It worked, but then I forgot to keep doing it.

That happens. Want another tip? Make your workspace feel like a focus zone. Clean desk, comfy chair, maybe a plant. Keep your phone far, or use apps that block distractions.

So, you're saying no TikTok breaks, no fridge videos.

Exactly. Even a tiny change, like putting your phone out of reach, can help you stay in the zone.

It seems that you're right. The few times I actually did all that – no phone, clear desk, timer on – I was like a machine, a productive, happy, snack-powered machine.

That's the goal. We don't have to be perfect every day. But when we do follow our system, it really makes a difference.

My only problem is remembering to follow the system.

Then let's make it simple. Just choose one work tip to try tomorrow and write it on a sticky note, then stick it on your laptop.

Great idea. Tomorrow's sticky note: no fridge videos before 3:00 p.m.

Progress, Leo. Proud of you. All right, let's move on to the afternoon. Ever feel like your brain just powers down around 2 or 3 p.m.?

Oh, yes. That's when my brain goes into nap mode, even if I'm still sitting at my desk.

That's totally normal. It's called the circadian dip.

What's that?

Our body naturally loses energy in the afternoon, especially after lunch.

Ah, that explains it. I always thought it was the universe telling me to take a break or that big bowl of noodles I had for lunch.