It can be difficult to learn how to balance your daily routine. Some mornings, you might wake up energized and ready to tackle the day’s work. Other days, you might want to stay in bed all day long. This isn’t a healthy schedule. Your body needs to be on a regular routine. But it’s challenging to figure out the perfect 24-hour routine. Luckily, health and wellness experts have crafted the most effective schedule for your mind and body. Try this 24-hour schedule and you’ll start to feel more energetic, productive, and healthier. Isn’t that what we always want for ourselves?

6 AM: Wake up and get moving

You need to wake up at the same time every day. You’ll perform better than those with inconsistent sleep patterns. Experts suggest the perfect time to wake up is at 6 AM when the sun is beginning to shine. Then, get moving. Morning exercise speeds up weight loss and prepares the body’s energy for the day’s work. You can do an ambitious activity, like running, or some light yoga. Afterward, eat a light breakfast, such as a protein shake, oatmeal, Greek yogurt, or eggs. This early-morning meal will provide enough protein to carry you until lunchtime.

8 AM: Leave for work

Unless your workday begins before 9 AM, leave for work at 8 AM. Make your commute fun by catching up on your favorite podcasts, audiobooks, or listen to the radio. If you notice your commute is stressful, due to construction or heavy traffic, think about something else. Ignore the frustrations. Review your day’s to-do list. Recite an upcoming presentation. Don’t be afraid to sing along to the music on the radio. Don’t start the day on a negative note. It’ll only ruin the entire day.

9 AM: Get to work

You’ve arrived at work. What are you supposed to do now? Prioritize your work schedule. Determine what you need to get done without feeling overwhelmed. Review your to-do list and get to work. To help avoid procrastination, put your cell phone away and avoid checking your social media. Unless you need your phone for work, avoid the temptation to check it every five minutes. Procrastination only brings more frustration, which can ruin your positive energy. Prioritize your schedule and check some items off your to-do list before lunchtime.

12 PM: Lunchtime

Noon is a good time to take your lunch break. Use this time to refuel and re-energize your body and mind. Listen to another podcast or squeeze in a fast meditation session. If you’re an extrovert, use this time to interact with your coworkers. Work doesn’t always have to be tedious. It can be fun if you allow it. Make sure your lunch meal involves healthy food, including a salad, a lean-meat wrap, or a peanut butter and jelly sandwich on whole-wheat bread. You don’t need a large meal at lunchtime. Instead, all you need is a quick meal to refuel your body to get you through the afternoon slump.

3 PM: Take another break

You’re almost done with the workday, but you still have a few more hours left. The afternoon slump is a serious condition for many individuals. They lose their energy as they anticipate leaving work. That’s when you need to take another break. Stand up from your work desk and go for a quick walk around the office. If you’re feeling hungry, eat a small snack with complex carbohydrates and lean proteins that promote sustained energy and boost alertness levels. This includes whole-wheat crackers with cheese, fruit, trail mix, or raw vegetables with hummus. Take a 10-minute break from work to stretch your legs (and relax your mind), and then get back to work.

6 PM: Leave work

The best part of your day might be when you’re finally free to leave work. You can go home and begin to wind down for the day. Or, you can easily hit the gym on your way home from work if you don’t exercise in the morning. You can even make plans to socialize with your friends. Have dinner, go shopping, or go watch a movie. Do whatever it takes to get out of the work mindset. You’re free to relax and have fun. Use it and enjoy it!

7 PM: Have dinner

You should eat dinner about three hours before bedtime, so 7 PM is a recommended time to eat the main meal of the day. If you eat later, you’re still digesting food while you’re sleeping, and that’s not good for your digestive system. Try to avoid high-fat and high-carb meals. Instead, eat foods that promote better sleep, including salmon, whole grains, yogurt, or bananas.

9 PM: Wind down

Use this time of the evening to relax and wind down after a busy workday. Meditate, take a warm bubble bath, drink tea, or read a good book. Don’t bring work home with you. Instead, leave it at the office. You can always work on your tasks the next day. Your evenings are for you and your family.

10 PM: Go to bed

If you wake up at 6 AM (which is what we recommend), you need to go to bed as early as 10 PM for the quality sleep you deserve. You need at least eight to nine hours of quality sleep every night. To help you fall asleep, avoid looking at your cell phone. The blue light tells your brain to stop producing melatonin (a sleep-inducing chemical), which causes you to want to stay awake later in the night. If you have trouble falling asleep, keep your bedroom cool (around 65 degrees), dark, and try listening to relaxing music. You’ll be waking up in a few hours, and you’ll repeat the day’s schedule.