Observe your daily rhythm and align your body and mind with it.

Natural light stimulates the circadian rhythm and the cortisol hormone at the appropriate phase of the day, supporting energy and concentration. Short stretching, a walk, or light exercises help get the body moving, support circulation, and prepare the organism for activity. It is also worth dedicating a few minutes to mental micro-practices, for example, 2–3 minutes of HeartMath breathing or briefly setting an intention for the day, to set the mind for peace and balance.

Use work blocks with breaks, avoiding multitasking, and introduce micro-breaks for breathing or brief heart coherence. Brief moments of conscious appreciation, positive emotions, and practicing gratitude improve emotional resilience. Take care to have healthy meals and proper hydration, because a stable glucose level supports concentration and energy.

Gradually calm down in the evening by reducing stimuli, lowering screen brightness, and limiting caffeine and heavy meals. Before sleep, dedicate 10–15 minutes to a heart coherence session to clear tension and calm the nervous system. Prepare the bedroom by maintaining a temperature of around 17–19°C, ensuring darkness, no EMF radiation, and a peaceful environment. Deep sleep, supported by heart rhythm coherence and appropriate conditions, favors REM and NREM phases, enabling physical and mental regeneration, body and brain repair, and the optimization of memory and concentration.

During the night, sleep and regeneration play a key role—heart rhythm in coherence and appropriate sleep conditions support REM and NREM phases, enabling deep sleep. The body and brain repair themselves, and memory and concentration are optimized, which promotes physical and mental regeneration. Incorporating rituals of silence or short meditation supports alignment with values and allows you to achieve inner peace.