How To Set Up A Routine: Tips From A Working Mom, Surgeon And Other Heroes

Health 2022

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How To Set Up A Routine: Tips From A Working Mom, Surgeon And Other Heroes
How To Set Up A Routine: Tips From A Working Mom, Surgeon And Other Heroes

Video: How To Set Up A Routine: Tips From A Working Mom, Surgeon And Other Heroes

Video: Work-Life Balance | Working Mom + Schedule + Routine Tips 2022, November

A healthy lifestyle has become an axiom: we learned how important it is to be physically active, eat healthy and resist stress. And if in theory everything is more or less clear, in fact it turns out not without barriers: attempts to establish a sleep regime and a balanced diet fail due to working on the night shift, small children do not leave their parents a minute for themselves, and after the daily shift about the simulator there can be no thoughts in the hall - there would be enough strength to get home. In the face of constant stress in a big city, taking care of your own health is a difficult but important challenge, and everyone takes it in their own way. We asked people with different work schedules how they manage to maintain an optimal daily routine while staying vigorous and productive.


Two jobs

floating schedule




I have two jobs, one with a 3/3 schedule for 11-12 hours, usually from 07:00. At the second job, I appear on the remaining weekdays after 12:00. In "good" weeks I have two days off (Saturday and Sunday), in "bad" I can work all seven days, and in "normal" weeks I have one floating day off on a weekday. I do not have a specific way to optimize the daily routine, but there is one rule: in any incomprehensible situation, sleep. The ability to sleep lying, sitting and standing, in the light and noise, I secretly consider my superpower. At the same time, I still try to sleep at least five hours at night. Despite my busy work schedule, paradoxically, I have a lot of free time. I finish work at 6:00 pm, which is the time to meet friends, go to the movies or go drinking and dancing until the morning (which, by the way, I do not recommend doing if the next day is at work by 6 in the morning).

Due to the fact that a lot of time is spent on work, you begin to value your free time more and you try to spend it wisely. On weekends, I manage to sleep, and walk around exhibitions, and go out of town, and sometimes even fly somewhere. I find time for reading, movies and music. Not so long ago I realized that I don't have enough ukulele to be happy - and now I started playing. I do not use any time management applications, I manage to keep everything in my head and a wall calendar. The only application that helps in the work is for calling a taxi. While all my travels by car take an average of about 20 minutes, then using public transport is an hour or more of wasted time. But if I'm not in a hurry, then on the subway I usually read, listen to music or audio serials. Or I’m sleeping.

As far as nutrition is concerned, this is, of course, a trouble - trouble with the 3/3 schedule. I take breakfast from home, eat without leaving my workplace, and have lunch in the office canteen. In general, of course, I try to eat right, snack on nuts, fruits and vegetables, during the day I drink several glasses of water and chamomile tea, but I can't do without coffee, sandwiches and chocolates. I have dinner either in a cafe or at home, I try not to eat any nasty things at night, but I have no willpower at all. A sedentary lifestyle is not cool, but as an absolutely unsportsmanlike person, I have been postponing a trip to the nearest fitness club for six months in order to sign up for at least yoga. My conscience also torments me because I know that I can definitely find time for two or three classes a week.

Work with sports loads


Alice Martens

To learn to do a lot and at the same time have fun, you need to be able to get rid of the excess - that which takes a lot of time, money and energy, but gives nothing in return. This applies to work, sports, lifestyle in general, people with whom we communicate. It is important to remember that we ourselves decide what is “good” and what is “bad”. All my tasks planned for the current day, month or year have clear goals: I determine for myself why I am going to do it.Taking any important action without understanding the result that you want and can get is a very shaky path.

The first thing that helps me stay alert and productive is sleep. It is not only the number of watches that is important, but also their quality. A ventilated space, a comfortable bed, and the ability to distract yourself from unpleasant thoughts before bed will make your night's rest more enjoyable. In the latter, meditation is very helpful. In addition, healthy eating is at the forefront. For myself, I chose the 80/20 formula: 80% of my diet is balanced, healthy food, and 20% is, for example, a croissant with my favorite cappuccino on Sunday morning. When you eat mostly "right" food, you get much more strength and energy than from endless snacking on chocolate bars.

Of course, sports are the key to cheerfulness. The question of lack of time for it usually depends not only on employment, but also on the priorities set. As a fitness and yoga coach, I can say that classes three times a week, of course, are better than nothing, but it would be good to be active every day, moreover, in the morning and in the evening. And let it be not an hour of intensive training, but just 15–20 minutes of charging, but this is already guaranteed to affect your mood and well-being. The optimal formula to strive for is this: 2-4 full workouts per week (gym, yoga, dancing - whatever you like) plus light exercises every morning and evening. Here, too, it is worth defining a goal that will make you sweat: someone wants to tighten muscles or lose weight, and for someone it is more important to improve health or relieve stress.

Another important point of a productive work life I would call inspiration. From traveling and chatting with friends to reading and walking around the city - who what. The list is endless, but finding a way for yourself to switch is as important to your physical and mental health as getting good sleep. Today, many successful and busy people have to re-learn how to relax: sitting by the sea and at the same time constantly scrolling through the last meeting in their head, it is unlikely that they will be able to relax and, moreover, to be inspired.


Daily duty


Andrey Goncharov

I work in the X-ray department of the cardiovascular center. In close cooperation with the cardiac intensive care unit, we provide emergency care for patients with acute myocardial infarction and other life-threatening conditions. In fact, this means that at any time of the day or night, 60 minutes after the patient is admitted to the hospital, an operation must be performed. My working day starts at 8 am and ends at 8 am the next day. After the daily shift, you often have to travel to other clinics for planned operations and consultations. On average, there are 2-3 shifts per week. I am not familiar with concepts such as hours of work, lunch break or work week.

The shifts are different: sometimes you manage to rest a little and even take a nap, sometimes you don't even have time to sit down. In any case, it is impossible to sleep on shift: in addition to operations, it is necessary to constantly observe patients, perform dressings and other medical manipulations. When you are woken up in the middle of the night and you have to get up at the operating table, strong coffee, pu-erh and other energy drinks do not work: they increase the heart rate, start shaking hands, which is completely unacceptable for a surgeon. Personally, in order to wake up, I perform a number of simple exercises - squats or jumping out: we need to make it clear to the body that it woke up not for five minutes to drink some water, but for concentrated long-term work. I think all surgeons have their own recipes for this.

Before the daily shift I try to go to bed early and get some sleep. It is impossible to accumulate sleep, and I understand that you will not get enough sleep for the future, but at least 6-7 hours of sleep gives you a boost of vigor for the first half of the day.After being on duty at home, I either immediately go to sleep for 2-3 hours, or, if I do not fall off my feet, and the world around me does not turn into something filmed in slow motion, I try to wait until ten in the evening in order to somehow streamline the regime. It is not possible to go to bed and get up at the same time every day: sleep patterns are disturbed, circadian rhythms are interrupted. In general, over the years of work, we have developed, firstly, a tolerance to chronic lack of sleep, and secondly, a unique ability to sleep anywhere and in any position, like Stirlitz, for exactly 15 minutes. It turns out a variant of the polyphasic sleep technique, only without a clear periodicity. At one time, there was a flash mob on the Internet in support of a doctor who fell asleep at the workplace: everyone posted photos with sleeping health workers. From the outside, it probably looks funny, but in fact everything is so: at any convenient opportunity you want (and should!) Close your eyes, because it is important to save the resource for future operations.

The main “harmfulness” in the work of a surgeon is a long standing standing during operations and a huge load on the back and legs. So every morning I do a little stretching and push-ups, and in the evening I do a plank and a twenty-minute workout for the neck. This is not fitness that everyone is obsessed with (I do not post photos on social networks in beautiful uniforms and sneakers). This is a necessity that will allow you to extend your professional life. I also try to drink plenty of water. By the way, about drinking. I love seeing friends, going to parties, meeting the dawn at Simachev, but since a large number of shifts occur on weekends, this kind of rest becomes unavailable. Such a phenomenon as Friday fun is forbidden for me, because early in the morning I am back at the operating table, and the cost of a mistake is too high. So, if I want to drink, I combine it with lunch: I can afford a couple of glasses until six in the evening, otherwise I don't sleep well. If suddenly there are two whole days off in a week, you try to rest as thoroughly as possible: you see all your friends or relatives at once, you devote more time to your loved ones, you begin to appreciate such moments. People with a 5/2 work schedule don't understand this.

In general, working in emergency surgery is quite hard work on the brink of human capabilities. You come to your shift in the morning and do not know what awaits you. You almost never have a full weekend. The question “what do you do in your free time?” Is completely incomprehensible to me, the very phrase “free time” seems absurd: free from what? But even after ten operations per shift, when some secret backup mechanisms are activated, when you literally survive exclusively on adrenaline, leaving duty with eyes red from fatigue and a staggering gait, you understand that this is the best job in the world. I do not extol my own profession, but the best description of it, in my opinion, was expressed by one of the heroes of my favorite film “The Same Munchausen”: “Every day at nine in the morning I have to go to my magistrate. I will not say that this is a feat, but in general there is something heroic in it."

Intensive freelance

and launching your business


Lilit Sargsyan

For more than five years I have been working for myself - as they say, freelancing. I am an illustrator who draws a lot to order - from prints for clothing collections to paintings for interiors. I myself build the entire workflow and determine the number of orders. It is no secret that it is self-organization and complete personal responsibility that is the most difficult part of a freelance job. There is no one to control you, force, guide you. You must do everything efficiently, on time, without breaking deadlines, not giving yourself indulgences and not being lazy. Everyday. Seven days a week. Yes, many freelancers don't have a well-defined weekend. But I have established a golden rule for myself - not to work on Sundays, even if there is a very large, important and urgent order on the agenda. Freelancing has an obvious plus: such a schedule allows me to take a vacation whenever I want and travel whenever and wherever I want.

I sleep a little - for 5-6 hours. The reason is simple: I have two small children. Therefore, it is impossible to build a schedule "from 9 to 19" in my case: children require attention, so the schedule adjusts to their needs. My husband and mother are my main assistants, they give me the opportunity to sleep on weekends. In general, in the work of a freelancer, the most important thing is the people nearby who perceive your freelancing as a job, and not as an "eternal rest", and are ready to help at any time.

A few months ago, I launched a clothing line with an emphasis on prints that I design myself - this is exactly the case when freelancing is gradually moving into a startup. Now it takes a huge amount of time, so many orders have to be refused - our physical capabilities are limited. It is very important for any freelancer to learn how to define a feasible amount of work and be able to say "no" in time.

Planning plays a key role in working for yourself. In this respect, my main assistant is a notebook. I write down every task, even the smallest one, and I have great pleasure in crossing out the completed tasks with a thick marker. For example, for now I will cross off the "Tell Wonderzine about my day at work" item. For me, lists are a great solution that optimizes, simplifies the workflow and allows you to remember everything. If suddenly there is an urgent job, I don't change anything in my schedule, but instead sacrifice sleep. In order not to lose productivity, I try to eat right. It's not difficult when you work from home, but it's a little more difficult when you work at home with two kids. I eat often, but in small portions. No sugar, no salt, no baked goods (well, if only just a little). I avoid carbonated drinks and juices - only water.

There is no need to rest from work during the day. I paint a lot, which is relaxation in itself. The morning starts with a workout, salad and coffee. At lunchtime I walk with my child, and in the evenings we have walks with the whole family: we walk a lot around the city on foot (while the children are in strollers, we can afford it). That is, despite the huge amount of work, I always find time and opportunity to relax and spend time with my family. My man lives by the same principle, so work is easy, and family affairs are a pleasure.


Irregular employment

in your own business and study


Maxim Chumin

I work for Parallel Comics, which we started with a friend a year ago. First of all, we started working with the Marvel publishing house, and in our enterprise I am responsible for absolutely all communication with Western partners, as well as with the printing house - and this greatly affects my daily routine. Until this summer, I tried to combine work and study in the 11th grade. I could hardly wake up shortly before the first lesson, and often just skipped it. From the very morning I started to work somehow: I approved layouts of books, handed them over to print, constantly communicated with partners by mail. At the same time, I was sitting at a desk. It was difficult to combine work with lessons at school, from where I came completely tired and exhausted. When I started working at the publishing house, I practically stopped doing anything other than comics or study.

After graduation, I did not go anywhere - I decided to take a year off to devote myself not only to the establishment of the publishing house, but also to author's projects, for which there was time. Now I go to bed at two or three in the morning, and wake up at best around eleven in the morning. I immediately figure out what needs to be done in a day, draw up a plan and gradually implement it, along the way working on personal stories like comics on Instagram. I have practically no friends left with whom I would not work on anything, there can be no talk of any parties now. Every day I try to set aside a little time for reading, movies, games, and cycling. To do this, I outline plans, set deadlines.In absolutely everything that concerns my schedule, I think by deadlines: my attitude to time is determined by what projects are planned, how many things need to be done, what books I am going to read. At the same time, the hardest thing to get used to is not having to go to school in a month.

Night shifts


Ilya Gorodetsky

Even taking into account the fact that I no longer play poker professionally, the remnants of my former lifestyle still make themselves felt: for example, it is difficult for me to go to bed before four in the morning. All poker players are nocturnal residents, one might say extreme owls. Those who play live games - in casinos abroad or in underground clubs in Russia - naturally tend to play more with amateurs and less with their own kind of professionals. And amateurs tend to work during the day at a real job so that they have something to play at night. Professionals have to adjust.

When I became interested in poker about ten years ago, I started playing on the Internet, and there the tournament schedule was completely and completely adjusted for the Americans, where poker is something like a "fool" here. Consequently, all the most interesting things happened again at night Moscow time, which suited me, since during working hours I pretended to be a decent person, working at Afisha. On April 15, 2011, Americans were banned from playing poker online, and since then the schedule has been gradually adjusting to European and Russian time zones, but in case of a successful performance, the online player's gaming session can still drag on until early morning.

An important feature of tournament poker is that the big money is played at the endings, that is, when the fatigue is at its maximum. At the same time, the price of one mistake at this moment can reach tens of thousands of dollars and determine whether the player will earn something at the end of the month (or even a year) or remain in the red. Naturally, poker players try to prepare themselves for such marathons in a variety of ways. And if ten years ago coffee, energy drinks and even some dubious medications were in vogue, then about five years ago the wind changed, and almost the majority of professional poker players became adherents of a healthy lifestyle, proper nutrition and regulars of gyms. Those who are not burdened with family try to sleep off during the day, but not everyone has such an opportunity. Many people quit poker tournaments precisely because they simply lose their ability to be nocturnal with age.

However, no matter how hard you try, there is practically no chance to fully communicate with a poker player in the morning. Even calling is most often useless - the phone is turned off, since the subscriber is in the tight arms of Morpheus. Do not be surprised when, answering you at five or six in the evening, the interlocutor casually remarks: "I just woke up." Such is the peculiarity of this strange profession. Quite often, professional players have difficulties in their personal lives - and not because they lose everything (although this happens), but because not every person, especially with a "normal" job, is able to put up with this way of life of a partner.

Fund management

and raising a child


Olga Kudinenko

For two years I have been living in two cities, and until recently my daily routine depended solely on which city I was in. In Kiev, I am the founder of the Tablettochki charitable foundation and its direct manager, so I try to use every minute in my homeland as efficiently as possible. If I’m in Kiev, then at eight in the morning I’m already at business breakfasts, and the working day ends no earlier than eight in the evening. Then I meet with friends, and after that I communicate with my husband on Skype. Two weeks in Kiev squeeze me out so much that after it I just sleep and eat for several days. I am a wife in Moscow. And although the rhythm of the city is crazy fast, for me it was very calm and smooth. But recently, everything has changed.I have a very demanding boss who does not give me a day off or a vacation and requires an immediate response 24/7. The boss's name is Vera, and she is five months old. All these five months, my daily routine depends solely on her sleep and mood.

It is important for me to keep all spheres of my life filled: social activities, work, relationships with my husband and my personal time, so I devoted several weeks exclusively to “making a regime” for Vera and now I adhere to it very strictly. First, babies love order and predictability. Secondly, it helps to maintain common sense and at least a little to resist the chaos that new people bring with them. My first rise is from 6:30 to 8 am - at this time I have time to drink coffee and read a few rhymes and walk around the yard. From 8 to 10, I either sleep or take a shower and do a workout. Since there is no way to go to the gym and, frankly, lazy, I train at home using the video workouts of Jillian Michaels. All that is needed for this is 30 minutes, a rug and dumbbells. And discipline. The latter is the main thing.

From 10 to 13 - daughter's time. Whenever possible, I check messages in messengers and mail and, if the questions are short, I answer. From 13 to 16 - working hours. At this time, I sort out work mail and communicate with colleagues on Skype. I am very grateful to my team, which attracts me only in critical cases and in situations when you really cannot do without me. They are already so professional and independent that my participation is not needed every day. From 16 to 19 - daughter's time again: a walk around the yard, rhymes, nursery rhymes, counting rhymes, exercises, bathing and sleeping. After 19:00 I do my household chores, eat dinner and read. Every day I plan to go to bed at 22, but it has never worked before midnight. My husband comes home from work after twelve, and at least I want to say hello.

I cannot say that all areas of my life are balanced. Definitely not. I practically do not see my friends in Moscow, once every two weeks I go to a cafe and have a manicure, and this is a whole event for which I prepare for several days, like Natasha Rostova for the first ball, I think about what I will wear and order. Now it seems that from these trips I get a hundred times more pleasure than before. I almost stopped talking on the phone. They call me either when I put Vera to bed, or when she is asleep and I am nearby, or when she is naughty. I know that many people take offense at me for not calling back (sorry!).

I stopped watching TV shows and movies, so I read with envy the reviews of Woody Allen's new film. Now I hardly follow my diet and often grab what I can reach instead of full-fledged meals. In the near future, we plan to return healthy and wholesome food to our lives and limit the use of Baked Milk cookies. Unfortunately, I have become less efficient at work, but I am sure that this is a temporary phenomenon. In the meantime, I feel like in that joke: “How do you manage everything? - I do not have time for anything". But my main life hack, which helps to streamline chaos and maintain common sense, is to adhere to the regime, otherwise I will not survive. And, of course, drink plenty of water - it invigorates better than coffee.

Photos: Africa Studio -, spaxiax -, Winai Tepsuttinun -

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