Midday – sample daily routine

From the book – Chapter 16: Daily Mental-Wellbeing Routine

Midday

Work/study blocks: focus 45–60 minutes, then a 5-minute break (stand, stretch, look away from the screen).
Lunch at a regular time: vegetables, protein, grains. Avoid heavy scrolling or work stress during meals if possible.
Short rest: 10–15 minutes sitting quietly, a light walk, or a brief nap if needed (not too long).

The Timetable on the Fridge – Ananya, 16, in Chennai, is in Class 11. Her day is a blur of school, tuition and phone. She wakes late, skips breakfast, studies until midnight…
Night Shift, New Baby – Rahul, 33, works night shifts at a call centre in Gurugram. His wife Pooja works days and they have a four-month-old baby. Rahul sleeps in fragments,…
The Pension Day Routine – Mr Iyer, 70, retired from a bank in Coimbatore, lost his routine when work ended. He wakes at odd hours, watches television most of the day,…
Raj, Age 31 – Raj worked in the demanding world of IT, where long hours and late-night coding sessions were worn like a badge of honour. His daily rhythm was…

Patanjali Yoga Sutra 1.12 – That stilling of the mind comes through practice and non-clinging.