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Get up at the same time every day . Do not stay in bed too long . Sit up first . Stretch your arms above your head . Hold the stretch for five seconds . Breathe in slowly . Now breathe out . Do this three times . Stand up next to your bed . Put your feet flat on the floor . Do not rush . Keep your back straight . Roll your shoulders backward . Do it ten times . Now roll them forward . Feel the movement in your back and neck . Walk to an open space in your room . Move your furniture if you need room . Stand with your feet a little apart . Raise your arms to your sides . Keep them level . Hold for three seconds . Lower them slowly . Repeat five times . Bend your knees slowly . Go as low as you can without pain . Come back up . Do not use your hands to help . Keep your arms out in front for balance . Repeat this ten times . Do not rush between each squat . Rest one breath between each one . Lie down on the floor . Put a mat or a blanket under you . Raise your legs to a ninety degree angle . Hold them there . Do not bend your knees . Lower them slowly . Do not let them touch the floor . Raise them again . Do five of these . Roll onto your front . Put your hands under your shoulders . Push up onto your hands and toes . Keep your body in a straight line . Do not let your hips drop . Hold for ten seconds . Come down slowly . Rest for five seconds . Repeat three times . Sit up and cross your legs . Close your eyes . Do not think about your phone or your tasks . Breathe in through your nose . Count to four . Hold your breath . Count to four again . Breathe out through your mouth . Count to six . Do this five times . Stand up again . Jump lightly on the spot . Do not jump too high . Land softly on the front of your foot . Keep your knees a little bent . Count twenty small jumps . Rest . Count twenty more . Rest . Do three sets in total . Walk around your room slowly . Shake your hands at your sides . Let your arms swing . Relax your face . Do not tighten your jaw . Smile a little if you can . Walk for one full minute without stopping . Drink a glass of water before you eat your breakfast . Do not drink cold water too fast . Sip it slowly . Eat something with protein and fruit . Do not skip breakfast . Start your day with a good meal and a clear mind . Come back to this plan tomorrow morning .
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