Example Time Blocking Template
Time blocking can transform an overwhelming day into a structured journey towards productivity and mental wellness.
Here’s an example of how a time-blocked day might look, starting with the foundational self-care routines:
Morning
6:00 AM - 6:30 AM: Wake Up & Morning Routine
Includes waking up, hygiene, and getting dressed.
6:30 AM - 7:00 AM: Exercise
A short session of exercise like yoga, a brisk walk, or a workout.
7:00 AM - 7:30 AM: Breakfast & Planning
Eat a healthy breakfast and plan your day’s tasks.
Work/Study Blocks
8:00 AM - 10:00 AM: Focused Work/Study Block#1
Tackle your most important task or project.
10:00 AM - 10:15 AM: Short Break
A quick break to stretch, hydrate, or do a brief meditation.
10:15 AM - 12:00 PM: Focused Work/Study Block#2
Continue with work or study, possibly moving on to the next priority task.
Afternoon
12:00 PM - 1:00 PM: Lunch & Leisure Time
Take a full hour to enjoy your meal and relax.
1:00 PM - 3:00 PM: Focused Work/Study Block#3
Work on tasks that require less cognitive effort or attend meetings.
3:00 PM - 3:15 PM: Short Break
Time to recharge, consider a quick walk or social interaction.
3:15 PM - 5:00 PM: Focused Work/Study Block#4
Wrap up the day’s work, respond to emails, and set up for the next day.
Evening
5:30 PM - 6:30 PM: Personal Development
Dedicate time to a hobby, reading, or learning something new.
6:30 PM - 7:30 PM: Dinner
Cook and enjoy a healthy meal.
7:30 PM - 8:30 PM: Relaxation/Leisure
Engage in activities you enjoy, like watching a movie, playing a game, or spending time with family.
8:30 PM - 9:00 PM: Prepare for Tomorrow
Set out clothes, prep meals, or jot down priorities for the next day.
9:00 PM - 10:00 PM: Wind Down
Brush teeth, engage in a calming activity, such as reading or meditation, to prepare for sleep.
10:00 PM: Bedtime
Aim for consistent sleep times to support a healthy circadian rhythm.
Tips for success:
Adjustment: Feel free to adjust the time blocks to match your personal and professional commitments.
Flexibility: It’s okay to move blocks around as needed—life is unpredictable.
Consistency: Try to stick to the routine for a few weeks to form habits but be gentle with yourself and allow for learning and growth.
Prioritization: Always tackle the most challenging tasks during your peak productivity hours.
This template is a starting point. Personalize your time blocks based on your priorities, energy levels and commitments. Remember, the goal is to create a structure that helps you form new habits and be your best self, not to adhere rigidly to a schedule.
Aim to go to bed around the same time each night to regulate your body’s sleep-wake cycle.
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