My schedule for the week. Week schedule

Time goes by slowly when
you follow him. It feels being watched.
But it takes advantage of our distraction.

Albert Camus

How to make a daily routine is one of the most important topics of a healthy lifestyle. Everyone is faced with the need to allocate their time. Sometimes, as in the case of work, this is a necessity. Sometimes, for example, when planning the most productive pastime or vacation, this is expediency. The correct mode of the day implies the rational use of sleep time, personal hygiene, nutrition, work, rest, sports and physical activity. Planning a daily routine and following it makes a person disciplined, develops organization and focus. As a result, a mode of life is also developed, in which the expenditure of time and energy on non-essential things is minimized.

In this lesson, answers will be given to questions about the correct daily routine, the features of the influence of biological rhythms on the activity and efficiency of human activity, the main approaches and methods for compiling a daily routine for different people: men and women of different professions, adults, students and schoolchildren.

What is the daily routine?

Daily regime- a well-thought-out schedule of actions for the day, planning time for the purpose of its rational and most effective distribution.

As mentioned above, the routine is of great importance for the self-discipline and organization of any person, and it is also important for many other applied aspects of our life. For example, the daily routine plays an important role in building training programs, drawing up diets and organizing proper nutrition in general, choosing the most productive hours of our life for work or creativity.

Mason Curry, in his book Genius Mode: The Daily Routine of Great People, gives the following analogy to a daily routine:

“In skillful hands, the daily routine is a precisely calibrated mechanism that allows us to make the best use of our limited resources: first of all, time, which we most lack, as well as willpower, self-discipline, optimism. An orderly regime is like a track along which mental forces move at a good pace ... ".

The daily routine is needed so that time does not use our absent-mindedness (see epigraph). Each person faced in his work haste, a sense of the amorphousness of time, confusion in personal and work affairs. We cannot always clearly tell how much time we have spent on this or that activity, because we do not consider it necessary to constantly monitor the use of our time. However, it is the whole day's routine that helps to most intelligently and effectively allocate your time. In addition, without the skill of successfully planning your day, a person will not learn how to make longer-term plans, especially since it is not so difficult to plan your daily schedule completely, because:

A day as a minimum unit for planning is most convenient due to easy visibility.
If any attempt fails, you can rebuild and change the mode the next day.

Let us also note the fact that the use of the epithet "correct" in relation to the regime of the day is to some extent conditional. Individually for each person, the concept of the correct routine can be different and depend on many factors: work, habits, characteristics of the body. But, according to experts (psychologists and doctors), the physiological aspects of the functioning of the main life systems of people are identical. On the basis of this, it is possible to compile a universal regimen containing general recommendations that will suit everyone to one degree or another. Based on the proposed recommendations, taking into account your individual needs, you can develop a daily routine that is best for you.

Biological rhythms and daily routine

Without taking into account the daily biological rhythms of the body, a person is unlikely to be able to create an organized and effective daily routine. Experiments show that if a person who is accustomed to waking up at 7 am usually sleeps until 4 pm one day, then after waking up he will feel tired, weak, slowing down the pace of activity. This condition occurs as a result of ignoring the features of biological rhythms, biological clocks and circadian rhythms.

biological rhythms (biorhythms) - periodically recurring changes in the nature and intensity of biological processes and phenomena in living organisms, on which their functionality depends.

Biorhythms are internal ( endogenous), depending on the body's biological clock, and external ( exogenous), which manifest themselves in the synchronization of internal cycles (change of sleep and wakefulness) with external stimuli (change of day and night). In terms of compiling the daily routine, we are most interested in circadian rhythms - cyclic fluctuations in the intensity of various biological processes associated with the change of day and night, the period of which is approximately equal to 24 hours.

Until recently, many researchers attributed the study of biorhythms to a non-academic area of physiology, but thanks to recent studies, the situation has changed somewhat. So, in the human brain, they found a tiny cluster in the hypothalamus, about 20,000 neurons in size, which controls many of the body's circadian rhythms. Known as the suprachiasmatic nucleus (SCN), this center does the work of the body's internal pacemaker and influences the human biorhythm.

Owls and larks

Psychologists often refer to the well-known division of people depending on the period of their activity into "owls" and "larks". It is difficult for the first to get up early in the morning, and the peak of their activity falls on the evening and night hours. The latter, on the contrary, are active in the morning, and by the evening they quickly lose their energy reserves. Interestingly, in many African countries there are practically no “owls”, this is due to the fact that many villages and cities are not electrified, which means that when the sun sets, local life stops. In addition to "owls" and "larks", there is also a transitional option - these are the so-called "pigeons", which combine the features of both categories: such people can wake up and do business equally actively and effectively at different times of the day. In addition, there are two more types of people: low sleepers and "sleepers". Sleepless people are active both early in the morning and late in the evening, and they need only 3-4 hours of sleep to recuperate (such people included, for example, the famous inventor T. Edison). Sony, on the contrary, are inactive, feel tired and tired at any time of the day.

The proposed classification is rather arbitrary, since, according to psychotherapists, a normal healthy person, if desired, can gradually change his type of wakefulness without harm to the body. The main thing is the presence of willpower and the right strategy.

For example, many politicians, businessmen, athletes who travel a lot around the world often have to adjust their circadian rhythms in accordance with the time difference between cities in order not to lose efficiency in their work when changing time zones. In practice, even special recommendations have been developed that will help to rebuild your regime as painlessly as possible after changing the time zone. For this you should:

plan the first days of arrival so that, if possible, psychological and physical stress are minimal;
eat only light food two days before the flight, exclude alcoholic beverages, as well as dishes that are unusual for you, and, if possible, refrain from smoking;
take into account that it is better to fly from east to west on a morning or afternoon flight, and from west to east - in the evening;
3-5 days before departure, gradually rebuild your regimen in accordance with the time zone of the place where you are going to fly;
if you have to fly west, try to go to bed and get up later. When traveling eastward, you need to fall asleep earlier and wake up early in the morning.

Often people do not even have to use their willpower to change their activity regime, since the human body is able to independently adapt to changing external conditions. For example, regular schoolchildren tend to go to class by 8:30 a.m. during a long period of study. Over the years, the student's body gets used to follow the given circadian rhythm, that is, to work actively in the first half of the day. However, if, after graduation, a graduate enters the university in the evening department, where classes are held on the second shift, the body has to adjust to the new schedule. Over time, the student's biological clock naturally adapts to the new system without much effort on his part.

Knowing the laws of the biological clock will help you plan your day correctly. Below is an example of a table of periods of activity of different systems of an average person by hours:

04:00. Beginning of the circadian rhythm. At this time, the body releases the stress hormone cortisone into the blood, which triggers the mechanisms of basic functions and is responsible for our activity. It is this hormone that helps wake up people who prefer to get up early.

05:00-06:00. Awakening of the body. During this period, the metabolism accelerates, the level of amino acids and sugar increases, which do not allow a person to sleep soundly in the morning.

07:00-09:00. The ideal time for light physical activity, when you can quickly bring the body relaxed after sleep into tone. At this time, the digestive system works well: the absorption of nutrients occurs faster, which helps to efficiently process food and convert it into energy.

09:00-10:00. The period when the energy received from eating is mastered. During this time, a person is able to cope well with tasks for attention and quick wits, as well as successfully use short-term memory.

10:00-12:00. The first peak of efficiency, the period of maximum mental activity. At this time, a person copes well with tasks that require increased concentration.

12:00-14:00. The time of deterioration of performance, when it is necessary to rest the tired brain. This period is suitable for a lunch break, as the work of the digestive tract accelerates, blood flows to the stomach, and the mental activity of the body decreases.

14:00-16:00. It is better to devote this time to the calm digestion of what you have eaten, as the body is in a state of slight fatigue after dinner.

16:00-18:00. The second peak of activity and performance. The body received energy from food, all systems again work in full mode.

18:00-20:00. The best time for dinner, the body will have time to digest the food received before morning. After eating, you can take a walk or after an hour to do physical exercises, go to training.

20:00-21:00. This time is suitable for sports, visiting sections, communication.

21:00-22:00. The period when the ability of the brain to memorize increases. At this time, eating is not recommended.

22:00. The beginning of the sleep phase. Recovery processes are launched in the body, hormones of youth are released. The body goes into a state of rest.

23:00-01:00. At this time, the metabolic process slows down as much as possible, body temperature and pulse rate decrease. The deep sleep phase is when our body is at its best resting.

02:00-03:00. The period when all chemical reactions are slowed down, hormones are practically not produced. Lack of sleep at this time can lead to a deterioration in condition and mood throughout the day.

Note: in the cold season, there is an insignificant forward shift of the described processes of physiological activity in time.

Components of the daily routine

We have already said that it is impossible to offer a universal daily routine that would suit everyone. When drawing up a schedule, many personal factors are taken into account, but there are also points that everyone must follow. These are necessary conditions for everyone who wants to lead a healthy lifestyle and be healthy.

Dream. The realities of the modern world are such that many people either get enough sleep or regularly sleep more than the body needs. In both cases, this negatively affects the physical condition of a person and his activities. A clear daily routine and the right time for sleep allow all human life support systems to recover and relax, and also help to avoid sleep and nervous system disorders.

So, the ideal time for sleep is the period from 23.00 to 7.00 in the morning. On average, an adult should sleep about 7-8 hours a day, although there are many cases when people slept much less (3-6 hours a day), but they felt great and did their job efficiently. Famous successful sleep-deprived people include Julius Caesar, Leonardo da Vinci, Benjamin Franklin, Napoleon Bonaparte, Thomas Jefferson, Salvador Dali, Nikola Tesla, Thomas Edison, Winston Churchill and Margaret Thatcher. However, do not resort to extreme cases and neglect healthy sleep altogether. In the course of clinical experiments, isolated cases were observed when people did not sleep for more than 250 hours in a row. By the end of this period of time, doctors noted in patients a disorder of attention, the inability to focus on an object for more than 20 seconds, and psychomotor impairment. Such experiments did not bring much harm to health, but they knocked the human body out of its usual state for several days.

For many people who want to even out their schedule and learn how to go to bed early, the question of “how to fall asleep” at the scheduled time is relevant. Here are some recommendations:

Instead of watching TV or surfing the Internet, it's better to read a book before bed;
A few hours before bedtime, it is worth exercising, running, just walking;
You should not eat heavy meals at night;
Before going to bed it is useful to ventilate the room;
Thus, make your daily routine so that during going to bed the body feels tired.
Even if you can’t fall asleep for a long time in the evening, you still need to get up at the scheduled time in the morning. You won't get enough sleep one day, but the next night you will be able to fall asleep earlier.

Mental balance. As they say, “a healthy mind in a healthy body”, but the opposite is also true. If a person is calm and satisfied with life, enjoys work, it means that it is easier for him to observe the daily routine. To understand ourselves, we made a special course "Self-knowledge", which will allow you to understand yourself, understand your strengths and weaknesses:

How to plan your daily routine?

This is how B. Franklin's daily schedule looked like, posted by him in his "Autobiography":

(image based on a fragment of the book by M. Curry)

How to make an adult daily routine

1. Try not only to think over the schedule, but also write it down. Use special programs, a diary, or simply write it down on a piece of paper. A written daily routine will not only remind you of business, but also serve as a silent reproach if any of the planned is not fulfilled.

2. It is important that at first only what you really do during the day is included in the regimen. Simply put, it’s worth adding items to the schedule that you will definitely complete, for example, get up at 7 to get ready, have breakfast and, taking into account the road to 9, be at work. If you only want to go to the gym after work, but have never done it before, you should not include such an item in your daily plan. Later, when the idea can be realized, the regime can be adjusted. Remember that accustoming yourself to following a routine, and, consequently, self-discipline, can only be done by completing real schedule items.

3. In different components of your regimen (primarily for work), rank tasks. Put the difficult tasks at the beginning and do them in the same order.

4. Try to take into account the physiological needs of your body, which were mentioned above. Observe personal hygiene, do not stay up late, eat at the same time.

5. It is also important that a few days after the decision to start compiling the regime, you begin to mark the time intervals spent on certain actions. Print the average of how long it takes you to have breakfast, get to work, answer emails, communicate with colleagues, and so on. Based on the data obtained, you need to draw up the first regimen of the day. The use of the characteristic "first" is not accidental - in the future, most likely, you will repeatedly adjust your regimen and it is important to learn during this process to rely on specific time frames, and not on subjective feelings of the time spent.

6. It is obvious that the daily routine is compiled in accordance with employment at work, which is more or less defined. Nevertheless, it is important to plan not only working time, but also rest, time for household chores and other things. This is sometimes difficult to do, but over time you will learn.

How to make a daily routine for a student (teenager)?

1. The first thing to start with is the "field stage". Some time needs to be spent on observation: how long does it take to get to school, to the section, prepare homework, etc. If the student makes up his own regimen, the data obtained must be agreed with the parents, who will help take into account the characteristics of age and allocate sufficient time for rest .

2. School education is built taking into account pedagogical, psychological methods, nuances of age. The number of lessons, electives are given in such a volume so as not to overload the student. But rest time must be planned separately. It is recommended to rest at least 1.5 hours after the end of classes and another 1.5 hours after completing homework. Some of this time should be spent outdoors.

3. It is unacceptable to spend most of your free time watching TV or playing computer games. This problem is solved by enrolling in sections and circles, fulfilling household chores assigned by parents, and other more useful things.

4. The child's daily routine is important for the first time. It all depends on the parents.

5. For elementary school students, it is imperative to set aside time for daytime sleep. High school students can go to bed a little later, as well as independently make adjustments to their schedule in accordance with employment. For the preparation of written homework, the interval between 16.00 and 18.00 is best suited. It is better to read books and textbooks in the evening.

6. Below is one of the options for the hourly daily routine of a 3rd grade student, approved by pediatricians:

7:00. Climb.
7:00-7:30. Charging, washing.
7:30-7:45. Breakfast.
8:30-13:05. School lessons.
13:30-14:00. Dinner.
14:00-15:45. Outdoor games, walks, outdoor activities.
15:45-16:00. afternoon tea.
16:00-18:00. Self-study, homework.
18:00-19:00. Free time, rest.
19:00-19:30. Dinner.
19:30-20:00. Free time, housework.
20:00-20:30. An evening walk.
20:30-21:00. Preparation for sleep.
21:00. Dream.

How to make a student's daily routine?

1. Start by collecting and analyzing information about the time spent. If the daily routine was drawn up while studying at school, then nothing will change dramatically in the daily routine of a full-time student.

2. Compared to schoolchildren, students often increase the amount of information received and the time for self-training. It is worth considering at the same time that mental activity should alternate with physical and outdoor activities - to maintain health, these items should not be excluded from the schedule.

3. The activity of a student is connected with a constant tension of mental forces, and in order to use them fruitfully, one must remember not only the alternation of work and rest, but also some other features. You need to enter the work gradually, first repeating the already known material and only then starting to study the new.

4. The regime of the day for the duration of the session must be compiled separately. Preparation should begin at the same time intervals as couples take place throughout the semester - the brain is already used to being active at such a time. Particular attention should be paid to rest.

5. A properly composed and thought out daily routine, no matter how difficult it may be to adhere to at first, will soon lead to the development of a dynamic stereotype, which will make following the schedule easier.

6. Surveys and observations show that those students who make up the daily routine have up to 5 hours of free time for personal interests. Following the schedule will allow you to maintain a healthy balance in your activities: do not spend all the time on “cramming”, on the one hand, but also do not walk, constantly sleeping off in pairs, on the other.

Test your knowledge

If you want to test your knowledge on the topic of this lesson, you can take a short test consisting of several questions. Only 1 option can be correct for each question. After you select one of the options, the system automatically moves on to the next question. The points you receive are affected by the correctness of your answers and the time spent on passing. Please note that the questions are different each time, and the options are shuffled.

With the increase in our employment and the growth in the number of cases, we increasingly forget to complete some of them. But if you keep your schedule for such a schedule for a week, then we will forget to do something less often.

The most convenient thing is that it is done in Word. Thanks to this, you can easily enter cases for a certain time, make notes, and the like. Let's take a closer look at what our schedule consists of.

This is a standard A4 sheet, turned upside down in a landscape layout. On the left side, in full height, we have a column with many lines to fill, with the heading " Task list". Each day of the week is divided into 12 lines, opposite which the time is indicated, from 7.00 to 18.00 pm, with an interval of one hour. Since there are 7 days in a week, in eighth place we have a place for notes.

At the top left is the place under the full name, and on the right we indicate the dates of the current week. The template is suitable for any year.

Download weekly schedule template for free - 59.4 kb

Horizontal weekly schedule

This schedule provides for a 5-day work week. Each day of the week was marked with a different color. There are 12 lines for tasks that you decide to schedule for any of the days of the week. The first column is called "Time". In it, you can write the exact time or interval for which you plan a certain task during the day. You can download this weekly schedule in or format.

Schedule is an important part of our life. With the help of schedules, we not only allocate our time, but also reduce stress, assess our progress in doing work, and prepare ourselves for unforeseen events.

It doesn't matter if you're creating a to-do list or planning an event. Whatever you do, a schedule will help you stick to your goals and never lose sight of anything.

A template is the easiest way to create a schedule. In this article, you will find a description of the best schedule templates for the day, week, and month in Excel, as well as step-by-step instructions for finding the templates that suit your tasks and customizing them.

You'll also learn how to use the timesheet template in Smartsheet, a spreadsheet-based work management tool that lets you create timesheets faster than Excel, while offering more formatting options and collaboration options.

How to Customize Your Template in Excel

It's easy to customize your daily, weekly, or monthly schedule settings in Excel. You can choose a color code for certain elements, such as doctor appointments or birthdays, or change the font type and size. You can also add a logo to your calendar if you use it while working with clients.

1. Font Formatting

To change the font size of the headings, select all headings. On the Home tab, you can choose the font type and size.
To format date or time markers, select an entire column or all date fields. On the Home tab, you can change the font type and size.

2. Color change

You can change the font color or background color of your schedule. The use of a color code can be helpful in highlighting certain activities or tasks.

To change the background color of an entire row, click on the paint bucket icon and then select a fill color.
To choose a color code for an event, place the task or appointment information in the date field. Then select the text, click on the paint bucket icon and choose the appropriate fill color.

3. Adding an image

Personalize your schedule by adding images such as your company logo.

On the Insert tab, select Illustrations. Upload the image you want to use.

The image will be added to your table, after which you can move it to the desired location.

If you want to add a logo or image to the top of the schedule, you may need to first add a place to place this element.

Right-click on the first row of the entire table and select Paste.

Select Insert Row.

Repeat these steps to add as many lines as you need.
To make the background for new lines white, select the new lines, click on the paint bucket icon and choose white.
To remove the marking lines above the title bar, select the title bar, click on the "Borders" icon and select the "No Border" option.

You now have an extra empty space at the top to place your image.

Schedule templates: available for print or online

In addition to choosing the best schedule template for your needs, you'll need to decide what print and online sharing options the template will have.

Many people print out their schedules and then hang them on the wall or refrigerator. When it comes to a to-do list planner or personal appointments and meetings, many people keep them in their wallet or purse for easy access and use.

A printed and accessible schedule can be helpful, but in general, a paper calendar is more likely to make your life more chaotic and disorganized. If you forget or lose your calendar, you will have to start over from the beginning. If someone wants to edit or add data to the calendar, you won't know who made those changes, unless you can recognize the person by their handwriting. And finally, the place in such a calendar is always limited, it will quickly fill up and look untidy, with a lot of changes and additions.

If you need guaranteed access to your schedule at any time of the day, choose a cloud-based collaboration solution. You need to be able to view and edit your schedule at any time on your smartphone or computer.

In addition, by transferring the schedule to the cloud, you can save a lot of paper. If you plan to share this calendar with other people, an online tool will help you communicate more effectively and make changes. You will be able to see what has been edited, as well as choose the level of rights granted by assigning users the rights of an observer, editor or administrator.

Finally, many online tools offer collaboration features that let you add discussions, set reminders or notifications, switch from regular view to Gantt view or calendar view, and attach attachments.

Create simple, collaborative schedules in Smartsheet

Smartsheet is a spreadsheet-based work management tool that offers a set of powerful features for collaboration and communication. With dozens of built-in templates and sharing features, Smartsheet is ideal for both simple task scheduling and more complex project schedules. Customizing templates is very easy: just right-click on a column to rename a header, or double-click on any cell to add the required information. You can also change colors, fonts, or switch between Gantt, calendar, or grid views.

Below are 14 schedule templates in Smartsheet:

Weekly Schedule Templates in Smartsheet

These weekly schedule templates cover all 7 days of the week, from Monday to Sunday. Many templates use hierarchies to organize information, containing child rows that you can collapse or expand to hide or display specific dates or tasks.

All of these templates highlight the collaboration features of Smartsheet. For example, in the weekly class schedule, you can choose to color-code the class so that you can quickly visualize your weekly schedule. In the lunch planner template, you can add links to your favorite recipes for quick access, and in the weekly house cleaning schedule, you can assign household tasks to specific people so that the whole family has something to do.

Is your child learning worse and having difficulty getting up in the morning? Lessons do not leave time for games and communication? Do you feel tired while doing homework with a schoolboy after work? Perhaps, such a simple thing as a student's daily routine will help solve many learning problems.

The schedule really helps to organize time, to have time to do more, while allocating time for rest.

Strict adherence to the schedule mobilizes the student and creates stable daily rhythms, and stability is the key to physical and mental health.

When scheduling a day, pay attention to the following parameters:

the age of the child;
alternation of work and rest, physical and mental activity;
sleep takes at least 9-10 hours;
walks on the street and communication with peers are required;
if there are additional classes, write a separate schedule for the days of the week.

Considering all the listed elements of the daily routine, it is important to correctly and sufficiently complete the schedule. On the one hand, being underloaded, the child can “hang out” for hours on the street, there is a risk of getting involved in bad companies in which children become simply uncontrollable by adolescence. On the other hand, the child should not overwork excessively, there must be a reasonable combination of stress and rest, otherwise chronic fatigue can cause the child to develop astheno-neurotic syndrome.

The correct daily routine for a student: how to do everything in 24 hours.

Below is a sample timetable for a 1st shift student. It is naturally adjusted in accordance with the number of lessons, the child's needs for the number of outdoor games and quiet activities, and the time to get to school. But the basic parameters must be observed.

Wake up - 7:00
Exercise, washing, making the bed - 7:00-7:20
Breakfast – 7:20-7:40
Road to school - 7:50-8:20
Lessons - 8.30-12.00
Second breakfast - 10.30-10.40
The road home, combined with a walk and communication with peers - 12:00-12:30
Lunch – 12.30-13.00
Rest (games, hobbies) - 13.00 - 14.00
Work on homework - 14:00-16:00
Afternoon snack - 16.00-16.10
Walk, communication with peers, active games 16.10 - 17.30
Free time: communication with parents, watching TV, reading, hobbies and hobbies, helping around the house - 17.30 - 19.00
Dinner 19.00 – 19.20
Free time 19.20 – 20.00
Getting ready for bed, shower 20.00 – 20.20
Sleep - 20:30-7:00

IMPORTANT. Scientists have long found out that play and physical activity are the main leading forms of activity for primary school students. In addition, it is at the age of 5-10 years that the emotional sphere of the child is actively formed, the ability to love, empathize, help others is developed, and friendships arise. Therefore, do not burden the child with unnecessarily additional activities, be sure to leave time for role-playing games with friends, playing football in the yard and communicating with parents and other family members. Believe me, the older the student, the better he copes with the academic load, in the upper grades there usually appears additional motivation to study, the need to choose a profession, to enter a university is realized. Moreover, do not insist on additional classes if the child gets tired quickly, is slow, it may be difficult for him to withstand your intense rhythm of life.

The first class, the first lessons, the first teacher - all this is very unusual and new, it is not surprising that the student's body is under incredible stress. The nervous system of a child under the onslaught of new, unusual events and stress may not withstand, so drawing up a daily routine for a 1st grade student is especially important.

At the beginning of the school year, one should not make drastic changes in the usual way of the day, it is worth starting from the habits of a small student, only gradually introducing new rules, habits, and a new daily routine into everyday life. Here is a sample daily routine for a first grader:

The best time to get up is 7 am. Morning hygiene in the form of brushing your teeth, going to the toilet, as well as making your bed will take about 20 minutes.
At 7:20, the child is already sitting at the table waiting for breakfast, which takes about 10-15 minutes to calmly and thoroughly chew.
The rest of the time after breakfast until 8:00 am is devoted to getting ready for school.
From 8:00 to 8:30, a first grader must have time not only to overcome the road to school, but also to prepare for the start of the lessons.
On average, a 1st grade student's weekday consists of three to four lessons. Already at 11-12 o'clock in the afternoon the child is free.
Time 12:00. The baby is already at home and it's time for dinner. It is very important to teach your baby to eat at the same time: this will help normalize the work of the gastrointestinal tract.
Starting from 13:00 and until 15:00-16:00, the child has the full right to rest. It is desirable to devote leisure not only to playing a computer, tablet or watching TV (it is advisable to reduce the viewing of the latter to an hour a day), but also to reading your favorite books, walking, hobbies.

A small afternoon snack at 4 p.m. is the perfect "preparation" for homework. A child can be treated with a chocolate bar or a favorite cinnamon bun, a handful of nuts or berries, fruits will stimulate the young brain to work. After refreshing, it's time to start doing homework. In the first grade, she is given 1-1.5 hours. Home education will never become superfluous if the “Homework” diary column is empty: instructive books, logic tasks, educational games are easy work for the brain. Some time is devoted to portfolio collections. By the way, it is important to give free rein to the child if he reveals a desire to assemble a backpack on his own: parents can only check the presence of notebooks, a pencil case and books. First Grader Night includes dinner, private time, and bedtime. The optimal time for an evening meal is 6-7 hours. After that, an hour or two is given to the child's free time (it is important to exclude watching TV, playing on a tablet, smartphone, computer: this causes insomnia). An hour before going to bed, at 20:00, the child goes to the shower, brushes his teeth, tidies up the room. At 9 pm, you can wish all your relatives good night and go to bed. It is necessary to draw up a daily routine for the child by the hour, taking into account the peculiarities of the beginning of the school day, the sections visited and the personality of the child. For example, children with a mathematical mindset follow the schedule of the day with ease and pleasure, while creative individuals do not want to succumb to actions according to the scheme: for them, mastering “time management” is a difficult task.

Schedule for the second shift

The second shift is often a headache for parents. However, in this case, the schedule will help overcome difficulties. When compiling it, pay attention to the following important points:

Homework should be done in the morning. In the evening, and even after the lessons, the child's body is not able to productively assimilate information, hence mistakes, typos, haste in preparing lessons, which means a decrease in academic performance. For the evening, you can leave only those items that require additional clarification by parents or verification.
If the lessons end no later than 17.00, evening time can be devoted to attending additional classes, preferably mobile (dancing, sports, swimming) - so the child will rest from mental work and relieve emotional stress, at the same time receive the necessary physical activity, "utilizes" excess energy. Falling asleep will be much easier.
Insist that your child has lunch before going to school, even if classes start at 12-13.00. At school, the child will still want to eat, and snacking is not good for the stomach. In addition, children rarely eat a full portion in the school cafeteria.

School day schedule

It is difficult to follow the schedule and keep the student in good shape if the weekend is completely at the mercy of the child. On Saturday-Sunday, of course, it is worth meeting the desires of the child to sleep longer and watch TV, but try to organize time so that the weekend is useful.

Do not delay the time of falling asleep, especially on Sunday. In the morning, everyone wants to soak up the bed, but you can go to bed later for a maximum of half an hour - an hour.
It is better to prepare homework on Saturday so as not to do homework in a hurry on Sunday evening.
Weekend rest should be beneficial: plan a trip, go to the park or cinema, play games together. Take more time for family communication: younger students are especially affected by insufficient attention from parents.
Reduce the amount of "empty" rest in the form of watching TV and computer games. Let your child spend no more than 45 minutes in front of the TV/computer.

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