Routine + English + Confident
Routine
wake up at 6/7
drink warm water with lemon
eats egss before 8
8-9 do personal work - like applying jobs
8:45 - 9 - list of task Intelli connect - adjust and make time for u
6 - 7 - break - excerise and family time
7- 8 study
8-9 dinner
9 - 12 study and songs
How to handle failure
failure as feedback
dont hide, By owning the truth quickly, they remove shame’s power. Excuses weaken authority. Accountability restores it.
Here’s what went wrong. Here’s what I’ve learned. Here’s my next step.
Because hiding communicates guilt. Presence communicates strength.
someone - no shame? no this is not the end, i will come stronger
don’t suppress emotion, digest it
Health
Energy booster
Awesome — you’re asking for instant energy boosters ⚡ and long-lasting energy habits 💪 — especially useful for IT folks like us who spend long hours at a desk, debugging or on calls.
Here’s a complete list, broken down into practical sections 👇
chana (chickpeas) is one of the best natural long-lasting energy boosters, especially for people in IT
⚡ Instant Energy Boosters (for quick recovery — within minutes)
These give you a quick energy spike when you feel tired, low, or sleepy during work:
🥤 Drinks
Water
Dehydration causes fatigue — drink a full glass instantly.
Electrolyte drinks (like Electral / Gatorade)
Restore lost salts, quick body rehydration.
Lemon water with salt or honey
Refreshes and balances sugar/salt.
Green tea
Mild caffeine, boosts alertness without crash.
Black coffee
Best instant energy booster — but limit to 1–2 cups/day.
Coconut water
Natural electrolytes and potassium — quick freshness.
🍌 Fruits for Instant Energy
Banana
High in natural sugar + potassium; fast energy.
Apple
Fructose + fiber = sustained alertness.
Dates
Natural glucose — great before workouts or coding sprints.
Orange
Vitamin C + quick sugar for refreshment.
Watermelon
Hydrating and energizing during heat/fatigue.
Grapes
High in glucose, quick brain energy.
🍫 Snacks
Dark chocolate (70%+)
Natural caffeine + antioxidants.
Peanut butter on toast
Protein + carbs = sustained boost.
Trail mix / nuts (almonds, cashews)
Healthy fats + magnesium.
Protein bar / energy bar
Instant protein-carb balance for focus.
💪 Long-Lasting Energy Builders (sustained focus all day)
These support steady, stable energy — no spikes or crashes.
🥗 Daily Foods
Complex Carbs
Oats, quinoa, brown rice, whole wheat
Slow energy release throughout the day.
Lean Proteins
Eggs, chicken, paneer, tofu, lentils
Muscle recovery + long energy source.
Healthy Fats
Avocado, nuts, olive oil, seeds
Keeps energy levels stable for hours.
Green Leafy Veggies
Spinach, kale, broccoli
Iron-rich = more oxygen to muscles/brain.
Fruits with Fiber
Apple, pear, guava
Slow sugar absorption, avoids energy crash.
Fermented Foods
Curd, buttermilk, kombucha
Improves gut = better energy & mood.
🏋️♂️ Exercises to Boost & Maintain Energy
Brisk Walk
10–15 min
Increases oxygen flow, clears brain fog.
Stretching / Yoga
5–10 min
Reduces stiffness from sitting, improves blood flow.
Deep Breathing / Meditation
5 min
Oxygenates brain, lowers stress.
Desk Exercises
2–5 min
Neck rolls, shoulder shrugs, hand stretches.
Jumping jacks / Spot jogging
2–3 min
Quick adrenaline rush, wakes you up.
Short outdoor walk (sunlight)
10–20 min
Natural vitamin D + resets circadian rhythm.
🧠 Lifestyle Tips for Constant Energy
Sleep 7–8 hours
Restores brain and hormone balance.
Stay hydrated (2.5–3L water/day)
Even mild dehydration = fatigue.
Eat small meals every 3–4 hours
Prevents sugar drops.
Avoid heavy lunch
Causes post-lunch drowsiness.
Limit sugar & junk
Prevents energy crashes.
Take 5-min breaks every hour
Keeps mental focus sharp.
Work near natural light
Regulates energy and alertness.
Stretch before bed
Improves sleep quality and recovery.
🔁 Ideal Energy Routine (for IT professionals)
Morning: 🥣 Oats + banana + coffee 💨 10 min stretching or light jog
Midday: 🍎 Apple or buttermilk 🚶 Short walk after lunch
Evening (post-work fatigue): 🥥 Coconut water or green tea 🏋️♂️ 20 min exercise or yoga
Night: 🥗 Light dinner + screen break + 7–8 hrs sleep
Would you like me to make a “IT Professional Energy Plan” (PDF) that includes a ✅ daily meal chart, ✅ quick desk exercise guide, and ✅ natural energy hacks for long coding/ops hours?
ALWAYS ASK QUESTION WHY THIS?
WHY WE ARE USING THIS?
WHY SSL AND TLS
WHAT ARE OTHER OPTION AAND WHY THIS
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