1. JOYFULNESS PRACTICE

2. Goals for effective & balanced life:
Time Mgt: Efficient implementation.
Integrated Long(annual), medium (month/week), short(day, hrs) term goals. Last very precise-15 mt block.
See article on web page.
During free time throughout the day: Watch & modify thoughts. Prayers, affirmations, gratitude, keep you positive & peaceful, starving negativity. Change Self Talk from –ve to +ve
Time before & after sleep very important for the above.

3. Shutdown Routine:
10-15 mts before sleep, stop work. Review/Audit the day-plan vs. actual. Write remarks for deviation. Feedback imp for course correction.
Write 3 good things in the day. Programs mind for repeat performance. Improves self confidence & image. For more improvement, visit diary of excellence. Feel good before sleep.
Review and prioritize plan for next day. Identify 3 MIMP things for tomorrow, pareto principle. Allocate best time for MIMP things.
Read few good book pages helping personal improvement.

4. Share with God/Higher power joys & frustrations
Share with God/Higher power joys & frustrations. Then meditate for 5 mts to be peaceful. Then offer prayers, gratitude, affirmations.
Pray for strength & wisdom to tackle all problems next day, and good sleep. Ask for guidance on troublesome issues/persons.
Start up Routine:
After waking up, while in bed, offer gratitude to God, body, mind, universe etc. Perform affirmation like “I am getting better everyday.” “I am strong able and calm.”
Offer prayers for others and self.
Mindful morning chores: Brushing, bath, breakfast etc. Mirror work: Smile, love, assurance.

5. Mindful walk to/from workplace:
Meditation 10 mts, exercise-30 mts(morning or evening).
Mindful eating with love & gratitude.
Mindful walk to/from workplace:
Walking meditation-step counting/mantra chanting. Notice plants, trees, others with love, smile.
Thank IIT, supervisor, staff, colleagues. Pray for them.
While you sit in the work place, take deep breaths repeat above and pray for doing best.
When tired or stressed take a short break-wash face, mirror work, deep breaths, short walk.

6. Evening physical activity.
Time with friends: Warmth and smile, coffee breaks: Share good/bad, empathise, offer help, reassure, celebrate small things.
Evening physical activity.
Relaxation time: Some hobby (music, singing).
Short Post Lunch nap 15 mts.
Even 5 mts. nap after long hrs very useful.
Use Stress Busters.