Morning
0. After wake up and before stand up. 5 minutes of meaningless laughing. Or if its hard for you, gratitude training.
1. Cat like stretching in bed
2. Morning exercises
3. Deep and intense breathing.
4. contrast(2-3 temperature cycles) shower, finishing with cold water.

During day
Sure that what we think is determines our mood and emotions, so I modify “The 21-Day No-Complaint Experiment” in this way:
-Be aware of what are you thinking about. If you complaint to others, thinking negative about situation, or beat yourself — change wrist.
!But if you immediately change your vision on situation, make compliment to yourself or feel gratitude like in “gratitude training” — wrist is remains same.

After work, before supper.
1. good hot shower, to washout workload of mind and body, and few second in cold water to refresh all systems.
2. If you don’t pray before food, feel gratitude for yourself that you fetch/prepare it ))

Before sleep
1.You can do like in article “Relax Like A Pro” or if you not ready for such steps, drink small amount of hot milk with honey.
2.Try to count all great things which happened with you during day and/or all great things which you have done during day.
3.Also feel that next day will be awesome!

During week will be good to make any kind of fitness or dancing, to refresh mind and body. And get some kind of eustress.

In critical situation(and this greatly helps me) make some kind of catharsis:
[]loud gibberish(speak with friend on language which you don’t know) about all problems and bastards, which you know
[]beating pillows(alone or in company), with soundtrack. Rammstein is good for this, but use your preferences
[]Osho catharsis meditations: dynamic meditation, kundalini meditation, no mind meditation.

This help to me, and to most of my friends all over the Russia. Hope that it will be useful for 4HWW/blog readers.

Konstantin

I’ve been following your blog only for a few months now and have definitely been very impressed with lifestyle design. Now that I have a chance to comb through older posts, this one hits home the most….

I’ve definitely had days where I wanted to do nothing more than hide under the covers in bed. Hearing that this feeling is normal is a great relief. (I don’t actually sleep all day or try to, but the feeling is there sometimes)

Anyways, thanks for the post and the advice, like most of your other posts I find them extremely relevant and useful.

Cheers!

Logic is hard.. I’ve been struggling for too long.. thank you for giving me all the tools to succeed.

I’ve been recently labeled bipolar.. and i’m just fine with that :D

enjoy.