Morning Routine
5:00 - 8:00 AM
Early rising - no snooze!
5:00-6:00 AM
Rise before 6 AM. Sleeping late increases heaviness.
Tip: This is your most important practice. Set alarm across room.
Hot water with lemon & honey
Drink 1-2 cups hot water with lemon. Add raw honey after cooling.
Tip: Hot water cuts through morning congestion.
Elimination
May need stimulation. Hot water and movement help.
Tongue scraping
Scrape tongue firmly 10-14 times. Sluggish types often have thick coating.
Tip: Heavy coating indicates toxin buildup. Note changes over time.
Dry brushing
Vigorous dry brushing before shower. Stimulates circulation and lymph.
Tip: Dry brushing is better for sluggish types than heavy oil massage.
Light oil massage (optional)
5-10 min
Light sesame or mustard oil. Vigorous strokes. Use less oil.
Hot shower or sauna
Hot water is fine. End with brief cold to invigorate.
Tip: Cold finish wakes you up and stimulates metabolism.
Vigorous exercise
30-60 min
Running, HIIT, power yoga, vigorous hiking. Work up a sweat!
Tip: Exercise is non-negotiable. Push past resistance.
Energizing breathing
5-10 min
Breath of fire (quick belly pumps), energizing breath practices.
Light breakfast (or skip)
8:00-9:00 AM
Stewed fruit, light grain, ginger tea. Sluggish types often do well fasting.
Tip: If not hungry, skip breakfast entirely. It's OK.
Evening Routine
5:00 - 10:00 PM
Light, early dinner
5:30-6:30 PM
Lightest meal of day. Vegetables, light grains, legumes.
Tip: Dinner should be smallest meal. Avoid heavy foods.
Evening walk
After dinner
20-30 minute brisk walk. Prevents post-dinner heaviness.
Tip: Walk at a pace that elevates heart rate slightly.
Stimulating activity
Learn something new, engage socially, pursue hobbies.
Tip: Avoid TV/couch. Stay mentally and socially engaged.
Ginger tea
8:00 PM
Hot ginger tea supports digestion. Avoid heavy evening drinks.
Tip: Skip warm milk at night - too heavy for sluggish types.
Prepare for early rising
Lay out exercise clothes. Set alarm across room.
Bedtime
9:30-10:00 PM
Early to bed enables early rising. Resist urge to stay up.
Tip: You may need less sleep than others. 6-7 hrs is often enough.
Activating Foods
Favor: light, warm, dry, spicy, bitter. Legumes, greens, spices, light grains. Avoid: dairy, wheat, sweets, heavy foods.
Activating Activities
Vigorous exercise, new experiences, travel, social engagement. Avoid: excessive sleep, sedentary time, routine without variety.
Activating Environment
Bright, stimulating, warm spaces. Uplifting music, vibrant colors. Avoid: damp, cold, dark, cluttered environments.