Morning Routine
5:30 - 9:00 AM
Early rising
5:30-6:00 AM
Rise before heat of the day. Intense types do well with early starts.
Tip: Use this productive time for exercise, not work.
Room temperature water
Drink 1-2 cups room temp or cool water. Add lime if desired.
Tip: Avoid hot water. Cool is better for you.
Elimination
Morning elimination is usually strong for intense types.
Tongue scraping
Scrape tongue 7-14 times with copper or silver scraper.
Oil pulling
Swish coconut oil 5-10 minutes. Cooling effect.
Tip: Coconut oil is preferable to sesame for cooling types.
Nasal oil
3-5 drops coconut oil or herbal ghee in each nostril.
Self-massage with oil
10-15 min
Coconut oil in summer, sesame in winter. Moderate pressure.
Tip: Focus on head and feet. Don't overheat with oil.
Cool-warm shower
Avoid very hot showers. End with cooler water if possible.
Moderate exercise
20-40 min
Swimming, cycling, moderate yoga. Exercise in cool part of day.
Tip: Stop at 50% capacity. Avoid competition and overheating.
Meditation or breathing
10-20 min
Cooling breath (inhale through curled tongue), or simple sitting meditation.
Tip: Meditation prevents the drive to immediately start working.
Substantial breakfast
7:00-8:00 AM
Intense types need breakfast. Cooling foods: fruit, oatmeal, coconut.
Tip: Never skip meals. Low blood sugar triggers irritability.
Evening Routine
6:00 - 10:30 PM
Stop work on time
6:00 PM
Set a firm boundary. Work will wait until tomorrow.
Tip: The hardest practice. Schedule something after work.
Moderate dinner
6:30-7:30 PM
Balanced meal. Avoid spicy, fried, fermented foods at night.
Tip: Salads and raw foods are fine for cooling types at dinner.
Leisurely walk
After dinner
15-20 minute walk. Preferably in nature or by water.
Tip: Moonlight walks are especially cooling.
Pleasant activity
Non-competitive leisure. Music, art, time with loved ones.
Tip: Do something fun that isn't goal-oriented.
Reduce screens
9:00 PM
Blue light and stimulating content increase intensity.
Cool room for sleep
Keep bedroom cool. Intense types sleep better in cooler temperatures.
Foot massage with oil
Coconut oil on soles of feet. Draws heat down and out.
Bedtime
10:00-10:30 PM
Intense types can stay up slightly later but avoid second wind.
Tip: If you catch that late-night second wind, sleep becomes difficult.
Cooling Foods
Favor: cool, sweet, bitter, astringent. Coconut, cucumber, leafy greens, sweet fruits, rice, butter. Avoid spicy, sour, fermented.
Cooling Activities
Swimming, moonlit walks, non-competitive sports. Avoid: intense competition, overworking, midday sun, heated arguments.
Cooling Environment
Cool, spacious, near water or gardens. Blues, greens, whites. Sweet fragrances like rose, sandalwood, jasmine.