Morning Routine
5:30 - 9:00 AM
Wake before heat builds
5:30-6:00 AM
Rise early while it's still cool. Avoid oversleeping.
Tip: Open windows, let fresh air circulate in your space.
Room temperature water
Drink 1-2 cups room temperature water. Avoid hot drinks on waking.
Tip: Add lime for extra cooling. Avoid lemon (too heating).
Elimination
Usually regular for Fire types. Allow time without rushing.
Tongue scraping
Scrape tongue 7-14 times. Use stainless steel or silver.
Oil pulling
Swish coconut oil 5-10 minutes. Cooling for mouth and gums.
Tip: Coconut is best - avoid sesame (too heating).
Self-massage with cooling oil
10-15 min
Coconut or sunflower oil. Moderate pressure, don't overheat.
Tip: Focus on head and feet. Skip if you're running hot.
Cool shower
End with cool (not cold) water. Avoid very hot showers.
Moderate exercise
20-30 min
Swimming, walking, gentle yoga. Avoid intense competition.
Tip: Exercise before 10 AM when it's cooler. 60% effort max.
Cooling meditation
10-15 min
Sitali breath (cooling breath) or gentle awareness practice.
Substantial breakfast
7:00-8:00 AM
Don't skip - strong digestion needs fuel. Sweet fruits, oatmeal, toast.
Tip: Include sweet and cooling foods. Avoid spicy or sour.
Evening Routine
6:00 - 11:00 PM
Moderate dinner
6:00-7:30 PM
Lighter than lunch. Salads, grains, sweet vegetables.
Tip: Raw foods are fine for you. Avoid fried or fermented.
Leisure activity
After dinner
Something FUN that isn't work. No checking email. No projects.
Tip: This is medicine. Schedule it like an appointment.
Moonlight or nature
Walk outside in cooler evening air. Look at the moon or stars.
Screen curfew
9:00 PM
Stop work completely. Intense focus overheats the mind.
Cooling milk
9:30 PM
Warm milk with cardamom and a little sugar. No turmeric or pepper.
Tip: Or coconut milk if you prefer dairy-free.
Foot massage
Massage soles with coconut oil. Draws heat down and out.
Gratitude or beauty
End day with appreciation rather than achievement review.
Bedtime
10:00-11:00 PM
Can stay up later than others, but don't push past 11 PM.
Tip: Cool room, light covers. Don't overheat while sleeping.
Cooling Foods
Favor: sweet, bitter, astringent. Cucumbers, melons, leafy greens, coconut, milk, rice, sweet fruits. Avoid: spicy, sour, salty.
Cooling Activities
Swimming, walking, gentle yoga. Non-competitive. Nature time. Art, music, beauty. Avoid: intense competition, overwork, arguments.
Cooling Environment
Cool temperatures, fresh air, water features, blues and greens. Sweet fragrances. Avoid: heat, sun exposure, red/orange decor.