7Karyangal

1. Get a quality 7-plus hours of sleep (wake up between 5 and 6 a.m.)
2. Don't check your email or social media (0 minutes)
3. Prayer and meditation (5-15 minutes)
4. Journaling for two purposes (5-15 minutes)
5. Exercise (20-45 minutes)
6. Listen to inspirational or instructive content while you exercise (0 minutes)
7. Consume 30 grams of protein (3-15 minutes)