Writing down a daily program never worked for me. I always fall off the wagon after a week or two, because I can be lazy. That being said, I want to try again. I'm better prepared this time: my reason is important, I have people I am accountable to, and I need this discipline to grow.
6:00 - Wake up and start coding something with some music on
6:30 - Bodyweight training + stretching + diaphragmatic breathing + shower
7:30 - Breakfast + podcast/video (if tired, just practice mindfulness without multitasking)
8:00 - Free writing
9:00 - Ship at least one commit to the code base
12:00 - Lunch + podcast/video (if tired, just practice mindfulness without multitasking)
12:30 - Get groceries while listening to a podcast + break/nap
13:30 - Eye training + typing training + hand-eye coordination training + Duolinguo lesson
14:30 - Growth work (marketing and/or by-products creation)
18:00 - Guided Meditation
18:20 - Start preparing the chankonabe
19:00 - Dinner + podcast/video (if tired, just practice mindfulness without multitasking)
20:30 - Reading on an e-reader
22:00 - Sleep
This schedule is obviously non-exhaustive. It's going to change depending on my inspiration, but it describes a workday.
I'll probably need a routine break one or two days per week, which I'll use to go out and socialize.
Mornings are for focused practice (body, writing, programming): no cell phone, no social media, no messaging, no emails. Afternoons are dedicated to marketing activities and by-products development. Evenings are spent eating (see mass gain program) regular food or food for thought.
Eight hours of sleep, cut on reading time and have a nap in the afternoon if needed.
I hesitated a long time between joining a gym and just doing body weight/resistance band exercises, and just decided to allocate more time to other activities by going for the latter (no time spent commuting, changing clothes, and waiting in line for an equipment).
From 12:00 to 14:30 I'll try to spend as much time as I can outside to get some sun and fresh air. There is a nice park near my apartment, might as well use it.
In theory it's a 9h30 workday minimum, but I'll iterate over this schedule depending on the optimizations I can identify.