✈️ Time Transit

2025-01-28

06:30: Wake up and get immediate bright light exposure for 30 minutes (outdoors if possible)
07:00: Eat breakfast with protein and complex carbs (eggs, oatmeal, whole grain toast)
07:30: Drink 500ml (2 cups) of water
08:00: Light exercise - 15-30 minute walk or stretching
11:00: Drink 500ml of water with a protein-rich snack
13:00: Lunch with lean protein and complex carbs, followed by a 10-minute walk
14:00: Last coffee of the day (if you drink coffee)
15:30: Drink 500ml of water with a light snack
17:00: Final 500ml of water with dinner - include complex carbs
20:00: Dim lights and avoid bright screens
22:00: Go to bed (gradually adjusting earlier to match destination time)

2025-01-29

2025-01-30

2025-01-31

2025-02-01

2025-02-02

2025-02-03

2025-02-04

Your Jet Lag Management Schedule