“Simplicity is the rhythm that heals.”
| Time of Day | DO | DON’T |
| Morning (5–7 a.m.) | • Wake before sunrise • Warm water or lemon water • Tongue scrape, oil pulling • Self-massage with warm oil • Gentle yoga or walk • Breathwork & meditation | • Sleep past 7 a.m. • Check phone or news • Skip elimination • Take cold showers • Eat right after waking |
| Midday (10 a.m.–2 p.m.) | • Eat main meal at noon • Add digestive spices • Sip warm water or CCF tea • Short walk after lunch • Rest 10–15 min on left side | • Eat on the go • Drink cold beverages • Snack constantly • Overeat • Work right after eating |
| Afternoon (2–6 p.m.) | • Sip warm tea (ginger, tulsi, mint) • Light walk or stretch • Reflect or journal • Practice slow breathing | • Overexert • Drink coffee or black tea • Argue or overtalk • Take long naps |
| Evening (6–10 p.m.) | • Eat light meal before sunset • Limit screens after 8 p.m. • Massage feet with oil • Calming tea or nutmeg milk • Pray or reflect • Sleep by 10 p.m. | • Eat late or heavy • Work or think intensely • Watch emotional media • Stay up past 10:30 • Sleep near electronics |
| All Day | • Keep body warm • Eat at regular times • Gentle movement • Kind thoughts • Hydrate slowly • Keep space calm | • Rush or multitask • Suppress urges • Compare yourself • Force quick results |
Reminder:
Cleansing is not deprivation — it is devotion.
Affirmation: “I honor simplicity as medicine. My rhythm is my healing.”