A sample schedule -
6:00 AM: Get up from Bed.
6:15 AM: Finish brushing your teeth. By the way actual brushing should not be done more than 2 minutes. All remaining minutes are for mouthwash, rinsing, cleaning, flossing etc., etc.,
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Tiny Habit(s) routine starts now.
I grouped all of them into one routine: (Total of 6 sequential activities spanning over for about 7 minutes)
6:16 AM: Go straight into kitchen and collect one cup of cold water. Drink it.
6:16:30 AM: Collect regular water in the same cup. Put it in the microwave to heat for 1:00 minute.(or boil)
6:16:45 AM: While the water is being heated up, sit on the floor and calmly think about something that makes you happy until the water turns hot (OR) While the water is being heated up, Plan your day until the water turns hot.
6:17:45 AM: Get up from the floor, Take the hot water and add 1 spoon of honey. (you can also add 1 spoon of lemon juice squeezed straight from lemon along with honey). Slowly sip it enjoying the warmness. (its much more enjoyable in cold season). Clean up the cup after drinking and put it aside.
6:19:45 AM: Perform stretching such as - Sitting Upward and side Stretch, Neck stretches, Lying side quad stretch, Hamstring Stretch for about 30 sec each.
6:21:45 AM: Do one round of push-ups (10,15,20,30 whatever you choose to) OR Do one round of Squats (10,15,20,30 whatever you choose to).
6:22:45 AM: Go straight to the Bathroom to carry on with your daily bathroom activities (Emptying bowels and Bathing).
That's it! Do it everyday and the feeling of freshness every day is nothing but your body is telling you... Thank you!
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Edit 1: Adding Note
Note: This answer is not coming from a health or nutrition expert. In the current era, a very broader information is spreading all around with several opinions online. There will be many articles / news on negating and at the same time supporting some of the above points, but what works out for you is what you believe in. So, try some things on our own and finalize. We have to always listen to our body to know what works out the best.
The concept here is to just drink cup of cold, hot water after you wake up so as to flush out the stagnant particles clinging to the inside walls of the body from the last night as your body was in complete rest phase for about 8 hours from sleep. Then feel good about yourself, plan your day. Then do some stretching/push ups/squats in any order that works out the best. The times I mentioned here I guess would vary from person-to-person as I mentioned it as a sample schedule. Doing this daily is just to push you towards a disciplinary approach in taking care of your body in the least amount of time possible. All other periodic tasks like diet, exercise, outdoor activities to keep your body healthy is a whole different ball game.
Edit 2: Change an order of one tiny habit from above schedule
After receiving some feedback, I started doing stretching before push ups/squats and it felt good for me. So changed the schedule above based on this experience. Incorporated couple of stretching techniques in the routine and added here.
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