برنامه ۲۴ ساعته‌ای که می‌تواند زندگی‌ات را متحول کند

0:02 In the name of God. Greetings to you, dear viewers, ladies and gentlemen. In this video, I want to present and suggest a structured, balanced, and time-based routine to you. Try living this way for at least 24 hours. See how much better you will feel. See how much better your mood will become. See how much motivation you will gain. If you are feeling lethargic, hopeless, mentally dull, or tired of a routine that seems to lack any variety, all of this can be rooted in your lifestyle. When a part of the puzzle of your life is not properly arranged throughout the 24 hours of the day, it naturally

0:47 leaves its mark. The consequences are exactly these: lack of motivation, sluggishness, laziness, boredom, and similar things. I want to present a standard, detailed model in this video, which I recommend you watch until the end. I will try to be brief, and I strongly suggest you have a pen and paper ready. Make sure to write down the tasks I assign to each hour. Because there is a precise scientific reason behind every one of these arrangements. For instance, if I suggest doing a certain task at a specific hour, know that I could provide scientific facts about why that task should be done then and explain

1:33 the resulting effects. However, since we want the video to be concise and not overly technical so that those who don't connect with specialized topics don't get bored. I will present this 24 -hour lifestyle model and table in a very friendly and simplified way, and I ask you to try it just once. If the first day goes well, repeat it on the second day, and have no doubt; after one week, you will have a completely different life, and I promise you this —do not doubt it. Well, for the 24

2:21 hours, see friends, what I want to state here is that our goal in this standard 24-hour model is to suggest methods and actions that help balance your life; meaning you have balanced opportunities to schedule your tasks, receive your daily energy, prioritize your work, and all this will help you become a better person for yourself, feel more vibrant, have timely sleep, maintain order, have your morning light exposure as the divine energy that shines on our lives every morning to surely give you double the energy, regulate your physical activity, improve your work focus, and have timely rest; everything, everything exactly in its right place. Well, let

3:12 me give you some news first, but don't let it worry you; this bad news is for those who wake up very late in the morning and go to sleep very late at night. If you want to continue with that method, you will surely be a lethargic person; until midday, when one should be energetic for work, you are usually moody, tired, feel physical fatigue, and as you say, you don't have the patience to deal with people, and these kinds of behaviors stem from that . The schedule I want to propose is very different from the lifestyle model of these individuals; why? Because the starting point of this 24-hour lifestyle begins at 6 AM. Regardless of

4:02 your geographical location, you must follow this model. Dear friends, please commit yourselves to this. I say try it even for one day to see how much impact it has. But it is better to persist for a week to see its amazing effect. I promise you that if you do this for a week, even if getting up early in the morning has been difficult for you, after one week you will wake up comfortably and on time; you won't be bothered anymore, you won't feel tired, you will be energetic, and you will see the results after one week. Set your alarm for 6 AM and wake up. Of course, when I say 6 AM, it’s a natural norm;

4:48 I have based this on someone living in the regional context of Iran or West Asia. Places where, in any case, the sunrise and sunset horizons are relatively balanced. But, for instance, someone in Scotland, Finland, or Russia , well, naturally their horizons change . What is important is that my intention with 6 AM is the moment the first rays of morning sunlight appear. Dear friends, never wake up after sunrise. Try to wake up before sunrise. It is extraordinary. When I say it's extraordinary, I say it to you with

5:34 certainty. We set 6 AM as a general baseline; this 6 might become 5 for someone, 4 for someone else, or perhaps 7, but generally, to finalize our schedule, you should adjust it yourself based on the scales I mention and your own location. Waking up at 6 AM is an organized start to the day, morning light, and regulating the circadian rhythm; of course, when I said don't wake up with the sunrise, what I meant by before sunrise is what? It means the time when the sun has not yet risen;

6:20 find out what time sunrise is in your area. What time is it? Get up half an hour or twenty minutes earlier. Definitely, and absolutely, and without fail, set aside twenty minutes to half an hour before sunrise for prayer, for mental peace, for reflection, and for planning your day. It is very important . I mean, what have you accomplished by doing this? By doing this, you have connected yourself to a powerful source of energy, for a day full of strength, a truly energetic day, a day meant to

7:06 be your day of success. So, this is the first step starting around 6:30 (I've mentioned these time tolerances already , I don't want to repeat them; adjust the timing yourself, but stick to this sequence). After this action, set aside some time for light exercise (not heavy ), stretching exercises, for instance, a gentle walk to slowly activate your body. After that, set aside about 7:00 AM to 7:30 AM on average for having

7:53 breakfast and getting ready. This means securing your morning energy. Eat your breakfast with focus. Don't check your mobile phone while you are eating your breakfast. While eating breakfast, don't have anxiety or worry about being late for work. While eating breakfast, don't worry about clearing your checks at that moment. In that moment, just eat your breakfast. Enjoy the taste of what you are consuming. Even drinking water, a sip of morning tea, that bread you are eating, touch it, enjoy it, be

8:38 present for half an hour in the midst of that breakfast pleasure. Set aside 7:30 until about 10:00 or 10:30 AM for deep work, your very important tasks, your main professional activities; or if you are a student, doing academic work, dedicate it to your study and scientific and academic projects. This is utilizing the high-productivity hours of the day. It means placing the most important part of your day between 7:30. And about 10:30 in the morning. Any task that is going to take a lot of energy from you belongs in these hours.

9:25 From about 10:00 to 10:15, try to have a short break. For example, someone might say, "I am employed, I work somewhere, I can't go to sleep, for example." I am not saying sleep; I am saying give your mind a rest. For instance, you have 10 work files in front of you. These are very time-consuming. They involve your mind a lot, definitely get them done. But get those heavy tasks done before 10:00 . When 10:00 arrives, do lighter tasks. For example, drink a tea, drink a coffee. Give yourself a bit of mental peace, provided you don't go back to your mobile phone to check the news and get anxious. No. Mental peace is very

10:14 important. From about 10:15. Onwards. Until about 12:15, continue your work again; the same tasks that require a lot of energy, for example, schedule your work meetings during this time. If you have specialized activities that require focus and high energy, schedule them for this time; let the advancement of your main daily goals happen during these hours. From about 12:30 to 1:30 is usually the time you should dedicate to having lunch, a short rest, and the noon prayer for those who are committed to it. Lucky are those who have this

11:06 commitment, because prayer, if performed correctly, reconnects you to that divine source of energy, and you are being nourished. Anyone who doesn't do this is missing out on this part. So , dedicate about an hour to this so that you can both nourish yourself and have a daily recovery in the middle of the day. From about 1:15 to about 3:15, go ahead and tackle your executive tasks. For instance, if you have financial work, administrative tasks, or communications to handle; you must take care of your essential duties. This time is actually meant for that purpose. From 3:30 to 4:00 PM, you

11:57 should have a snack, eat something, and rest for a bit. I am always afraid that when I say rest, you might think I mean go to sleep; no, it is rest for the mind. The mind needs to rest. A mind that is constantly active like an engine will eventually overheat. Like your car; imagine a car that is on for 24 hours and just driving on the road, you have to give it a break, or it will break down. The mind is the same; when the mind's energy drops, you cannot think well, you cannot plan well, and you cannot solve challenges. You cannot find solutions. You cannot be creative. We are human. Since this morning, this

12:45 mind has been busy with administrative work, financial tasks, executive duties , dealing with people, clearing checks, challenges, and conversations; the mind has been engaged with all of these. So, we must give it some peace at some point. Pay attention to this snack time . From about 4:00 to 6:00 PM, move on to your personal tasks; for example, you might like to have time to learn something new every day, participate in an online course, or take a class; things that relate to your personal development, career growth, skills, or household chores. It is very important

13:30 that we ensure our day is structured so that we set aside time just for our personal growth, And set aside a focused time just for managing our personal lives. This can be between 4:00 and 6:00 PM. From 6:00 PM until about 7:30 PM, turn your attention to family matters, see your friends, engage in some form of recreation, or take part in a social activity. We have a need for relationships, we need to fulfill our emotional needs, and we need social interactions. For example, suppose you are someone living outside

14:16 of Iran and you say, "Everyone here is a stranger to me, I don't associate with anyone, who should I interact with ?" You can chat online with your friends in Iran, or with your family in Iran, during these hours. The presence of family, good friends, having recreation, just going for an afternoon walk with your spouse, your child, or a friend whose company you enjoy—this is extraordinary. It makes your life very beautiful, and then around 9:30 PM , until...I apologize, I said 9:30, I

15:04 meant from about 7:30 PM; from 7:30 PM to about 8:15 or 8:30 PM, dedicate these 45 minutes to an hour to having dinner and eating; try to keep your meal very light, but don't skip it. I am not a nutritionist, of course, but based on studies in scientific articles by those who are nutrition experts and familiar with biological and physiological fields, this is their recommendation: we should eat dinner, but keep it light; it could be a light salad, or any food that suits your own personal needs and taste. So, this is

15:54 your time to eat dinner; from 8:15 PM until about 9:45 PM, it's time for enjoyment and some form of entertainment; what do you enjoy doing? Reading, go do some reading; playing games, go play games online, go play online. See, this puzzle has everything ; there is enjoyment, recreation, rest, work, reflection, worship, and spirituality; it has everything, and everything is coherent and right at its own proper time. Living is not just working; that is a mistake many people make; they might even justify it by saying, "Don't you know how many

16:40 economic problems we have?""We have to run from morning till night just to survive." I understand all of that, don't I have economic problems myself? Many of you might think that my financial situation is great and that I’m just sitting here comfortably. No , we all have them, we are all condemned to live, but even looking at it from an economic perspective, if you have energy, you will act more successfully than if you were a listless, bored, and depressed person. Then you don't even know how to find solutions to handle life's challenges, life's ups and downs. First, get yourself on your feet so you can keep your life on its feet. Let's put these excuses aside. Sometimes, sir, we are lazy and can't stick to this discipline

17:27 , so we come up with those excuses. No, let's put these excuses aside. Not for anyone else's sake, but for your own. Whether you do these things or not, it neither benefits nor harms me. For instance, I don't know where in the world you might be located. You can do it yourself, but I want to help. If you want to feel good, first get on your feet. First, get yourself on your feet so you can keep your life on its feet, so you can run, manage your life, sustain your finances, think clearly, design well, and be creative. I previously had a discussion a long time ago on the channel that bears my name; if you go there and search, you will

18:12 find it. Now, I ask my colleagues to place the link to that channel below this video when uploading. The link to that video; I had a discussion there about the four energies of the human body: throughout the day and night, due to the exchanges happening in brain signals, it emits different energies: Beta, Theta, Delta, and Alpha. Alpha energy, they mentioned what energy oscillation tolerance the brain must be in to produce it. It is a time when you relax, give peace to your mind, become calm, then creativity begins to form, then you finally find what was lost, and then you finally know how to solve

18:58 your problem. A mind that is in a Beta or weak Beta state cannot even see something lost right before its eyes. One's key is lost and they can't find it. While it is right before their eyes . The mind is that preoccupied. So, these are very important. There is no time here for me to explain what scientific factors are behind each of these, which are the product of years of research by the world's scholars. So it is very important that we definitely set aside time for enjoyment, hobbies, reading, and living, which no longer means work. You might say, "Sir, I enjoy my work." Please, do not work

19:45 during this time frame. Go seek another pleasure. Another activity, something else that is not called work. There is a reason for this too, which is not the time to explain now. About 9 o'clock and......half to 10 at night. It is an opportunity for mental solitude. Set aside some time, sit in your own silence; see what you have done from 6 AM when you woke up until now. Were you a good person or a bad person? Did you hurt someone's heart or did you not? Did you connect with God, or were you negligent? Your daily affairs, your

20:35 spiritual matters, and your behavioral conduct, as a human being (emphasizing that you are meant to be human, and humanity should define and give meaning to your life; meaning your ethics should be human, your honor human, your lifestyle human, and your relationships with others human), things you know what I’m talking about. Dedicate half an hour a day to pull this together; this half-hour is very important. After all, we came into this world so that the output of our days and our lives could be evaluated in these half-hours, to see what we have been doing. Let us evaluate ourselves; in the morning,

21:23 this is one of the most powerful ways to calm your mind. So, you have both examined what you’ve done and calmed your mind, and with this method, you are slowly drifting toward a peaceful sleep; providing the opportunity to sleep on time, fall asleep quickly, and have a good night's rest. When? Between 10:00 and 10:05; this is the time for sleep; do not let it get any later. You must reduce the light in your environment. My dear friend, respected lady or gentleman, with your mobile phone shining pixelated light signals

22:09 into your eyes, you have no idea what risk you are taking with your exhausted brain when you take it to bed with you; then you ask why you don't sleep well at night? Why can't I fall asleep? Why do I toss and turn so much? You must have a calming environment starting one hour before you sleep. Reduce the light , screens, television, anything that might flood your eyes with excessive digital or environmental light. Dim the lights. For example, if you have the option in your home to turn on a lamp instead of a chandelier that casts bright, direct light, turn off the

22:56 lights at 10 PM, turn on your accent lights or indirect lighting, and let your home environment become peaceful. This prepares your brain for a good sleep, and then please, at the latest, be asleep by 10:30. Everything quiet, silence, turn off your Wi-Fi, turn off your phone, everything off; a good and peaceful sleep. Until when? Until half an hour before sunrise. Get up again

23:42 and repeat this behavior for one week. Of course, this schedule should not turn into the belief that if I don't wake up at 6:00, then I don't have a standard life. No. Life can have different standards for different models. A part of it also goes back to your perspective on lifestyle. For some , their outlook on lifestyle is only about making money. Their style must be different. I am explaining here a balanced way of life that includes everything. The main standard means timely discipline, timely proportion— meaning everything in its right place.

24:28 So, a good sleep cycle leads to us having a healthy body. When we have a healthy body, we can do good work. When we do good work, we can have a good income. A good income helps us have a good family. A good family can bring growth to society and to ourselves. This growth can create prosperity and collective recreation, helping humans reach spiritual maturity and escape these repetitive routines where we run from morning till night without knowing why and without enjoying it. Step out of it a little. None of the things I mentioned should become so big in your mind that you neglect other parts of

25:13 your life. Nor should they be so weak that you don't achieve any of them. My dear friend, if there is work but no sleep, it leads to burnout. Go and read the scientific facts. If there is income but you don't have a proper family, it creates loneliness. If you have recreation but there is no work, it causes instability. It won't last forever. If you worship but are not responsible, there is no balance in that. If you exercise but don't rest, you are causing yourself burnout again. If you study but don't act on what you've learned, you've only accumulated information. What is the point? And if

26:03 you have money but don't enjoy it and lack peace, you don't have a quality life. All of this is because you haven't designed a standard, organized 24-hour puzzle for yourself. Be sure to do this. I ask that when you do, come and write the results in the comments. Let others know and see what good results you have achieved. I guarantee the good results, to the point that you will feel as if you have been reborn. Do not let bad news, do not let hopelessness, and do not let uncertainty disrupt your life. Take care of yourself, help yourself, take pride in your existence, and stand tall

26:49 so that you can keep your life standing tall. We all have challenges. We all have our own sufferings. We all have enough troubles to last a lifetime. I am one of you, but we must live. Life flows, we are here, and the future is ahead of us. It is you and I who decide to build a good future or ruin it with our wrong styles and perspectives on life. Stay enduring. Please like the video. Send it to your friends. It won't go to waste. Sincerely yours, Amir Mahdad