Traditional Indian daily life was built around rhythm rather than intensity. Most of it still fits a working week if you scale it down honestly.
Morning
Water before screens. A bath before you begin work if possible. Ten minutes of quiet sitting. Wear your bracelet after the bath rather than before, so the day starts clean.
During the day
Eat sitting down, without a screen, at least once a day. Step outside for daylight in the first half of the day. Both are traditional and both are supported by everything we know about circadian health.
Evening
A small light — a diya or a candle — marks the end of the working day better than closing a laptop does. Keep the last thirty minutes before sleep free of work messages.
Weekly
Pick one day for a lighter meal and a longer sit. Cleanse your stones the same day so the two habits hold each other up.
In short
Rhythm over intensity. Three small anchors a day will change more than one dramatic weekend retreat.