| Vata | 2:00 AM | Vata becomes active |
| – | 5:00 AM | Wake up |
| – | 5:00 AM | Morning self-care: Brush teeth, scrape tongue, oil pulling, rinse face, nāśaya, apply essential oils, elimination |
| – | 5:30 AM | Meditation, prāṇāyāma, and set intention for the day |
| Kapha | 5:30 AM | Kapha becomes active |
| – | 5:30 AM | Yoga |
| – | 6:30 AM | Eat light breakfast, walk |
| – | 7:15 AM | Get dressed and ready for the day |
| – | 7:30 AM | Perform dharmic duties (work) |
| Pitta | 10:00 AM | Pitta becomes active |
| – | 11:30 AM | Lunch/main meal, short walk, vāmakuḳṣi (left-side laying) |
| – | 12:30 PM | Perform dharmic duties |
| Vata | 2:00 PM | Vata becomes active—energy dip? |
| Kapha | 5:00 PM | Eat light dinner |
| Kapha | 6:00 PM | Kapha becomes active |
| – | 6:00 PM | Walk |
| – | 7:30 PM | Evening self-care: Garshana (dry brushing), abhyanga (warm oil massage), brush teeth, scrape tongue, oil pulling, neti pot, warm bath/shower |
| – | 8:30 PM | Warm tea, reading, meditation journaling, and prāṇāyāma |
| – | 9:30 PM | Bedtime |
| Pitta | 10:00 PM | Pitta becomes active—restorative sleep |
