Daily Schedule

Melkije has a very specific routine he is following for the 111 Day Challenge, and it starts with waking up at 3 AM each day. Why? Because it’s hard, he’s not naturally a morning person (so it is extra difficult), and why not start the day while some of the rest of the world is still trying to find their way to their bed for the night?

Here’s Melkije’s schedule:

3 AM: Arise, Move & Strengthen

• Wake up and head straight out for walk/jog in the neighborhood (10,000 - 20,000 steps per day). Run as much of it as I can and keep building up that ability (partly to get a more vigorous experience and partly to get steps in faster).

• Record video footage with updates about the transformation challenge, Vlog style (share the experiences).

• Gym: Sets of 100 for strength building (Core, legs, arms/chest/back/shoulders), glutes)

4 AM: Coming Into Being

• Read from inspirational books (starting with “Fear” by Thich Nhat Hanh) and make notes

• Prepare morning herbal tea, protein shake, and supplements

• Write gratitude/love notes (in Korean)

• Refine one new skill

5 AM: Write

• Transformation Blog & Social Posts

• Music Blog (trying to do one post per day)

• Korean Blog (something new we are developing) & Sohyun.one Tools

6 AM: Korean Study

• Log study in the Korean Study Space Squad, Study Log thread.

• Read Children’s Books & 1 regular book in Korean (currently “The Alchemist”)

• Transcription exercise

• Vocabulary cards

• Create content for Korean learning

7 AM: Release Tension

• Muscle ball/roller rolling/release

• Sweat (sauna some days)

• Mobility & Posture Circuits

• Prague DNS exercises

8 AM: Yoga

• Yoga

• Shower, skin care

9 AM - 8 PM: Work & Family

• Work

• Clean/Cook

• Play

8 PM

• Evening herbal tea and unwind

• Prepare to sleep

9 PM

• Sleep (if less than 6 hours sleep, make up for it with naps during the day the next day)