You don’t have to do this perfectly. I know many people have schedules that vary quite a bit, and six weeks is a long time to do the same thing without interruption. Just stick to it the best you can and tune in to what your body is telling you about what works for you.
Daily Checklist for the Six-Week Program
Use the following checklist every day you are on the program. Make photocopies, and check off each item as you go through your day. You can also find this checklist in
The UltraMind Solution Companion Guide.
Go to
www.ultramind.com/guide
, download the guide, and you can print out a copy.
DAILY ACTION ITEMS
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Wake up ninety minutes before you need to leave the house.
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MORNING RITUAL
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Do softbelly breathing upon waking.
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Engage in physical exercise, relaxation, or a brain exercise during this time (yoga is perfect in the morning).
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Drink one cup of decaf or caffeinated green tea that has been steeped in hot water for five minutes. (You may also have green tea later in the day. Limit your intake to two cups.)
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BREAKFAST (7 TO 9 A.M.)
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Take the first dose of your multivitamin, calcium/magnesium, vitamin D, omega-3 fats, and methylation supplements with your breakfast. (Other than the vitamin D, it is best to take your supplements in two daily doses.)
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Do softbelly breathing.
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Eat breakfast.
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A few possible options are:
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 Omega-3 eggs
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A protein shake
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Gluten-free, whole-grain toast with nut butter and fruit
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MORNING SNACK (10 TO 11 A.M.)
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Eating snacks is an important way to stay in balance. Protein is particularly helpful. Possible snacks include:
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A handful of nuts (almonds, macadamia nuts, walnuts, or pecans), seeds (pumpkin seeds)
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