The YoPO workday template

A framework for your ideal desk day

This template brings together the habits from across YoPO’s content — sleep, hydration, nutrition, daylight, movement, focus and connection — into a single, ordinary working day, so you can see how they fit together. Use it as a flexible reference rather than a checklist to tick off: skim it in the morning, dip back into a section when you need it, and adapt the timing as the day unfolds.It’s worth taking time to review your workday patterns and habits now and again to see where you are drifting off track and where you can make meaningful tweaks.