productive day concept
a day has 16 hrs of waking hours. at the end of the 16th hours sleep will start coming. I have noticed this for the past 2 years. you cannot fight it. when I was younger, I could stretch this 16hrs to 18 maybe even 24 but that was when I was working in shift systems.
Then I have noticed that the body needs 4 meals in those 16hrs evenly spaced. at first I thought the body needed high quantity of protein or carb foods along with the veggies and such. But what I have realised is that if you have a meal every 4th hour of waking, then small portions suffice.
so, its important to have a plan for every 16 hrs (everyday), and the plan should minimum include, a goal to stay awake for 16hrs, no naps, and a goal to have 4 meals. This will allow for lucidity in those 16 hrs.
next to fill the remaining 12 hrs or so with activity, your chosen work/vocation needs to be filled in those hours.