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Daliy routine (Important)

The document outlines a personalized daily routine for optimizing study and height on both non-school and school days, emphasizing structured study sessions, physical activity, and balanced meals. It includes specific time allocations for activities such as gym workouts, skill time, and relaxation, while also recommending limited phone use and screen time before bed. Additionally, it provides tips for gradually building habits and tracking progress through journaling.

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tirth80ti
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7 views2 pages

Daliy routine (Important)

The document outlines a personalized daily routine for optimizing study and height on both non-school and school days, emphasizing structured study sessions, physical activity, and balanced meals. It includes specific time allocations for activities such as gym workouts, skill time, and relaxation, while also recommending limited phone use and screen time before bed. Additionally, it provides tips for gradually building habits and tracking progress through journaling.

Uploaded by

tirth80ti
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Personalized Daily Routine for Study & Height Optimization

Daily Routine (Non-School Days)

- 8:00 - 8:30 AM: Wake up + morning stretch (spine decompression)


- 8:30 - 9:00 AM: Breakfast (protein + calcium rich)
- 9:00 - 10:30 AM: Study session 1 (Pomodoro 25/5 min)
- 10:30 - 10:45 AM: Short break + light activity (walk, breathing)
- 10:45 - 11:45 AM: Gym + height optimization (weights, hanging, stretching)
- 11:45 - 12:15 PM: Post-gym meal + rest (protein + carbs)
- 12:15 - 1:30 PM: Study session 2 (priority subjects)
- 1:30 - 2:30 PM: Skill time (gaming/social media, max 1.5 hrs)
- 2:30 - 3:00 PM: Snack + rest (healthy)
- 3:00 - 4:30 PM: Study session 3 or projects (secondary subjects)
- 4:30 - 5:00 PM: Relax + light stretching
- 5:00 - 6:00 PM: Leisure time (reading, hobby, screen-free)
- 6:00 - 7:00 PM: Dinner (balanced, vitamins rich)
- 7:00 - 8:00 PM: Evening stretch + light exercises (ankle weights optional 0.5 kg)
- 8:00 - 9:00 PM: Free time (gaming/social media, remaining phone time)
- 9:00 - 9:30 PM: Wind down (journaling, meditation)
- 9:30 - 10:00 PM: Prepare for bed (no screens, deep breathing)
- 10:00 PM: Sleep (9 hours)

Daily Routine (School Days)

- 7:00 - 7:30 AM: Wake up + light stretch (prepare for school)


- 7:30 - 8:00 AM: Breakfast (protein + calcium)
- 8:00 - 11:30 AM: Free time / light study or rest
- 12:00 - 6:30 PM: School (use breaks for light stretches)
- 7:00 - 8:00 PM: Short gym + height optimization (reduced intensity)
- 8:00 - 9:00 PM: Dinner + rest
- 9:00 - 10:00 PM: Study or skill time (prioritize study)
- 10:00 - 10:30 PM: Wind down (journaling, meditation)
- 10:30 PM: Sleep (9 hours)
Personalized Daily Routine for Study & Height Optimization

Phone & Gaming Time

- Total phone use max 1.5 to 2.5 hours daily.


- Split between skill time and free time.
- Prefer gaming over passive social media.
- Avoid screens 30 min before sleep for better rest.

Tips for Starting

- Build habits gradually; no need for perfection day 1.


- Use alarms or timers for study and phone breaks.
- Track your progress with daily journaling.

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