| Time | Activity | |------|----------| | | • 7‑8 am: Wake up, stretch, drink water. • 8‑9 am: Breakfast (whole grain + fruit). | | School/Study | • 9‑3 pm: Classes, take short 5‑min breaks each hour. • 3‑4 pm: Review notes (Pomodoro). | | Afternoon | • 4‑5 pm: Physical activity (walk, dance, sport). | | Evening | • 5‑6 pm: Light snack (yogurt, nuts). • 6‑8 pm: Hobby/skill practice (music, art, coding). | | Night | • 8‑9 pm: Leisure (TV/YouTube, but ≤1 hr). • 9‑10 pm: Wind‑down – journal, read a book, brush teeth. • 10 pm: Lights out. |
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