Sub-Aspect
Task/Activity
Frequency
Additional Notes
Substance Control
No caffeine past 3 PM
Daily
Helps regulate sleep cycles and avoid jitters
No cold drinks past 3 PM
Daily
Reduces sugar and stimulant intake in the evening
Personal Hygiene
Brush twice a day
Daily
Include brushing in your night skincare routine
Bath once daily
Daily
Twice if engaged in sweaty activity
Face wash twice
Daily
After brushing, followed by Boroplus and sunscreen
Haircut
Once every 2 months
Keeps hair healthy and well-groomed
Cut nails
Every 2 weeks
Prevents nail-related hygiene issues
Sleep Hygiene
Pre-sleep routine
30 minutes before sleep
Reading or meditating to calm the mind
Clean 7-9 hours sleep
Daily
Ensures good recovery and mental health
Mental Health & Stress Management
Socialize
Once a week
Helps in maintaining emotional balance
Journal daily
Daily
Include it in pre-sleep routine for reflection
Meditate
10 minutes after workout
Helps in stress reduction
Physical Fitness
Burpees: 4 sets of 15 reps
Daily workout
30 seconds rest between sets
Push-ups: 5 sets of 10 reps
Daily workout
Includes normal, explosive, shoulder tap, wide grip, and diamond
Bodyweight squats: 4 sets of 15 reps
Daily workout
1-minute rest between sets
Nutrition
Vitamin D3: 60000 IU
As required
For bone and immune health
Omega-3 fish oil capsules
Daily
For heart health and inflammation reduction
Multivitamin
Daily
With pre and probiotics, amino acids, and zinc
Magnesium: 2000 mg
As required
Supports muscle and nerve function
Vitamin E
Daily
For skin and hair health
Posture & Ergonomics
Stretch every hour
During desk work
Prevents back pain and improves posture