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 Oral Care: Brush teeth twice daily Morning and Night (daily) Include brushing in night skincare routine
Bathing: Shower once daily Daily (Twice if sweaty) Maintains overall body cleanliness
Skincare: Wash face twice daily Morning and Night (daily) Immediately after brushing, use Boroplus & sunscreen afterward
Skincare: Apply Boroplus and sunscreen Morning (daily) After face washing
Hair Care: Haircut Every 2 months Keeps hair neat and manageable
Nail Care: Trim nails Every 2 weeks Ensures hygiene and neat appearance
Foot Care: Keep feet clean and moisturized Daily Prevents dryness and cracking
Sleep Hygiene Pre-sleep routine (reading, meditation, or calming activity) 30 minutes before bed (daily) Helps wind down and relax
Clean sleep of 7-9 hours Daily Ensures physical and mental recovery
Mental Health & Stress Management Socialize with friends or family Once a week Supports emotional well-being
Daily journaling (as part of pre-sleep routine) Daily Reflects on thoughts, reduces mental clutter
Meditation (10 minutes) After workout (daily) Reduces stress and enhances focus
Physical Fitness Burpees (4 sets of 15 reps) 3-4 times a week 30 seconds rest between sets, full-body conditioning
Push-ups (5 sets of 10 reps each) 3-4 times a week Variations: Normal, explosive, shoulder tap, wide grip, diamond
Bodyweight Squats (4 sets of 15 reps) 3-4 times a week 1-minute rest between sets, strengthens lower body
Nutrition & Diet Vitamin D3 (60000 IU) Weekly Bone health and immune support
Omega 3 fish oil capsules Daily Supports heart and brain function
Multivitamin with probiotics, amino acids, and zinc Daily Comprehensive nutrient coverage
Magnesium (2000 mg) Daily Supports muscle relaxation and sleep
Vitamin E Daily Antioxidant support for skin and overall health
Posture & Ergonomics Stretch every hour during desk work Hourly Helps prevent stiffness and promotes good posture

Dark Mode Example

This is a simple dark mode implementation.