| 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.
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