Schedule with Period 0
6:30 AM – 7:10 AM:
Morning Light & Movement:
Get exposure to natural light outside to regulate circadian rhythms.
Perform a quick 5-minute dynamic stretching routine (e.g., arm circles, leg swings, hip openers).
Drink a glass of water to rehydrate after sleep.
7:17 AM – 8:20 AM: Period 0
8:20 AM – 10:12 AM: Period 1/2
Breakfast at Desk (during break or between classes if possible):
Example: Hard-boiled eggs, an apple, and a handful of almonds.
Hydrate with water or green tea for focus and antioxidants.
10:22 AM – 10:57 AM: Tutorial
10:57 AM – 11:01 AM: Break
Grab a small snack if hungry (e.g., a banana or rice cakes with almond butter).
11:11 AM – 12:53 PM: Period 3/4
12:53 PM – 1:28 PM: Lunch
Balanced Meal: Grilled chicken or tofu with quinoa, spinach, and olive oil. Add a side of fruit like blueberries.
1:38 PM – 3:20 PM: Practice (Period 5/6)
Pre-Practice Snack (1:20 PM):
Rice crackers with peanut butter or a handful of trail mix for quick energy.
During Practice Hydration: Water or electrolyte drink.
3:30 PM – 4:00 PM: Post-Practice Recovery
Protein smoothie with plant-based protein, frozen mango, spinach, almond milk, and chia seeds.
4:00 PM – 6:00 PM: Homework & Passive Recovery
Use this time to stretch, foam roll, or ice while studying.
6:30 PM: Dinner
Salmon or lentil soup with sweet potatoes and steamed broccoli.
7:30 PM – 8:30 PM: Relaxation & Light-Free Activities
Journaling, reading, or light stretching in a dim room.
9:00 PM: Begin Wind-Down Routine
Turn off electronics, use blackout curtains, and ensure the room is cool.
9:30 PM: Sleep