A close-up view of a handwritten to-do list on a spiral notebook with numbers for tasks.

Tuesday/Wednesday/Thursday/Friday Schedule (Practice During Period 5/6)

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