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Mobile Usage

The document provides guidelines for maintaining a healthy lifestyle through proper mobile phone usage, regular exercise, a balanced diet plan, and daily activities. It includes schedules for morning and evening routines, specific diet and drink options, and a monthly tracker template.

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Arbaaz khan786
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46 views3 pages

Mobile Usage

The document provides guidelines for maintaining a healthy lifestyle through proper mobile phone usage, regular exercise, a balanced diet plan, and daily activities. It includes schedules for morning and evening routines, specific diet and drink options, and a monthly tracker template.

Uploaded by

Arbaaz khan786
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Mobile Usage:

 Do not use Mobile phone till 30  Fine – Rs 5 every time caught red
minutes after waking up in the handed
Morning.
 Do not use Mobile phone 60 minutes  Fine – Rs 5 every time caught red
before sleeping in the night handed
 Do not use phone without glasses  Fine – Rs 5 every time caught red
handed
 Do not watch in one go for more than 
1 hour. Download app to notify excess usage

Exercise :

 15 mins stretching every weekday in the morning after having morning schedule. (drink water,
freshen up)
 30 minutes exercise High Intensity/ brisk walk on weekends or holidays.

Diet Plan:

 Wake up till 6.30 am. Brush and freshen up.


 Check your weight. Check it regularly empty stomach.
 Drink 2 glasses of warm water or morning tea.
o Morning tea Options-
 Methi Tea : ¼ tsp of methi dana+ 1.25 glass of water. Boil for 2 mins. Cool down,
strain and drink.
 Saunf/zeera water: Soak 1 tsp overnight. Drink in morning.
 Turmeric tea : 1 tsp turmeric(raw/powder)+1 tsp grated ginger+1/4 tsp of black
pepper + 2 cinnamon sticks. Boil for 2 mins. Strain and drink.
 Black coffee : 1 tsp black coffee+ Hot water
 Have breakfast by 8 am
o Chickpea oats chilla +corn flakes/milk/coffee
o Poha
 Mid morning snack : 10.30-11.00 am
o 200 gm fruits mix / dry fruits
 Lunch : 1-2 pm
o Weekdays: thali or meal provided by office
o Weekend : Café banana smoothie + 1 bowl of salad
 Evening snack : 4.30-5 pm
o 1 cup green tea / black coffee/black tea + oats chiwda (3 tsp)

 Dinner :7.30-8 pm max


o Stir fry Tofu/soya/paneer and veggies
o 1 bowl of Salad - Chickpea salad / Moongdal salad/ vegetable salad
 Night drink 9-9.30 pm
o Cinnamon tea : 1 glass of water +2cinnamon sticks. Boil for 2 mins. Drink lukewarm and
add lemon drops.
 Sleep : till 10.30 pm

Miscellaneous Activities to build good lifestyle:

 Read 10 pages of any novel everyday


 Try reading Newspaper or GK from apps
 Learn a new word on a daily basis and use that in your daily life.
 Read namaaz daily and read quran in the morning.
 Utilise night time for your skincare and haircare.
Monthly Tracker

Day 1 2 3 4 5 6 7 8 9 1 1 1 1 1 1 1 1 1 1 2 2 2 2 2 2 2 2 2 2 3
0 1 2 3 4 5 6 7 8 9 0 1 2 3 4 5 6 7 8 9 0
Mor
ning
Drink

Exerc
ise

6000
Steps

Dinn
er b4
8 pm

Nam
aaz

Read
Book

Night
Drink

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