Morning Routine (5:30 AM – 9:00 AM)

⏰ 5:30 AM – Wake Up

 Avoid phone for first 1 hour.

 Splash cold water on face + brush teeth + scrape tongue.

 Drink 1 glass of warm water with 1 tsp Triphala powder on empty stomach.

🧘‍♂️5:45 – 6:30 AM: Gut & Mind Reset Ritual

 Yoga for Digestion (15 min): Pawanmuktasana, Vajrasana, Cat-Cow, Kapalbhati.

 Meditation (10 min): Focused breathing with Brahmari or Anulom-Vilom.

 Affirmations (5 min): Say out loud: "I am disciplined. I am healthy. I am focused."

 Sunlight (10 min): Sit in sunlight if possible for natural Vitamin D.

💊 6:30 AM – First Supplement Dose (Empty Stomach or With Water)

Take with water:

 Panax Ginseng

 Ashwagandha

 Brahmi

 Gokshura

 Piracetam syrup (if you feel mental fog; best in AM)

 Antoxid HC

💡 These support focus, energy, testosterone, and brain health. Taking early ensures day-long
benefit.

7:00 – 8:00 AM: Workout (Strength Training / Calisthenics)

 Begin with warm-up + light stretching.

 Focus on compound moves (pushups, squats, pullups or gym-based if available).

 Post-workout: 5-min cool-down in Vajrasana to aid digestion.

8:00 – 8:30 AM: Breakfast + Supplement Dose

Meal Example:

 Moong dal chilla (2–3) with mint chutney

 1 banana + soaked almonds (5) + 1 tsp ghee

Take with/after meal:

 Creatine (5g with water or mixed in dal water)

 Vitamin C

 Vitamin E

 Omega-3

 Vitamin D3 + K2

 HK Vitals Collagen

 Becozym (Vitamin B complex)

💡 This helps you start the day with energy, supports brain function, skin, and nutrient
metabolism.

🕘 9:00 AM – 1:00 PM: Focus Block (Work + Study)

 Follow Pomodoro Technique (25 mins work, 5 mins break).

 Avoid phone usage until lunch.

 Mid-morning: Drink water with lemon or ajwain-infused warm water.

🕐 1:00 – 1:30 PM: Lunch + Supplements

Meal Example:

 Jeera rice + moong dal or khichdi + ghee (1 tsp)

 Beetroot or cucumber salad

 1 cup curd or chaas

Take:
  Khamira Marwarid Khas

 Khamira Abresham Hakim Arshad

💡 These support digestion, mental calmness, and immunity.

🛌 1:30 – 2:00 PM: Power Nap (Optional but Highly Recommended)

 Lie in left lateral position (Vamkukshi) for better digestion.

 Limit to 20–30 minutes max.

🕒 2:00 – 5:00 PM: Light Work + Low Stimuli Tasks

 Engage in creative work, light tasks, or reading.

 Stay hydrated.

 Mid-afternoon: Herbal tea (fennel or chamomile) + a few roasted makhanas.

5:00 – 6:00 PM: Evening Outdoor Walk / Play / Mobility

 Light walking or any recreational sport.

 Helps digest lunch, reduce evening bloating.

6:30 – 7:00 PM: Dinner (Lightest Meal of the Day)

Meal Example:

 Vegetable dal soup + 1 small phulka or

 Bottle gourd curry + millet roti or

 Steamed veg + paneer bowl

💡 Keep it warm, fresh, and oil-free. Avoid raw salads at night.

💊 7:30 PM – Final Supplement Dose

Take:
  Gokshura (if split allowed, else skip here)

 Ashwagandha

 Omega-3 (if not taken in morning)

 Triphala Powder (if not taken in AM, take with warm water now)

🌙 8:00 – 9:30 PM: Digital Detox + Night Ritual

🚿 8:00 – 8:30 PM: Night Hygiene

 Lukewarm shower

 Oil massage for feet and scalp (optional – helps sleep)

 Brush, floss

📖 8:30 – 9:00 PM: Journal + Light Reading

 Gratitude writing (3 good things from day)

 Read spiritual texts or Bhagavad Gita 1 Adhyaya per day

🧘‍♂️9:00 – 9:15 PM: Bedtime Relaxation

 5 min gentle breathing (Chandra Bhedana or left nostril)

 Visualize your best version waking up tomorrow.

😴 9:30 PM: Sleep

 Room should be dark, cool, and phone away from bed.

📅 Summary Table

Time Activity Key Supplements

5:30 AM Wake + Triphala Triphala (1 tsp)

Panax Ginseng, Ashwagandha, Gokshura, Piracetam, Brahmi,

6:30 AM Pre-workout
Antoxid HC

Post-workout
8:00 AM Creatine, Vitamin C, E, Omega-3, D3+K2, Collagen, Becozym
Breakfast
Time Activity Key Supplements

1:00 PM Lunch Khamira Marwarid Khas, Khamira Abresham

Triphala (if not taken in AM), Ashwagandha, Gokshura, Omega-3

7:30 PM After Dinner
(if split)

🚫 Habits to Eliminate (by Strategy)

Problem Strategy

Social Media Install app blocker (e.g. Digital Detox, Stay Focused)

YouTube/Netflix Limit to 30 mins post-dinner on 2 days/week only

Laziness Use checklists, track habits on a chart

Bloating No raw salads after 4 PM, walk post meals

Poor Sleep No screens after 8:30 PM, foot massage, calming teas

🧠 Mindset Reset

 Track your habit progress weekly on a whiteboard or app (like Habitify or Loop).

 Read "Atomic Habits" by James Clear – 5 min per night.

 Every Sunday: Reflect on what improved and what didn’t.

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🌞 MORNING ROUTINE (6:30 AM – 9:00 AM)
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🔔 6:30 AM — Wake-Up & Hydration

 Brush, scrape tongue, splash face with cold water

 Drink 300–500 ml warm water + 1 tsp Triphala powder

→ Supports detox, bowel movement & bloating relief

🧘 6:45 AM — Mind-Body Activation (20–30 min)

 Light yoga: Surya Namaskar (5–10 rounds) or dynamic stretches

 5 min deep nasal breathing (Anulom-Vilom or Box breathing)

→ Boosts oxygenation, focus & digestion

💊 7:15 AM — Focus & Energy Stack (Empty Stomach)

Take with water or lemon water:

 Ashwagandha

 Panax Ginseng

 Brahmi

 Piracetam

 Vitamin C

 Becozyme

🍵 Optional: Herbal tea (fennel + cumin + ginger infusion)

🥣 8:00 AM — Breakfast (Nutritious & Digestive-Friendly)

 Vegetable upma/poha with peanuts or oats cheela with paneer

 1 banana or dates

 5 soaked almonds + 2 walnuts

 1 tsp ghee

💊 After Breakfast (Fat-Soluble & Tonic Stack):

 Omega-3

 Vitamin E
  Antoxid HC

 Vitamin D3 + K2

 Gokshura

 Khamira Marwarid Khas

 Khamira Abresham

 HK Vitals Collagen

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💼 DAY ROUTINE (9:00 AM – 6:00 PM)
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🧠 9:00 AM – Deep Work Start

 Focused task using Pomodoro (25:5 method)

 Use app blockers: Forest, Focus To-Do, Cold Turkey

🧍 11:00 AM – Short Break

 5-min walk or stretches

 1 glass of lemon water or jeera water

🍛 1:00 PM – Lunch (Light but Filling)

 Steamed rice + dal / khichdi with vegetables

 1 tsp ghee

 Small curd or buttermilk

💊 After Lunch:

 Creatine (mix in warm water or take with meal if preferred)

 Gokshura (if not taken in morning)

 Vitamin C (if not taken in morning)

🚶 1:30 PM – 10-Minute Post-Meal Walk

→ Supports digestion & reduces bloating

📚 2:00 – 4:00 PM – Learning / Creative Work

 Spanish, reading, project work

  Keep screen time purposeful

☕ 4:00 PM – Tea + Light Snack

 Herbal tea (brahmi, tulsi, or ashwagandha)

 Roasted chana or small portion of dry fruits

 Optional: milk or plant-based smoothie

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EVENING ROUTINE (6:00 PM – 9:30 PM)
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🏃 6:00 PM – Workout (Gym or Home)

 Follow your strength/resistance workout (Golden Ratio plan)

→ Includes push, pull, legs & core (you can get detailed split if needed)

💧 Post-Workout:

 Creatine (if not taken earlier)

 Protein-rich snack: banana + milk or paneer sandwich

7:30 PM – Dinner (Light & Nourishing)

 2 phulkas + sabzi + dal/sambar

 Small portion of rice if needed

 Optional: saunf (fennel) or ajwain water after meal

💊 After Dinner:

 HK Vitals Collagen

 Omega-3 (if splitting into two doses)

 Brahmi (if taking split dose)

📴 8:30 PM – Digital Detox & Relaxation

 No screen time post 8:30

 Read Bhagavad Gita, journal, light music, gratitude writing

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🌙 NIGHT ROUTINE (9:30 PM – 10:00 PM)
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🛌 9:30 PM – Wind Down

 Warm turmeric or nutmeg milk

 5-min deep breathing (4-7-8 or box breathing)

💊 Bedtime Supplements:

 Magnesium Glycinate

 Khamira Abresham (if taking at night)

🕙 10:00 PM – Sleep
→ Pitch dark, quiet room. Use eye mask or white noise if needed. No phone.

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📋 SUPPLEMENT TIMING SUMMARY
───────────────────────────────

Time Supplements

Empty Stomach Ashwagandha, Panax Ginseng, Brahmi, Piracetam, Vitamin C, Becozyme

After Breakfast Omega-3, Vitamin E, Antoxid HC, D3+K2, Gokshura, Khamira (both), Collagen

After Lunch Creatine, Gokshura (if not taken), Vitamin C (if not taken)

Post Workout Creatine (if not taken earlier)

After Dinner Collagen, Omega-3 (if second dose), Brahmi (if split)

Bedtime Magnesium Glycinate, Khamira Abresham (optional at night)

Early Morning Triphala powder (in warm water, empty stomach)