ONE WEEK HEALTH PLAN

Day 1 (Friday) Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

(Saturday) (Sunday) (Monday) (Tuesday) (Wednesday) (Thursday)
Food > Buy street > Eat > Eat > Eat > Bring > Bring > Bring
food only once breakfast, breakfast, breakfast, biscuits for biscuits for biscuits for
> Eat lunch, and lunch, and lunch, and snacking (NO snacking (NO snacking (NO
breakfast, dinner on time dinner on time dinner on time street food) street food) street food)
lunch, and (9am, 12pm, (9am, 12pm, (9am, 12pm, Eat breakfast Eat breakfast Eat breakfast
dinner 7pm) 7pm) 7pm) (5:45am), (5:45am), (5:45am),
>NO late night >NO late night >NO late night lunch (12pm), lunch (12pm), lunch (12pm),
snacking snacking snacking dinner (7pm) dinner (7pm) dinner (7pm)
Sleep Wake up by Sleep-in day Wake up by 8 Wake up by Wake up by Wake up by Wake up by
8am (for 10am Sleep by 11pm am (for 9am 7:30am (for 5am (for 7am 8am (for 10am 5am (for 7am
class) mass) 8am piano) class) class) class)
Sleep by 11pm Sleep by Sleep by Take a 30 min Sleep by 9pm Sleep by 10pm
10:00pm 9:00pm power nap (1-
1:30pm)
Sleep by 10pm
Reasons:
 Bad habit of impulse buying junk/street food in UP kiosks
 Sleeps late because of social media and Big Fish
Needs:
 More sleep
 Better sleep schedule (time)
 Better prioritization and time management skills, less cramming
 More health food, less junk food
Short-term goals:
1. By Day 2: Make conscious effort to eat on time
2. By Day 5: To not eat street food during the day and eat biscuits or sandwiches as an alternative
Long-term goal:
To feel well rested and understand the importance of eating properly and on time as well as getting adequate sleep.