I wake up at 9am and go to bed at 3am or 4am. Study from 8am to 10am. watch social media and do breakfast from 10am till 11:30am. then study till bath, bath at 2pm. lunch at 3pm. watch tv till 4:30pm. take 2 hr nap after lunch till 6:30. study after 7pm to 10pm in between social media from 8pm to 9pm. Dinner at 11 pm. This is my unorganized schedule now. make a Routine for me ensuring these must to do objectives. break this coaching and self-studying in 3 sets for maximum productivity- • 7 Hrs Sleep • minimize social media Activities (without craving) • 6 Hrs - Coaching (watch Physics, Chemistry and Math lectures) • 7 Hrs - Self Studying (Python, German and Spoken English/Speaking)

Creating a structured routine can significantly aid in productivity and balance. Here are some key takeaways from experts that can inform your new schedule:

Sleep and Consistency:

• Maintaining a consistent sleep schedule is crucial for productivity and health. Stick to a fixed bedtime and wake-up time 1.
• Aim for 7-8 hours of sleep each night to ensure you wake up refreshed and ready to focus 2 3.
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    1

    Sleep as Foundation

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    2

    Prioritize Your Sleep

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    3

    Mastering Productivity

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    4

    Optimal Morning Routine

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    5

    Unplug, Sleep Better

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Morning Routine:

• Avoid checking your phone immediately after waking up to prevent unnecessary stress and cortisol spikes 4.
• Spend at least 10 minutes in natural sunlight to help regulate your circadian rhythm 4.
• Incorporate a quick workout to boost dopamine and serotonin levels, setting a positive tone for the day 4.

Evening Routine:

• Give yourself time to unplug from digital devices and social media to ensure good sleep quality 4 5.
• Establish a bedtime routine that helps you relax, such as reading or light stretching, to signal to your body that it's time to sleep 3.

Here's a proposed schedule that integrates these principles while ensuring that your study and leisure activities are well-balanced:

Daily Schedule

9:00 AM: Wake Up

• Get 10 minutes of morning sunlight.
• Avoid phone and social media.

9:15 AM – 9:30 AM: Quick Workout

• Engage in light exercise to wake up your body and mind.

9:30 AM – 10:00 AM: Breakfast

• A nutritious meal to fuel your morning.

10:00 AM – 12:00 PM: Self-Studying (Python, German, English)

• Focused study session with no social media distractions.

12:00 PM – 12:30 PM: Break

• Relax or meditate, avoid screens.

12:30 PM – 2:30 PM: Coaching (Physics, Chemistry, Math)

• Watch lectures or attend sessions.

2:30 PM – 3:00 PM: Bath and Refresh

3:00 PM – 3:30 PM: Lunch

3:30 PM – 4:30 PM: Leisure Time

• Watch TV or engage in a light activity.

4:30 PM – 6:30 PM: Nap

• A short nap to recharge for the evening.

6:30 PM – 7:00 PM: Light Snack

7:00 PM – 9:00 PM: Self-Studying (Python, German, English)

• Another focused study block.

9:00 PM – 10:00 PM: Social Media Break

• Limit to this specific window to avoid excessive use throughout the day.

10:00 PM – 11:00 PM: Coaching (Physics, Chemistry, Math)

• Another session for watching and learning.

11:00 PM – 12:00 AM: Dinner

12:00 AM – 3:00 AM: Free Time / Relaxation

• Engage in relaxing activities. Avoid heavy meals and caffeine after dinner to aid sleep 5 2.

3:00 AM: Bedtime

• Ensure a quiet and peaceful environment for sleep, maintaining a consistent bedtime routine 2.

This routine evenly splits your study sessions between coaching and self-study while integrating crucial breaks and relaxation periods. Consistency and good sleep hygiene are emphasized to improve overall productivity and well-being.

Here are insights from experts on managing and optimizing your study schedule for competitive exams:

Focus on What Matters

Cal Newport emphasizes tailoring your preparation to what truly matters rather than what feels fulfilling but might be inefficient. He advises talking to people who have successfully passed the exams you're preparing for. Learn from their experiences to pinpoint effective study methods and discard unhelpful ones 1.

One Task at a Time

Newport recommends a "one task at a time" strategy. By concentrating fully on one subject or task, you increase the quality and efficiency of your work, potentially freeing up more time in your schedule and reducing stress 2.

Proposed Schedule

9:00 AM: Wake Up

9:00 AM – 9:15 AM: Quick Stretching and Hydration

• Even minimal physical activity can boost your alertness.

9:15 AM – 9:30 AM: Breakfast

9:30 AM – 11:30 AM: Study Block 1 (Physics, Chemistry, Math)

• Use this quiet morning time for intensive, high-weightage subjects.
• Avoid social media during this period.

11:30 AM – 12:00 PM: Short Break

12:00 PM – 2:00 PM: Study Block 2 (Physics, Chemistry, Math)

• Continue with focused study, tackling toughest topics first.

2:00 PM – 3:00 PM: Lunch and Relaxation

• Light meal followed by leisure activities

3:00 PM – 5:00 PM: Study Block 3 (Computer Science and English)

• Study your favorite subjects to maintain interest and motivation.

5:00 PM – 5:30 PM: Break

5:30 PM – 7:30 PM: Study Block 4 (Physics, Chemistry, Math)

• Another session dedicated to core subjects.

7:30 PM – 8:00 PM: Dinner

8:00 PM – 9:00 PM: Light Study or German

• Lighter session to review German or revisit any earlier material.

9:00 PM – 10:00 PM: Free Time

• Use this period for social media or relaxation without guilt, knowing you’ve accomplished significant study.

10:00 PM – 12:00 AM: Study Block 5 (Computer Science and English)

• End the day with a focus on subjects you enjoy.

12:00 AM – 2:00 AM: Final Review and Wind Down

• Light review of key points from the day.
• Engage in relaxing activities to signal bedtime.

2:00 AM: Bedtime

Tips

1. Timer Technique:
   • Use a timer (e.g., Pomodoro technique) to break study sessions into manageable chunks, typically 25-30 minutes, with short breaks in between.
2. Intense Focus:
   • Aim for deep work by turning off distractions during study periods.
3. Mix Subjects:
   • Alternate between core subjects and favorites to keep the mind engaged and avoid burnout.

By integrating these expert strategies, your schedule is more focused, balanced, and aligned with the requirements of your competitive exams. Good luck!

Here’s a modified version of your schedule, incorporating the "One Task at a Time" strategy and reflecting the difficulty levels of your subjects:

Morning Routine

9:00 AM: Wake Up

9:00 AM – 9:15 AM: Quick Stretching and Hydration

• Even minimal physical activity can boost your alertness.

9:15 AM – 9:30 AM: Breakfast

Core Studying Sessions

9:30 AM – 11:30 AM: Study Block 1 (Math)

• Math is hard, so start your day with a fresh mind on the toughest subject.
• Avoid social media during this period.

11:30 AM – 12:00 PM: Short Break

12:00 PM – 2:00 PM: Study Block 2 (Physics and Chemistry)

• Continue with focused study on medium to hard subjects, tackling the toughest topics first.

Midday Routine

2:00 PM – 3:00 PM: Lunch and Relaxation

• Have a light meal followed by leisure activities.

Afternoon Sessions

3:00 PM – 4:00 PM: Study Block 3 (Computer Science and English)

• Shift to your favorite subjects to maintain interest and motivation.

4:00 PM – 4:30 PM: Break

4:30 PM – 6:00 PM: Study Block 4 (Physics and Chemistry)

• Another session dedicated to core subjects.

6:00 PM – 7:00 PM: Free Time

• Use this period for social media or relaxation, knowing you’ve accomplished significant study.

Early Evening Routine

7:00 PM – 7:30 PM: Dinner

7:30 PM – 9:00 PM: Light Study or German

• Lighter session to review German or revisit any earlier material.

Evening Sessions

9:00 PM – 10:30 PM: Study Block 5 (Math)

• Return to the hard subject for another focused study period.

Night Routine

10:30 PM – 12:00 AM: Free Time

• Engage in relaxing activities to wind down.

12:00 AM – 2:00 AM: Final Review and Wind Down

• Light review of key points from the day to reinforce learning.

2:00 AM: Bedtime

This modified schedule accommodates the "One Task at a Time" strategy by focusing on one subject per block, especially tough subjects during optimal concentration periods. Balancing hard and favorite subjects keeps the mind engaged and reduces burnout risk.

Here are some insights from Cal Newport and others that might help you:

Insights on Managing Cravings and Focus

1. Embracing Boredom and Fasting: Cal Newport and Lex Fridman discuss how managing physical cravings and distractions can be aided by embracing boredom and fasting. Fasting helps Lex get in touch with body signals and improves his focus and well-being. He compares it to the “deep work” mindset where boredom is embraced to enhance concentration and handle distractions better. This analogy might help you channel cravings into a structured focus on tasks or embrace the discomfort as part of a larger goal of self-discipline 1.

2. Authenticity and Community Focus: Another strategy involves shifting your focus from external validation (like social media or other distractions) to building genuine connections within your community. Cal Newport and Brad Stulberg suggest that being a “celebrity” in your local environment (like your neighborhood, school, or workplace) can be more fulfilling than seeking online approval. This mindset can help reduce the urge to engage in distracting activities and increase your sense of purpose and connection 2.

Adjusted Schedule

Taking into account your specific constraints and needs, here's an adjusted schedule:

Morning Routine

• 9:00 AM: Wake Up
• 9:00 AM – 9:15 AM: Quick Stretching and Hydration
• 10:00 AM – 10:15 AM: Breakfast

Core Studying Sessions

• 10:15 AM – 12:15 PM: Study Block 1 (Math)
  • Focus on your hardest subject with a fresh mind.
• 12:15 PM – 12:45 PM: Short Break
• 12:45 PM – 2:15 PM: Study Block 2 (Physics and Chemistry)
  • Medium to hard subjects, tackling the toughest topics first.

Midday Routine

• 2:15 PM – 3:15 PM: Lunch and Relaxation

Afternoon Sessions

• 3:15 PM – 4:15 PM: Study Block 3 (Computer Science and English)
  • Engaging subjects to maintain interest and motivation.
• 4:15 PM – 6:15 PM: Nap

Evening Routine

• 6:15 PM – 7:15 PM: Dinner
• 7:15 PM – 9:15 PM: Study Block 4 (Physics and Chemistry)
  • Continued focus on core subjects.

Night Routine

• 9:15 PM – 10:15 PM: Light Study or German
• 10:15 PM – 11:15 PM: Dinner
• 11:15 PM – 12:45 AM: Study Block 5 (Math)
  • Return to the hardest subject for another focused session.
• 12:45 AM – 2:45 AM: Final Review and Wind Down
  • Light review of the day’s key points and relaxing activities.
• 2:45 AM – 4:00 AM: Free Time
  • Use this period for social media or relaxation, ensured by your accomplishments.
• 4:00 AM: Bedtime

This schedule maintains your meal and nap preferences while ensuring dedicated study blocks to manage focus and productivity efficiently.