Morning

1️⃣Hydrate: Start with a glass of water to boost metabolism and brain function.

2️⃣Balanced Breakfast: Eat a mix of protein (e.g., eggs), healthy fats (e.g., avocado), and complex carbs (e.g., whole grain toast) for sustained energy.

3️⃣Light Exercise: Engage in a short workout or stretching to increase blood flow and alertness.

Mid-Morning

1️⃣Gym Session: 30-45 minutes combining strength training (e.g., squats, bench press) and cardio (e.g., jogging). This can enhance cognitive function and stress reduction.

2️⃣Post-Workout Snack: Replenish with protein and carbs, such as a protein shake with a banana.

Afternoon

1️⃣Study Session: Use the Pomodoro Technique (25-30 minutes study, 5-minute breaks) to improve focus and retention.

2️⃣Healthy Lunch: Include lean protein (e.g., chicken), whole grains (e.g., quinoa), and vegetables for balanced nutrition.

3️⃣Short Break: Take a 15-20 minute break to relax and rejuvenate, which can enhance cognitive performance.

Late Afternoon

1️⃣Continued Study: Another round of focused study using the Pomodoro Technique.

2️⃣Healthy Snack: Choose nutrient-rich snacks like apple slices with almond butter or carrot sticks with hummus for sustained energy.

Evening

1️⃣Dinner: Enjoy a well-balanced meal with lean protein (e.g., salmon), healthy fats (e.g., olive oil), and complex carbs (e.g., sweet potatoes) for optimal brain function.

2️⃣Relaxation: Engage in enjoyable activities to reduce stress and promote relaxation.

Night

1️⃣Prepare for Bed: Avoid screens at least an hour before bedtime to improve sleep quality.

2️⃣Sleep: Aim for 7-9 hours of quality sleep to enhance memory consolidation and cognitive performance.

General Tips

✅ Stay Hydrated: Drink water throughout the day to maintain focus and energy levels.

✅ Avoid Junk Food: Limit sugary and processed foods that can cause energy crashes.

✅ Stay Positive: Manage stress with deep breathing and visualization techniques to improve mental clarity.

Following this scientifically sound routine can help optimize your physical and mental performance for exam day. Good luck!