Getting my life back together

Monday to Friday

Time Activity

6:00 AM Wake up

6:15 AM Drink a glass of water

6:30 AM Do some light stretching or yoga

7:00 AM Eat a healthy breakfast (e.g. whole grain toast with avocado and eggs, or oatmeal
with fruit and nuts)

8:00 AM - 10:30 AM Personal time (e.g. spend time with family or boyfriend, work on personal
interests, etc.)

10:30 AM Take a break and drink a glass of water

11:00 AM - 8:00 PM Work

12:30 PM Take a break and eat a healthy lunch (e.g. salad with grilled chicken or tofu, or a
turkey and veggie wrap)

5:00 PM Take a short break and drink a glass of water

8:30 PM Eat a healthy dinner (e.g. grilled salmon with veggies and quinoa, or lentil soup)

9:30 PM Take a short walk or do some light exercise

10:00 PM Spend time on your MBA coursework or personal interests

11:30 PM Take a shower and start winding down for the evening

12:00 AM Read or practice mindfulness before bed

Weekends

Time Activity

6:00 AM Wake up

6:15 AM Drink a glass of water

6:30 AM Do some light stretching or yoga

7:00 AM Eat a healthy breakfast (e.g. whole grain toast with avocado and eggs, or oatmeal
with fruit and nuts)

8:00 AM - 12:00 PM Attend MBA classes

12:30 PM Take a break and eat a healthy lunch

1:00 PM - 5:00 PM Spend time with family or boyfriend

5:00 PM - 6:30 PM Exercise or engage in personal interests

6:30 PM Eat a healthy dinner

7:30 PM - 9:30 PM Complete any outstanding MBA coursework

10:00 PM Read or practice mindfulness before bed

Bedtime Routine

 Set a consistent bedtime: Try to go to bed at the same time every night, even on weekends.
This can help regulate your body's sleep-wake cycle.

 Power down electronic devices: Turn off electronics like your phone, laptop, and TV at least
an hour before bed to allow your mind to unwind and relax.

 Take a warm bath or shower: Taking a warm bath or shower before bed can help relax your
muscles and calm your mind.

 Do some light stretching or yoga: Engage in some light stretching or yoga poses to help relax
your body and release any tension.

 Practice relaxation techniques: Spend a few minutes practicing deep breathing, meditation,
or visualization exercises to calm your mind and reduce stress.

 Read a book: Reading a book or magazine can help shift your focus away from any worries or
stressors and help you relax.

 Set the mood: Create a relaxing atmosphere in your bedroom by dimming the lights, using
calming scents like lavender, and adjusting the temperature to a comfortable level.

 Get in bed: Once you've completed your bedtime routine, get into bed and try to avoid any
further stimulation or distractions. Focus on relaxing and drifting off to sleep.
Visualization

 Find a quiet, comfortable place to sit or lie down.

 Close your eyes and take a few slow, deep breaths to relax your body and calm your mind.

 Imagine yourself in a peaceful, natural setting such as a beach, forest, or meadow.

 Focus on the sights, sounds, and sensations of your surroundings. Imagine the sound of
waves crashing on the shore, the smell of fresh flowers, or the feeling of the sun on your
skin.

 As you visualize this peaceful setting, allow yourself to fully immerse in the experience,
letting go of any worries or stressors from your day.

 Spend a few minutes enjoying this peaceful scene and allow yourself to fully relax and
unwind.

Mindfulness

 Mindful Breathing: Take a few minutes to focus on your breath. Notice the sensation of the
air moving in and out of your body. When your mind wanders, gently bring it back to the
breath.

 Body Scan: Lie down or sit comfortably and bring your attention to different parts of your
body, starting at your toes and moving up through your legs, torso, arms, and head. Notice
any sensations or feelings without judgement.

 Mindful Eating: Take a small piece of food and eat it slowly, paying attention to the texture,
flavor, and sensation in your mouth. Try to fully savor the experience of eating.

 Mindful Walking: Take a short walk and focus on the sensation of your feet touching the
ground. Notice the sights, sounds, and smells around you.
  Loving-Kindness Meditation: Sit comfortably and imagine sending love and positive energy to
yourself, then to loved ones, then to strangers, and finally to all beings. Repeat a simple
phrase such as "May you be happy, may you be healthy, may you be at peace."

Gratitude journaling

 Set aside a regular time each day to write in your gratitude journal. It can be in the morning
or at night, whatever works best for you.

 Write down three to five things that you are grateful for. These can be big or small things,
such as having a supportive friend, a warm meal, or a sunny day.

 Take a few moments to reflect on each thing you wrote down and why you are grateful for it.

 Write down any positive emotions or feelings that arise from reflecting on these things.

 Repeat this practice daily, making sure to focus on different things you are grateful for each
time.

Meditation

I. Duration: Start with 5-10 minutes and gradually increase to 20-30 minutes
II. Time: Early morning or before bedtime
III. Frequency: 2-3 times a week, gradually increase to daily practice
IV. Technique: There are various techniques like breath meditation, mantra meditation, and
body scan meditation. You can choose the one that resonates with you the most.

 Mindfulness Meditation: This involves focusing your attention on your breath or body
sensations, and learning to observe and accept thoughts and feelings without judgement.

 Transcendental Meditation: This involves the use of a mantra (a word or sound) to quiet the
mind and achieve a state of deep relaxation.
  Loving-Kindness Meditation: This involves generating feelings of love, kindness, and
compassion towards oneself and others.

 Body Scan Meditation: This involves slowly scanning the body from head to toe, bringing
attention to each part of the body and noticing any sensations that arise.

 Chakra Meditation: This involves focusing on different energy centers or chakras in the body,
using visualization and affirmations to balance and activate them.

 Vipassana Meditation: This involves observing the nature of reality by focusing on bodily
sensations, thoughts, and emotions, and developing insight into the true nature of existence.

Mantras and slokhas

 Gayatri Mantra: This is a powerful mantra that is said to have many benefits, including
improved concentration and mental clarity. It is often chanted at the beginning of the day or
before meditation.

 Om Namah Shivaya: This mantra is associated with Lord Shiva and is believed to help with
emotional and mental balance. It can be chanted anytime during the day.

 Mahamrityunjaya Mantra: This is a powerful mantra associated with Lord Shiva and is
believed to have healing properties. It is often chanted to overcome physical and mental
ailments.

 Hanuman Chalisa: This is a popular devotional hymn dedicated to Lord Hanuman. It is

believed to bring courage and strength to the devotee.

 Vishnu Sahasranama: This is a sacred text that contains 1000 names of Lord Vishnu. It is
believed to bring peace and prosperity to the devotee.

 Shanti Mantra: This mantra is chanted to invoke peace and harmony. It is often chanted
before important events or gatherings.
  Guru Mantra: This mantra is chanted to show respect and gratitude towards one's spiritual
teacher or guru. It is believed to bring wisdom and guidance.

Minimalism

 Start with decluttering. Take an inventory of your possessions and get rid of anything that
doesn't serve a purpose or bring you joy.

 Create a capsule wardrobe. Choose a small number of high-quality, versatile pieces of

clothing that you can mix and match to create a variety of outfits.

 Embrace digital minimalism. Reduce your time spent on social media, emails, and other
digital distractions by setting boundaries and limits on your technology use.

 Simplify your home. Keep your home organized and tidy by reducing clutter and focusing on
a few key pieces of furniture and decor that bring you joy.

 Practice mindful consumption. Be intentional about what you buy and focus on quality over
quantity. Avoid impulse purchases and only buy what you truly need.

 Embrace experiences over things. Instead of buying more possessions, focus on experiences
that bring you joy and fulfillment, such as travel, time with loved ones, or pursuing hobbies
and interests.

Capsule Wardrobe

Modern /office wears

 Neutral-colored tops: Choose versatile tops in neutral colors such as white, black, grey, and
beige that can be dressed up or down.

 Bottoms: Invest in high-quality pants and skirts that fit well and can be worn in multiple
settings. This may include a pair of tailored black pants, a denim skirt, or a classic pencil skirt.
  Dresses: Select a few dresses that can be worn for different occasions, such as a little black
dress, a flowy maxi dress, or a simple wrap dress.

 Outerwear: Have a few versatile jackets or coats that can be worn with different outfits. This
could include a denim jacket, a trench coat, or a classic blazer.

 Shoes: Invest in a few comfortable and stylish shoes that can be worn for different occasions.
This may include a pair of black heels, a pair of sneakers, and some comfortable flats.

 Accessories: Add some accessories such as a statement necklace, a scarf, or a belt to

enhance your outfits.

Indian wears

 Kurtas: Choose versatile kurtas in neutral colors that can be dressed up or down. You can also
add a few statement pieces in bold colors or prints.

 Bottoms: Invest in high-quality pants and skirts that fit well and can be worn in multiple
settings. This may include a pair of tailored palazzo pants, a classic pencil skirt, or a pair of
comfortable leggings.

 Sarees: Select a few sarees that can be worn for different occasions, such as a simple cotton
saree for daily wear, a silk saree for formal occasions, or a printed saree for a casual look.

 Dupattas: Have a few versatile dupattas that can be worn with different outfits. This could
include a silk dupatta for formal occasions or a cotton dupatta for everyday wear.

 Footwear: Invest in a few comfortable and stylish shoes that can be worn for different
occasions. This may include a pair of juttis, kolhapuris, or sandals.

 Accessories: Add some accessories such as a statement necklace, a jhumka, or bangles to

enhance your outfits.
Diet routine

Breakfast (8:00-8:30 am):

2-3 whole eggs cooked in a teaspoon of ghee or butter

1-2 slices of whole wheat bread or 1-2 whole wheat chapatis

1 cup of milk or a bowl of yogurt

1 small bowl of fruit such as banana, apple, or papaya

Mid-morning snack (11:00-11:30 am):

A handful of nuts such as almonds, walnuts, or cashews

A fruit such as an orange or a pear

Lunch (1:00-1:30 pm):

1-2 cups of rice or 2-3 whole wheat chapatis

1 small bowl of dal or lentils

1 small bowl of vegetables such as spinach, cauliflower, or beans

1 small bowl of curd or yogurt

1 small bowl of salad with cucumber, carrot, and beetroot

Mid-afternoon snack (4:00-4:30 pm):

1-2 boiled eggs

1 small bowl of sprouts

1 small bowl of fruit such as watermelon or guava

Dinner (7:00-7:30 pm):

2-3 whole wheat chapatis or a small bowl of rice

1 small bowl of chicken or fish curry or paneer

1 small bowl of vegetables such as broccoli, capsicum, or eggplant

1 small bowl of salad with cucumber, tomato, and onion

Before bedtime (9:30-10:00 pm):

1 glass of milk with a teaspoon of honey

Excercises

Warmups

Jumping jacks

High knees

Butt kicks

Lunges

Squats

Arm circles

Shoulder shrugs

Leg swings

Side shuffles

Torso twists

Exercises

1. Squats: Stand with your feet shoulder-width apart and slowly lower your body into a
squatting position, making sure your knees don't go beyond your toes. Repeat for 3 sets of
15 reps.

2. Lunges: Stand with your feet hip-width apart and take a big step forward with one foot.
Lower your body until both knees are bent at a 90-degree angle, making sure your front knee
doesn't go beyond your toes. Repeat for 3 sets of 15 reps on each leg.

3. Push-ups: Start in a plank position with your arms straight and your hands shoulder-width
apart. Slowly lower your body until your chest almost touches the ground, then push
yourself back up. Repeat for 3 sets of 10 reps.

4. Burpees: Start in a standing position, then quickly drop down into a push-up position. Push
yourself back up, then jump up with your hands in the air. Repeat for 3 sets of 10 reps.

5. Plank: Start in a push-up position, then lower your forearms to the ground so your body is in
a straight line from head to heels. Hold for 30 seconds, then rest for 30 seconds. Repeat for 3
sets.
 1. Mountain climbers: Start in a plank position, then bring one knee towards your chest, then
the other, as if you were running in place. Repeat for 3 sets of 30 seconds.

2. Marching in place: Simply stand in place and march your knees up and down. You can do this
for 1-2 minutes at a time, and then take a short break.

3. Wall push-ups: Stand facing a wall and place your hands on the wall at shoulder height.
Slowly bend your elbows to lower your body toward the wall, and then push back up. Repeat
for 10-12 reps.

4. Chair dips: Sit on the edge of a sturdy chair and place your hands on the seat on either side
of your hips. Slide your body off the chair, keeping your feet on the floor. Slowly bend your
elbows to lower your body toward the floor, and then push back up. Repeat for 8-10 reps.

5. Leg raises: Lie on your back with your legs straight out in front of you. Lift one leg off the
ground and hold it for a few seconds, then lower it back down. Repeat with the other leg.
You can do 10-12 reps on each leg.

Affirmations to recite

I am capable of managing my time and balancing my responsibilities."

"I trust that everything will work out for my highest good."

"I am worthy of love and respect in all of my relationships."

"I am grateful for all of the abundance in my life."

"I am committed to taking care of my health and well-being."

"I have the strength and resilience to overcome any challenges that come my way."

"I am open to new opportunities for growth and success."

"I am confident in my abilities and trust that I can achieve my goals."

Roadmap for becoming a data analyst:

Learn the basics of statistics and probability theory. This will help you understand how to analyze
data and make predictions based on your findings. You can find free resources for this on websites
like Khan Academy, Udemy, and Coursera.

Develop your skills in data manipulation and analysis using tools like Excel, SQL, and Python. You can
learn these skills through free online courses or tutorials, such as those offered by DataCamp or
Codecademy.

Learn how to work with data visualization tools like Tableau or Power BI. You can find free tutorials
and resources for these tools on their respective websites.

Develop your skills in machine learning and predictive modeling. This will help you create models
that can make predictions based on data. You can find free resources on this topic on websites like
Coursera or Udacity.

Practice your skills by working on real-world data projects. You can find data sets and project ideas
on websites like Kaggle or GitHub.

Tamil-speaking YouTubers who can teach you more about data analytics:

Tamil Code Academy - This channel has a series of videos on Python programming, data analysis, and
machine learning.

Learn with Sundar - This channel has a playlist on data analysis using Python and R.

Udhayakumar - This channel has a series of videos on data analysis, visualization, and machine
learning using Python.

Smart Skill Tech - This channel has a playlist on data analytics using Python and R.