BUSY DAY SCHEDULE (Monday–Friday)

(Work scheduled from 8:30 AM to 4:30 PM)

Monday (Busy – Mandarin Day)

6:30–7:00 AM: Mandarin Study
– Practice new vocabulary & simple sentences
7:00–7:30 AM: Morning Memory Challenge
– Write down details from your commute/news headlines
– Do a 5-minute digital brain training task
7:30–8:00 AM: Home Warm-Up & Dynamic Stretching
– Light jogging in place, arm circles, leg swings
8:30 AM–4:30 PM: Work
4:30–5:00 PM: Transition/Commute (Relax with a short walk)
5:00–6:00 PM: Strength & Assessment Circuit (1-hour version)
– 2 rounds:
• Pull-Ups/Chin-Ups: 8–10 reps
• Push-Ups (standard/variation): 15–20 reps
• Dips: 12–15 reps
• Goblet Squats: 15–20 reps
• Burpees: 12–15 reps
• L-Sit Hold: 15 sec × 2
6:00–6:20 PM: Cool-Down & Static Stretching
6:20–7:00 PM: Dinner
7:00–7:30 PM: Journaling & Reflective Practice
– Write a brief summary of key events and feelings
7:30–7:45 PM: Visual & Spatial Memory Exercise
– Quick “spot the difference” or image recall game
7:45–8:00 PM: Mindfulness Meditation (guided breathing)
8:00–10:00 PM: Free Time/Personal Activities
10:00–10:30 PM: Wind-Down Routine & Prepare for Sleep
10:30 PM: Sleep

Tuesday (Busy – No Mandarin)

6:30–6:50 AM: Morning Memory Challenge & Journaling
– Reflect on dreams/previous day’s highlights
6:50–7:10 AM: Home Warm-Up (light cardio, dynamic stretches)
7:10–7:30 AM: Digital Brain Training (e.g., dual n-back, pattern recognition)
8:30 AM–4:30 PM: Work
4:30–5:00 PM: Transition Time (short walk)
5:00–6:00 PM: HIIT & Endurance Session
– Option A: 400-meter sprint × 4 with 90 sec rest
6:00–6:20 PM: Cool-Down & Stretching
6:20–7:00 PM: Dinner
7:00–7:30 PM: Journaling & Creative Storytelling
– Write a short narrative of a memorable event
7:30–7:45 PM: Visual Memory Game
– Use a puzzle or image recall task
7:45–8:00 PM: Mindfulness Meditation
8:00–10:00 PM: Free Time
10:00–10:30 PM: Wind-Down Routine
10:30 PM: Sleep

Wednesday (Busy – Mandarin Day)

6:30–7:00 AM: Mandarin Study
6:00–7:30 AM: (Same as Monday):
– Morning Memory Challenge, Home Warm-Up
8:30 AM–4:30 PM: Work
4:30–5:00 PM: Transition/Commute
5:00–6:00 PM: Strength & Assessment Circuit (1-hour session, 2 rounds)
6:00–6:20 PM: Cool-Down & Stretching
6:20–7:00 PM: Dinner
7:00–7:30 PM: Journaling & Reflective Practice
7:30–7:45 PM: Puzzle Game (e.g., memory card matching)
7:45–8:00 PM: Mindfulness Meditation
8:00–10:00 PM: Free Time
10:00–10:30 PM: Wind-Down & Sleep Prep
10:30 PM: Sleep

Thursday (Busy – No Mandarin)

6:30–6:50 AM: Morning Memory Challenge (recall details from news or commute)
6:50–7:10 AM: Home Warm-Up
7:10–7:30 AM: Digital Brain Training
8:30 AM–4:30 PM: Work
4:30–5:00 PM: Transition Time
5:00–6:00 PM: HIIT & Endurance Session
– Option B: Shuttle Run Test (10 runs with 45–60 sec rest)
6:00–6:20 PM: Cool-Down & Stretching
6:20–7:00 PM: Dinner
7:00–7:30 PM: Journaling & Creative Storytelling
7:30–7:45 PM: Visual Memory Exercise (study an infographic then recall details)
7:45–8:00 PM: Mindfulness Meditation
8:00–10:00 PM: Free Time
10:00–10:30 PM: Wind-Down Routine
10:30 PM: Sleep

Friday (Busy – Mandarin Day)

6:30–7:00 AM: Mandarin Study
7:00–7:30 AM: Morning Memory Challenge (record observations from your routine)
7:30–8:00 AM: Home Warm-Up & Stretching
8:30 AM–4:30 PM: Work
4:30–5:00 PM: Transition Time
5:00–6:00 PM: Strength & Assessment Circuit (1-hour session, 2 rounds)
6:00–6:20 PM: Cool-Down & Stretching
6:20–7:00 PM: Dinner
7:00–7:30 PM: Journaling & Reflective Practice
7:30–7:45 PM: Visual & Spatial Memory Game
7:45–8:00 PM: Mindfulness Meditation
8:00–10:00 PM: Free Time
10:00–10:30 PM: Wind-Down Routine
10:30 PM: Sleep

─────────────────────────────
RELAXED DAY SCHEDULE (Saturday & Sunday)
(Full-day routine from 6:30 AM to 10:30 PM)

Saturday (Relaxed – Mandarin Day)

6:30–7:00 AM: Wake-Up & Morning Stretch (light yoga or mindfulness meditation)
7:00–7:30 AM: Mandarin Study (intensive vocabulary review and speaking practice)
7:30–8:00 AM: Breakfast
8:00–8:30 AM: Daily Cognitive Memory Challenge
– Write down morning observations or recall details from a brief news clip
8:30–9:00 AM: Home Warm-Up & Dynamic Stretching
9:00–11:00 AM: Full Training Session
• Warm-Up & Mobility (15–20 min)
• Strength & Assessment Circuit (60 min – 3 rounds of: pull-ups/chin-ups, push-
ups, dips, goblet squats, burpees, L-sit holds)
• HIIT & Endurance (30 min: choose sprint intervals or shuttle runs)
• Core & Stability (15 min: planks, hollow holds, hanging leg raises)
 • Cool-Down & Stretching (10 min)
11:00–11:30 AM: Post-Workout Shower & Recovery
11:30 AM–12:30 PM: Lunch
12:30–1:00 PM: Journaling & Reflective Practice
– Write about the training session and any memorable moments
1:00–2:00 PM: Visual & Spatial Memory Exercises
– Engage in puzzle games or detailed image recall tasks
2:00–3:00 PM: Leisure Activity (reading, hobby, or social time)
3:00–4:00 PM: Digital Brain Training (structured tasks on an app for 20–30 min,
then free exploration)
4:00–5:00 PM: Outdoor Walk or Light Aerobic Exercise (cycling or brisk walking)
5:00–6:00 PM: Free Time/Social Activity
6:00–6:30 PM: Dinner
6:30–7:00 PM: Evening Mindfulness Meditation & Deep Breathing
7:00–8:00 PM: Relaxation & Leisure (watch a movie or listen to music)
8:00–9:00 PM: Review & Reflect (read your journal entries, plan goals for tomorrow)
9:00–10:00 PM: Light Reading (could include Mandarin materials or favorite books)
10:00–10:30 PM: Wind-Down Routine & Prepare for Sleep
10:30 PM: Sleep

Sunday (Relaxed – No Mandarin or Alternate as needed)

6:30–7:00 AM: Wake-Up & Morning Meditation
7:00–7:30 AM: Breakfast
7:30–8:00 AM: Daily Cognitive Memory Challenge
8:00–8:30 AM: Mandarin Study Session (if following every-other-day schedule; if
not, use additional memory challenge)
8:30–9:00 AM: Home Warm-Up & Light Stretching
9:00–11:00 AM: Full Training Session
• Follow the same structure as Saturday’s full session
11:00–11:30 AM: Recovery & Shower
11:30 AM–12:30 PM: Lunch
12:30–1:00 PM: Journaling & Reflective Practice
1:00–2:00 PM: Visual Memory & Puzzle Games
2:00–3:00 PM: Leisure Activity / Socializing (family time or outdoor activity)
3:00–4:00 PM: Digital Brain Training (structured cognitive games)
4:00–5:00 PM: Light Aerobic Activity (walking or cycling)
5:00–6:00 PM: Free Time/Hobbies
6:00–6:30 PM: Dinner
6:30–7:00 PM: Evening Mindfulness Meditation
7:00–8:00 PM: Leisure Reading (optionally include Mandarin reading practice)
8:00–9:00 PM: Reflection & Weekly Planning
– Review journal entries and set goals for the coming week
9:00–10:00 PM: Wind-Down & Relaxation (light stretching, soft music)
10:00–10:30 PM: Prepare for Sleep & Final Wind-Down
10:30 PM: Sleep