Rules:
8:50 Wake up 8:50 Wake up 8:50 Wake up 8:50 Wake up 8:50 Wake up • No stress, be
8:55 Make the bed 8:55 Make the bed 8:55 Make the bed 8:55 Make the bed 8:55 Make the calm while
doing the
!!DON’T FORGET!! !!DON’T FORGET!! !!DON’T FORGET!! !!DON’T FORGET!! bed activities
Change pillow 2-3 Change pillow 2-3 Change pillow 2-3 Change pillow 2-3 !!DON’T FORGET!!
nights nights nights nights • Sleep 7-9
Change pillow 2-3 hours
nights
• Drink 6-8 cups
9:00 Healthy 9:00 Healthy 9:00 Healthy 9:00 Healthy 9:00 Healthy of water
breakfast !!DON’T breakfast !!DON’T breakfast !!DON’T breakfast !!DON’T breakfast • Don’t skip
FORGET!! Wash the FORGET!! Wash the FORGET!! Wash the FORGET!! Wash the !!DON’T FORGET!! meals:
dishes. dishes. dishes. dishes. Wash the dishes. Breakfast,
10-11 Full body 10-11 Abs (*45min) 10-11 Arms 10-11 Cardio 10-11 Legs lunch, and
(*45min) (*45min) (*45min) (*45min) dinner
• Lay on your
11:45 Brush teeth 11:45 Brush teeth 11:45 Brush teeth 11:45 Brush teeth 11:45 Brush
back
(Mouthwash and (Mouthwash and (Mouthwash and (Mouthwash and teeth • Don’t watch
tongue scraper) tongue scraper) tongue scraper) tongue scraper) (Mouthwash and the phone an
tongue scraper) hour before
11:50 Take a 11:50 Take a 11:50 Take a 11:50 Take a 11:50 Take a sleeping
shower* and shower* and shower* shower* and shower*
underarm care scrub feet Hair Day** scrub Hair Day**
Period care
Hair Day** Foot Care !!BEFORE Full body scrub !!BEFORE
Change the pad
Underarm care 1. Scrub heels and SHOWERING!! I. Do a full body SHOWERING!!
soles Massage the scalp for scrub using a Use a hair mask every 3 hours
• Apply the mix of ¼ Use wet wipes
cup of baking 2. Rinse your feet 3 minutes with a few scrub glove, (conditioner + oil)
3. Dry well drops of green tea making circular and leave it for 15 Wear cotton and
soda mixed with a large underwear
tsp of water under (especially motions minutes
between toes) !!DON’T FORGET!! II. Rinse well to (This is an
the arms everyday thing)
4. Moisturize with Use foot powder remove all scrub !!DON’T FORGET!!
lotion particles. Use foot powder Wash with soft
!!BEFORE soap and dry
SHOWERING!! Cut nails weekly III. (If I want to shave)
Keep feet clean and Apply shaving thoroughly
Massage the scalp for
3 minutes with a few dry. cream, gel, or
drops of green tea conditioner
**Wet the hair !!BEFORE (never shave dry).
completely, then focus SHOWERING!! IV. Use a clean,
on the scalp while Massage the scalp for sharp razor.
shampooing. Rinse 3 minutes with a few V. Shave in the
and repeat once more. drops of green tea. direction of hair
Now, take a generous growth (less
amount of conditioner !!DON’T FORGET!! irritation).
and, using a Use foot powder VI. Rinse again.
detangling hairbrush, VII. Pat dry and apply
distribute it evenly moisturizer or
throughout your hair. body oil.
Finally, rinse again.
*10 min. In shower !!DON’T FORGET!!
routine: _Use a soft Use foot powder
soap (with scent).
_Followed by a body
cleanser and a loofah.
10 min. After shower
routine: A) While the
skin is still damp,
apply body oil. B)
Finish with a light body
lotion
o Try out new
hairstyles
(after the
styling)
o Style curls
o Always wear
clean socks
and
underwear
(after
changing)
!!DON’T FORGET!!
Use foot powder
12:30 Matin 12:30 Matin 12:30 Matin 12:30 Matin 12:30 Matin
Skincare Skincare Skincare Skincare Skincare
Cleanser + Cleanser + Cleanser + Cleanser + Cleanser +
Moisturizer/Acne Moisturizer/Acne Moisturizer/Acne Moisturizer/Acne Moisturizer/Acne
treatment + SPF + treatment + SPF + treatment + SPF + treatment + SPF + treatment + SPF +
Vaseline Vaseline Vaseline Vaseline Vaseline
!!DON’T FORGET!! !!DON’T FORGET!! !!DON’T FORGET!! !!DON’T FORGET!! !!DON’T FORGET!!
Rub a green tea ice Rub a green tea ice Rub a green tea ice Rub a green tea ice Rub a green tea ice
cube on the face cube on the face cube on the face cube on the face cube on the face
12:45 30-day 12:45 30-day 12:45 30-day 12:45 30-day 12:45 30-day
questions questions questions questions questions
challenge in challenge in challenge in challenge in challenge in
Journal or practice Journal or practice Journal or practice Journal or practice Journal or
gratitude gratitude gratitude gratitude practice
gratitude
12:55 House 12:55 House 12:55 House 12:55 House 12:55 House
chores chores chores chores chores
01:40 Read (10 01:40 Read (10 01:40 Read (10 01:40 Read (10 01:40 Read (10
pages of non- pages of non- pages of non- pages of non- pages of non-
fiction), paint, fiction), paint, fiction), paint, fiction), paint, fiction), paint,
draw, or practice draw, or practice draw, or practice draw, or practice draw, or
the ukulele the ukulele the ukulele the ukulele practice the
ukulele
02:00 Take a break 02:00 Take a break 02:00 Take a break 02:00 Take a break 02:00 Take a
to watch a movie, to watch a movie, to watch a movie, to watch a movie, break to watch
while doing that while doing that while doing that while doing that a movie, while
massage face and massage face and massage face/nail massage face and doing that
graduate it in the graduate it in the care... graduate it in the massage face
journal journal Nail care journal and graduate it
a) Remove nail in the journal
polish with
acetone
b) Trim and smooth
the rough edges
If dull, soak hands in
warm water + salt +
lemon juice
c) Apply cuticle oil
to keep them soft
d) Add nail colour to
make them look
cute
and graduate it in
the journal
02:40 Learn 02:40 Learn 02:40 Learn 02:40 Learn 02:40 Learn
something new, something new, something new, something new, something
practice French, practice French, practice French, practice French, new, practice
or study or study or study or study French, or
math/chemistry math/chemistry math/chemistry math/chemistry study
!!DON’T FORGET!! !!DON’T FORGET!! !!DON’T FORGET!! !!DON’T FORGET!! math/chemistr
Track it Track it Track it Track it y
!!DON’T FORGET!!
Track it
03:00 Play a brain 03:00 Play a brain 03:00 Play a brain 03:00 Play a brain 03:00 Play a
game (Lumosity, game (Lumosity, game (Lumosity, game (Lumosity, brain game
puzzles, Sudoku) puzzles, Sudoku) puzzles, Sudoku) puzzles, Sudoku) (Lumosity,
or read (10 pages or read (10 pages or read (10 pages or read (10 pages puzzles,
of non-fiction) of non-fiction) of non-fiction) of non-fiction) Sudoku) or
read (10 pages
of non-fiction)
03:30 House 03:30 House 03:30 House 03:30 House 03:30 House
chores, use the chores, use the chores, use the chores, use the chores, use the
computer or computer or computer or computer or computer or
phone phone phone phone phone
Night routine: Night routine: Night routine: Night routine:
Talk to the mirror and Talk to the mirror Talk to the mirror and brush your teeth Talk to the
brush your teeth and brush your I need to make affirmations in front of the mirror mirror and
I need to make to feel more confident
affirmations in front of teeth !!DON’T FORGET!! Check in “Fitia” and make brush your
the mirror to feel more I need to make the whole “teeth routine” teeth
confident affirmations in front of I need to make
the mirror to feel more affirmations in
!!DON’T FORGET!! Nuit Skincare
Check in “Fitia” and confident front of the mirror
Cleanser + Moisturizer/Acne treatment + Dark
make the whole “teeth !!DON’T FORGET!! to feel more
spot treatment + Eye cream + Vaseline/
routine” Check in “Fitia” and confident
!!DON’T FORGET!! Apply green tea with a Q-Tip
make the whole “teeth !!DON’T FORGET!!
to eyelashes
routine” Check in “Fitia”
Nuit Skincare
Cleanser + !!DON’T FORGET!! Use a protective hairstyle and make the
Moisturizer/Acne Nuit Skincare whole “teeth
treatment + Dark spot Cleanser + routine”
Sit in a side position before bed for
treatment + Eye cream Moisturizer/Acne
+ Vaseline/ treatment + Dark spot good posture Nuit Skincare
!!DON’T FORGET!! treatment + Eye cream Cleanser +
Apply green tea with a + Vaseline/ Moisturizer/Acne
Q-Tip to eyelashes !!DON’T FORGET!! treatment + Dark
Apply green tea with a spot treatment +
!!DON’T FORGET!! Q-Tip to eyelashes Eye cream +
Use a protective Vaseline/
hairstyle Lip scrub
1) Use honey + !!DON’T FORGET!!
Sit in a side sugar and scrub Apply green tea
in circles on the with a Q-Tip to
position before lips eyelashes
bed for good 2) Seal with vaseline
posture Lip scrub
Polish eyebrows 3) Use honey +
sugar and
Sit in a side scrub in
position before circles on the
lips
bed for good 4) Seal with
posture vaseline
Polish eyebrows
Face mask
Sit in a side
position before
bed for good
posture
💡 “You only live once, but if you do it right,
once is enough.”
― Mae West
