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|------------------------|------------------------|
|       Time             |       Activity         |
|------------------------|------------------------|
|  6:30 AM - 7:00 AM     | Wake up and stretch    |
|  7:00 AM - 7:15 AM     | Hydrate with water     |
|  7:15 AM - 7:30 AM     | Brush teeth and wash face |
|  7:30 AM - 8:00 AM     | Breakfast - Oatmeal, fruits, yogurt |
|  8:00 AM - 8:30 AM     | Meditation or light exercise |
|------------------------|------------------------|
|  8:30 AM - 11:30 AM    | Postgraduate studies   |
|  11:30 AM - 11:45 AM   | Short break and stretch |
|------------------------|------------------------|
|  11:45 AM - 1:00 PM    | Postgraduate studies   |
|  1:00 PM - 1:30 PM     | Lunch - Balanced meal  |
|  1:30 PM - 2:00 PM     | Walk outside           |
|------------------------|------------------------|
|  2:00 PM - 5:00 PM     | Postgraduate studies   |
|  5:00 PM - 5:15 PM     | Snack - Nuts, fruits, granola bar |
|------------------------|------------------------|
|  5:15 PM - 7:00 PM     | Postgraduate studies   |
|  7:00 PM - 7:30 PM     | Dinner - Nutritious meal |
|  7:30 PM - 8:00 PM     | Walk or light exercise |
|  8:00 PM - 9:00 PM     | Leisure time or hobby  |
|------------------------|------------------------|
|  9:00 PM - 9:30 PM     | Relaxation activity    |
|  9:30 PM - 10:00 PM    | Bedtime routine        |
|  10:00 PM - 6:30 AM    | Sleep                  |
|------------------------|------------------------|