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Routine

The document outlines a comprehensive daily routine for a 15-year-old focusing on personal development, including morning, midday, afternoon, and evening activities. Key components include a structured schedule for workouts, study blocks, Quran recitation, and skincare, along with a daily checklist to track progress. The routine emphasizes physical health, academic success, spiritual growth, and self-care.

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mahimridhauno
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5 views4 pages

Routine

The document outlines a comprehensive daily routine for a 15-year-old focusing on personal development, including morning, midday, afternoon, and evening activities. Key components include a structured schedule for workouts, study blocks, Quran recitation, and skincare, along with a daily checklist to track progress. The routine emphasizes physical health, academic success, spiritual growth, and self-care.

Uploaded by

mahimridhauno
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

15-Year-Old Summer Glow-Up Routine (No School | Gym Daily | Study + Quran | Height + Skin

Focus)

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■ MORNING ROUTINE (Wake up: 8:00 AM)

8:00 AM — Wake up

- Drink 2 cups of cold water immediately

- Splash face with cold water to reduce puffiness

8:15 AM — Height Stretching & Posture

- Hanging (3 sets x 30 seconds)

- Cobra stretch (2 sets x 30 seconds)

- Toe touches (2 sets x 30 seconds)

- Jump rope (100 reps)

8:30 AM — Fajr Salah (if not already prayed) + Quran (20 mins recitation)

8:45 AM — Morning Skincare Routine

- Gentle cleanser

- Moisturizer with SPF (sunscreen)

9:00 AM — Breakfast

- 4 eggs or oats with banana

- 1 multivitamin + zinc + omega-3

- Large glass of water

9:30 AM – 11:00 AM — Study Block 1 (1.5 hours)

- Focus on hard academic subjects (Maths, Science, etc.)

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■■■■ MIDDAY ROUTINE


11:00 AM – 12:15 PM — Gym (Daily)

- Upper/Lower/Full-body split depending on the day

- Always finish with 5–10 mins of hanging + stretches

12:15 PM — Post-Gym Shower + Fresh Clothes

12:45 PM — Dhuhr Salah + Quran Revision (20–30 mins)

1:30 PM (Friday Only) — Jumu’ah Prayer (Jamaat)

- Prepare by trimming nails, applying fragrance, wearing clean clothes

1:45 PM — Lunch

- Chicken + rice / tuna wrap / daal + roti

- Large glass of water

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■ AFTERNOON STUDY BLOCK

2:15 PM – 3:15 PM — Study Block 2 (1 hour)

- Lighter subjects or memorisation/revision

3:15 PM – 4:00 PM — Break / Snack / Chill Time

- Listen to a podcast (optional): Islamic, motivational, or educational

- Walk, journaling, hobby, or light snack

4:00 PM – 5:30 PM — Study Block 3 (1.5 hours)

- Flashcards, practice questions, revision

---

■ EVENING ROUTINE

5:30 PM – 6:30 PM — Quran Tafsir / Memorisation (1 hour)


6:30 PM – 7:00 PM — Grooming Time (2x/week)

- Trim facial hair, eyebrows, nails

- Oil hair or apply clay/honey face mask

7:15 PM — Asr Salah

7:30 PM — Dinner

- Protein + carbs + veg (e.g., chicken wrap + salad / fish + sweet potato)

8:50 PM — Maghrib Salah

9:15 PM – 9:45 PM — Wind-down

- Journaling (5–10 mins): Reflect on your day, gratitude, goals

- Reading (20–30 mins): Personal growth, fiction, or Islamic books

- Journaling (5–10 mins): Reflect on your day, gratitude, goals

- Light stretching + 5 mins posture correction

- No screen time after 9:30 PM

10:15 PM — Isha Salah + Final Quran / Dhikr

10:30 PM — Sleep

- Aim for 8–9 hours for recovery, growth hormone boost, and clear skin

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■ DAILY CHECKLIST (Track Progress)

| Task | Done? |

|------------------------------|-------|

| Gym Workout | ■ |

| 5 Hours Study (Total) | ■ |

| 1+ Hour Quran | ■ |

| Salah (5x Daily) | ■ |


| Skincare AM + PM | ■ |

| 3L Water Intake | ■ |

| Hanging + Posture + Mewing | ■ |

| Journaling | ■ |

| Reading | ■ |

| Listening to Podcasts | ■ |

| 8–9 Hours Sleep | ■ |

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