Simple, Healthy 7-day exam schedule for Girls/women, Boys/men aged 35–40 years, including study/exam time, work time, play time, food time, rest time, and sleep time.
This can be adjusted based on job type, exam timing, and personal preference.
📘 7-Day Exam Schedule for Boys (Men) Age 35–40 Years
Balanced for work, exam preparation, health, and family time
⭐ Daily Routine (Same for All 7 Days)
🕖 Morning
Time Activity :-
5:30 AM – 6:00 AM Wake up & freshen up
6:00 AM – 6:30 AM Light exercise / walking / stretching
6:30 AM – 7:00 AM Bath & get ready
7:00 AM – 7:30 AM Healthy breakfast
7:30 AM – 9:00 AM Study/Revision (High focus time)
🕘 Daytime (Adjust if working hours differ)
Time Activity :-
9:00 AM – 1:00 PM Work / Exam preparation / Learning
1:00 PM – 2:00 PM. Lunch with 20–30 min rest
2:00 PM – 4:00 PM Study (Moderate-level topics)
4:00 PM – 4:30 PM Tea break with Relax
🕔 Evening
Time Activity :-
4:30 PM – 6:00 PM Study / Practice Tests
6:00 PM – 7:00 PM Play / Physical Activity (walking, Excercise, gym, sports)
7:00 PM – 7:30 PM Bath / Refresh
🕖 Night
Time Activity :-
7:30 PM – 8:00 PM Dinner
8:00 PM – 9:00 PM Light study / revision (no heavy topics)
9:00 PM – 9:30 PM Family time / relaxation
9:30 PM – 10:00 PM Prepare for sleep
10:00 PM – 5:30 AM Sleep (7.5 hours)
📅 7-Day Weekly Exam Plan
Day 1 (Monday)
Focus: Hard subjects
Practice: Objective questions
Evening: 1 hr physical activity
Day 2 (Tuesday)
Focus: Medium topics
Practice: Written practice
Evening: Light Exercise
Day 3 (Wednesday)
Focus: Revision of Day 1 & 2
Test: 1 mock test (1 hour)
Day 4 (Thursday)
Focus: New topics or weak areas
Relax more in evening
Day 5 (Friday)
Focus: Mixed revision
Test: 1–2 practice tests
Day 6 (Saturday)
Focus: Only revision
Evening: Play or outing 1 hour
Day 7 (Sunday)
Focus: Light study only (2–3 hours)
Rest: More sleep with family time
Prepare mentally for next week
🍎 Recommended Meals
Breakfast: eggs/ oats / fruits / nuts
Lunch: rice/roti/Breads, vegetables, dal & salad
Snacks: fruits / nuts / tea
Dinner: light food – soup, dal, vegetables
Water: 2–3 litres daily
✔ Key Health Tips :-
1. Avoid late-night study
2. Walk at least 30 minutes daily
3. Avoid junk food during exam phase
4. Take short breaks every 45 minutes
📘 7-Day Exam Schedule for Women (Girls) Age 35–40 Years
Balanced for study, home responsibilities, health, and rest
⭐ Daily Routine (Same Every Day)
🌅 Morning Routine
Time Activity :-
5:30 AM – 6:00 AM Wake up & freshen up
6:00 AM – 6:30 AM Light yoga / stretching / walk
6:30 AM – 7:00 AM Bath & morning readiness
7:00 AM – 7:30 AM Healthy breakfast
7:30 AM – 9:00 AM Focused Study Time (best concentration hours)
🌞 Daytime Routine
Time Activity :-
9:00 AM – 1:00 PM Work / Household activities and short study breaks
1:00 PM – 2:00 PM Lunch with 20–30 min rest
2:00 PM – 4:00 PM Study Session (Medium difficulty topics)
4:00 PM – 4:30 PM Tea break with Relax time
🌆 Evening Routine
Time Activity :-
4:30 PM – 6:00 PM Study / Mock tests / Practice questions
6:00 PM – 7:00 PM Play (walking, Exercise, zumba, light workout)
7:00 PM – 7:30 PM Bath / Refresh
🌙 Night Routine
Time Activity :-
7:30 PM – 8:00 PM Dinner
8:00 PM – 9:00 PM Light revision / reading
9:00 PM – 9:30 PM Family time / Relax
9:30 PM – 10:00 PM Prepare for sleep
10:00 PM – 5:30 AM Sleep (7–7.5 hours)
📅 7-Day Weekly Exam Plan
Day 1 – Monday
Hard subjects
Practice objective questions
1-hour evening walking/yoga
Day 2 – Tuesday
Medium topics
Written practice
Relax 20 mins before sleep
Day 3 – Wednesday
Revision of Day 1 & 2
1 mock test (1 hour)
Day 4 – Thursday
Weak areas
Short 15–20 mins meditation
Day 5 – Friday
Full chapter revision
1–2 practice tests
Day 6 – Saturday
Light revision
Evening fun activity (walk/shopping)
Day 7 – Sunday
Only 2–3 hours of study
Extra sleep
Family time
Prepare next week study plan
🍎 Healthy Meal Plan :-
Breakfast: oats, idli, dosa, eggs, fruits, nuts
Lunch: rice/roti/Breads, dal, vegetables, salad
Snacks: fruits, nuts, coconut water
Dinner: light food (soups, roti,breads, veg, dal)
Water: 2–3 liters daily
✔ Health & Study Tips :-
1. Take 5-minute breaks every 45 minutes
2. Avoid late-night study
3. Include 15–20 minutes meditation
4. Avoid junk food during exam preparation
5. Sleep on time for better memory.
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