Practical exercise
Seven day sleep diary, phone out of the room
Most Pakistani teens lose an hour of real sleep every night to a phone glowing under the pillow. The fix is not willpower; it is geography. Move the phone out of the bedroom and the body sleeps. This week you will keep a simple sleep log for seven nights, with one rule: the phone charges in another room.
15 min·starter
Now try it
Seven day sleep diary, phone out of the room
Stretch
After the seven days, run a second week with one new rule on top: no chai or coffee after 6 pm. Compare your week 2 average to week 1. Most people gain forty to sixty minutes of sleep just by removing the late chai.
Goes into your portfolio
A photograph or scan of your seven row sleep diary with all five columns filled, the weekly average written at the bottom, and the three sentence reflection note.