Method. Rule a page for each week with the six columns below and fill it in at a fixed time each night — the entry must take under two minutes, or it will not be kept up for a month. Record what actually happened, not what you meant to do; a diary you edit is a diary that teaches you nothing. Keep it private, and at the end of the month look for patterns rather than judging single days.
| Date | Food | Hygiene | Exercise | Sleep | Screen time | How I felt |
|---|---|---|---|---|---|---|
| 1 Aug | Breakfast yes; 1 fruit; 1 packet of chips | Handwash before meals: yes | 45 min cricket | 10:30 pm – 6:30 am (8 h) | 1 h 20 min | Good |
| 2 Aug | Breakfast skipped; 2 cold drinks | Bath, nails cut | None | 12:15 am – 6:30 am (6 h) | 3 h | Tired, irritable |
What to look for at the end of the month. Count, do not guess:
- How many days did you get 8 hours of sleep? Compare your mood entries on those days with the rest.
- On days with the most screen time, what was the sleeping time and the mood? This is the link the notice board reports between screen time, sleep disorders and anxiety.
- How many days did you skip breakfast, and how did you feel in school on those mornings?
- How many days had at least an hour of physical activity?
- Draw a simple bar graph of screen time (or sleep) across the month, exactly as you did for Q7. A graph makes a pattern visible that a list of numbers hides.