The Timetable on the Fridge

Ananya, 16, in Chennai, is in Class 11. Her day is a blur of school, tuition and phone. She wakes late, skips breakfast, studies until midnight and feels sad and tired by Friday. She tells her mother, "I don't have time …

Ananya, 16, in Chennai, is in Class 11. Her day is a blur of school, tuition and phone. She wakes late, skips breakfast, studies until midnight and feels sad and tired by Friday. She tells her mother, "I don't have time for anything else."

Her school counsellor helps her draw a simple routine on a sheet of paper. Wake at the same time, drink water and have breakfast. Ten minutes of sunlight on the balcony. Study in blocks of fifty minutes with short breaks. A twenty-minute walk or dance after school. Dinner with family, phone away an hour before bed, and lights off by eleven.

The counsellor says it need not be perfect. If a day goes wrong, just return to the next step. Ananya pins the sheet on the fridge and her mother follows her own version, so it feels shared.

After three weeks, Ananya still has stress, but she is less drained. On Sundays she adds one hour with friends and one hour of rest. She says, "It is the small things I do daily that keep me steady." Her friends laugh at the sheet at first, then ask for copies. Her mother says she had not realised how much a calm morning could change the whole day.

How to recognise it

• Irregular sleep, skipped meals and long screen time.

• Low energy and mood by the end of the week.

• Feeling there is no time for rest or fun.

• Tight schedule with no physical activity.

• Mood improves when basic habits are regular.

What this story explains

A simple, regular routine built on sleep, food, movement, connection and rest supports mental wellbeing, and can be adapted for students.

Probable root causes

• Academic pressure.

• Irregular sleep and meals.

• Excess screen time.

• Little time for movement and friends.

What to do

1. Pick a wake time and sleep time and keep them steady.

2. Include breakfast, water and daylight in the morning.

3. Study in short blocks with breaks.

4. Schedule daily movement and a social moment.

5. Switch off screens an hour before bed.

6. Review the routine weekly and adjust.

Whom to consult

• School counsellor if stress or low mood continues.

• Family doctor if sleep or appetite problems persist.

• Psychologist if worry or sadness affects school or friendships.

Do and don’t

How to behave and communicate

• Parent: "What would make your day easier?"

• Encourage rather than command.

• Model the routine yourself.

• Listen to the student's own ideas.