Sleep 7–9 hours consistently
Keep a regular sleep and wake schedule
Reduce caffeine, especially later in the day
Practice daily stress management
Use deep breathing or meditation
Do regular moderate exercise
Avoid overtraining
Eat enough protein
Eat more fiber-rich foods
Limit added sugar and refined carbs
Reduce alcohol intake
Stay hydrated
Eat balanced meals at regular times
Limit ultra-processed foods
Get sunlight exposure in the morning
Spend time outdoors
Strength train a few times per week
Walk daily
Address chronic stressors directly
Set boundaries and reduce overload
Stay socially connected
Track food intake and stress triggers
Manage blood sugar with balanced meals
Avoid skipping meals if it leads to overeating
Consult a healthcare professional if stress or weight gain persists