Get 7–9 hours of sleep each night
Keep a consistent sleep schedule
Wake up at the same time every day
Stay hydrated throughout the day
Eat balanced meals with protein, fiber, and healthy fats
Avoid skipping meals
Limit sugary foods and drinks
Reduce alcohol intake
Limit caffeine late in the day
Exercise regularly
Take short walks during the day
Get morning sunlight
Manage stress
Take breaks from screens
Practice deep breathing or meditation
Check for iron, vitamin B12, and vitamin D deficiencies
Treat underlying medical conditions
Maintain a healthy weight
Avoid smoking
Spend time outdoors
Keep your workspace well lit
Break large tasks into smaller steps
Prioritize important tasks
Reduce overcommitment
Rest when needed