Sleep 7–9 hours consistently
Keep a regular sleep schedule
Get morning sunlight
Stay hydrated throughout the day
Eat balanced meals with enough protein
Include complex carbohydrates and healthy fats
Avoid skipping meals
Limit added sugar and refined carbs
Reduce alcohol intake
Limit caffeine late in the day
Exercise regularly
Take short movement breaks during long sitting periods
Manage stress
Practice deep breathing or meditation
Spend time outdoors
Address sleep problems if present
Check for nutrient deficiencies
Maintain a healthy weight
Avoid smoking
Keep a consistent daily routine
Prioritize tasks and reduce overload