Get regular sleep (consistent sleep/wake times, 7–9 hours)
Exercise most days (especially brisk walking, cycling, or strength training)
Get morning sunlight exposure (outdoor light within 1 hour of waking)
Eat balanced meals with adequate protein and healthy fats
Limit ultra-processed foods and added sugars
Stay hydrated
Reduce alcohol and avoid recreational drugs
Manage stress (breathing exercises, mindfulness, journaling, therapy)
Set realistic goals and pursue them in small steps
Use novelty and variety in daily routines (new skills, routes, or hobbies)
Maintain social connection (talk with friends/family, group activities)
Get meaningful work or tasks you can complete (reduce procrastination)
Practice gratitude or value-based reflection
Spend time outdoors and move frequently throughout the day
Take breaks from screens and scrolling; avoid compulsive use
Ensure you’re not deficient in key nutrients (iron, B12, vitamin D) via testing if needed
Consider medical evaluation if symptoms of low motivation, anhedonia, or depression persist
Use supplements only if a clinician recommends based on labs or specific deficiency (avoid self-prescribing)