Regular sleep
Get 7–9 hours of sleep on a consistent schedule (even on weekends). Darken and cool your room, remove screens 60 minutes before bed, and have a calming ritual (warm shower, reading).
Daily walk
Aim for 20–30 minutes of brisk walking (or 6–8,000 steps). It lowers post-meal glucose, improves mood, and relieves mental fatigue.
Vegetables at every meal
Fill half your plate with a variety of vegetables (green leafy, cruciferous, colorful). Fiber and polyphenols increase sustained energy and gut health.
Sustainable hydration
Drink water regularly throughout the day (as a guideline: about 6–8 glasses, more in hot weather/exercise). Limit sugary drinks and alcohol, which are dehydrating.
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Have “screen-free” blocks (breakfast, during meals, 1 hour before bed). Use the 20–20–20 rule for your eyes (every 20 minutes, look 20 feet away for 20 seconds).
Strength training 2–3 times a week
Basic exercises with body weight or light weights (squats, presses, pull-ups, lunges). Strengthens muscles/bones, increases metabolism and daily energy.
Quality protein at every meal
25–35 g protein/meal (eggs, plain yogurt, legumes, fish, lean chicken). Helps with satiety, muscle preservation, and focus.
Good fats and complete carbohydrates
Use olive oil, nuts/seeds, avocado; choose whole grains (oats, brown rice, quinoa) for sustained energy without the "crash."
Natural light in the morning + a little sun
Go outside for 5–15 minutes as soon as you wake up. It regulates circadian rhythms, improves nighttime sleep and daytime alertness.
Stress management with microrituals
5 minutes of slow breathing (e.g. 4 sec in, 6 sec out), short meditation or gratitude journaling. Lowers cortisol and increases calmness.
How to start this week: choose 3 habits (e.g. daily walk, half a plate of vegetables for dinner, fixed bedtime), set reminders on your phone, and note your progress. Then improve 1% each week—and your energy will increase without any “marathons” of strength.
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